Miles With Mickey

Man vs. Junk Food Round 5/ Hostess Twinkies

2011-12-20T21:34:00.002-06:00

The Conclusion of the Junk Food Adventure

Tonight marked the conclusion of the Man vs Junk Food adventure. Whew! Five rounds of putting stuff into me that I would never do on a normal basis. Perhaps mainstays for some, however, a never again for me. The Big Mac was the worst. I can't imagine ever wanting to put that inside of me again. The Cheetos were really pretty good going down but the orange trail in the pool was embarrassing. The Girl Scout cookies were a harmless snack but didn't pack much taste. The Little Debbie Snack cakes were a great first bite but then quickly gummed up the mouth beyond belief. And finally...

Tonight's taste treat was 6 Hostess Twinkies before my 22 mile spin. You know Twinkies will always be Twinkies. I still wonder what the white stuff is that they put inside because it just doesn't go anywhere in your mouth. Mind you I was eating them as I was driving home today. Think if someone were to be behind me and see me unwrapping 6 Twinkies in a span of 6-7 block. Yep, I snarffed them. Sometimes in two bites. Gross? Yes! The first one went down easily. The other five were like jamming meat into a sausage grinder. I literally used the palm of my hand to shove numbers 5 and 6 in.

The the stomachache hit. Just about as I was to climb on the trainer, the Twinkies decided they didn't want to. The pain started as a small rumble then progressed into a full blown double sided side stitch. So I stopped mid trainer mount and froze. What to do. The Twinkies were rebelling. No trainer ride tonight they were saying. But alas, mind over stomach. The pain went away as quickly as it came. But the taste in my mouth was as if I had eaten the world's cheapest wedding cake. All of it! It was disgusting. So what did I do? Well Mr. Nutrition here washed it down with Gatorade G2. Mistake #2. Let me tell you know. G2 and Twinkies don't mix. At all! The rest I will leave to your imagination. It wasn't a good site.

Luckily, I had a couple of phone calls during m y ride to take my mind off the grossness of what I was doing. One very meaningful one was to pledge to fund raising drive for our nearest NPR station. With pleasure, I talked and talked to the kind lady about pledging and what I was doing. If you are an NPR fan, now is the time to put some cash up to support real news and programming that will knock your socks off on a daily basis!

So the saga ends. I must say that none of the junk food kept me from training. However, had I eaten it 5 days in a row, it would have been a different story. Training would have come to an abrupt stop I imagine.

2012 Brings the next challenge. Bars, gels, chews, and drinks. I look forward to picking and reporting on the different products that will be used. Whoops, my stomach just flip flopped. Twinkies or the 2012 talk??

Two Things to Ponder

1. It is impossible to lick your elbow.

2. The state with the highest percentage of people that walk to work: Alaska

Still Trying to Get Over

Still trying to get over the sausage wrapped in a pancake on a stick served as breakfast this morning to elementary school students at my school. Some things just don't make sense. Oh yeah, with syrup dripping down the stick.

Confusion

How to get the last Wet-Wipe out. Why does it always fall down?

Forward we go! May your adventures on the roads, trails, pools, and lakes be happy and safe and bring you peace. Take care out there!!!

Man vs Junk Food Round 4/ Cheetos Express Explosion

2011-12-15T22:18:00.002-06:00

Things They Tell Not to do Before a Swim

Tonight was the Man vs Junk Food Round 4 swim night festivities. I had not tried junk food before a swim. Now I know why. Prior to swimming, I ate a whole bag. Yes a whole bag. Almost 10 oz. of Cheetos. They went down better than the Big Mac by far. But then.......

As I started my speedwork I noticed an orange trail behind me as I swam. I thought, "Wow, I am really swimming fast tonight". The I realized it was the Cheetos Explosion trail of orange. As you all would guess no matter how many times you wash your hands, the orange will never come off. However, in pool water it comes off like crazy. I know I had it all the way up to my ears. I practically had my head in the bag eating they were so good. Felt a litle full but other than that started the swim feeling prety good.

Honestly, other than the pool turning orange, there was absolutely no effect from the junk food Cheetos. No stomach issues, nothing. An ocasional "burp" underwater which was really fun and amazing. In fact they may have carbo'd me into new speeds. It was a good easy speed swim and really nothing else to atribute it to other than the Cheetos.

So like the race car drivers and soccer players, tonight I am sewing the bag onto the back of my skinsuit. It will look so cool. A new sponsorship maybe?

Pool Change
The worse part of the evening was the fact that my warm pool is closing until January 4th and I will now be swimming in a pool that is very much the same as the Arctic. It is a pool that makes me about as cold as I have ever been. I am concerned about swimming my distances in such a pool and also they have shorter hours in the evenings. So tonight was the last swim of 2011 in the warm pool. It will be a huge change. Yeah I know you all are saying "suck it up" and swim. All I will say back to you is that I will be stuffing my skinsuit with used Cheetos bags and trying to stay warm.

Winter Tip

No matter what type of workouts or races you have planned. If it is a long run/ride/ or swim on the weekend, please hydrate and add a higher protein/carbs mix during the week and not the night before. Your body needs fuel. Fill it up and treat it well.

Forward we go! May your adventures on the roads, trails, pools, and lakes be happy and safe and may they bring you peace! Take care out there!

Man vs. Junk Food Round 3/ Big Mac Attacked!

2011-12-13T21:19:00.002-06:00

Attacked by a Big Mac

I should have known when I picked up my Big Mac and the person handing it to me said it was America's Number 1 sandwich and then laughed.... that I was in trouble. I should have stopped at that point and thought things through. But no, I proceeded on. SUV smelling like the back end of some run down hamburger stand. Still, the anticipation of just what might happen was way too inviting. All the way home as the windows fogged up with that greasy aroma, all that a Big Mac is, I knew before me was a short run with several pre-determined stops if necessary.

Home at last, I opened the box and took that first bite of that hot juicy glob of stuff. It almost didn't go down. Later I would find out that it also won't come up. I sat there and tried as hard as I could to get it down. It reminded me of the show Fear Factor where the contestants eat just about everything imaginable. But wait, wasn't this America's Number 1 sandwich? So down it went.

On with the running clothes. The sodium from my friend the Big Mac already visible on my lips after just getting dressed. I started the run, in the rain as well, with some doubt that I would get through the short 7 mile run. After about a half mile, the gastro concert began. First just the woodwind section. Soft and subtle. But still there. After a mile, the brass started into the mix. Certain flavors of my Big Mac were revisiting my mouth area. Things were getting a bit more nvolved now. Pace slowed and cramping of the stomach let me know that the percussion section wasn't far behind. (No pun intended.)

Then it hit with a fury. Miles 4-7 were cascading into a sodium body freeze. Legs grew heavy. Energy hit rock bottom. (Again no pun intended.) The run was in trouble. The stomach at this point sounded like a very large marching band. Thinks were moving in ways that I didn't know they could. I was focused on getting home. My pace grew faster somehow. Perhaps my body knew it must get to the homefront. Fast!

With one last burst of energy I could see the lights of home! They key in the door. Then "BOOM" the cymbals crashed into a loud crescendo and...........

May your adventures on the roads, trails, pools and lakes be happy and safe and bring you peace!

Man vs. Junk Food Round 2

2011-12-08T21:14:00.002-06:00

Effect Zero

With all due respect to the Girl Scouts of the USA and their wonderful cookie sales, I did classify their cookies as junk food. Now, take into consideration that I am sure some individuals could live on Thin Mints for many years but the fact is that there is little if any nutritional value in their products. That said....

Today before my training run that consisted of stadium stairs, field sprints, and an 8 mile run, I ate a few Girl scout cookies. Well to be exact, 20 of them. I thought 20 cookies would surely do something to me. The Shout Outs cookies were mine for a day. By eating 20, I had about 269 calories, 10g of fat, 16g sugar, 4g protein. My normal intake before a workout is nearly 4x's that as far as calories and at least 10x's that for proteins. so needless to say I either should have eaten two boxes or just eaten the box itself and called it good.

They were tasty. But as far as providing any usefulness for my training there was none. Actually I find it a little hard to even call them "junk food" when you look at the ingredients on the panel on the box. They gave me no energy whatsoever. Much of what I used as far as energy stores was what accumulated throughout the day as far as snacks, breakfast, and lunch.

So Round 2 was a disappointment. No effect from the snack. So the next opportunities for the snacks to reach up and get me are next Tuesday and Thursday. Until then, feel free to have about 20 Shout Outs and have a free mind about doing it. Either that or salt the box and have a go at it.

Suggestions are welcome as far as what you would consider "junk food". Just let me know and I'll give it a try. I don't feel that I have really scratched the surface of possibilities yet. Pretty tame snacks so far.

Forward we go! May your adventures on the roads, trail, pools, and lakes be happy and safe and bring you peace of mind! Take care out there!

Man vs Junk Food Report #1

2011-12-06T18:15:00.002-06:00

Man vs. Junk Food #1

Well tonight kicks off the first of 5 workouts where I have replaced my regular pre- run, bike, swim snack with junk food. For those of you wondering where this is all going here's the plan:
Phase 1- Junk Food
Phase 2- Back to Bars and gels or chewies
Phase 3- All whole foods

So those of you waiting to see if I would blow snack tonight, you are going to be disappointed. I ate 4 Little Debbie Cakes that totaled 600 calories, 26g fat, 2g protein, and 58g sugar. Plus some things I don't even want to know about.

I have to honestly report that there were no problems. I had a great workout. No stomach trouble. No sugar drop. No problems of any kind. In fact it was one of my better workouts for the week. Oh yeah, it's only Tuesday, HA! Seriously, things settled well and had about the same energy as I have had with other workout prep.

Thursday will will be the next workout with some junk food. Have not decided what's next but I better ramp it up a bit i looks like. Now I understand Dean Karnazes a little better. Mr. Ultra Marathon Man.

Confusion

Do UPS drivers have GPS in their trucks? The letters would confuse me. "Hello, I have a delivery from GPS, I mean UPS."

Forward we go! May your roads, trails, pools, and lakes be happy and safe and bring you piece of mind.

Running Partners/ Man vs. Junk Food/ Quinoa/ B-12

2011-11-29T19:57:00.005-06:00

People

The polls are still split as to whether people would rather run/cycle with a partner or go it alone. I read so many things these days that contradict each other. I know there are days when being alone lends itself to good thought and problem solving. Other days, one needs to have a partner to push them on towards a goal or just listen. Some of these partners can be human form or animal form. My son and I have always been great running partners and when we run together, we accomplish things that are just flat amazing. We have taken each other up hills, mountains, through ankle deep mud, snow, wind and rain. He is my true running/cycling partner. However, enter his incredible dog Ogden, and I am sure there would be times I would play a second to choice of partners. I understand. He lives in Colorado now and we don't get to run as much as we use to and I miss that. But when we do, look out!

But what do you expect/ want in a running partner? Here are some things to look for: Dedication, honesty (no I don't want to run 5 more miles. Or the opposite.), drive, a good listener, someone that will talk when you have nothing to say, someone to get you up that hill, consistency (not a hit and miss thing....someone that you can count on), goals, no excuses, comparable training plans, someone willing to challenge you, serious/ fun abilities, spontaneous, ENERGY, and compassion. There are times where you both will need all of the above or just parts. Partners can obviously be male/male, female/female, male/female, opinions show that it really doesn't matter.

So get out there and find you a training partner. Or not.

Nutrition

A few years ago, I did a week's worth of blogs on Man vs. Fast Food. Although some television shows captured my idea and didn't let go, I have decided that it is time to have part 2! This new version will be Man vs. Junk Food hosted by yours truly. Over the course of a few weeks I will attempt to eat pure junk and then see what the implications are for a run, bike, or swim. Yes, I know that some of you are shaking right now that I would even attempt this but I will take one for the team on this subject. I mean, what if it really doesn't matter? Ruled out right away will be chocolate and dairy due to the fact that I have allergies to those two monsters. So starting next Monday, December 5th the games will begin. I will report each time I try something to let you know what happened. So check back here for it soon!

Training Ideas

The cold and yuk has arrived. Training is forcing many inside. Layers are heavier outside than in the warm weather. You feel bogged down, like pulling a semi-truck. Do what you can with what you have. Just do something! I am not a fan at all of indoor equipment and will go to many lengths to stay outside. But even I have temperature limits. You have got to maintain your current level of fitness or improve on it over the cold months. That is your goal. Don't slack off!!! In fact, if your health permits, work harder and harder. When the spring/summer races come around you won't need a 6 week training program to cough and wheeze through. (Note: Health concerns or problems that come up totally shred everything I just said. Be smart and listen to your doctor if something comes up. It's not worth it people. Sucking it up means NOTHING if you fight a doctor's orders!!!!!)

Magazines

Outside Magazine. Nothing more needs to be said!

Award Winning Recipes from Chef Mickey

Quinoa Salad: Cook up a bunch of quinoa. Add some black beans, avacodo, a few halves of cherry tomatoes, cranberries, cumin seasoning and mix with a dressing of the juice of two limes and some olive oil.

Real Good!!!

Advice

Investigate B-12 drops. I really feel they make a difference along with my other supplements!

Forward we go! May your roads, trails, and pools be happy and safe! May they bring you peace of mind! Take care out there!

Run, Bike, Swim, Walk, Then Smile Because You Can!

2011-11-05T13:56:00.005-06:00

People

October was Breast cancer awareness month and November is a month where the guys get the emphasis for cancer detection. During November each year, Movember is responsible for the sprouting of moustaches on thousands of men’s faces, in the US and around the world. With their Mo’s, these men raise vital funds and awareness for men’s health, specifically prostate cancer and other cancers that affect men. I am continually amazed by the battles being waged by individual under cancer treatment and other that are members of families where cancer has effected their lives. There are many days that you may run, bike, swim, and walk by people fighting battles that you have no idea hey are fighting. Their miles may be measure in blocks walked or neighborhood strools. But, there are also some that are fighting the battle and competing in 5 and 10K's, half-marathons, marathons, ultras, cycling competitions, swimming meets, and walking events. Know that they do nt need your sympathy but your love and support. No matter how big or small your contribution, make one! Please!

Training Ideas

2 Things:

I am getting more and more interested in trying to start runing in my Vibram's. I keep reading rave reviews and hearing great testimony from people that are wearing them. When I run with people that have them, their foot strike is amazingly soft and their stride is excellent. I also know that they seem to run more efficiently. It makes sense. It seems like the more junk we add to our lives the more troble we have. I am not sure we were meant to run in the mega adjusted, foam heel, super stride shoes that are being produced and stuffed down our throats. This barefoot running is not a new thing people. It's been around a while.

However. I am also very impressed with the work the Newton folks are doing. Running with individual in Newtons can also be a learning experience for most of us. You will note that although the runners went through an adjustment period, they too have a better stride and foot strike than with the majority of shoes on the market.

Confusion

So I turned my clocks back for the end of daylight savings time and now I can't see the numbers or the dial. What, did I do something wrong?

Award Winning Recipe from Chef Mickey

This week's entry is kind of a food/ decorating recipe: The Halloween Candy Candle.
First you take all of that Halloween candy the the neighborhood kids did not come by to eat because they know you are a runner/cyclist/swimmer and will have healthy stuff that they would rather pass up..... but you went ahead this year and bought the junk. So that's great. Now you will eat it, feel bloated and have to recover from numerous sugar highs and lows.
so take the candy and put it in a microwavable bowl. Yes, all of it. Then heat it up until it is a massive gooey mess. Keep fingers out of it. At that point, pour into an aluminum pan ( Or again for you high income readers, a pottery bowl.) and as it is setting up stick small cuttings of candle wicks in it at various places. The aroma is amazing. Hazard....Some guests, including you, may find parts of the candle missing at some point. Not my problem!

Clothing Review

I am so glad that clothing makers for runners think that black clothing especially for men is so colorful. I would like some choice, please. Cyclists kits and swimwear has the idea, but runners. Come on now. One of these days I may journey over into the women's section just to get something other than black. Just saying.....the warning is out there.

App Alert for Smartphones

Might be a good one and might not but I am really enjoying messing around with a FREE app called Fooducate. The app has a scanner that you can scan items at the store or any place you are shopping or cooking. There are also great other parts to it but the scanner is as fun as playing Angry Birds!

Onward!

Remember, it will be darker now for you afternoon/evening runners/cyclists/walkers. Please make special note of the equipment you need. Reflective gear and headlamps should be a standard! Cars cannot see you if you don't take action. Especially the first week where accidents happn at an alarming rate. It's a fact!

Be careful out there! Take the extra time to dress for the weather, wear reflerctive gear, and eat lots of oatmeal!

More than You Want to Know

2011-10-20T17:54:00.003-06:00

Hope this post finds you all well and getting out there and doing something active. Go for it!

People

To the pick-up driver that just passed me a few minutes ago on my ride out on the county road, all I can say is "really". The fact that you nearly forced me off the road and that you left me in a cloud of black smoke, I really hope it made you feel better. I can never understand when people do that. I have mentioned it several times in this blog before, but it just keeps happening. Wait I have an idea. I'll just ride down the middle of the lane as slow as I can and drop smoke bombs every once in a while to make you feel at home. Oh and I forgot to mention that the squeal of your tires at the same time as the smoke was well coordinated. Drive on my friend!

Training Tips/ New Ideas

I have decided to devote more of my coaching time to possums and raccoons. After seeing how they end up on most roads, I feel a need to help the rest of them out a little. So I am opening up slots for the new branch of Miles With Mickey Coaching Camp. I figure the number one priority will be working on speed. That will be accomplished through a series of training plans that include sprints, fartleks, intervals, and the new run for you life workout. Also, we need to work on getting shoes for these creatures. They will have to be racng flats since they only need to go 20-30 feet at a time. Wind-aided I think we could really make some progress. I will also offer the idea of finally wearing headlamps specially fitted for the little guysand gals. Tail lights at this time seem a bit unnecessary. Racing/workout clothes will be optional. I kind of like the fur look and it could catch on with the east coast friends. At this time the camp will not be open to the skunk population due to that oder thing. Sign-up sheets will be available soon!

Confusion

Cash register persons.

Award Winning Recipie from Chef Mickey

Peanut Butter Toast

Take some kind of whole grain bread that has not molded and put it in a toaster or fancy toaster over for you advanced cooks. Press down on the lever on the side making sure the heat setting is not set on burn like you sometimes do. When the toast pops up after a bit, get the natural peanut butter out (Or if you don't care, the junky kind) and spread it on the toast. Eat immediately. I is really no good if left sitting while you go off and do something else. For higher income bracket individuals the peanut butter may be substituted for almond butter, cashew butter, or another kind of high dollar spread. Enjoy!

Advice

Now that colder weather is upon us please know that all gear is not created equal. There are some companies that make clothing that just won't stand up to cold and wet weather. Research what you buy and your running and cycling, walking world will be much much better. Yes, the more you spend the better gear you get. You're worth it!

Take Care of Yourselves and be Safe!

You Heard it Here First

2011-10-10T19:57:00.002-06:00

People

Strong rumor out of France that there is a small town developing a new cycling kit made out of cowboy/cowgirl grade denim. Bull riding tested, this new kit features the comfort of high grade and long lasting chafing. Color scheme is light blue and/or dark blue. Features one large pocket in the back mysteriously shaped like a disk. Sequins can be added upon special request. Release date expected in time for Spring fashion splash. There will be a limited supply so jump on this when you get the chance. Everyone will want the chance to show off this new idea in kit fashion and durability.

Training Tip

Ever wonder why after most races there is a beer waiting for you after the finish line? One of the most dehydrating beverages you can possibly drink. Then within the next few feet are several sports drinks that you can have followed by boatloads of bottles of water. Interesting order of serving. My son and I did the Austin Marathon once and towards the finish line...still don't know why you have an out and back in a beautiful town like Austin....and there was a little stand that offered small glasses of beer. Recovery we thought? Energy we thought? Why not, we thought? Drank some down and spit right back out. Yep, beer is the breakfast of some champions but not this one.

Seriously...Pay attention to your water intake at least one week before a race and actually keep water in your training routine at all times enhanced with electrolytes everyday. This especially goes for those of you that let your car get to "E" before you fill up. I bet you do that to your body too!

Confusion

License plates with a message on them. Why?

Award Winning Recipes from Chef Mickey

Flank Steak Delight

Put some flank steak in a crockpot. Throw the whole thing in there. Add some vegetables. Squash works great of may cause some GI trouble if you train to quick after. Like up to 48 hours after. (Just joking) Close the lid. Put on medium heat for a bunch of hours or until mooing stops. Try on running, swimming, cycling partner first then proceed with your portion. When done, stand back. There will be hot steam coming out of the lid. Don't look in to see what is going on. Come on...it's steak in a pot.

Advice

Have some fun this week. Laugh. Smile. Then remember how lucky your are to be doing what you are doing!

Take care and have a great week!

Blog Wake-Up.. Again

2011-10-01T23:27:00.004-06:00

Back in January I stated that it was time for this blog and blogger to wake up. Well that did not happen. I don't know why but things just did not make it to the blogosphere. I guess I just wasn't charged up about what I was writing and grew weary of the same type of comments that I was making.

So the format will change and the content definitely will change. I want to get into some areas that are not so predictable. You know, I want you to look at this blog and see just what I have come up with next. Each post will contain specific short pieces on a variety of content areas. I hope you will add comments and enjoy a few laughs or mad moments where you want to fire off a reply that burns my computer up. Whatever the reason, read and react. I am not going to put live links in the blog because it takes too long and you all are big boys and girls and can find the stuff on your own. I mean really, come on.

So here goes....

Award Winning Recipes From Chef Mickey-
Tupperware of Stuff Made in a Pot

Warning: This blog's incredible recipe includes some difficult maneuvering around the kitchen so only attempt this if you have the old running shoes on and a old running clothes on.

Get out some cans of tomatoes, cook up some ground turkey, throw in some different kinds of beans (2-3 cans of each should be fine), some banana peppers (Only on non-swimming days) and open the cans and pour robustly into the pot. If you want to pay triple the price, buy fresh. They were fresh before they put them into the cans. It won't hurt you. Heat up in the microwave for a little bit or until it almost burns your tongue and serve. Preferably only to yourself.

You know, you read all of those fancy recipes in the magazines? Who really makes that stuff. Come on.... A. It's to expensive. B. You don't have the time. C. You really don't care.

People

I am constantly reading about all of these super athletes that do all sorts of amazing things. We very seldom hear about those people that run/walk a bit everyday. To them I say, "Fantastic Job", keep up the good work. Because at the end of the day no one has ever asked to see the medals won at a race or wanted to talk about "my" race results. Keep it simple and your ego out of it!

Confusion Dept.

Participants in the TV show Amazing Race.
Drivers trying to get around cyclists.
Stoplights that are blinking and confound drivers at what to do.
When the walk sign turns to don't walk and the numbers start counting down. Do you go back?
Menus
Selecting Wine. Aren't there only so many grapes?
Blank DVD's and CD's

Nutrition Tip

If you can't read the ingredients, don't eat it!

Training Tip

If your socks look worn, they probably are. Stay out of Walmart!

Last but not least....

You can hear more of this crazy stuff on my DailyMile, Twitter, and Facebook pages. You can follow, friend or whatever you do to get this stuff.

Take care of yourselves!

Wake-Up Blog, It's 2011

2011-01-11T21:19:00.002-06:00

It's time for my blog and me to get back into action. It's been far too long since I have entered a post. Not that there's not been anything to write about. Quite the opposite. There have been many blogworthy subjects enter into the the mind as I have run, biked and swam.

It seems that way to many publications have spent most of their time on "The Best of 2010" and "What are your Resolutions for 2011?". Articles on how to get to a goal quick. Don't train as long. Eat this. Eat that. Wear this and you will be faster. Buy this and you will run, ride, swim longer and faster. There are so many experts. There are so many publications that are lead by advertisers and not by actual investigations and unbiased studies. Come on. If you look at one, another one contradicts the other. What should you do?

Have fun. Pick something that will make you happy. Pick races that you will enjoy the challenge, the location and the people that you are there with. Schedule and develop training that you look forward too. Mix it up. Don't get stuck in a rut. Do a distance that you can feel good about after you have finished. I have been down that road, believe me. My training right now makes me want to jump at it each and everyday. I can't wait to get to it each day. I am also working with some new nutrition products that are making me feel like I have rockets on me. They are listed on the left side of the blog. If you want some help, let me know.

I am excited about my race schedule for this year. It's a great mix of running, cycling, and swimming. Challenges are around every corner. Focus will be on the 100 mile run that I will do in January of 2012. Also, the full ironman distance that I will be doing in September. As well as other triathlons and bike tours that have really caught my interest. A new chapter in my book. The land beyond marathons.

Just like the pitcher that flexes the fingers of his/her glove before he/she throws and breaking ball because they have to get a grip on it a batter can see that sign. What kind of sign are you giving about your grip on what you are doing?

Forward we go! May your roads, trails, and pools be happy and safe and bring you peace.

Comments from Here and There

2010-07-28T19:58:00.002-06:00

Why?
The other day as I was out on a training ride, a person pulled up behind me on a 4 lane residential street and began honking at me. I was about as far over to the right as one could be, but no way was this "gentleman" going to not let me know his feelings about cyclists. Then he switched lanes and didn't even use the one he was in. What purpose does it serve to be honking, yelling, and throwing things? The same thing happens to runners. Have not had it happen in the pool yet, but who knows?

Turkey Vultures
Yeah, that's right. Turkey Vultures. They have been thick around these parts this spring and summer. Had about 15 of them circling and keeping up with me this morning on my ride. Beautiful looking creatures. Ha! When you can hear the wings flapping you know you're in trouble. Hummm....

Lettuce Wraps
These are great! Use Romaine lettuce for the wrap. Fill with shrimp, avocado, tomatoes, and grated carrots. Sauce can be the cocktail sauce or a peanut sauce, or nothing at all. Have had them twice this week. Really great!

How?
How does the wind change on a ride when you are so looking forward to having it at your back after battling it as a headwind for many miles. How does it know to switch and become a headwind for the trip home too?

Socks
If you are doing a "brick" workout that calls for a bike/ run or a run/bike, change socks in between in this very hot and humid weather to guard against blisters. I know it takes time and also not easily done in a race but .....just sayin'

Help Someone Out this Summer
It helps so many people to "run for a cause" and support the efforts of a local or area group. Many local cross country, track, swim, and other athletic teams will really need all of our support this year with all of the budget cuts. It was there for us, now let's make sure it is there for them!

That's all for now, have a great rest of the week!

Forward we go! May your roads, trails, lakes, and pools be happy and safe and may you have peace of mind!

Disappointment/Reality/An Honest Reflection

2010-07-18T19:44:00.004-06:00

The past few days have been kind of tough for me. I have had some kind of "bug" or stomach illness. Normally, that would mean a scale back of training and a blip on the radar. However, this happened two days before a triathlon that I was scheduled to be in. I had been training hard for this tri since completing the Ironman Kansas 70.3 in June. Training was going great and injury free. I was just sailing along.

Then it hit Friday after my early morning swim and 20 mile ride. There was no doubt that the stomach and lower intestinal problems were severe enough that I have to recover fast or not do the Sunday triathlon. I had been on the course several times to ride it and develop strategies for the swim, ride , and run. I knew every bump in the road and how I was going to ride the hills and run the ups and downs of the run course. Drove out there Thursday night and was greeted by perfectly calm waters in the lake and was very excited that it would be a good calm day. My confidence was high and preparation was as good as I had ever done for a race. The 4:00AM wake-ups for swim training and rides and runs had gone well. Nutrition was well planned and hydration was on target. Ready to go. Then......

BAM. Knocked flat, literally by the "Bug". Spent all of Friday either in bed asleep or in the bathroom. What the heck? How could this happen? I was so prepared. How could I be sick? It wasn't fair. What about all of the training? Surely by Friday evening I would be ok and go to the packet pick-up on Saturday. I took some Anti-diarehea medicine Friday but it didn't help and knew that if I took more I would risk the factor that it would dehydrate me for Sunday. So I stopped the medicine. And I wasn't any better Friday evening or Saturday morning. A decision needed to be made. One that I had never had to make before. Yes, this would be my first "sick" no show. After close to 40 marathons/ultras/tri races/other distances, I knew I would not be able to go. So what do you do?

I got mad! I felt like I had let everyone down that had been supporting me all along. Felt sorry for myself. What would I say to them? Got several supporting messages from family and friends and it really helped. But..emptiness/disappointment was still winning.

Then reality hit. And hard. Who did I think I was? Was I above getting sick? I could take the easy way out and hang my head and blame and complain. I had read on Twitter and DailyMile accounts of others having tough days and races. I had watched Lance and many others have terrible crashes in the TDF and make an effort to get up and go on. Some could not due to injury. Others brushed themselves off and with a pedal stroke or two resumed their dreams. I did not have an injury. I had a stumble. A blip. I started gaining strength and and a dose of common sense from others.

My job was to look forward. All I had was a case of the flu or some kind of "bug". The sun would come up on Sunday. The race would go on without me and what I needed to do was look to start a strong recovery that would get me ready for my next race. It was out of my control and the worry and stress was not making any difference. Time for a positive attitude! Time to get a plan developed. Time to get strong! Get next week's training plan ready and go for it. Monday, here we come!

So that's where I am right now on Sunday evening. Also wanted to send along some recovery nutrition ideas:

I have been doing the BRAT nutrition which consists of bananas, rice, applesauce, and toast when it would go down. Also drank Kefir Probiotics and ginger ale. One of the best recovery foods has been one that I saw Dr. Allen Lim share on Versus as food he prepares for Team Radio Shack:
1 doz Eggs Scrambled
1 lb bacon or prosciutto
6 cups Sushi Rice
1/2 cup Soy Sauce
1/4 cup Balsimic Vinegar
2 tbs Brown Sugar

Press hard into a cake pan and let form for a bit then slice and individually wrap. I liked to put it in the fridge to get a little harder. This really hit the spot as far as making me feel better. I am looking forward to Monday and a new day.

Forward we go! May your roads, trails, pools, and lake be happy and safe and bring you peace of mind!

Kansas Ironman 70.3 Race Report

2010-06-08T14:28:00.002-06:00

The Kansas Ironman 70.3 is in the books. What an experience! It was a great weather day. Temperatures were about ten degrees cooler than the day before and the water temperature dropped as well overnight. The lake was calm as there were no real winds to contend with. Following is a look at just how the pre-race day and race day went for me.

On Saturday it was Packet Pick-up, Expo time, and bike check-in time. Packet pick-up was well run but the lines were a little long but moved quickly. Something I didn't know that was a "rookie" thing was that I needed to have my USAT Member card with me. None of the literature that I saw suggested that. You could not check in without it. You had to buy a temp one ($10) if you didn't have it. After filling out and checking forms, it ws goodie bag time. Nothing special there but the important things like bike, swim, and run numbers were in the packet as well as timing chip and cap. My swim cap was pink because they ran out of the ones that I should have had. Also, mine says Ironman Florida. Not excited I didn't get a Kansas one. it was a hot day and I never ran into one negative person in the packet tent. Great volunteers! The Expo featured several vendors but not a large number. I found that if you needed something it was there though and that was important. Also, there were several places top get your bike worked on if you needed that service. There were several course meeting times that you could go to and find out particulars and also ask questions. That was nice that there were multiple times so you could pick and chose when you wanted to be there. Bike check-in went well and there were plenty of volunteers there to help you and get you through fast. I found my spot and marked it with a landmark so I could find it fast. A very helpful hint that I picked up. My spot was not hard to find since it was on the first row.

It was then on to The Fellowship of Christian Athletes Iron Prayer meeting that I helped host. We had a great turnout and had a great pre-race worship and fellowship time. After the meeting we went out for the before race meal with some great friends from Colorade Springs.

Then it was home to set up the swim bag and transition 1 and 2 items. My transition 1 items included: Bike helmet, bike gloves, bike shoes, socks with baby powder in them for fast foot entry, Body Glide, two towels, 2 24oz. bike bottles and a 48oz CamelBak filled with my special mix of energy drink, sunscreen, GU Chomps and Hammer Supplements for my Bike Bento. Transition 2 items included my running shoes, another pair of socks just in case, cap, Body Glide, Amphipod 20oz bottle pack, GU Chomps and Hammer Supplements. Everything was now ready. With all of that done it was time for bed.

Race day started with a wak-up alarm of 4:00AM. Had Peanut Butter and Cracjers and my energy drink mix and then headed out to the race site which was a little more than 2 miles from my house. By the way, that was nice! We got to the site and they had the athletes parking very far from the main race site. It was not good. They provided shuttle buses and all and they were very quick but it was really a long way away. We got to the race site around 5:30 (my wife and me) and went to set up the transition areas. I had a very bright blue striped towel so it was easy to see. I set up Transition 2 first and then we walked down to the swim start and I set up Transition 2. When we got to the start they said that we could wear wetsuits because the water temperture had dropped enough. The day before they had said no wetsuits unless you wanted to go in the last wave. That would have meant that I would have had to go from wave 4 to 19. Glad that didn't happen and I was real glad to wear the wetsuit. All transition areas were well marked and very well organized with plenty of volunteer help. Again, they were all first class!

The race started late because they were waiting for medical staff to get into place. Then after the first waves were called, wave 4 was called and off I went. We swam out to the start and then we were off. I placed myself towards the side and at the back to avoid the major rush of the start. That was a great piece of advice. I had a clear start and soon started making time up on those who went out too fast. Stayed wide of the buoy line at first to have some open water to swim the 1.2 miles. Did a good job of keeping my direction fairly straight and also avoided most body contact until I rounded the halfway mark and then got greedy and started swimming closer to the buoy line. Got kicked in the head, swam over, elbowed, you name it. Finished the swim much better than I expected though. My swim training had me very well prepared and I had paced myself well to not be completely out of gas after the first leg of the race.

On to the bike portion of the race (56 miles). My swim to bike transition was not fast. But I was pleased how I had everything set out. Getting the wetsuit off was the most time consuming. There were no people to help like I had heard there are at some races. Got everything on and in the right order to avoid penalty and went up to the bike mount area. I had placed my gears in an easy gear the day before because it was an uphill start. That was really effective. Got a good start and was off. Started hydrating at mile 5 (letting my body get adjusted) and then continued to hydrate often during the ride. We had a light headwind at times and also a good tailwind at times. The course was hilly but since I had been on it before I knew what was coming. At first it seemed like everyone was passing me but I kept my pacing strategy and didn't get into that gane. I had a good even pace the entire route and felt great the entire time. Continued to hydrate along the way. There was a huge oil spill from something on the course close to mile 30 and we had to dismount and walk around it carrying our bikes. Aid startions along the course were great but I didn't need to stop. Plenty of volunteers on the course and everything was marked very well.

The bike to run transition went well and I got out of there about two minutes faster. The run was a two loop course around the campgrounds with one significant hill on each loop. By the time the run part started it had warmed up a bit. Hydration was important (Again, waited a couple of miles to start hydration to let body adjust) and my Amphipod worked well though I had to adjust it tighter from the day before when I tried it on. It didn't flop around and was much easier than a hand help I thought. Ususally I have done the hand held bottle but this has changed my mind. Had a great pace during the run and kept it even and steady. Had very good energy and felt fine. Put ice down the front of my tri suit and back to keep the core cool and it worked fantastic. There were multiple aid stations along the run course with so many volunteers at each station. It was great. They had everything ready and knew what they were doing just like on the bike route. Many thanks to them.

As I ran through the finish area, it was a great moment. I had finished my first Ironman (tri) and was so happy that I felt so good and had accomplished a major goal of mine. My training plan was fantastic and my coaching team really kept me on target over the past few months. The success of this race for me was not a one day thing. It was months of training, proper nutrition, hydration and mental focus. I felt well prepared and can't wait until the next one.

After the race I met up with my wife, went through the food tent, then went to the transition areas to pick up my gear, and then met our friends from Colorado and carried things back to the cars. The hardest part was the long trek back to the cars with all of the gear and the bikes. Wow, something needs to be done here. Athletes should not have been the ones parking the farthest away from the Race Complex. But that quickly faded from my mind as I enjoyed the success of a good experience and great support from family and friends! I will be back for more next year!

Race statistics:
Swim (1.2 miles): 46:35 Bike (56 miles): 3:22:13 Run (13.1 miles): 1:59:35 Overall: 6:21:41
18th in a division of 47
Total Swim: 2:27/100m Total Bike: 16.62mph Total Run 9:07/mile
T1: Swim-to-Bike 7:47 T2: Bike-to-Run 5:31

Forward we go! May your roads, trails, lakes, and pools be happy and safe and may they bring you peace of mind!

Kansas Ironman 70.3 Update 10

2010-06-04T20:42:00.002-06:00

What an exciting day today for this Ironman rookie. Went out to packet pick-up and also the race expo and got everything done I needed to do as far as race heck-in and paperwork. Much more detailed than any marathon or ultra that I have done. Very well organized and lots of wonderful volunteers to help and answer questions. Also went to a pre-race meeting. Lots of details to learn and pay attention to. The what's and how's are a little overwhelming. I have to start somewhere and start with confidence and energy!

Tonight we went out to dinner with friends that are helping me put together the FCA Iron Prayer meeting tomorrow afternoon. We got some great planning done and I think it will be a great pre-race get together.

Bike check-in is tomorrow afternoon and so I will get my bike all set up and in the racks. Race number is 160. Also, tomorrow will get my numbers on everything and be ready to put transition things together tomorrow night and take them to the transition areas on Sunday morning. I am in group 4 which means I will start the swim around 6:38AM.

Going to get a good night's sleep tonight and then take a short spin in the morning and a short run. Hydrating and fueling and doing prety well with it. Very hot here today so need to make more progress on the hydrating part tonight and tomorrow. Temps are going to be a factor on Sunday. Glad that I have been running and riding in the heat of the days the past few weeks. Hope it helps.

As the start draws closer my energy level is increasing as well as the pre-race butterflies. Gotta have em' but wow, they are really something!

Until tomorrow...

Forward we go! May your roads, trail, lakes, and pools be happy and safe and may they bring you peace of mind!

Ironman Kansas 70.3 Update 9

2010-06-03T14:28:00.002-06:00

Today was the really last day of training that had any distance to it. Tapering has been a little hard as I went some extra distance today and realized that I should stick to the schedule. I ran 4 mile, swam 2000 meters and biked 20 miles. Saturday wil be a short workout of just getting loose. Through all of that I realized that I have done about all I can to get ready for my first Ironman 70.3. That's very hard for me to say because I am a worrier. I over think everything. Over plan every thing. And also tried to seek information from about everyone I can think of.

It really just come down to me and all of you. But... I've got to swim 1.2 miles. Ride 56 miles. Run 13.1 miles. You all will be along with me. We'll get wet, sweat, swim hard, pedal hard and run like the wind. I will try to the best of my ability to do the best I can. Everyone's help has been amazing and the support has been overwhelming. It has given me energy and confidence. Doubt has raised its head several times only to be stifled by your warm encouragement and help.

My family has been a huge support. They are incredible. To Berta, Andy and Katiy, and Kelsey and Ryan I say thank you for all you have done. I love you all for all you do for our family! We're a great team! I thank God for the ability to even think that I can do this and then give me the gifts to swim, ride, and run in His name. Through His power we can do all things.

Tomorrow is a rest day with a rip to the race site and expo tomorrow afternoon and dinner with the FCA Team Endurance Crew tomorrow night. Until then....

Forward we go! May your roads, trail, pools, and lakes be happy and safe and may they bring you peace of mind!

Kansas Ironman 70.3 Update 8

2010-06-02T20:11:00.002-06:00

Today was a pretty good day. Started off with an early wake-up to go swim. I noticed some lightning but thought it was far away but by the time I got to the pool it had spread all around. So no swimming today. Came home and slept a bit and then got on the bike and did 40 miles. It was a good ride. Again rode part of the course and just ran through my mind what I would do during certain parts of it.

Today I also went out to the lake area and tested the wetsuit with a brief but very beneficial mentally swim. Just to get the feel of the lake. The fact that you can se nothing but green slim and things floating around, it is so much different than pool swimming. Wait a minute, the pool looks like that too. No just kidding. Practiced getting the wetsuit off and the transition. Now I am not after any records, just a good finish, but getting that wetsuit off was a task. Body Glided up and all. Wow, not easy.

I also took a tour of the race site this evening. It was beautiful out there. They were stuffing packets and setting things up. It was fantastic to get out there and see where everything is. Found the swim start and the transition area to bike. Then found the transition area for bike to run. Really took a lot off my mind to see everything. There are some major hills after the transitions so I already plotted a low gear start and a slow easy pace at the start of the run to get my legs ready. Plus it was just a beautiful walk on a nice warm evening.

Tomorrow brings somewhat of a hard taper day. A 4 mile run, 2000 meter swim, and a 25 mile ride. Then celebrating my wife's birthday the rest of the day.

Until tomorrow...

Forward we go! May your roads, trails, lakes, and pools be happy and safe and may the bring you peace of mind!

Ironman Kansas 70.3 Update 7

2010-06-01T17:29:00.002-06:00

With the race less than a week away it's time to start getting things out and ready to go. At least that's what I pan on doing. I always like to lay things out and see what I am missing or what goes where. Since this is a new adventure for me, I will take extra caution to make sure i have everything. I am sure after the Ironman I will learn about things that I wish that I would have had there. That's ok. That's what it's all about. Learning as we go. Right now my mental focus is on the swimming and making it through the course and get on with the cycling and running portions. I have to say, this has really tripled the amount of things that I feel that I need to have ready as opposed to a marathon or ultra. It seems to me much more technical and wow, are there parts that I can really mess up if I do things the wrong way.Entering and exiting the transition areas is a big concern of mine. Not forgetting when to put on and take off the helmet is another area of concern.

Today I ran 4 miles and rode 28 miles. Tomorrow is a swim day and a ride day of around 40 miles I hope. I'd like to get that distance in. Nutrition has been basically the same as decribed in earlier posts. Starting to add good, fuel calories and hydrating more. Getting some goood fats in me and geting the electrolytes up where they should be.

Bike tip for the day...As I was riding today I experienced a new adventure of cycling. Some of the huge holes and gaps in the street are really getting bad. Enough so that a tire could very easily slip down into one. With traffic buzzing all around sometimes it is hard to aviod the "bike sinkholes". Actually they kind of remind me of minature skate parks. You know, you go down one pothole ride around a bit and come up on the otehr side. Twist around to avoid a car or two and the curb. Land with both wheels still attached to the bike and you still clipped in. Yep, score it a 10! I have found a new mouth position for entering one of these hole areas. Make sure your mouth is closed because the holes will jolt your jaw beyond repair. Today I had 4 crowns hit at the same time and it sounded like the Boston Pops Orchestra. My ears are still ringing.

Unitil tomorrow..

Forward we go! May your roads, trails, pools, and lakes be happy and safe and may they bring you peace of mind!

Memorial Day/ Kansas Ironman 70.3 Update 7

2010-05-31T19:54:00.002-06:00

Interesting day today. Swim workout (1800 meters) was sluggish. One of those days. My late afternoon swim yesterday I think really had an impact on the early hour swim today. I'll have to learn better timing. Quality not quantity. Rested quite a bit today after a short spin of 10 miles. Put in some extra fuel and feel much better this evening.

Tomorrow (Tuesday) I speak at the start of a middle school running camp and I am excited about that. Topic will be "At the Starting Line, We all Line Up Together". Focus will be that through proper training, coaching, and nutrition we can all accomplish great things no matter what our level of ability. This camp is a great opportunity for these kids to learn about so many things about running and be together with their peers and enjoy the fun of running.

During my swim and ride today, I was constantly thinking about what today meant. Memorial Day. Over and over in my head I thought of countless people who have impacted the freedoms we enjoy everyday. As I was pulling myself out of the pool, a little tired and sluggish, I thought of the many servicewomen and servicemen that are defending our country as we speak as well as those that have gone before them. That each day they experience fatigue and long hours of physically and mentally demanding efforts. They muster up the courage to forge ahead and do the best they can every single day and night. As I sat on the edge of the pool at sunrise, my feelings of being tired did not seem justified. They would only be temporary.

I can't imagine the pain the many men and women have faced leaving their families to serve our country for extended amounts of time to both near and far away places. I can also not imagine the pain of those families that have lost loved ones in the line of duty. The ultimate sacrifice. Generation after generation of men and women have served in various capacities to protect our freedom. To them and their families I say thank you and God Bless.

Our family today remembered my Dad as we placed flowers at his grave. We also remembered my wife's Mother, Dad, and Brother and the wonderful moments that we all shared. As I looked across the cemetery, I saw so many brightly arranged flowers and messages and even a few balloons and it made me feel both sad and happy. Loved ones missed. Memories celebrated for what they brought to the lives of their loved ones.

Memorial Day. The hope for peace is never ending. God Bless you all!

Forward we go! May the roads, trails, pools, and lakes be happy and safe and may they bring you peace of mind!

Kansas Ironman 70.3 Update 6

2010-05-30T18:44:00.002-06:00

The Kansas Ironman is one week from today. Can't wait. Will start getting Transition things set out this week. Bought some really bright beach towels so that it would help me find my things. Starting to plan food and hydration intake requirements and plan how and where to fit them in and what times.

Have been noticing an abnormal number of snakes that didn't make it across the road the past few days. What's up with that. Big ones and small ones. It's like they all decided that it looked better over there and went for it. Bad timing. Heavy traffic weekend. Several other things also suffered the same fate. Sometimes hard to avoid on the bike.

Today's Training consisted of an 8 mile run, 28 mile ride, and a 2000 meter swim. All went well. Now the taper will begin. I will do the regular swim workout in the morning then a short spin in the afternoon/evening. Used the Camelbak again today and really liked it.

Most of the nutrition today came on the run/bike, and swim times. Had salmon and boiled potatoes for dinner. Tasted real good after all of the training today.

Forward we go! May your roads, trails, lakes, and pools be happy and safe and may they bring you peace of mind!

Kansas Ironman 70.3 Update 5

2010-05-29T15:39:00.002-06:00

Today's training went well. The swim this morning consisted of 3,000 meters of drill, swim, and intervals. The wetsuit went on better this morning and I know it was because of the Body Glide and just a second try at it. Actually did not need any help and came out ready to roll. after the workout I practiced taking it off quick like in a transition. I'll hope for people to help! The water was warm today so I did feel I was getting a little hot as the workout went on. Stroke was stronger this morning than yesterday. It's just one of those things that we can't really explain. Juts like in running and cycling. There are those days you just want to box up and keep forever, then there are the other ones. Still amazed by sunrise. The pool was so quiet and peaceful this morning and then drove by a few minutes ago and I don't think that you could get any more people in there. It was packed.

Had a great cycling workout. Rode 50 miles and met up with several others riding the Ironman course. I rode parts of it because I wanted to end up downtown to get some more things done on my bike. Traffic on the highways was as packed as the pool. slowed speed down to make sure I was more aware of the traffic. Tried a new idea today that worked out fantastic. I met last evening with the current age group world champion ironman and his wife who got third in her age group. we went over so many things about the upcoming race. So many great suggestions. Practiced putting things out for the transitions and also what things I should have at the transitions and also backups of things. They suggested that in addition to the two bottles of my drink mixture on my bike that I also ride with a Camelbak. I am trying to carry 900 calories on my bike and the Camelbak allows me to do that. I also have a new Bento Box that fits on my crossbar and in it I have the GU Chomps and Hammer Endurolytes and Endurance Amino Caps. It was also filled with my drink and lots of ice. It kept my core cool the entire ride which was fantastic. In addition to that, the drink coming out of the Camelbak was nice and cold which tasted great. It did add a little weight but it was well worth it. Try it and see what you think. For me, it's a keeper!

After the ride I did a short 20 minute run to try out running in my tri suit. Felt good to run and the suit was great. Nutrition today was done mostly on my bike but did have the same food and hydration menu as before for the swim and ride. Tonight is a "going out to eat" night so we'll see what I can find.

Tomorrow's training will be an 8 mile run, 30-35 mile ride and an hour swim.

Forward we go! May your roads, trails, lakes and pools be happy and safe and may they give you peace of mind!

Kansas Ironman 70.3 Update 4

2010-05-28T19:29:00.002-06:00

Started off today with an early morning swim of 200's drill, kick, swim, drill, kick, swim. The 8 150's swim with 20 second break between 150's. Then I did a cool down 200. Total I think around 2600 meters. I had the wetsuit (2XU) debut today. I was uneventful actually except for the getting on and off. Wow, that is really difficult. Body Glide helped but I will have to have more practice. I will wear it again at tomorrow's early swim. As typically happens to a rookie doing an Ironman, everyone vanished when it came time to finally zip me up. Yep, let the rookie figure it out. Well this rookie did. I just went on out and got some help getting the back all together. Kinder minds prevailed. When I actually got in the water it was unbelievable how much floating power. I don't even think I kicked during the first 100 due to the fact that my feet were out of the water. The suit restricts your stroke and I will have to get use to that, but I finally got somewhat of a hang of it towards the end. It does give me some confidence as far as staying on top of the water better and not letting my hips sink. Need to keep my head down more and also practiced looking ahead without taking a breath. also, worked on extending my arms above my head on each stroke,reaching more. So tomorow, more of the same. Wetsuit episode #2. Stay tuned.

After the swim I went on a 30 mile ride concentrating on staying down on the aero bars as much as I could and also working on the gears I would use for the hills. Still not happy with my hill techniques yet. Would like to not be in the lower gears. I tried out my 2XU Tri-Suit too for the bike. Really liked it. Very comfortable and had a light feel to it. Ride was very good today. HAd good strength.

Nutrition today was not what it should have been. My fault. Took a nap and got out of whack as far as routine. One banana before swim + Hammer Nutrition Supplements during and after swim, my special mix of powder drink. Then nothing before ride, mistake stomach was growling, and after ride had Hammer Recoverite Shake. Snack this afternoon was one of my nutrition bars that I make. Dinner was chicken and a sweet potatoe. And in a few minutes I will have my before bed Casein Shake. The part that I messed up on was not enough hydration and a good blend of carbs and protein in liquid form. That will be corrrected tomorrow. Be sure of that.

Tomorrow's training starts with early morning swim, followed by a 50 mile ride, followed by a short run. Within the next few days my goal is to get in the lake and swim and on Tues and Thurs practice Transitions 1 & 2 at the lake.

Feeling pretty good tonight. But... Didn't sleep well last night at all. Put two protein drinks too close together and I had way to much energy to sleep. Shoulders were a little sore from the wetsuit changing my stroke a little. So went into today's training with 4 hours of sleep.Not good. Must get better at getting to bed at 9:00PM.

Looking forward to reporting in tomorrow night.

Forward we go! May your roads, trails, lakes, and pools be happy and safe and may they bring you peace of mind.

Kansas Ironman 70.3 Update 3

2010-05-27T20:08:00.002-06:00

Interesting day today. Started the day a little sluggish and in a very reflective mood. That was after a night in which I was trying to identify everything I needed to do before the Ironman race. Of course no one was listening to me as I was downstairs having a snack. No on was up at 2:00AM. I mean, what do yo do when you can't sleep and have ideas and thoughts racing at an incredible pace through your brain? Have some of those bars that I make that I told you about. Yep, had two more. Then wrote down a few things. Organized a bit. Then went back upstairs and promtly went to sleep. Zzzzzzzzzzz

Today's training involved running 4 miles with steady 1/2 marathon pace repeats of each 1/2 mile with 30 seconds rest in between. Legs were very heavy for the first few and the really came back to life for the end of he workout. I was glad about that. Foot strike was better and softer. Then after the run I did an easy ride of 20 miles. Felt very good. I am a little concerned about my bike. It is making grinding/rattling noises in the gear and crank area. I just got it serviced and I am not happy. Going up hill sound like I am going to lose the bottom of the bike. May take it back this wekend. I'm sure they'll be glad to see me on such a busy holiday weekend. I know the changed the chain and I am wondering if that is it? Any suggestions. This rookie need help fast!

Nutrition was really the same as yesterday except that for lunch I went out and had an incredible vegetarian panini sandwich with a cold quinoa salad with black beans and roasted red peppers. Tonight's routine was altered a bit as I did not have dinner. Just a dinner snack between the Recoverite drink and the Casein Shake.

Had 4 groups of cars with windows rolled down yelling at me tonight. What's up with that? Seems like they try to get so close to you and yell. Highways were very busy already with Memorial Day traverlers. So let's be careful out there!

Tonight I am going to give you a challenge. A very good friend of mine and I had lunch today at a great place called the Community Mercantile. Basically a health foods store. As we talked about other stores, he posed a suggestion that we really should only shop around the perimeter of the store. That we could get everything "healthy" that we needed. Our basic body engine fuel. It's when you step into the aisles in the store that you encounter the things that are really not good for us and fairly unnecessary to our well-being. High carbs, high fat,hhigh sugars, and very processed. Mentally take a trip around where you shop and see if you could survive on the things offered on the perimeter. Then next go see if you can stay out of the aisles that give us trouble nutritionally. Make some comments here on the blog so that people can see if this holds true. I really think we have to eliminate most health food stores but take a look there too. I there a difference from the perimeter to inside the aisles?

Tomorrow's training consists of early morning swim and a 30 mile spin. The new wetsuit debuts tomorrow. So here we go. Hold on to your .....well nevermind.

Forward we go! May your roads, trails, and pools be happy and safe and may they give you peace of mind!

Kansas Ironman 70.3 Update 2

2010-05-26T18:09:00.002-06:00

Today's training went well. Started off with an early morning swim. We began at the outdoor pool and will be there the rest of the summer. The outdoor pool has 50 meter length lanes instead of the 25 meter lanes at the indoor pool. There was a cooler temperature difference when you figure in the outdoor air too. Today's distance total was 1,900 meters. The sunrise during the swim was incredible. Will probably wear my new wetsuit Friday that I got today along with my tri-suit. We also started at a new time of 5:00AM which meant a 4:00AM wake-up, dress and get the skin suit on, take Hammer supplements, and eat a banana on the drive to the pool. During the swim I drank a special energy drink mix and after the training swim I had a whey protein drink. Breakfast consisted on Peanut Butter and Whole Wheat Crackers this morning. I know, but it is good protein and carbs.

Mid-Morning snack was another banana and a Brown Rice Protein drink. Today's lunch was 3 sliced hard boiled eggs on flatout bread with pickle relish mixed in. Also, had two oranges. During the day I had 2 packets of Emergen-C for a total of 2,000mg Vitamin C in 16oz of water.

Before my afternoon training ride I had a protein bar that I make here at home that settles very well on the stomach and provides a great blend of protein and carbs before the ride or run. I usually have 2 bars. The training ride this afternoon was a 40 mile ride with 4- 10 minute threshold paces within the ride. I am really liking my new carbon aero bars. Provides a great position in a variety of riding situations and really takes pressure off my back. what a fantastic acquisition! After the ride I had a Hammer Recoverite drink and will then have dinner (Yet to be determined) and the before bed the Casein shake with a banana.

Felt good about training today. Especially the ride this evening. Weather was again a threat in the forecast as was this morning's forecast for the swim. We really have had enough rain for a while! Enough!

Friday the wetsuit will provide in water challenges as well as challenges on dry land of getting it on and off. I have had some great suggestions of using Body Glide as well as plastic baggies to help get it on and off. I may charge admission Friday just to watch the rookie struggle to get the suit on for the first time.

Tomorrow is a short run and a shorter ride. Will give you the full report tomorrow evening.

Forward we go! May your roads, trails, and pools be happy and safe and may they bring you peace of mnd!

Kansas Ironman 70.3 Update 1

2010-05-25T10:06:00.006-06:00

Thought I would do a daily update as the Kansas Ironman approaches in less than two weeks (June 6th). These updates will include training for the day, nutrition, as well as thoughts and reflections. Some days the post will be short and I am sure some days it will be long. This will be my first Ironman (Swim 1.2 Miles/Cycle 56 miles/Run 13.1 Miles) so I know there will be lots to share.

I have run several marathons and ultras but decided that there was a need for a new adventure. So far, that has that has not been a disappointment. Each day brings new information for the mind and body to take in. Just like marathon and ultra training, there are good days and days that are a challenge. I have always felt that coaches and consultants should not coach themselves. So it is in that light that I have put my training in the hands of a fantastic coach. He has years of experience in cycling, running, swimming, and nutrition. It makes me appreciate all the more the training plans and information that I give to my own clients.

The biggest jolt in the training has been the early morning swims. Generally all of my running training before has been in the evenings then mornings on the weekends. Not so anymore. It's wake-up at 4:00AM and swim for it!

Here is a brief sampling of a schedule for the week:

Monday: 5:00AM Swim/Afternoon Spin of 20-25 miles

Tuesday: Afternoon Running Speedwork/Followed with a 20 mile Spin

Wednesday: 5:00AM Swim/Afternoon Spin 2.5 hours

Thursday: Same as Tuesday

Friday: 5:00AM Swim/Afternoon Run of 4-6 miles/Afternoon Spin of 20-25 miles

Saturday:5:00AM Swim/Morning Run of 10-12/Morning Spin of 25 miles

Sunday:Morning Spin of 2.5-3.5 hours

Nutrition has been key. With the additional training I have had to add calories to fuel this engine. A good breakfast followed by a mid-morning snack (Brown Rice Protein and a banana), then lunch and a mid-afternoon snack before afternon training, following the training I have a huge glass of Soy Milk and then dinner about an hour after. Evening snack consists of a large Casein Portein shake. Hyration has increased big time even though at first I swallowed enough pool water to keep me going for several days. Electrolytes have also been very important as there have been some mornings at swim training that I have had to deal with some light cramping in the legs. That seems to be better now.

Mentally, just getting the confidence that I can put all three of these together in one day has been the ultimate goal. Telling the brain that yes we are going to run after a 60 mile ride is difficult until it realizes that in fact we are going to do this. Also, I will be swimming in the lake soon to get the feel of the "out of pool" body experience. Today, I'm a little tense.

Today's schedule calls for a 5 mile run followed by a 20 mile ride directly after. Weather today is a threat, as thunderstorms are forecast to move in about the time I start. Hope they hold off!

Tomorrow will be a recap of today's training and a look ahead at upcoming training.

Forward we go! May your roads, trails, and pools be happy and safe and may they bring you peace of mind!

Big Sur Marathon Race Report/Boston 2 Big Sur Challenge

2010-04-27T10:08:00.003-06:00

Boston 2 Big Sur Challenge: 2 Marathons, 2 Coasts, 6 Days

Upon arrival in San Jose, Ca., I knew it was going to be a great trip. The weather was beautiful and the drive up to Monterey was incredible. Still a little sore from the Boston Marathon a few days earlier, I did some light runninig and swimming training before the race. It was good to get things loose and get the blood flowing for what was to be an exciting and scenc coourse.

We stayed at the Marriott Hotel which was the host hotel. That was ver nice since it was right across the street from the Expo and one of the stops or the bus shuttle to the start. The hotel was runner ready and provided many services that were geared to the runners. Most of all they understood requests and inquiries about where the best pre-race food was located. There were many, many outstanding restaurants in the area.

The Expo was fantastic! Not huge but just the right amount of vendors. As part of the Boston 2 Big Sur Challenge, I was treated to a special booth to pick up race bib number and final instructions. All aspects of the arrangements were made very easy by the event staff and the many volunteers.

The day before the race was spent resting and keeping down as much as possible. I did go over to teh Expo and hear Dean Karnases speak which was a real treat. Pre-race dinner the night before consisted of Salmon, cauliflower masched potatoes and the tradidtional servings of bread. Lots of water of course as well as Hammer Heed during the day. I had been hydrating all week with Hammer Heed and water and also drinking Hammer Protein shakes of Soy and whey. I did a good job of hydrating. Also, took several long walks along the beach and also most of the runs were along the beach too. Wanted to keep the legs moving and ready to go.

Race day dawned with a wake-up call at 3:00AM. Whew! The earliest yet for me. I ate a banana, got ready with extra layers of clothing, got my drop bag,a dn supplements and headed down to the buses for the trip up to the start. What a fantastic send off from Berta, daughter Kelsey (Celebrating her birthday with this trip), and her boyfriend Ryan. Can you imagine them getting up at that hour to see me off? It was great. Also had great calls from Andy and Katiy that brought much encouragement! Oh, and by the way, at Big Sur you ride to the start in motor coaches. At least most of the runners did. I was in bus paradise. I love motor coaches!

We arrived at the start where the temperature was around 40+ degrees. The whole start area was organized very well with food and drink available to runners. Plenty of pota-potties. There were many necessary and informative annuncements made as well as music. There was a short delay to get all of the buses unloaded but it was minor.

The start was down a long road of redwood trees. Wow! So......After the first mile, I turned my watch off and said this one is just or fun and to enjoy the sights and sounds of the California coast! This was funtime, not a timed race for me. I haven't done that before. It was wonderful! Just enjoyed the scenery and ran at an even pace so that I could take it all in. I had run agressively at Boston and just wated to take it easy.

Here is a course video so you can see what I mean. It is about 20 minutes long but well worth it.

Crossed the finish line at 4:50. Not a problem when you are having fun and enjoying the race. I talked to so many wonderful people. Some first time marathoners, some that had done it many years. also, stopped and took pictures for a cople of people. This would be a tough first marathon though. Hammer Supplements, GU Chomps and my Brooks Infiniti's performed great. Feet and body felt good.

Post race food at the race sight was great except that I drank pineapple juice which I will never do again. Didn't settle at all on the stomach. I never do that. don't know what got into me. There was a special VIP tent for the Boston 2 Big Sur Challenge runners which was great and the is where I got my Incredible jacket. Also, got two great ceramic medallions. One for the marathoon itself and one or the Boston 2 Big Sur Challenge.

At the post race party at the Marriott which was really first class, I got to meet and talk to Dean Karnazes. That was way cool!

Wow, what a great time! Now training concentrates on my first Ironman on June 6th. The Kansas Ironman 70.3.

Forward we go! May your roads, trails, and pools be happy and safe and may they bring you peace of mind!

Big Sur Update 3

2010-04-24T20:33:00.002-06:00

Quick update tonight as I head to bed early for the 3:00AM wake-up and to catch the bus at 4:15AM. spent the day resting, eating, and hydrating. Did some race strategy work and listened to Dean Karnazes at a runner's forum. He did a great job with his talk and gave some sound advice. Before he spoke there was a panel of running experts that also were excellent. It's always great to here about how they prepare and what they go through for their races too.

Dinner tonight was salmon, cauliflower mashed potatoes, bread and some great water! Had a good awalk to and from the restaurant so was able to get the legs in motion. Did a short run of 30 minutes this morning and nothing else today.

I'm all packed up and clothes laid out as well as the drop bag and supplements. Will probably run with a pace group tomorrow gain some knowledge from them too. Take care and have a great Sunday run,bike , or swim!

Forward we go! May your roads, trails, and pools be happy and safe and may they bring you peace of mind!

Big Sur Marathon Update 2

2010-04-23T23:22:00.002-06:00

Time at the Expo was well spent today as there were several people to talk to about the course and their experiences with the race. It was helpful to hear the different versions. I have looked at the course map several times and will watch the video tomorrow that shows the actual layout.

Most of the first 10 miles are downhill with the major hill starting at mile 10 and going up for the next two miles. Then it's down until about mile 15 then there are some rolling hills to the finish. Many people said it's not the "up" that gets you but the "down" part that burns the quads. It will be extremely important to get a smart start to the race and have good energy for the hill and then be able to sustain that energy throughout the second half of the race. Especially after Boston.

I have decided to run with one of the Clif Bar Pace Teams just to keep my pace solid and also to gain more knowledge of the course as we go. That will be a big help for my race startegies. I have not decided the exact pace I am going to run. That may be a race morning decision.

This evening was spent taking in the sights of Cannert Row which is close to whre we are staying. Ate dinner at a great restaurant named the Fish Hopper. I think we were there about 2 hours. The food was amazing and the service was especially attentive. Evening by the ocean is a great treat when you are from Kansas. I know, waves are waves, but when you compare there to waves from a Kansas lake, come on...not goona even go there. As the tide rolled in, it was beautiful to hear the waves crashing up on the shore.

Felt better today on my run. My left knee is a bit sore but the quads and hamstrings are improving. Will cut back some tomorrow and do a 3 mile run and some pool training. Also, most of the day will be spent holtelbound and resting. I will go back to the Expo at 1:00PM to meet and hear Dean Karnazes speak. He will be running the maraton and I am a huge fan of his accomplishments! Then back to the hotel for naps and hydrating and food. Bedtime tomorrow night will be around 8:30 since race day morning will start with a 3:30AM wake-up and then catch the runner bus to the start at 4:30 for the 6:45AM start. Forecast is for dold temps in the 40's at the start warming into the 60's during the later part of the day. Wind will be in our faces most of the time. Have picked out race clothes and will probably change my mind a few more times as I find out more about the weather. I will have alternatives in my drop bag to take care of the unknowns I hope. Eating so early will pose somewhat of a challeng. My usual race scheduke will just have to take an earlier version.

It's late and I need to get the body in bed to rest. Will post early tomorrow evening and then hit the bed early.

Forward we go! May your roads, trails, and pools be happy and safe and bring you peace of mind!

Big Sur Update 1

2010-04-22T23:20:00.002-06:00

After getting up at 4:00AM to start the day of travel to Monterey,CA, I am so happy to be here and getting ready for the second part of the Boston 2 Big Sur Challenge. Marathon #2 here we go. It was a day of sitting in airports and on planes. Thank you Southwest Airlines for your continued outstanding service and early arrivals. We flew into San Jose, Ca midmorning and did a drive up to Monterey (Staying at the Marriott) which took a little over an hour. Great views and a great opportunity to just sit back and see beautiful areas. I have always felt that airports and rental car agencies sometimes just don't get it. They just can't put all of the pieces together. Today however, it was different. Alamo did a great job, upgrading us to a larger vehicle, yeah I know it was Earth Day, and we fit all of our stuff into something called a GMC Arcadia. Two bags of clothes, one bag food and supplements, and one bag running gear. Yes, I checked my running gear again.

After a late afternoon lunch which was the size of a decent dinner, we took a walk along the Fisherman's Wharf and really enjoyed the sights. Saw a bunch (scientific term when your from Kansas) of sea lions. The Wharf had lots of great restaurants. Through the recommendation of the hotel we ate at Old Fisherman's Grotto. It was outstanding! After the meal and a few more sea lion watching encounters, I headed out for a short 3 mile run along the coast where I saw even more sea lions and also some more great places to go back to to see more of. That's one thing about a runner or cyclist in a new town, you become the scout for all of the best places to go. After the short run, I did a 20 min swin again just to loosen up things. Nice heated pool. Then it was out to a late dinner at the Crown and anchor British Pub. No beer. Just a great turkey sandwich.

Tomorrow will include a short run and a short swim. Also, I will go to the Expo which is always great fun to pick up bib numbers and bus ticket. If you have tim, go to the Big sur website and check out the virtual tour of the route and you will see whaat I am facing Sunday.(http://www.bsim.org/site3.aspx). I will be spending quite a bit of time tomorrow and Saturday studying the route.

I feel pretty good. Eating more than usual to replenish body needs faster than usual for recovery and build-up for a race so close. Legs are still sore (Quads and Hamstrings) but getting better each day. They will be called on to do quite a bit on Sunday.

Well, it's poff to bed. It will feel good tonight. Been up for a bit. Will sleep in a little and then get on with Friday. Looking forward to the challenges of this quick a turn around.

Forward we go! May your roads, trails, and pools be happy and safe and may they bring you peace of mind!

Boston Race Report

2010-04-20T21:15:00.002-06:00

The morning started out with a wake-up call at 5:0AM after a 2:30AM fire alarm in the hotel. Thankfully we didn’t have to evacuate. Anyway, it was back to sleep for a brief time and up for a banana and the start of Hammer Heed. Sunglasses broke and had to tape them. THen at the start of the race had to use Duct Tape. Left the hotel at 6:00AM for a quick walk over to meet the buses at Boston Commons. That’s where Berta and I said our race farewells and pre-race prayer. The bus line was very efficient and the lines moved quickly. I was happy to get on the bus and start the adventure for the Boston Marathon.

Upon arriving in Hopkinton, I went directly to the athletes’ village. There I found a space to wait for the next 2 ½ hours until the start of the race at 10:00AM. I brought a plastic mat to sit on, my pre-race meal of peanut butter and whole wheat crackers, Hammer Heed, a poncho, Hammer Bar, a towel, disposable warm-up suit, gloves, supplements and an extra shirt and cap. All needed for the long wait before the race. As race time neared, I made sure I took care of all of the restroom needs, took supplements 90 minutes before the race and got my things packed up for the drop bag to be dropped off at the bus on the way to the corals. All was accomplished without too much trouble. I rested well at the village and food settled well. Weather was cold and windy, but partly cloudy which was a blessing over my run in 2007.

It was time to walk down to the corrals which were about 7/10 of a mile away they said. I was in the first wave. It was great to visit with people once we got into the corral and then anticipate the race. The walk down to your corral is an emotional one because you think about just how you got to this race, the people that supported you and understood your wacky training and eating routines. My goal this year was to start out more conservatively and not force the start. That worked well and I really held on because most of the first 9 miles are downhill. Speed and excitement usually make you start out much faster than you want and then you have little left at the beginning of the Newton Hills.

As I said yesterday, the crowd support was amazing and welcomed. I went along at a reasonable pace and felt great. Refueling at miles 4,10,14,18,22, and 24. I took powered Hammer Heed and Perpetuem which I had in small tubes on my belt. I also took GU Chomps. All nutrition worked well, thank you again Hammer Nutrition products! They are amazing! Supplements taken during the race included: Hammer Endurolytes and Endurance Amino Caps. Two of each on the hour.

The goal of the race time wise for me was around 4:10. Especially since I have Big Sur this week on Sunday. However, my ½ marathon split was 1:53:39. That fired some unknown spark in my head and I thought about, briefly, a sub 4 hour Boston.

The rest of the splits were:
5K 26:26
10K 54:18
15K 1:20:37
20K 1:43:49
Half 1:53:49
25K 2:15:45
30K 2:44:23
35K 3:14:16
40K 3:42:29
Finish 3:53:13

Pace was 8:54

After the race I went through the medal area, food area, and met Berta at the Family reunite area which was great! She had a hug and a rose, also my post-race supplements and Hammer Recoverite. We then walked back to the hotel and had a great time discussing the race and enjoying the Boston Commons Park area and all of it’s beauty. The evening included a quick swim to relax the body and a great dinner.

Boston was a great experience and I look forward to Big Sur on Sunday. We leave Thursday morning for that race.

Forward we go! May your roads, trail, and pools be happy and safe and bring you peace of mind!

Boston Update 8 Crowd and Volunteer Support

2010-04-19T19:28:00.005-06:00

Just have to do a quick message before the race report in a few days. Tomorrow is a travel day with a short spin tomorrow evening. Eating will be a priority tomorrow. Also re-hydrating as I get ready for Big Sur Marathon on Sunday. So we'll switch for a bit back and forth from Boston Report to Big Sur.

Today's race was amazing from many points. I was very happy with my sub 4 hour mile. But something that sticks out even more was the crowd, volunteers, and others. I am overwhelmed by the attention and recognition a Boston finisher gets. During the race, the noise from the crowds was as loud as I have ever heard it at a race. The Newton Hills were lined with people as was much of the entire route and it really helped. There were also the Boston College crowds and the Wellesley College "scream tunnel".

Walking back from the race, people stood and clapped as we walked by. It was incredible. Then at dinner, when we walked into the restaurant, everyone cheered. They welcomed each participant the same way. It is by far the most energetic city for a race that I have ever seen. It is a memory that will be cherished for many years.

OK. Off to bed and a big breakfast in the morning. Already planning Big Sur.

Forward we go! May your roads, trails and pools be happy and safe and may they bring you peace of mind!

Boston Update 7

2010-04-18T18:21:00.003-06:00

Race eve. Just finished a dinner of salmon and mashed potatoes. Tasted pretty good. Did a short 3 mile run this morning and felt good. Spent the rest of the day resting and getting race day things ready. Have been a little unsettled today getting all of the details down of meeting the buses at Boston Commons and then the ride up to Hopkinton. Bus leaves at 6:30AM so it will be a wake-up at 5:00AM. Dress and eat a little something.

We will walk to meet the bus then I will be in the start area for a few hours before wave 1 starts at 10:00AM. Taking things to sit on (ground will be wet from rains), eat, and drink. Also, taking extra clothes. Race temp at start is supposed to be around 42 with a finish temp in the 50's. Partly to mostly cloudy skies.

So here we go. It's that time. Boston Butterflies are swarming and the energy is at its max. Will try and get a good night's sleep. I'll write a race report tomorrow evening. Thanks for all of your support!

Forward we go! May your roads, trail, and pools be happy and safe and may they bring you peace of mind!

Boston Update 6

2010-04-17T21:06:00.002-06:00

The day started out with a little bit of a sleep in since after our room service dinner at 1:00AM wasn't finished until 2:00AM. Great meal though. Getting in at midnight had its advantages and disadvantages. Almost all were very positive. Rain and cold still haunt the running picture. Hoping the weather gets better! Brought everything I had in terms of clothes so I hope I am prepared for whatever the weather turns out to be.

Did a short 4 mile run this morning along the South Boston Waterfront and loved the route. Wished that I could have spent more time but followed training taper and pre-race plans not to run further. Took the subway train to the Expo. The Expo was packed but there were so many great vendors there it really didn't matter. Bought a lot of things this time. Oops! Got to visit with Steve DeKoker at the Brooks Running booth. Great to talk to Steve and see the Brooks products on display. Also, stopped by the Fellowship of Christian Athletes Team Endurance Booth and talked to them. I am a FCA Team Endurance runner. Purchased a new piece of equipment for my bike. It's called the Smash Bottle from Smash Sports. Great hands-free attachment for the bike. Look into the website. Very interesting approach! I stopped at the Team 413 Booth and visited with Chris about his program.The Boston Marathon Expo is one of the best Expos you'll find and there are so many outstanding volunteers everywhere to help.

Had a great time at the DailyMile party. It was great to see people that I get to talk with on the DailyMile site and put names with faces. It was a great group and there were some great give aways.

Did a 45 min. evening swim. Light workout and then on to dinner. The Intercontinental Hotel Concierge recommended the Chart House Restaurant. Located on the Boston Inner Harbor. It was amazing. The food and service were superior! And we had VIP treatmenat for the evening. Wonderful! Almost felt like an Elite runner for a while. Great way to end the day. The staff at each place exceed expectations time and again.

So tomorrow it's a light 30-40 minute run and then rest for the rest of the day until the FCA Team Endurance meeting later in the afternoon. Then dinner at the hotel since they are providing a special runners meal Sunday night. It will be gear prep day. Also, nice big naps!

Boston Buterflies are flying high tonight! Whew!

Forward we go! May your roads andtrails and pools be happy and safe and may the give you peace of mind!

Boston Update 5

2010-04-15T20:16:00.005-06:00

Support from family and friends is so important that I wanted to share video with you all tonight talking about the things that my family is sending with me to Boston. Enjoy!

Forward we go! May your roads, trails, and pools be happy and safe and bring you peace of mind!

Boston Update 4

2010-04-14T19:04:00.002-06:00

Wednesday evening brings more packing. Tonight the packing will make it into the final stages. I have decided to brave the Baggage Check-In issues and go ahead and check my running gear. This is a first except one time in Chicago where my carry-on was rejected by security because it was too long. Humm on the flight to this city on the same airline it was ok. Well no questions asked. Bags do grow I guess. The bag was checked after a minor panic attack. So here we go. A new adventure. Intentional here are my running clothes, please don't lose them because I am running Boston. We'll see.

Today's training went well. Talked to a couple of people that had recently run Boston and got some good advice from them about "the hills". I need to stop worrying about that area of the race. Start out at an even pace and have good energy ready for that part.Pacing will be key. I started out way too fast on '07 so I want to be smarter this time. when the first few miles are all downhill, you kind of lose focus and say, "wow, look at me go", then wonder what happened later on. Of course there will be those that it doesn't bother at all. They start and end fast.

Both pairs of my Brooks Infiniti's feel about equal so I will need to decide in the next few days which one will be the race pair. Great shoe and one I would highly recommend. A few more runs will decide that. Also wearing the SmartWool socks. Fantastic socks and ones I wouldn't ever run without! They are the best by far of anything that I have ever worn.

Training for tomorrow will be: an easy 15 min warm-up run followed by 8x (1 mn at 3 mile pace and 1 min easy jog), then an easy 5 min run, then 4x 1 mile @ 10-15 seconds faster than marathon pace with 3 min jog in between. After the running I'll do a 15 mile easy spin. Looking forward to tomorrow! Training food and snacks remain the same for Thursday. Hydration kicked up a notch.

On another subject. My Pull Float and Kickboard arrived today for swim training. Yea! Not quite like the excitement when new shoes arrive, but close!

Forward we go! May your roads, trails, and pools be happy and safe and may they bring you peace of mind!

Boston Update 3

2010-04-13T19:10:00.002-06:00

Hope you had a great day. Well, first of all, a correction is in order. For lunch yesterday I told you that I had flatbread. Well, they are called "Flatouts". I was close. Since tomorrow (Wed) is a swim day, breakfast will switch to natural peanut butter and whole wheat crackers. The rest of the menu for the day will be exactly the same.

Which brings us to, "What to eat on a travel day?". I don't eat airport food under any circumstance heading into or out of a race. Never have, hope I never have to. Always take food along. Friday's travel day will be a challenge since we leave our destination at 3:30PM and arrive in Boston at 10:20PM. Will need to figure out the food plan on this one. I will fill you in when I come up with it. Yes I know there are great restaurants in airports now. And yes I know they are probably ok. But I had the unfortunate experience one time of watching a sub sandwich move and trade places with a turkey sandwich in a glass case in an airport many years ago. Not a good sight. Have not eaten at an airport since. Bottle water, yes. Food no.

Training for tomorrow consists of morning swim and an afternoon run of 30 minutes with 4-6 accelerations. After the run, a 25 mile spin. Hydration and food become more and more important each day. So my routine just gets even more strict.

Tonight the suitcases are out and the packing begins. We are flying on Southwest so at least there will be no charges. I still always have the debate on whether to check my running clothes and shoes or carry them on. As a rule I never check my running gear. I will need to decide that tonight as well. I know many of you never worry and always have good luck but with plane changes and all, I just don't know. I like to have things with me. My wife thought we got rid of the diaper bag during travel many years ago, but since I started running, it lives again!

Just to let you know some statistics on my running. This will be my 25th marathon and I have also run 5 ultras from 30 miles to 50. I ran my first marathon in Chicago in 2002 in the time of 5:43. My fastest qualifying time for Boston was a 3:26 at the Eugene Marathon in May of 2009. There were many other times sprinkled in between those numbers but actually each time I find a new respect for any distance and any time run.

Time to go pack and focus more on Boston and to feel the emotion of race day and the bus ride to the runners village and the emotional walk to the start. And to think about the finish and respect the many thousands of famous and not so famous men and women that have crosed that finish line. Hey, I read today that Wednesday is "Paint the Starting Line Day" in Hopkinton. What did the starting line look like at the first Boston Marathon? I wonder.

Talk to you tomorrow night!

May your roads, trails and pools be happy and safe and may they give you peace of mind!

Boston Update 2

2010-04-12T18:54:00.003-06:00

It's Monday evening and training today consisted of an early swim that was one of the hardest I have ever done. Whew! But quite an accomplishment to get through it. Also, this evening I did a 20 mile spin on the trainer. Feel pretty good and felt today's training goals were met. Hip feels better.

An interesting thing happened during the swim this morning. One of the drills that we did called for us to swim a series of 25's, I think around 25 of them, using fins. I was really moving as we had four people in our lane spaced out by about 5 seconds. Towards the end of one of the 25's I literally swam right over the top of one of the people in my lane. Oops! Not a good thing to do in the pool kingdom. I was not a real popular person after that. So apologies were made and we continued on. I think I have more to learn about Ironman training than just swimming.

Today prior to the swim I had 1/2 of a banana and some natural peanut butter on whole wheat crackers plus my Hammer Nutrition supplements. During the swim I had Hammer Heed mixed with water. I also run and cycle with Heed too. After the training swim I had a bottle of Hammer Whey Protein and the rest of the peanut butter crackers. Morning snack consisted of a banana and a bottle of Hammer Soy Protein mixed with Tart Chery juice and water. For lunch today I had a flatbread sandwich with hard boiled eggs and pickle relish with two oranges. Afternoon snack was a protein bar that I make. After my spin tonight I had Hammer Recoverite and then about 45min later I had another shake that was made from Gold Standard Natural Casein mixed with water and a banana. This evenings snack will be pumpkin seeds, almonds, and an apple. That's the foods for today plus the Hammer supplements that I take.

Today's Boston packing prep was getting the travel packs of all of the powdered products organized. All of the ones I mentioned above come in single serving packets that travel much better. I also take mixing bottles and we always request a refrigerator for the hotel room. I have estimated all of what I need for the days we are in Boston plus race day needs. During the race I wear a belt that I can carry little plastic bottles filled with Heed and Perpetuem plus a pouch for my GU Chomps and in race supplements. One of the suitcases we take is all food and supplements. Go figure.

This was a little better day for the Boston Butterflies. I seemed to be more confident since I worked on race strategies and looked at the course elevations last night. I am looking at this point at trying for a 4:10 to 4 :20 race. I also want to enjoy the race too. Tonight I will work on things I need to get at the Expo and questions I need to ask when I am there.

Tomorrow will start out with a breakfast of 7 egg whites with a veggie mix, folowed by the same foods as today. I only vary my breakfasts at this point. All else is the same including quantities. The afternoon training run will consist of an easy 15 minute warm-up, followed by 8 half mile segments with a 3-4 minute jog in between. The odd number 1/2's will be done at my 3 mile Time Trial pace and the even number 1/2's will be done at the 3 mile Time Trial pace + 30 seconds. After the run I'll do a 15 mile spin and then repeat the evening nutrition.

So that's it for today. I'll leave you with this question. Do runners really carbo load by eating rolls off of the room service trays left in the halls at hotels? Hummmm.

Forward we go! May your roads, trails, and pools be happy and safe and bring you peace of mind.

Boston Update 1

2010-04-11T19:27:00.002-06:00

Over the next two weeks my plan is to write each night about what I have done that day in preparation for the Boston Marathon which is April 19th and the Big Sur Marathon which is April 25th. It's called the Boston to Big Sur Challenge and yes it looked appealing to me to do. I believe they had around 500 slots to give out at Big Sur to those that were doing both. So from Massachuesetts to California here we go! I will try and convey to you what it is like to go through all of this while also training for an Ironman in June too.

So when I first ran Boston in 2007 there was a terrible storm the night before and also the day of. Thought ok, I've done Boston, now on to other things. I really did not dream I would be able to qualify and come back again. I was surprised during the past few months to have 3 qualifying time races and be able to come back to Boston in 2010. I have been blessed to be able to do these things.

In my household, it's Boston week. That means time to get things moving and started for the trip. Last night my wife and I spent much of the evening with my marathon notebook which basically organizes me from now until we land back home for this portion of the journey. She and the notebook honestly take over from now on. It has times of where and when to do things from boarding planes to what and when I eat and train to hotel and restaurant information. There is also the all important checklist of things to take from clothes to food. We also started early discussions for the Big Sur too. We only have one day turn around before we have to leave for California. So that was last night.

Today I spent 25 miles on the bike trainer doing intervals and some easy spinning. Followed that up with a good two hour nap and in betwen lots of hydration and protein. Evening church and unfortunately out to dinner where the meal didn't settle at all. Bad mistake on my part. And it was my idea where to go. Stomach doesn't feel good at all right now. Will go over course map before bed and also add to stack of things that I am taking which right now commands the dining room table.

How do feel right now? Well other than the dinner part, I am very excited and ready to run. Butterflies come and go but mostly stay. Trying to keep food and hydration a priority. Concerned about the the four hills around Newton and that includes Heartbreak Hill. Didn't run them very well in '07 and have a score to settle with them. Maybe right now they are taking up too much of my mental energy. Have been having allergy trouble since every tree in Kansas seems to be blooming right now and the wind has been terrible. Also have a tight spot above my right hip area in the hip flexor zone that I am a little worried about. Hopefully that will loosen up a bit this week. Other than all of that, I feel pretty good.

Tomorrow's training includes an early morning swim and a 20 mile spin in the evening. Oh yeah, and work. That's right, focus! Early to bed after I fix tomorrow's food and supplements.

Talk to you tomorrow night!
Forward we go! May your roads, trails, and pools be happy and safe and bring you peace of mind!

Running, Hiking, Swimming in the Mountains

2010-03-22T19:02:00.003-06:00

From the minute my plane touched down in Denver, the excitement of seeing Andy, Katiy and Ogden was almost more than I could stand. Yes, I had booked a flight on Southwest that got me early boarding status and a seat in row 4. It just seemed right. Yet the beginning of my spring break in Denver was just the start of an incredible week of fun. Driving up to Louisville, Co was amazing even though it was night, I still knew the mountains were there waiting for me to see.

The first morning, I just went outside and there they were. Mountains. For this flatlander from Kansas, I am always in awe.

You've got to understand that with this guy here, there is a certain respect, honor, wonder, amazement, and yearning to be in the mountains and come alive with spirit and energy. The days and nights would bring time with my son Andy, Katiy, Berta, Kelsey and Ryan, wonderful talks, great restaurants, runs, swims in the local rec center (yes, Ironman/Boston/Big Sur training must go on.), playing with Ogden, laughs, a bus ride into Boulder for a shopping trip that I am still excited about, a half-marathon race with Andy, Katiy, and niece Angela (which by the way I ran after being at altitude for a day and a half),race support from my wife's sister Micki, and niece Alison, more runs and swims with Angela, an anniversary French Toast breakfast made by Chef Katiy that was amazing, visits to the dog parks, hikes that were beautiful that I later found out son Andy had run up this mountain 3 times and back during a lunch break for a training run...Whoa!, late night and early morning walks with the Og dog, peanut butter toast, the smell of pine trees, mountain turf to hike on, views that captivated everyone, tours of new offices for Andy and Katiy, and some good ol' relaxation.

Yes, it was quite a trip. Had I run a race before and not worried about the time? No. Did I love it when Katiy PR'd her race? Yep! Did I enjoy running and having the mountains to look up to along the way? You bet! Still shaking my head about Andy's mountain running abilities.Getting to see the wedding location for Andy and Katiy was very emotional and beautiful. Spending our anniversary in the mountains with a great dinner celebration, cool!

Respecting the weather was another factor on the drive home where we spent the night in a Red Cross shelter in Hays, KS. due to terrible roads and blowing snow (12:30 AM). Looking back though, it was just part of the beauty of the trip. The mountains aren't going to let you get away from them without making some kind of statement. The storm that blew over them reminded us that they are powerful yet breathtaking. Statement made.

Thank you Andy and Katiy for everything. Your love and warmth was very special! Can't wait to get out and see you again. Ogden, you watched over all of us with care and understanding.

Forward we go! May your roads, trails, and pools be happy and safe and bring you peace of mind!

Ironman Training

2010-02-25T11:56:00.002-06:00

So the week started out with a new challenge. After careful consideration and just plain "I think I want to do that.", I have decided to do the Ironman Kansas 70.3 on June 6th. This is a new chapter in my book. I have, as you all well know, done many different distances of races, started cycling last summer, and increased my coaching and consulting.

Along the way came this idea that I wanted to reach out for a new challenge. That will be training and particpating in the Ironman Kansas. Swim training started yesterday and it was eventful. I guess I knew the pool wouldn't be heated but I had no idea that water could be so cold at 5:30AM. However, after a warm-up for a few minutes, I settled down and appreciated that fact that things (me) were warming up. Of course I have all of the gear after a shopping trip on Monday. Goggles, fins, and hand paddles. It is all about the gear you know. It's a great group of very dedicated individuals that gather on Monday, Wednesday, and Friday's (Saturday's are an option too.) and training with two fantastic coaches. Lanes are divided up by speed and of course I was in the slowest for the first time. So, I am thinking I may be there for a while too. Lots of help and welcomed advice from everyone. They thought it was really something to see me off the streets and into the water.

Just like at some races, I started out too fast with my laps. Don't know why but did. ESPN wasn't there and at that time in the morning nobody really cares. Don't know who I was trying to impress or why. After a few laps I was sucking air and water, sometimes both at the same time. So I slowed down at the urging of the coaches and just relaxed and followed the training plan for the morning. Things went much better after that. It's pretty cool to watch so many swimmers that can accomplish so many different times and distances through hard training. As the hour training session came to a close, I was really ramped up. Wanted to go run or ride. Instead, I climbed out of the pool, starving, and headed back home to get ready for the day. That evening I did an hour spin and some cardio, strength, and ab work. It was a good day!

Things I learned:
Eat before I swim. Why would it be different than a run or ride?
Stretch before and after training. Again, see above.
Have bottle of water/electrolyte drink poolside. Again, see above.
Get some recovery drink in you ASAP which I did. Again, see above.
Never go outside in the 5 degree weather with wet clothes. (I didn't do this but some did.)
Be humble.Everyone has a day 1.

So tomorow (Friday) I go back for another training session with a little more kowledge and excitement as I prepare for future races: 1/2 Marathon in Boulder in March, Boston and Big Sur Marathons in April, and the Ironman Kansas in June. Run, Ride, and Swim.

Forward we go! May your roads, trails, and pools be happy and safe!

Chevron Houston Marathon 2010

2010-01-19T21:52:00.000-06:00

Race Review: The Chevron Houston Marathon on January 17th was run in outstanding weather.Race start was around 42 degrees and finish temps were in the 50's. Great weather as far as I am concerned since I left temps in the teens. From the minute you get to Houston in is clear that race organizers are very glad to have yo as a part of the race. There is a marathon, half-marathon, and 5K. The host hotel was the Hilton Americas and we really enjoyed our stay there. The Expo was held at the George R. Brown Convention Center right next to the hotel. Packet Pick-Up was fast and well organized.Runners are greeted with a 7:00AM start. The half-marathon starts at the same time and joins the marathon course at mile 2. Runners are organized into waves with a 10 minute space between starts. Wheelchair start is a 6:45.The course is flat and fast with a few beginning, middle, and end hills. None of the large variety but enough to get your attention. The course is a loop course beginning and ending downtown Houston. Although the race is all run on roads, the course is well taken care of and good. The staff and volunteers at the aid stations and expo were amazing and very well prepared to help the runners as well as inform spectators of prime vantage points. The finish area was very well run. Attention was paid to all runners in need and also congratulations were widespread by everyone in the area. Food after the race is a real treat if that's what you need. It was a runner's buffet. Personally, right after a marathon, eating is not my first thought. More hydration and recovery drink. The medals were a great design and also the glass mug that you receive. Everyone that finished got a finishers shirt to go with the participant shirt that runners got at packet pick-up. Finishers shirts were a good tech material. For the race I used Hammer Heed and Hammer Perpetuem mixed in a hand held bottle as well as GU Chomps. Water was also part of my plan. Other Hammer supplements taken every hour were 2 Endurance Amino caps and 2 Endurolyte caps. That also includes the pre-race Hammer supplements: Race Caps Supreme, Mito Caps, Endurance Amino Caps, and the Endurolyte Caps. For my pre-race meal I had a peanut butter sandwich and a banana. Finish time was 3:48:11 with a pace of 8:42 per mile. Felt great after the race and as always had the Hammer Recoverite drink soon after as well as post-race supplements. This is a great race and it sold out at all distances within hours this year. Registration opens for 2011 on July 27th.

Running, Cycling, and Omelets

2009-12-26T22:04:00.004-06:00

It's been way too long since my last blog post. Sorry about that. Just had blogblock for a while. Been getting parts of 2010 race schedule worked out and some tough decisions about what I am going to be doing. Also, changing some training plans to reflect the 2010 schedule. So far this is what I have. It's not 100% in stone but close to it. One major decision is whether or not to do an Ultra before the Boston Marathon the week after. Hummm. What to do?

January: Chevron Houston Marathon
February: Austin Marathon
April: Brew to Brew Ultra (44 miles) April 11th
Boston Marathon April 19th
Big Sur International Marathon April 25th
(This is part of the Boston to Big Sur Clallenge)
June:Ironman 70.3 Kansas June 6th (This would be my first Ironman)
July: RAGBRAI Bike Tour across Iowa
August: Lean Horse Trail 100 miles

That's what I have for now. Lots of training ahead in the new few months and a change in routine to do the Ultra and the Ironman.Will keep you posted on what is going on. I will really try to post more often now.

Just for fun...Had this for Christmas moring brunch with the family. We had a great time making it. Give it a try. It's an adventure.

Ziploc Omelet

Have guests write their name on a quart-size Ziploc freezer bag with permanent marker.

Crack two large eggs(large or extra-large) into the bag (not more than 2) shake to combine them.

Put out a variety of ingredients such as :cheeses, ham (whatever you want here, we used turkey sausage)onion, peppers,tomato,salsa, etc.

Each guest adds prepared ingredients of choice to their bag and shake. Make sure to get the air out of the bag and zip it up.

Place the bags into rolling boiling water for 13 minutes. you can usually cook 6-8 omelets in a large pot. For more, amke another pot of boiling water.

Open the bags and the omelet will roll out nicely. Be prepared for everyone to be amazed.

So there you have it. Give it a try and let me know how you like it.

Forward we go! May your roads and trails be happy and safe!

50 Miles!

2009-09-13T20:00:00.002-06:00

One of my goals this summer was to run 50 miles in a race. I accomplished that goal last Friday September 11th at the Patriots' Run. The Patriots' Run is an event to commemorate the events of September 11, 2001. The run is held not only to honor those that died, but also the soldiers, police, fire fighters, and medical personnel that were involved in that tragic event that day but also continue to serve our country each day. The run is a 9 hour 11 minute run that begins at noon and goes until 9:11PM in the evening. It is a great opportunity to run whatever distance that you choose and run for however long you want to run. It is a certified marathon course but several people ran many different distances. Now the fun part. It was run on a .73 mile loop course. It can also be an ultra-marathon which I chose to do.

What a day it was. After a very aggressive training schedule, I felt that I was ready for the challenge of a 50 miler. My training combined running and cycling that on several weeks totaled close to or over 200 total miles. Nutrition was a very big factor in the success of this adventure. Weeks of pre-race preparation were very important. I worked hard to develop menus and daily training plans that would get me to my goal of 50 miles. Energy levels were very important and also the recovery portion after each training session. Looking back, I am very satisfied with how I arranged my training. Especially helpful was the cycling that I did that on some days that totaled 30-50 miles. My legs were just stronger for this race. I did my riding on Monday and Friday with shorter runs on Tuesday, Thursday; Wednesday was a combination of both running and riding (6 run, 30 ride), and on Saturday and Sunday I did my long runs with the peak training runs consisting of back to back 26 milers. Once again my Hammer Nutrition products were amazing. This time during this training I added GU Chomps. They are fantastic! Great fuel that settles well in your stomach.

The night before the race I had salmon, two small baked potatos, and some cornbread. Bedtime snack was a protein shake. Pre-race meal was oatmeal with soy milk and Hammer Soy Protein. I also drank Hammer Heed before the race. Temperatures were to be in the high 80's with the heat index up there too. We had some good cloud cover during parts of the day that really helped. During the race I had Hammer Heed, Hammer Perpetuem, GU Chomps, peanut buter/banana/honey sandwiches, water, tonic water, and one time had a frozen push-up pop that tasted like gold! I kept my hydration levels high due to the heat and had good energy throughout the 9 hours of running. I took 1-2 minute walk breaks as I refueled almost every two to three laps. An interesting thig happened at this distance though. The longer I ran the less hungry I became. I would try and change that next time (Yes, there will be a next time!) I would like to have eaten more. My stomach was a little hungry at times. After the race, I had a Hammer Recoverite Shake. Then about two hours later, a trip to Sonic for a hamburger and cherry limeade. Nice! Then I ate about every hour on the hour the rest of the night.

Race strateggy was to keep my head in the run, pace myself, stretch regularly, stay hydrated, keep legs fresh, and keep moving, but also let my thoughts go a little bit and try to relax. Being a loop course, it was easy to get to know other runners and run with different people every so often. I kept an even pace throughout much of the run, averaging 10.33 minutes per mile.

The highlight for me aside from accomplishing the goal of 50 miles was to be able to run with my son Andy who came out and paced me for the last 3 hours. What a blessing that was. He is a great marathoner, ultra-runner, and cyclist himself and to have him there was a big help!! I can still remember the moment I got to the top of an incline and saw him standing there waiting to run with me. Believe me after 6 hours of running, it was a total vision of relief for me. He did a masterful job of getting me in the right frame of mind to get the 50. His encouragement and our great talks those last 3 hours are a great memory to me. Thanks Andy!

The volunteers were amazing and very helpful. The run was well staffed and the food came in waves during the day. It was one of the best stocked runs I have done. I also want to give my wife a huge thank you! She had her station all set up right before the start/finish line where all of my food and drink was ready at the times we had planned. I had all of the stops planned as far as what I was going to eat and drink. She did a fantastic job of making sure I was doing what I had planned on doing as far as food and hydration were concerned. She also spent many of her weekends before the race following me around supporting my training runs each Saturday and Sunday. She is an absolute pro at this. She was there the whole nine hours with encouraging signs and help.

Gear for the run consisted my usual Brooks Running things. My Infiniti shoes did a fantastic job of supporting my feet and keeping me feeling light footed. Smart Wool socks again came through with a no blister day. That makes a huge difference.

I got to meet some great people and to name them all is a little hard since during the course of 50 miles, you sometimes just don't remember everything. But it was great to meet Dailymilers and Marathon Maniacs Rob and Chris. It was also good to meet Jonathan. And to you others whose names have escaped me, I apologize, it was great to meet you too.

Took Saturday and today off but will ride 30 miles Monday and get back into my regular training this week. Yes, I am a little sore in places but getting back out there as well as a massage this week will help. A total surprise was that I placed in this run. I left Friday night thinking I was in third place and tied with another individual and took home a great plaque. However today, when the official results came out I was in 2nd place for overall male in the ultra category based on laps and miles run.

Run Stats:
8:57:40 chip time
10:33 per mile pace
50.960 miles
70 laps

New goals are already set. More on those another day. Pictures to follow soon.

Forward we go! May your roads and trails be happy and safe!

Pictures from a Ride

2009-08-26T21:32:00.006-06:00

Thought I would post a few pictures of the area I ride to out and back. The countryside is beautiful and it makes the miles go by so fast.

This is a view of the lake that I pass by on my way to the turnaround.

This horse keeps watch at the corner almost every night. Oh the stories it could tell. I still can't figure out why it has a full mask on its head though.

Another view of the lake on the way back.

Not a great picture, but it is a tree growing out of a silo. I don't know much about silos, but I bet this is not the real purpose for them.

I'm sure there will be more pictures later too since I just figured out how to take them with my cell phone. I know. Technology on a bike is dangerous. Lately I have been running on Tues., Wed., Thurs., Sat., and Sun. The long runs being on the weekend. Then I have added the rides to Mon., Wed., and Fri. It's been a good plan leading up to my ultra on Sept.11th.

Forward we go! May your roads and trails be happy and safe!

Running, Riding, and Critters

2009-08-14T21:10:00.003-06:00

It happened again tonight on my 43 mile ride. Bugs. Not just a few, but at least millions. What's up with that?

I've been running for about eight years. Distances of 5K,10K, Half-Marathons, Marathons, and Ultras. No bugs. Then I started cycling again about six weeks ago. Now bugs. Does speed attract bugs? I'm not really sure, but I think there is a difference between being a runner and a cyclist that I never thought of. Critters. Bugs, and all sorts of things.

Just tonight I saw two raccoons (roadkill I'm afraid), 10 goats, several cows, piles of stuff in the road that cows make, a lizard-like creature that was running across the road, ducks, geese, turkey vultures (at least that's what people tell me they are), and bugs. I mean stick in the teeth bugs. A couple of them had an express lane trip right down my throat.

I consumed at least a dozen mouthfuls of a variety of these protein Man vs. Wild gourmet delights. Who needed to bring a protein drink along when all you have to do is open your mouth and say, "Look I'm speeding past you, jump in for a ride".

Then it got serious. They got all over my Hammer Nutrition clothes. Commonly referred to as a "kit". Not cool. I was covered with bugs from helmet to toe. I love my kits. I really don't like to get them dirty at all. A little or even a lot of sweat is ok. But bugjuice. No!

Now, it's not the first time this has happened. I have been riding this course for several weeks now and no bugs. Why now? Did the Bug Bus just happen to let off a billion bugs along my route just to attack me? The little ones, hey, I can handle them maybe. But the large ones hat hit the helmet and various parts of the my body with a thud and a splat need to go somewhere else. This is just not working for me. When I finished tonight I looked like the front end of a Ford Pick-Up truck.

Not that my 15-25 MPH pace will stagger the Tour de France people, but it is definitely attractive to the bugs of the Midwest. As a runner, I have had no bug worries and don't anticipate any. I have some foot speed too. Qualified for and ran Boston and am scheduled to run it again in 2010. Am a member of the Marathon Maniacs. Have put down some pretty good PR's now and then as well as some clunkers. But in all of those races, I have been bug free. Is it the speed that attracts bugs? Or is it just that I am running into them and they are totally surprised too?

Think about that. As a bug, you're just flying along minding your own business and then Wham! You're a helmet decal. I guess it goes both ways. Anyway, any advice you can add would be appreciated. I have a long run tomorrow and will ride in a Livestrong event on Sunday. We'll see about the bugs.

On a more serious note, my son Andy just loaned me his copy of the George Hincapi DVD. Wow! That is a must watch DVD. Very inspirational and very well done. What an amazing individual.

Forward we go! May your roads and trails be happy and safe!

Running and Riding Shorts

2009-07-31T21:54:00.002-06:00

Some random thoughts and comments from the past week:

RAGBRAI Celebration
A huge congratulations to Team Awesomeness (Andy,Joel, Adam,Andy,Rag,Ryan, and others) for completing the RAGBRAI ride across Iowa that finished up last weekend! Wow! What an accomplishment. Was able to get up to see them for the night before the finish and also the finish. I am amazed at the distances they rode and the conditions they faced a few of the days. And the food they were able to consume while riding sounded pretty good too. Sounds like the towns they rode through were unbelievable in terms of hospitality! What an adventure! It will be on my calendar for 2010 for sure. Hope Team Awesomeness will let me ride along with them!

Austin Half-Marathon
Join me in Austin, TX on October 11, 2009 for a great half-marathon. I have a team forming in conjunction with FCA Team Endurance. We'll have agreat time. More on this in a few weeks. Registration instructions and website information will be coming soon. We'll run together or you can do your own thing. Austin is a great place to run!

Next Race
My next race will be on September 11th in Olathe,KS. It is called the Patriots Run. The race starts at 12:00 noon and runs for the next 9 hours and 11 minutes. Runners can run as far as they can/want to in that time. My plans are to do 50 miles or more that day. It's a race run on a loop course. I am really excited to get a 50 accomplished.

On the Road...With Wheels Now Too!
Yes, it's happened. I am now cycling and loving every minute of it. Three days a week doing between 25-50 miles have become a weekly routine. Good cross training and so far feeling my running is benefitting from the additon of the riding. I have several great routes and the scenary is fantastic.

Training Schedule Changing
Next week it will be time to start back with my teaching responsibilities. It's been great to be able to run/ride, eat, and nap each day and then just get up and do more of the same the next day. However, all good things must change...so now it will be back to late afternoon/evening training and weekend morning long runs. I could do this for a long time!

Chomps
In my opinion Hammer Nutrition products are without a doubt the best supplements on the market right now. I have had fantastic results with them. But I will tell you that I have supplemented my Hammer Nutrition plan with a product called GU Chomps. They are fantastic for either your runs or your rides. Chomps have amino acids for great energy and rapid recovery, vitamins C & E for the antioxidents, a good electrolyte balance of sodium and potassium, and a blend of simple and complex carbohydrates. Great flavors and I think they are much easier on the stomach than gels. Just sayin...

Well, hope this week has been good to you and that the upcoming week will be a great one! Make sure you take time this week to let somebody know you care.

Forward we go! May your roads and trails be happy and safe.

Training Change

2009-07-23T21:04:00.002-06:00

Spending a few days in Boston going to professional meetings and doing some early morning runs along the St.Charles River, allowed me to have some time to rethink some of my future training plans and race plans. I'm about 7 weeks away from my next ultra-marathon of 50 miles (Still need to find an August marathon.), and several weeks before my first cycling race in October of 40 to 80 miles. Have not decided yet on the distance. Therefore the training plan needs to be in place that will carry me across the finish line in a strong way. There are several components of a good training plan.

First of all, Nutrition and Hydration. I can't emphasize this enough. A good Hydration and Nutrition plan is a must. These are not things that you wait a few days before a race to start. It is a continuous process that involves organization and careful calculations of your own body needs. What you are training for does make a difference. The Hammer Nutrition Products that I use are a fantastic benefit to get me on the road or trail for running and cycling at my top performance levels. You have heard me talk about Hammer often. Hammer has very knowledgeable people to help you set up a program that will work best for your needs. I am also available to assist you with any questions in this area. Hydration is something that needs to have attention each day. Consumption of the right combination of liquids is a real art. There is so much junk out on the market right now it is unbelievable. Be careful what you buy and do not over hydrate or under hydrate. Again, Hammer leads the way in this area.

Second. Gear. Brooks Running is my gear of choice. I am a Brooks ID runner and really strongly advocate that they have the best products on the market right now. Some very advanced technology that is not wasted on bells and whistles like some of the other companies. Fancy does not make you a better runner. Research into product development does. That's the Brooks focus.

Third. The Training Plan. There are so many plans out there right now. Please be careful and choose one that fits you and not someone else. Training plans are very personal and quite frankly are not always found in the stacks of running and cycling magazines we all pour over each month. Find someone you can trust to help you with a plan that will focus on your goal and get you there in a way the insures success. Again, I would be more than happy to help you with a training plan for any distance. Simply leave a comment on this blog and your email address and I will be more than glad to help you!

My training plan for the next 7 weeks involves combinations of running and cycling that will provide a good balance of miles involving different sets of muscle groups. My training plan calls for me to do my longest runs on Saturday and Sunday of distances from 15-25 miles each day. These back to back runs strengthen me in a way that prepares me for the ultra. During the week I will be dong 8 mile runs on Tuesday and Thursday. Then on Monday and Friday I will be doing 25-40 mile rides. Wednesday will include a 6 mile run and a 20 mile ride. It puts me at between 90 and 150+ total miles a week. It's an agressive training plan. I am finding that including cycling as a major part of my training the past 2 weeks has really given me new strength. Therefore, the change to include more cycling.

I will keep you posted on how things are going. You can follow me each day on Twitter or Dailymile. I hope you will find the updates meaningful and helpful. Let me know if I can be of help to you. Best of luck to all of you that are running or riding in races the next few weeks!

Forward we go! May your roads and trails be happy and safe!

Conclusions from Man vs. Fast Food

2009-07-07T00:22:00.004-06:00

It was great to be able to have a few days to take a look at the fast food industry. The Man vs. Fast Food event last week was one of information gathering and food tasting. The opportunity to present an option to what you can eat at fast food establishments was a challenging one for me. The goal was easy. What can active people that want food that is not high in fat, calories, carbs, and sodium do when the are "stuck" with fast food options? I found out that there are menu choices that can work and also some items that need to be avoided completely. Was there a fast food establishment that outdid another? Yes. Am I going to recommend a place for you to go for your meals? No. The visits to McDonald's, Burger King, Wendy's, Taco Bell, and Sonic were very informative. You need to make your own choices.

Conclusions that I could make from my 5 day trip into the fast food world would be:

Look carefully at the menu options before you order. Many fast food places have their menus online so do your homework on several so that you know what to order when you are presented with the problem of ordering fast food. Look at the key things that are very important in our active diet. Check out the sodium content, fat amounts, calories, carbs , and portions. It was amazing that the more the protein increased the size of the menu item did too. Want high protein? Order the super size of anything and of course there will be more protein. Come on, that's not rocket science. there will also be more sodium, calories, and fat. There were menu combinations that were ok. A small hamburger and a salad with low fat dressing was a good option. some salads alone had more negatives than other items on the menu. Dressing? Not good.

There were several things that impressed me though. There is an effort out there in fast food land to make us aware of just what we are eating. They don't order the meals, we do. It's a two way street. Yes, they could improve their menus. In some cases they are. But it is our responsibility too. A couple of places had the Allergens listed for each menu item. That is way cool! There are also different portion sizes for things. Take advantage of that.

Think before you order. What we take in as food needs to be fuel that we can burn in a positive way for our active needs. High fats, carbs, calories, and sodium only add to a savings account of trouble.

Forward we go! May your roads and trails be happy and safe!

Man vs. Fast Food....Friday is Sonic

2009-06-26T12:36:00.003-06:00

Man vs. Fast Food went to Sonic today. It was a great trip and one that provided some very good options for those of us on the go in these summer months. It was interesting, as I looked at the menu, to see some similar things at Sonic that we saw at other places during the week. However, Sonic's presentation of these items and the drive-up atmosphere sets them a part from other fast food places. I really enjoy going to sonic for that reason.

Today I ordered the #1 Sonic Burger and it was low in calories (310), carbs(30g), and sodium (610mg). It had a great taste and has always been one of my favorite burgers. I also order the Crispy Chicken Bacon Ranch Sandwich that had the highest sodium numbers (1,780mg) and got the Sodium King Award for the day. Both sandwiches had great taste but the nutrition numbers on them really make a difference. Remember that portion size and sodium are the main things that we have been talking about this week so these sandwiches were at opposite ends of the menu there.

Other items of interest:
* Jalapeno Burger- Low in Sodium (510mg)
* Burrito- Low in sodium (480mg)
* Taco- Low in sodium (360mg)
* Corn Dog- Low in Carbs(23g)
* Thousand Island Jr. Cheeseburger- Low in Carbs (30g)
* Grilled Chicken Wrap- Low in Fat (11g)
Then On the high side of things:
* Super Sonic Cheeseburger- High in Calories (980), Protein (48g), and Fat (64g)
* FRITOS Chili Pie- High in Carbs (72g), and FAt (64g)
* Fish Sandwich- High in Carbs (71g)

There were several items that were high in protein that were on the Super Sonic Sandwich llist but were Fairly high in other areas.

The Salads provided even more options. The Grilled Chicken Salad was Low in Calories (310), Fat (13g), and Carbs (19g). The Santa Fe Chicken Salad was high in Protein (30g). But please note that the more things that you add onto your salad the higher some of these numbers go.

Also, a reminder to look at Sonic's Allergen listings online. They have a chart that lets you know what foods might contain the following allergens: milk, egg, fish, shellfish, soy, peanuts, treenuts, wheat, and gluten. Thank you sonic for doing this!

Another reminder is that Sonic does have those Powerade Drinks and Slushes for you to choose from if you are on the go and need to pick up something for hydration purposes or just to go with your meal.

Hope you have a great Friday and enjoy your walk, run, or ride today!

Forward we go! May your roads and trails be happy and safe!

Man vs. Fast Food....Thursday is Wendy's

2009-06-25T12:33:00.004-06:00

As we continue our Man vs. Food week, I went to Wendy's today. What a surprise they had for me. I went online and looked at their menu and was impressed with all of the possibilities that you could order.I ordered the Grilled Chicken Go Wrap which had low carbs (24g) and fairly low calories (250) and Fat (10g) but had nearly twice the sodium (730mg) as one of the Jr. Hamburgers (490mg). That was a little disappointing. Oh sodium, what are we going to do with you? I also ordered the Triple Burger with Everything plus cheese. It was the Sodium King for the day (2,010mg), but also had the most protein due to the large portion of meat and cheese. You know, you can create a lot of protein the higher you stack it, but also create other nutritional problems along the way.

I really liked the "Build Your Own" sandwich or wrap or really just about anything. Very good idea on Wendy's part to do this. If you look at the menu online or go to the individual restaurants, you can really become knowledgeable about what can be added to things and still stay in the boundaries that you are trying to have for your focus. I know it was an awakening for me. If you want two Jr. Hamburger patties on a sandwich, you can do that. It allows you to do just about anything with your order. Impressive!

Here are some other food items that were reviewed for their nutritional value:
* Jr. Hamburger- Low Calorie (230), Low Sodium (490mg)
* Ultimate Chicken Grill Sandwich- Low Fat (7g)
* Spicy Chicken Fillet- High Carbs (49g)

Wendy's also has selections of Salads and Baked Potato items as well as Chili.

*Special Note*
One of the most important things that Wendy's does is that it lists the allergens on their online menu. I don't think that I have seen that at any of the places that we have gone so far. They have a list that shows if the food item you are interested in has eggs, milk, soy, wheat, or peanuts/treenuts in them. WOW! What a great idea! That is a big plus for many people right now.

It was a great trip to Wendy's today. Keep in mind, as we have all week long, that our goal is to look for foods that we can eat if we are "stuck" at a fast food restaurant. I don't think I feel "stuck" at Wendy's at all. Continue to check for high numbers in calories, sodium, fat, and carbs. at the places that you go. Remember we are fueling our bodies to work at their best. It's just not a "fill it up attitude".

I hope your day is good and that you can get out and run, bike, or walk and have a great Thursday! Tomorrow I go to Sonic!

Forward we go! May your roads and trails be happy and safe!

Man vs. Fast Food....Wednesday is Taco Bell

2009-06-24T11:38:00.003-06:00

Today is Wednesday so that meant our Man vs. Fast Food travels took us to Taco Bell. Taco Bell has some options for you to choose from if you are "stuck" at a fast food place due to your schedule or that fact that your family might like to eat there. They have a Fresco side of the menu that has 9g or less of fat for the items on that portion of the menu. That's where our first taste tested item came from. It was the Fresco Crunchy Taco. It was low in calories, carbs, and sodium. Yea! This was one of the first items this week that met several of the criteria. It had good taste and was lightenough so that it was not too filling. Remember, the key here is to only order 1 and not 5 lor 6 because that is what gets us into trouble. Portion sizes and also quantities.

The next item that I ordered was the Grilled Stufft Chicken Burrito. Wow! It was the Sodium Kung for sure today. It had 2,180mg of sodium in it and it tasted like it. It was very heavy and just wasn't something that appealed to me as someone who wants food that is good on the go and something that is light. With these high outside temperatures right now it even had less appeal. The first thing I did was to reach for some water. Really couldn't get more than a couple of bites down.

As I cautioned in the video, just because it is low fat doesn't mean all is good. One selection, the Fresco Ranchero Chicken Soft Taco is low fat (4g) but has twice the sodium (740mg) as did the Fresco Crunchy Taco. That is where menu selection becomes difficult. I encourage all of you to check online to see what the menus have to offer before you go to any of these fast food places. You can be surprised.

Some other items of interest:
* Chciken Ranch Fully Loaded Taco Salad- High Calorie 960 and High Protein 36g
* Chipolte Steak Fully Loaded Taco Salad- High in Fat 59g (Special note here. This item had double the sodium of the Fresco Crunchy Taco. Interesting.)
* Volcano Burrito- High Carbs 81g
* Fiesta Taco Salad- Also had High Carbs 81g

The conclusion from today is that it is a good thing that Taco Bell is trying to provide items on the menu that are better for you than others. However, they are inconsistant with the message that they are sending by complicating the menu with options that are way above sodium and fat levels that I think that we should be having as walker, runners, and cyclists. Yes, there will always be those that say they can tolerate these high levels of sodium because they excercise and are active. But how long will that be true? Remember, take in only what your body can use for fuel and to maintain a good healthy balance in your nutrition needs.

Some of the menus that we have looked at this week so far are making attempts at balancing nutritional needs, but are a ways from getting us as consumers to move away from the options that are not especially healthy for us to choose from. When there is choice, sometimes we make the wrong one if it is available. Do some research and think about what you eat. Your body will thank you as you venture out for your run, ride, or walk!

Tomorrow is Thursday which means we will head out to Wendy's. See you tomorrow!

Forward we go! May your roads and trails be happy and safe!

Man vs. Fast Food....Tuesday is Burger King

2009-06-23T11:25:00.005-06:00

My visit today to Burger King was interesting to say the least. As you saw in the video, there are several options that you can choose from. But we also need to keep in mind some very important points about nutrition. The Whopper Jr. Hamburger was the lowest in calories plus the lowest in sodium. The BK Quad Stacker got the Sodium King award for the day because it had 1,800mg of sodium in it as well as 1,000 calories. Whew, that is a sandwich to avoid if you are on the go and needing a meal before or after an activity.

Some other menu items that I looked at were ones that need to carefully be considered if you are on the go and need something before or after walking, running, or cycling. Here are some interesting comparisons:
*Triple Whopper with Cheese- high in calories, high fat, but high in protein
*Tender Grill Chicken w/o mayo- low fat
*Tendercrisp Chicken- high carbs
*BK Quad Stacker- high sodium, high calories. The sodium King for Today!
*Regular hamburger- low calories and low carbs

The Side Garden Salad with low fat dressing is a great choice and as was the case yesterday you could eat several of those to equal one of the large sandwiches that Burger King has to offer. A Side Garden Salad with a Whopper Jr. or Hamburger would would be a good combination to order if you also included low fat dressing for the salad. Other salad options were not as positive. The Tendergrill Chicken Salad had good protein but was high in other categories. The Tendercrisp Chicken Garden Salad was high in calories, high in fat, high in sodium, and high in carb. I think that this is one to stay away from.

So for today. The focus is still on portion size and trying to find combinations like the Whopper Jr. and Side Garden Salad that would be just right for you. Avoiding the high calorie, high fat and high carb menu selections is a must. Also, watch the sodium and sugar content of what you are eating. That is so important.

Man Vs. Fast Food..Monday is McDonald's

2009-06-22T13:37:00.003-06:00

Our first stop this week of Man vs. Fast Food was at McDonald's where I made selections from the sandwich menu. I selected two sandwiches that seemed to be the best choices if you were "stuck" ordering fast food for lunch or dinner. I did check with the Fast Food Peson (FFP) about what they would consider good nutritional items to order and I also did do some prior research on their website, which by the way props to them for listing everything under the sun nutritionally about each item, to see just what the possibilities might be. Given the needs of runners, cyclists, and walkers, I looked at several areas of nutrition to choose what I ordered today.

The criteria for selection is taking a look at the following things when deciding what to order:
Highest protein, low calories, high calories, high sodium, low sodium, high carbs, low carbs, low total fat, and high total fat.

The items selected today were the good old hamburger and the Honey Mustard Snack Wrap. The hamburger lead in several categories. It was low in fat, lowest calories, and lowest sodium. The Honey Mustard Snack wrap measured up evenly with the hamburger until it got to the sodium where the wrap had about twice as much. Ah, sodium. That's where some of the items on the menu really skyrocket. They might look low in calories and low in fat, but behind the scenes lurks the sodium monster. Please be careful in this area.

Other items on the menu that brought out some interesting facts that you should know about are the Double Quarter Pounder with cheese that had the highest protein but the highest total fat. The Angus Bacon Cheese had the highest calories, highest sodium, and the highest carbs. Whoa! So the Angus Bacon Cheese sandwich wins the Sodium King Award for the day.

In the salad category, there were a few surprises too. The side salad was a winner as something that you could have with the hamburger and do pretty well. The side salad had the lowest fat, calories, sodium, and carbs. Using the low fat dressing of course. The Premium Bacon Ranch Salad had the highest protein but also the highest sodium. The Premium Bacon Ranch Salad with crispy chicken had the highest total fat and carbs.

Some interesting facts:
*All of the wraps seemed good until you got to the sodium. They were right there with the hamburger until you looked at the sodium.
*You could order 2 hamburgers and there would be less calories than if you ordered 1 Premium Southwest with Crispy Chicken Salad with dressing.
*You could also order 7 Side Salads with low fat dressing which would equal 1 of many of the sandwiches.

Conclusion: We have to acknowledge that McDonald's has made an effort to disclose the nutritional information about their products. However, as consumers we need to be very aware of the high sodium content and high calories in most of their selections. So when at McDonald's, choose a hamburger or two over the highly touted wraps and loaded salads to keep the sodium, calories and fat to a minimum.

Forward we go! May your roads and trails be happy and safe!

Tuesday:Man vs. Fast Food....Burger King

Man Vs. Fast Food.....Coming Monday June 22nd

2009-06-19T18:36:00.003-06:00

Look out, here I come fast food establishments! Can't remember the last time I was in one, but Monday through Friday of next week I will select one fast food establishment in town and seek out a runner/cyclist friendly meal for that day. I will then review it via video clips and tell you what I ordered and about the nutritional value of the meal, and if I survived. Will I need to be rescued before Friday? Will I meet my match of Man vs. Fast Food?

I will take the advice of one of the workers at the FFP (Fast Food Place) as to what I should order. I will ask them what they think is the most nutritional meal item that they have. Then dive into it.

Now I know there are those of you out there that after you run/bike a race or training session, your mind gives you endless permission to leap into the giant pool of fast food and order what you want. Not talking about that. This is just an everyday leap into the world of fast food. Many people have to eat fast food for a variety of reasons. This challenge will help guide you through the goods and bads of that world.

This weekend, I will prepare myself both mentally and physically for this event.

Forward we go! May your roads and trails be happy and safe!

The Great Urban Race/OK Let's Do This!

2009-06-19T17:59:00.004-06:00

The Great Urban Race. What a fantastic idea. Did I just stumble on this and no one told me about it? This is a must do! The Great Urban Race is, and I quote: "A wacky urban adventure. Teams of 2 solve 12 clues, while having a wild city adventure completing fun challenges". Shape Magazine says,"Think of it as a one day Amazing Race." The race series started in February. I guess that's why I missed it. I was on the roads of Texas running the Texas Quad Marathons October through February.

The races are held in major cities or ones close to major cities. And like I said they started in February in Tampa Bay then went to: Phoenix, Los Angeles, Austin, Atlanta, Washington D.C., San Francisco, Boston, Portland, Madison, and Denver. Upcoming cities include: Chicago, New York City, Seattle, Charlotte, Philadelphia, Dallas, Normal,IL., San Diego, and then New Orleans for the Championships.

This group also has another version called the Warrior Dash which was this past week and was sold out. More difficult and perhaps more challenging depending on what you are looking for.

This is such a great break from the traditional races that it would be great to get a team up and head for one of these cities. It's not too late for this year, but there will be more races in 2010 to look forward to. More later on these races I'm sure.

Forward we go! May your roads and trails be happy and safe!

Hydration Tips

2009-06-15T19:31:00.002-06:00

Ironman 70.3 Kansas

2009-06-12T22:55:00.004-06:00

Today I was at the Ironman 70.3 Kansas Expo and race site. Very well organized by the way. The vendors were setting things up and race volunteers were staffing their posts and packet pick-up was just beginning. As I stood there, I just smiled at the anticipation and excitement and enjoyed it. No, I have not entered the ironman arena as a particpant yet but it might happpen someday. All kinds of equipment and nutrition products were displayed. There was a buzz in the air that was fantastic. The race isn't until Sunday so the mood was different than it will be as the race nears . But the talk among competitors was friendly and engaging. Laughs and stories were flying around like the warm Kansas breeze. Underneath all of that, the participants were getting ready.

You could tell they were getting ready by the few that were out for a test ride on Friday. There were ones that had already selected their campsite and were getting their gear organized. Some pretty nice campsites! Not my thing, but hey, they looked good. There were small groups of people and then there were individuals that were sitting under a tree near the lake contimplating what was to come. Planning, thinking, reflecting on past race strategies, checking equipment, and how they felt after the trip getting here.

What an atmosphere! Few people even know the hours of training and preparation that go into being a participant, a race director and their staff of volunteers, a vendor, or a member of the particpants family that came along for support. It takes dedication, teamwork, planning, and many more things to make things work. The excitement will build over the next few hours to a high pitch come Sunday morning. You can just feel it!

As a member of FCA Team Endurance, I will be helping with the Fellowship of Christian Athletes Iron Prayer meeting Saturday afternoon. It will be a great time for fellowship, inspiration, worship, and prayer. For several marathons the past few months, I coordinated the marathon version of Iron Prayer called Endurance Prayer. We held meetings prior to marathons in Marathon,TX, Dallas, Houston, Austin, and Eugene. I will keep you posted on future events associated with FCA Team Endurance.

Forward we go! May your roads and trails be happy and safe!

Be an Encourager!

2009-06-06T18:46:00.002-06:00

The longer that I run the more I appreciate encouragement from others. It is incredible what encouragement can do for you. It motivates you, energizes you, and causes you to just feel like someone cares.

There are several avenues that can make that happen. When family and friends are at races with their signs and cheering you on during the race, that can be a great lift for you. Phone calls, text messages, emails, websites, also Twitter and Facebook messages within the new "social networking" craze can be very uplifting and fun. What it boils down to is that we all like encouragement. It does not matter what race distance, what event or location, we all like it. Whether we run, ride, or walk, we are all in the same frame of mind when we step up to our training plan for those many weeks or a race that we are competing in. Encouragement gets us going. It's food for the soul.

The other day when I was out running, I ran up behind this man that was walking. I said, "Hi!", to him and as I passed I heard him say, "Everyone is passing me today.". I stopped and turned around and ask him what he meant by that and he said that because he was walking everyone was just going by so fast. No one paid any attention to him, No one said anything to him and no one cared. I reflect back on several Runner's World polls and articles that talk about whether it is "cool" to greet another runner as you pass them. Most polls say that people don't. Personal experience in that area notes that on my runs I greet people as I meet them and many of them just don't respond. What's up with that. Too good? So I would have to agree with this man.

As we walked I asked him how far he was going and that it sure was a great day to be out. He smiled and agreed. He asked me the same distance question and I just responed that I was out for a training run. We talked about how important it was to just be out. Enjoying the nice day and getting some exercise. We finished our conversation because he headed another direction than I did. We said our goodbyes. He turned back and said,"Thanks! Thanks for stopping and talking to me. You have a great day!" I told him to do the same and we just both smiled. He was encouraged. I was encouraged. My stride was a little lighter. The run was more fun that day.

Be an encourager. It makes people feel good! You will feel good too because it will come back to you too!

On a personal note. I had the wonderful opportunity the other day to talk to a group of middle school athletes at a running camp at a town near where I live. I have a great friend that was one of the coaches at this camp and he asked me to say a few words to the group. I kept asking what it was that I should talk about and he said I could talk about anything running related. Well, several things came to mind as I talked to them that day. A few personal experiences were shared. Some nutrition ideas and training ideas also. Most of all I asked them to have fun and to run with a passion and to run with heart. To run with heart and passion is to run with a true undestanding of what it takes day in and day out to be a runner. It was a great experience and my hope is that I gave them something that they can pass on to others someday. Encouragement!

Forward we go! May your roads and trail be happy and safe!

Andy and Monk

2009-05-25T13:03:00.003-06:00

Today our son Andy's dog Monk lost his battle with cancer. Monk was an amazing dog. He and Andy were a great team. It is a sad and heartbreaking day in our family. Andy and Monk shared so many happy things in life as well as the trials and difficulties of the human and animal worlds. Monk was always there for Andy. Day and night. They ran together, played together, wrestled together, talked together about all subjects, walked together, listened to NPR together, listened to the latest tunes that Andy had found, watched endless episodes of West Wing and The Office on television, and was able to join in when the guys would come over on Monday nights. Monk was a part of every celebration and event that Andy was ever a part of. Be it birthday parties or just a gathering of friends, Monk was always there to add some happiness and fun.

Monk had the eyes of a knowing, caring, full of love and life dog. He fought the cancers that he had with courage and strength that I have never seen an animal do. Monk had you by the heart the minute you met him. He was a part of so many people's lives, too many to name. They will all miss him so much. From the peanut butter kongs to the rawhide chews, Monk was always ready for anything that you wanted to do. He made you happy the minute you walked into the room. From his drool to his large wagging tail, he was your friend and loved being with you.

When he was a puppy, his legs were so long and feet so big, he looked like a deer that was just waiting to grow into his body. Monk was a big dog. He was a beautiful Yellow Lab. He had the look of a champion show dog and was extremely smart. He knew Andy so well. He knew what Andy needed every minute he was with Andy. But Monk also had a very playful side that was fun. He would do so many things that you knew he was just testing you to see if you would play along or see that he had invented a new game that he thought was cool. Dragging things around Andy's house like clothes, his doggie bed, getting up on pieces of furniture when no one was there were things that I know he did just to see what everyone would do. Monk also enjoyed his meals. Andy always watched his diet so well.

When Monk stayed with us (me, Andy's mom, and sister Kelsey), we always treasured those times. He was always great and we called him our "Granddog". Somehow, when he would stay with us and then go back to Andy's, he seemed a bit spoiled. Andy would always laugh about that. Not that Andy didn't spoil Monk or anything.

Our family will miss Monk. There is no way to ease the hurt and pain right now. Monk gave you unconditional love. He was there for you no matter what. He seemed to know what everyone needed. I will miss Monk's head on my lap. His paws on me as if to say, "hey everything is going to be ok". I will miss the talks we had. The advice that his eyes gave me. The licks.

But I can't imagine the loss Andy feels right now. The hurt and heartbreaking pain that is ripping at him. Monk was his everyday buddy. To Andy, I say that I hope you know that you gave Monk a great and loving life. You were so much a part of him and all that he needed. He loved you and always will. You have many memories that will never go away. Keep them tucked in your heart and know that Monk is doing the same. To Monk, I say thank you. Thank you for loving us with all of your heart. Thank you for making your years in our family amazing and fun. Thank you for being Monk. We love you and will miss you.

With Monk in our hearts, Forward we go! May your roads and trails be happy and safe!

Memorial Day Thoughts

2009-05-24T21:45:00.003-06:00

As the Memorial Day weekend here in the United States gets into full swing, my thoughts today turned to my Dad who passed away 10 years ago. He was a Veteran of the United States Army and was very proud of that. And this weekend as we honor the many Veterans of the past that have died, as well as loved ones, friends, and people that we identified with, it is good to pause and reflect on what each of them gave to us. Many Veterans made the ultimate sacrifice for our country and served to give us the freedom that we so enjoy today. Our loved ones, friends, and others also had huge impacts on our lives in some way or another. Sometimes these days are painful I know. The memories come flooding back so quickly. But it is good to not wait for a special day. It should be any day that we think about those that meant so much to us.

My Dad was a great father, grandfather, teacher, and coach. He so loved his grandkids, our son and daughter Andy and Kelsey. He retired as one of the most successful high school football coaches in the United States. He coached many All-Americans and also was the football coach of Yankee Great Mickey Mantle in Commerce, Oklahoma. But with all the records and honors, he really never talked that much about that part of his life. He loved people. He loved teaching his high school students in American Government. He loved coaching. He loved to fish. Anytime, anywhere.

I remember many things about him but some of the most prominent things about him were that he was tuned into people. He was not a "Me" person. He was a good listener and he cared about those he came in contact with. He respected you. He valued whatever walk of life that you came from. A lesson that I value a great deal.

I felt safe with him. Safe in terms that I knew that he had high expectations and values. I knew he was there if I needed him. He wanted me to do my best and if at the end of an activity I could say that, he was happy and proud. (That is unless I was caught looking at a called third strike in baseball. Then we would have "the talk".) He made me want to try harder at everything. And that's not a bad thing. I have talked many times in my blogs about reaching for the stars and setting and working and reaching your goals. He always had goals. He always had a plan. Today we call them training plans. His teams won games because they were prepared. His teams were prepared both physically and mentally. Therefore, I grew up knowing that to be successful I needed to have a plan or a vision of what I wanted to accomplish. Preparation. Training.

I know as I train and run in my marathons and ultras, he has the best seat in the house. I know that he has cheered me on and given me an extra push when I needed it most. During the worst weather as I train, I remember his teams were still out there practicing. I train in all types of conditions because I want to be prepared the best that I can. I remember asking him why he practiced in the rain and he said, "because you play like you practice and someday there will be rain at a game and we want to have had that experience".

I also remember him staying up with me all night. Holding my head up so that I could breathe and sleep because I had asthma. I remember the countless pitches that he threw to me to teach me to hit and catch. I remember the many times he taught me the "special" things about fishing. His fishing secrets. Where to cast for the big ones. I remember his arm around my shoulders when I needed a hug both in good times and bad. I remember his tears when a relative or friend passed away. But I also remember the twinkle in his eyes and the smile on his face when he was happy about something.

So watch me run Dad. But most of all Dad, watch me be the kind of person you wanted me to be. A great Dad to my own kids, A loving person. Respectful of others. Not boastful. Humble, but proud of my efforts. A friend to all. An encourager to many. Thank you for all that you gave to me and others!

A quote that he always used, and I don't know if it was his or borrowed from somewhere else, but I have always remembered it: "What you have is God's gift to you. What you do is your gift to God".

May we honor all on this Memorial Day!

Forward we go! May your roads and trails be happy and safe!

Running Message for the Week

2009-05-15T22:28:00.002-06:00

Sometimes we just have to stop and listen to what is going on around us. We have to reverse our thoughts to a more positive theme. We have to turn things around from within our own minds so that we can influence others to do the same. It is not a given that happiness is automatic. What is automatic is that we have a chance to make each day happy. Each day. Today. Tomorrow. And the next day. And the next and the next....

This clip from YouTube says many things. It may say something to you that motivates you to go out and make a difference today and the next and the next.

What does this have to do with running? Everything!

Forward we go! May your roads and trails be happy and safe!

Why Do You Run?

2009-05-08T18:26:00.005-06:00

It seems that question is asked of me almost daily. I was at the grocery store today and a person that I didn't even know came up to me and said that she had seen me running all over town. Wondered how far I ran each day. Today another person said that she passed me in her car each day0n her way home and it inspired her to get out and start walking with hopes of running someday. I was stopped at a stop light the other day and a group of high school runners ended up at the same light with me (I would like to say caught up with me but that's not the case.) and asked when and where my next race was. A man stopped me as I was running through downtown the other evening and wanted to know how I got started running and that he would really like to start running.

Knowing what to say can sometimes be difficult. I don't want to respond that I am on my second day of 20 mile plus long runs. Or that I am running 30 miles training for my next ultra. I also don't want to say that I have just been running a hill route workout that is really kicking me. So many times I just say I am out for a run because I really like to just get out and run, do some thinking, and enjoy the world around us.

I tell most people that I started out with a walking program. Then did some cycling, and then decided that I really liked to just run. That I really liked the training plans and nutrition plans I developed and how I felt each day.Then I lost all sense of reality and started running endurance races. Whoa, wait a minute! To some people an endurance race just might be a mile so I have to be careful with that statement. Some people get it and some people just don't. That's ok. There are some days when I feel like an 18 wheeler and I don't get it either.

Do we run because:
*We like doing something that we can really see benefits in our efforts.
*At a race we like all of the pre and post race things (Food?) that are associated with running.
*We can eat right and make good nutrition choices. Or not. And eat everything in sight.
*Love to hear the roar of the crowds at the start and finish lines of big races.
*We like the preparation and training that go into running.
*We like the lonely think time that we have when we run alone.
*We like the times we have with our running group that gets us out there even when we don't want too run.
*We have found new emotions down deep inside us that we never knew we had.
* We like the great playlists for the music that we listen to as we run and know that we never would have done that if we hadn't started running.
*We have developed endurance that carries us through our everyday challenges.
*The joy that we feel when we accomplish a distance or time for a training run or race that we never thought we could do.
*We run because we can.
*We run for somebody, a special cause, a personal reason.

We are all different in may ways. But we are the same in knowing that we still put one foot in front of the other each time we step out the door. Some days are easy and some days are hard. Some days we laugh and some days we cry. Some days we feel like we could run forever and maybe wish that we could and others we feel like the first mile was just as hard as our last marathon or 5K. We inspire each other and also those that have never run before.

So on your next run, ask yourself "Why do I run?". And on the day after a difficult run when you get out of bed sore and wonder why you run, or when you get that race medal and race shirt, remember this: You like to run because.......

The next time someone asks me why I run I'll say, "Do you have a couple of minutes...?"

Forward we go! May your roads and trails be happy and safe!

Eugene Marathon Race Report

2009-05-05T18:49:00.002-06:00

Beautiful! That's one word that can describe the Eugene Marathon experience. What a great city and what a great marathon. I would highly recommend it to everyone. It is basically a "flat as a pancake" course with minor hills and exceptional surroundings. At least that's what they tell me. I really didn't look around very much during the race.

We flew into Portland and then rented a car and drove to Eugene. We stayed at the Valley River Inn. It was just a short distance from the race start and was very nice with a fine restaurant. The restaurant provided a pasta dinner the night before the race which was fantastic. I don't know, but the only real problem we had was all of the one way streets in Eugene and Portland. Are there really that many or were we just going in circles? The room we had was huge. Great for all of my running stuff and Hammer Nutrition Products. Yes, I did have an extra suitcase for all of my supplements. My Hammer supplements are an extremely important part of my race preparation. More on that later.

Took a light and easy run Saturday morning before the race on Sunday. It was raining but I ran along the bike path that ran in front of the hotel which the next day was to be part of the marathon course. Little did I know that the next day it would be raining too. Had a great run but felt a little tight both mentally and physically. After hearing about the course I was putting a lot of pressure on myself to PR. It was the course made to do it at I thought. After a snack, I took a nap and then got the race gear ready for the next day. Dinner was pasta, chicken breast, steamed vegetables, and bread. Of course, lots of bread. Had a good night's sleep and woke up at 4:00AM to get ready and have my pre-race meal. This time I had oatmeal with soy milk and soy protein. Didn't eat it all, but felt great at the start of the race and really had no trouble with hydration or nutrition during the race at all.

The race started at 7:00AM and we were greeted with a steady light rain and cool temperatures. I don't know but the rain seemed to be a dry rain if that makes sense. It was already so humid the rain didn't make that much difference. Some of the streets were a little slick but the route was ok. It rained or misted most of the race which was fine because it really kept us cool. Temperatures seemed to stay in the upper 40's to mid 50"s. It was wonderful. The air was so clean to breathe. WOW! I carried Perpetuem and Heed in powdered form on my waist belt in small plastic containers and took a hand-held bottle to mix them with water at the aid stations. I was faster in my transitions this time and it really paid off. I am getting better at doing everything on the run and just stopping to have the volunteers add water to my
hand-held. Also had plain water three times. Did 4 gels and felt very good energy all of the way! I also took Endurolytes and Endurance Amino capsules every hour. I also carried a Hammer Bar, ginger chews, and peppermints(This time I didn't need them.) Also, I have a before and after race supplement plan that I follow too. My Brooks Infiniti 2's were outstanding! It is a great shoe that really kept my foot strike light and the entire foot supported very well. It is a great shoe as was it's last year's version the Infiniti. Both shoes are amazing and really give you excellent support that allows your foot to do what it needs to do to get you to the finish line. After the finish, they had lots of food and booths for runners as well as a results tent right there where you could get your results and splits right after you finished. That was a big plus!

I had a very good pace the entire way and was pleased that I did because I did not wear my glasses because of the rain and the humidity. So I never really could see my watch or my pace band. Talk about listen to your body and foot strike. It was an amazing experience. I had been training at certain pace levels and really knew my pace but it ended up faster than I thought.

So here are the stats: 5K-24:29, 10K-49:13, Half-1:43:45, 30K-2:28:10, 40K-3:15:35. My finishing time was 3:26:29 which was a PR for me and another Boston qualifying time. I am really excited and blessed. I know now that all of the evenings that I spend on my training runs, 3 nights a week with my personal trainer, and once a week with my massage/stretching trainer are a good training plan for me. But remember, what works for me might not work for you. We are all different in terms of how much time we have to spend on our training and the resources that we have to work with. And even with all of that, without my strong faith and support of family and friends, it just would not be complete.

Next up is the Deadwood Mickelson Trail Marathon in Deadwood, SD. on June 7th. I am really looking forward to that race!

Forward we go! May your roads and trails be happy and safe!

Boston

2009-04-20T21:53:00.002-06:00

That's all that really needs to be said. Boston. Today was the day of one of the most amazing races in the world. It was great to watch the battles that the elite men and women waged against each other. The pace was incredible. The emotion was sky high. The effort was out of this world. Congratulations to all participants whether you were in the elite group or one of the runners that qualified to run in the most famous marathon in the world. It is a memory that you will always have.

When I ran the 111th edition of the marathon in 2007, there were a few interesting twists. The weather being one. But now as I look back, the weather becomes less important and the actual experience becomes the most vivid. And yes, the hills are that steep. They mean what they say about the Newton Hills and Heartbreak Hill.

Today as runners lined up at the start. I could feel the tension, anticipation, eagerness, race strategies running through each head, eyes focused on the road ahead, and the thought that you had finally made it to Boston. It was exciting!

Yes, I know there are some that qualify each year and to you I say congratulations. But there are still some of us that hold the marathon as one of the most important running events that we can ever do. I have been fortunate this year to run two qualifying time races and will run it for the second time in 2010. I got goosebumps today when the race started. My emotions were strong and my eyes were focused on the computer screen. It was time for Boston. The marathon. The tradition. The epic running battles. We saw tears of sadness, and tears of joy and accomplishment.

I look forward to meeting the challenge again. This time, the hills are mine!

Forward we go! may your roads and trail be happy and safe!

Running Here and There

2009-04-16T22:36:00.004-06:00

Thought I would talk about a few things in this post that are product related.

Ran today in the new Brooks Infiniti 2 shoe (Check out the website). It was an amazing feel and really had a great response. One of the things that I like about Brooks shoes is that they are ready to go right out of the box. Not the "break in time" that some other brands would require. Many times I have thought that I would feel ok running a race in a new, right out of the box pair of Brooks. They just get it right! The Infiniti 2 gives you a firm comfortable feel with just enough support to let your feet and legs do the work they are meant to do. It is so important when "shopping" for shoes that we consider not only how the shoe feels on our feet but how it supports all of the bones and muscles that lead to the feet. Can't wait to get the second pair out Saturday for the run.

Hammer Nutrition has introduced a couple of new products in the supplement area that I have been taking the past few weeks and I wanted to share with you a little about them. The first one is the Endurance Amino caps. The Endurance Amino caps help build, maintain, and repair lean muscle mass. They also are a powerful support to the immune system. I take them before, during, and after training runs. The other new supplement product that Hammer has is called AO Booster. AO Booster provides an arsenal of powerful fat-soluble antioxidants to help the immune system even more. It helps reduce muscle soreness and inflammation, and enhances
fats-for-fuels utilization. Two great new products! I have really noticed their effectiveness.

The Eugene Marathon is next up for me on May 3rd. Looking forward to the trip out to one of the most significant running cities in the world. I plan on taking in all of he history that surrounds the legendary city and also run in a great marathon on a fairly flat course. Not planning on tapering much up to the race and will plan on getting the training started right after the race for the next marathon on June 7, The Deadwood Mickelson Trail Marathon in Deadwood, SD.

I have been communicating with many of you about your upcoming races. It's great to hear from you and please know that I wish you all the best and hope you achieve the goals for the race that you have set. I'd like to hear from you about your race schedules and your running plans in general. Just drop me an email at mileswithmickey@yahoo.com.

Forward we go! May your roads and trails be happy and safe!

Brew to Brew Ultra Race Report

2009-04-09T20:22:00.006-06:00

Last Sunday (4/5) I ran in the Brew to Race from Kansas City, MO. to Lawrence, KS. Wow! What a day! Race day for the 44 mile Ultra-Marathon started with a 3:00AM wake-up alarm (actually we set 4) and lots of anticipation. With the support vehicle already packed and ready to go, I dressed for the race and around 4:00AM ate my pre-race meal of oatmeal and soy milk with Hammer Soy Protein, and Hammer Heed Drink. Berta, Kelsey, and I left shortly after that to make the short drive to Kansas City. We met Andy,Katiy, and Monk (Andy's dog) at the race starting area and as they discussed the different mile stops they were going to meet me at for food and drink I did my stretching and made a quick porta-potty stop. Starting areas before an ultra are just different than other races. It's hard to explain but as you stand there ready to toe the line with others that will be running a race of that distance, stories and strategies are shared in a matter of minutes with others that you might know or have never met. Everyone forms a common bond of friend and competitor.

The race started at 6:00AM and the weather for the day was going to be a challenge. Temperatures started out around 44 degrees but the forecast called for falling temperatures and rain, sleet, and snow as the day progressed. The forecast was exactly right. It was almost perfect for the fist few miles as far as the weather was concerned. The rest of the race was run in constant rain, sleet or snow. Also, very high winds out of the North and Northwest were constant.

This picture is early into the start of the race after it got light and before the weather hit.

The race is run on a combination of river levee trails, highways and gravel country roads. It really puts you through a test of running surfaces. There are several major hills but also some rolling hills and some great flat stretches. Aid stations are set up for solo runners and they are supplied with basic needs, but I think that it is always important to bring along your own food and drink that you have been using in your training. Not a good time to switch. The volunteers on this incredibly harsh weather day were fantastic. They were out there longer than many of the runners. Spirits ran high as you approached each stop. They really made an effort to make sure you were doing ok. A big thank you to them.

I had fantastic support crew. Berta, Kelsey, Andy, Katiy, and Monk took very good care of me and made sure that I had everything that I needed to run the race. The support vehicle was loaded with clothing (Brooks clothing and Brooks Infiniti shoes) and food choices that even the most elite runner would marvel at. Berta worked so hard to organize everything and I really appreciate that!

Here I am at one of the stops getting refill on my Hammer Perpetuem or Heed. Berta used a cleaning tote to keep all of the things we had planned for at each stop. One of the most important parts of my race strategy is to carefully plan what I want at each stop but also have a plan for back-up items that I might want to change to. At many of the stops, the whole crew was standing out in the wind, rain and/or sleet waiting to help. Throughout the race I drank Perpetuem, Heed, Hammer Supplements, and water. I ate peanut butter, honey, and sliced banana on whole wheat bread sandwiches. I also had ginger chews which taste very good during a race. My energy level was outstanding and again I really feel that my Hammer products really made a huge difference.

As I neared the last few stops and asked what time it was I started to notice that my time was quite a bit faster than it was a year ago. I really dug deep to have a strong finish and was very happy with the results. As I have stated in my blog posts many times before my strong faith plays a vital part in my training. I was also very pleased with my training schedule and nutrition plan. I felt strong both mentally and physically coming into the race and finished in the same way.

Arriving at the finish was great! Even in the bad weather there were lots of people there to cheer finishers in. Finish time was 7:31:25. (Last year I ran the race in 8:54.) I was really happy to cut that much time off of the race last year. It was a challenging, but great race and I can't wait until next year which I will run right before the Boston Marathon.

Although the finish line was exciting, there was something even more special at the conclusion of this ultra adventure. There waiting for me at the end were family and friends. What more could you want. To Berta, Andy, Kelsey (Not in the picture because she spent the day taking pictures), Katiy, Joel, Jenny (Helping me down the slanted walkway), Maggie, and Monk I say a big thank you for meeting me at the finish and helping to celebrate the ultra accomplishment. It was great to see you there and I sincerely appreciate all that you do for this crazy runner.

Forward we go! May your roads and trails be happy and safe!

Watch Out for Falling Ice!

2009-03-29T19:55:00.003-06:00

This morning my alarm went off just as it had yesterday morning. Today was different though. Instead of being greeted by early morning snow, ice, and wind, the pre-dawn sunlight was peaking over the horizon with renewed vigor. By some magic, the ice was gone off of the streets and some of the yards. However, as I started my 20 mile run, I noticed that the ice was still holding a nervous grip on the power lines.

I have always been amused by the road signs in the mountains that warn us of "Watch for Falling Rock Ahead". It's been my opinion that when you see that sign, It's too late. The rocks aren't going to comply with the request of a sign. Plus, I'm not going to stop and watch. Doesn't make sense to wait to be crushed. Seems I always drive a little faster during those stretches.

Anyway, today as I ran, I was bombarded by large ice chunks falling off of the power lines. There were no signs along the way that said "Watch Out for Falling Ice". I did run a little faster however. The ice was losing its grip. I was paying for it. Then it took on a whole new meaning as it hit me for maybe the fourth time.

The ice breaking away from the power lines was somewhat symbolic of many of the things that we are all going through right now. As the ice breaks away, it leaves the lines free. The ice is symbolic of things holding us back. When the ice breaks away it releases the lines back to regain strength and work harder to do what they are there to do.

It's kind of like us as we start a new season of running. Many of us have run all winter and even run races. Others are now starting to get their training programs underway for a future race. And some are in training to gain fitness with no desire to race. All of us have the common thread of needing to break free of some things. What's holding you back? You can form your own list, but just like the power lines, it's time to regain our strength and work even harder towards our goals.

The sign should say, "Watch Out for Runners Breaking Free".

Forward we go! May your roads and trails be happy and safe!

Running or Not

2009-03-28T16:58:00.003-06:00

The alarm went off this morning as scheduled. Knowing the possibilities that existed with the weather, my first glance was out the window to see if the forecast had actually come true. It had to a certain extent. It was raining and freezing on just about everything and there was a very strong wind. The strange thing was that in some surrounding cities the weather packed a different punch. Some had all rain and some had drifts of snow above 12 inches. Some even had dry pavement. I went ahead and ate a pre-run breakfast of 2 pieces of Ezekiel bread with peanut butter (natural and ground myself at a local store) with a bowl of tart cherries and a soy protein drink.

Then I really looked outside as the rain grew heavier and the freezing intensified. A coating of ice was now on just about everything. It was at this point that I thought to myself I was still going. Got all the gear on and shoes tied and went downstairs. And stopped.

What was I doing? An Ultra-Marathon next weekend. Ice everywhere. Surely I could just step around all of the bad spots and make my 14 miles ok. Surely it wasn't as bad as it looked. I've run in rain before many times. Then it hit me. What if I slip? What if I do take that chance and pull something? I know many of you out there would say "go" and maybe many of you have. Well I have too. But today was different. My body said "no". My mind said, "go for it".

The decision was a tough one. But I decided to take a rest day and be safe. I know deep down that the bulk of my training for the ultra is complete. Now is really taper time. A day off will not be bad. So I didn't run this morning.

The earth didn't shake. My shoes didn't vaporize and disappear. My running clothes are still waiting for me for tomorrow. I think that I did ok today. Had a good nap and watched some NCAA basketball. In past years I would have gone ahead and forced a low quality run for no reason other than just being stubborn. So hopefully tomorrow's weather will be better and I can get me run in. I know the surface might still be a little questionable but it should be better. I hope so. I don't know if I can make two good decisions in a row.

Forward we go! May your roads and trails be happy an safe!

Marathon- Little Rock Style

2009-03-18T17:52:00.002-06:00

The Little Rock Marathon in Little Rock, AR was fantastic! It was a great marathon race put on by an amazing group of staff and volunteers from the Parks and Recreation Department and local community members. It was a welcomed surprise to my marathon schedule for the year and a "must go back" for next year. I would have to rate it as one of the top five marathons that I have ever done. Very well organized and plenty of things to do before and after the race. One of the things that impressed me the most was just how glad they were that you were there and had chosen to run in their race. It was mentioned several times from hotel staff to the restaurants that we went to. Organizers wanted everyone to have a great race and to have a fun time in their city. It was also designated as a "walker friendly" race. Many people took them up on the walker invitation which included a two hour early start option.

We stayed at the Peabody Hotel which was an incredible experience. Wonderful service and the outstanding food at the Capriccio Grill Italian Steakhouse was a big plus. If you ever get a chance to stay there, check out the duck parade. From the minute we were picked up at the airport by the hotel shuttle to arrival at the hotel, we were treated to a historical conversation from the driver about the sites and sounds of the city. We were greeted upon arriving with cold, rain and wind. Yes, I was worried at that point and it was just Friday night. Rooms were large and like I said before, the food at the hotel was amazing. Hotel: A+

Registration and Packet Pick-Up was very easy as it was located next to the hotel at the Expo. Packet pick-up was well organized and fast. All directions were spelled out clearly and the tickets for the Pasta Dinner and Post Race Party were easily purchase without any hassle. Participant shirts and timing chips were easy to get and check out. Volunteers were very informed about the race course and gave me very worthwhile tips on navigating the hills and out and backs. Registration and Packet Pick-Up: A

The Expo was not large but there was enough there to get you by and also be able to purchase things that you might have left at home. Vendors were not especially energized to be there though and a few looked like they were just waiting for Saturday evening to come. There were only a few booths with really good sale deals on merchandise. Others seemed a little high priced. Some shoes were half price. There were no major vendors there from running related companies though. That to me is a real negative. Expo: B

The Pasta Dinner was catered by the Peabody Hotel and it was simple yet very good. The buffet set-up provided an easy access to get seconds and also to get in and out of the dinner if you wanted to get back and rest. The bread was fantastic! It was great to have runner/author Bart Yasso there to say a few words of encouragement and to recognize a few groups and individuals that deserved the recognition. It was my first introduction to the Marathon Maniacs group of which I sent in an application today to become a member. Pasta Dinner: B+

The race day organization was very well done. This was the first year that they used the corral system and it worked very well. Everything (Information signs) was very well marked and there were plenty of porta potties available. The start was smooth and with the cool temperatures and overcast skies, it was a great start. Starting Area: A

The race course was hilly and challenging. After saying that though, it was strangely fast. There was some circling around downtown around historic sites and then off we went over a bridge to North Little Rock where we did and out and back kind of circle thing and then back over the bridge where we then did a true out and back with a turn around at about mile 21. The course was beautiful in many paces and also very normal "city looking" in others. The aid stations were staffed with very good volunteers that really knew what they were doing. Lots of on course support: people giving directions and medical staff. Race course, aid stations, and volunteers: A+

Finish Line events were excellent with a band playing, a pre-made goodie bag of food plus other food items available to choose from, plus getting the biggest marathon medal I have ever seen. The really amazing thing is that Bart Yasso and another person announced every finishers name as he or she crossed the line. He was there at the finish line to high five and greet everyone. The local FOX network station also provided finish line footage of each finisher and can be accessed by anyone wanting to see people finish that they knew. It was really a great finish area. Finish Area and Volunteers: A+

The Post Race Party was held at the Clinton Presidential Library with BBQ and Bands plus a free tour of the museum. If there was one glitch in the whole experience, this was it. People had to wait in line for food from an hour to an hour and a half. There is nothing worse than making marathoners and their families have to stand for that amount of time. It was really not a good situation at all. I hope that they reconsider for next year. The BBQ was outstanding but too little to late. Post Race Party: D

Monday was a travel day and with a late afternoon flight departure we were able to just have a great time in the River Market area and sample great food and have a great walk to stretch out my sore legs. We toured the Old Statehouse Museum which was interesting. Little Rock has so many things to do. It is really a great area to visit and also a great area to race.

I had a great race experience and enjoyed every minute of the trip. I qualified for the Boston Marathon for the second time this year with a time of 3:39:00. The course was tough and hilly as I said, but my race strategies, training, and Hammer Nutrition supplements helped pave the way to a strong race. These are all important components of my preparation. But like many other runners, my faith also provides me strength and endurance.

Forward we go! May your roads and trails be happy and safe!

2 Longs Each Weekend

2009-03-07T19:48:00.002-06:00

As I prepare for a 44 mile ultra race in April, I have adjusted my training plan the past month or so to include two long runs over 20 miles on Saturday and Sunday. Midweek training includes two 9 milers and a 6 usually throwing in fartleks, tempo, or hill runs with those miles as well as three nights of Cross Training. Needless to say, there have been many good runs but also a few clunkers. It never stops amazing me how the first mile of some of these runs can seem like the hardest. Especially when the winter wind blows hard at you from the north for that first one. I have also run a few marathons during the training schedule to break the routine and get into some racing conditions. The upcoming Little Rock, AR., marathon will be one of those. I am looking forward to Little Rock as I have heard many good things about the race and the people that run it. Even with the "hills" they talk about.

Today as I was running my 26 miles several things came across my mind as I was running. Yes, there were buds on some of the trees. And yes, where I live it was 70 degrees today and will get cold again next week...but I was thinking of some Spring Cleaning things that we should all be thinking about:
1. Register for some races coming up in the next few months and set some training goals to get you there.
2. Shoe check. Take a look and also take a run in the shoes you have had during this winter and see if it's time to get new ones. Remember I recommend to buy two pair at once so you can rotate them and keep a good bounce to them.
3. Gear check. Same as the shoes. You deserve some new running gear. Go for it!
4. Donate. If you have a bunch of shoes around that are good for wearing but not for training, consider donating them to a local organization that might need them.
5. Check out your nutrition and training plans. If you don't have one, consider putting together some ideas and set goals.

I'm looking forward to the race schedule that I have the next few months and will keep you informed of how things are going. You can check out the races that I have coming up on the side of my blog.

Forward we go! May your roads and trails be happy and safe!

Running Twitter

2009-02-27T20:14:00.002-06:00

Ok, so I've found something new (at least to me). I am now officially registered on Twitter. Twitter for those of you that don't know, is a site that let's you communicate and stay connected with people via computer or cell phone. It is fantastic. If you are interested in signing up to Twitter, go to the link above and get started.

I plan on using it to communicate about my training runs and other things that relate to topics on my blog. If I am on a run, I'll update people on how the run is going and then also send messages on the latest in training and nutrition tips to people that have signed up to follow me. You'll find out firsthand how things are going and hopefully get some useful information. To follow me just follow me at http://twitter.com/mawoolard.

Have a couple of long runs scheduled for this weekend. It would be a good time to follow the progress.

Forward we go! May your roads and trails be happy and safe!

Austin Marathon-Not Just a Fireball in the Sky

2009-02-17T23:18:00.002-06:00

The 2009 Austin Marathon last weekend was a big success! The new course was a hilly challenge and one that I was really happy to have run well. ( Finished in 3:49:01) Austin is a great host city and a city that is just made for runners to have a good time in. The running trails and running clubs are incredible and very well supported.

This was billed as the best "Green Marathon" in the U.S., maybe the only one. I would have to agree that the race staff and city have worked well together to recycle everything but the runners. And that's what worries me. Is being "Green" enough to make runners come back? It was really a no frills marathon. Although I was glad that the Goodie Bag was not filled with 10 lbs. of junk that you never read, I was a little disappointed that the packet pick-up at the Expo was handled like a cattle pen for runners. At least when we went, the line was very long and for runners, being on your feet for an extended period of time is not a good game plan. Compared to other marathons the Austin Marathon would grade low in my book for packet pick-up. After that, getting your tee shirt and other things went well. The Expo was fairly small but vendors were very friendly and willing to help sell whatever product they were displaying.

The pasta dinner the night before is one of he best in the country. Speakers Dick Beardsley and Bart Yasso provided great motivation as always. They are fantastic representatives of the running community and world famous authors. A big thanks for being there goes out to them! Overall, Race Director John Conley did an outstanding job with all aspects of the marathon and half-marathon. There are always exceptions and there is no way to please everybody.

The actual race itself seemed to run smooth from a runner's perspective. The surface of the course was very good, the volunteers at the aid station were outstanding (I always wish I could thank each of them individually). Representatives from the Fire, Police, and Medical community were everywhere and always willing to help with any aspect of the race. Another big thanks to all of them! Finishing hills at the 22 and 24 mile markers were intense but added a great amount of satisfaction once you were up and over. The finish line area was exciting and electric as it always is. Talk about a runner's rush. Wow! It was great! The crowds along the way were very supportive and vocal. That is really helpful as you progress in your race.

With all of that said wouldn't you know it that what steals the show is some bright falling light from the sky. Not the runners who just finished their first marathon. Or the runners that had run all of the Austin Marathons. Or the runners that PR'd and maybe qualified for Boston. Or the runners that struggled through injury, cramping, or just plain feeling like "Why did I ever do this?". The news didn't show that each and every participant either in the half or full marathon had trained and prepared for this race for months, and given up countless hours to make their dream come true. Well, maybe it was just Tinker Bell, but CNN's coverage of the Austin Marathon Fireball can be found in several places on YouTube. If you want to see it you can check it out. For more important information, check out the results of the thousands of people that finished the race at the Austin Marathon website. Congratulations to all who participated. Remember what John Bingham, author and inspirational speaker, says to all runners," The miracle isn't that I finished. The miracle is that I had the courage to start."

Forward we go! May your roads and trails be happy and safe!

Runner's World Recipe Finder

2009-02-12T09:11:00.004-06:00

There are times when a website really puts out something that is really very helpful. Today's Runner's World Online email mentioned their Recipe Finder. It is a great collection of food ideas that just make your mouth water to think about them. It is also a very easy to navigate and to just look for ideas that might really fit your nutrition needs. Sometimes it is good to have these ideas at your fingertips in case you are looking for something to fix for a meal/snack and really need to try something new or just change up an existing one that you might already have.

Each tab has multiple categories for a variety of nutritional needs. It's fun to just explore the site and take advantage of the incredible recipe ideas available to you. I think that they have covered just about everything that I can think of that a person might want if they are searching for ideas for meal planning. The site is filled with ideas that are really ones that we all can do. Ones that don't require us to have our own chef at our house.

The category search feature is really great. The categories are:course/dish type, health concerns, dietary needs, main ingredient, cuisine, occasion, cooking method, cook/prep time,
cooking skill, and food for fitness. This feature really makes it all work so well in a search of what you might want to eat.

Enjoy this site. Bookmark it/ put it on your favorites so you can get to it fast. It really has lots of information for all types of runners and cyclists.

Forward we go! May your roads and trails be happy and safe!

Running Through the Super Bowl

2009-01-31T22:17:00.004-06:00

Tomorrow is the big day. Super Bowl Sunday. While many of us will be out for our long run or spin, others will be gearing up for that yearly food fest that also includes an NFL football game and some interesting commercials. After my long run today of 26 miles I went grocery shopping for a few things this evening and found out that just about every junk food available to the buying public was on sale while everything else was at regular price or higher. Great Message.

The commercials will provide an insight to where we are as consumers to some degree. Many companies really go for it and don't mind paying the estimated 3 million dollars for 30 seconds of fame. But is that the real thing they are after? Is a statement being made for us that we just don't get? What if during each of these high priced ads, a runner ran or cyclist biked through the ad and just waved and said, "Hey, look what I'm doing. I'm getting some exercise. Wow! It feels great!". What kind of additional message would that send across our country and the world about the need to get out and get some exercise? Millions of adults and children will be glued to the television and can be influenced by this massive product invitation.

What if we spent that much effort on getting the fitness message out? Wow! What an impact! Following is a Budweiser ad from the past that shows some possibilities.

So as you watch or in many cases don't watch America's tribute to "I'll buy just about anything if you show it during the Super Bowl.", think about that runner running through, the cyclist biking through, the yoga participant stretching through, the walker walking through, and many other possibilities that could demonstrate fitness or a healthy lifestyle. The Budweiser commercial presented a strong message. When will the other corporations join the team? Budweiser gets it. Do you?

Forward we go! May your roads and trail be happy and safe!

Chevron Houston Marathon 2009

2009-01-22T20:52:00.003-06:00

Ran in the Chevron Houston Marathon last weekend. What a great weekend! Weather was great. People in charge of the marathon were fantastic. The expo was very well organized with excellent vendors with just about anything you could ask for. As I go to each marathon or ultra-marathon that I run, I find it interesting to compare the outcome of all of the organization and planning that goes into each race. Houston was at the top of the charts in just about every category.

The course is a fair and fast one with a few hills but very good surfaces and mile markings. At each mile marker there was a volunteer calling out split times and letting you know by wave how you were doing. It was great!

The morning of the race was really well organized. Signs were posted everywhere showing runners, either marathon or half-marathon, how to get to their respective corrals. The 7:00AM start meant that the race would start in the dark so lighted directions were vital. Then there is the ever important race for the porta-cans. No need to in Houston. I have never seen so many. Both all around the start area and then also in the corrals. There were also more than enough porta-cans along the course. Not just one or two like most races.

Aid stations were staffed by wonderful volunteers that really knew what runners needed. I carried a hand-held bottle and they were always ready to fill it up with either a pitcher or multiple cups to speed my aid station time along. That really makes a difference. The crowds were amazing and very encouraging. It seemed like there were people watching the entire length of the course.

Now the fun stuff. Mr. Organized here had his first race where gear things just didn't go well at all. The waist pouch (The brand name I don't know. The tag is missing or I would reveal what a piece of junk that it was) where I keep my tubes of powdered Heed, Perpetuem, and Endurolyte caps from Hammer Nutrition, broke at mile 1 and fell to the ground with a "Oh no that can't be happening" sound. So I picked up the pouch and carried it in one hand and my hand-held bottle in the other for the remainder of the race. It was difficult getting things out for each time that I needed them but it worked out and although some time was lost, I got pretty good at stuffing things under my arms when it came time to fill a bottle up. On top of that, the afternoon before the race I was putting my timing chip on my shoes when I realized that I had put it on the wrong pair of shoes. So a trip back to the expo to get extra ties (yes I do put multiple ties on the chip, never have trusted just one) was in order. Mission accomplished. Now the hunt starts for a new waist pouch that will last longer than three marathons.

I also am a creature of routine basically the minute I step on the plane or in the car to go to the race until the finish of the race. At this race, there was the traditional pasta dinner at a fantastic restaurant near the hotel which I did as usual. But the twist this time was that instead of going back to the hotel and pace back and forth until the 4:00AM wake-up call, we went to the Rockets/Heat NBA game. Outstanding! What a routine breaker that was. But all was well.

As I crossed the finish line at 4:01:52 I thought of many things. I thought about how blessed I was to have the opportunity to do my running thing. I thought about my wife Berta who cheers me on at races and follows me on training runs and meets me with my stock of Hammer Nutrition products. I thought about my son Andy who didn't get to run this race with me because his dog Monk had major surgery and he wanted to be near him during the hours of recovery. A good decision. Monk needed him. Andy is also trying to get an ankle better for future races. I thought about my daughter Kelsey who makes signs for us all and makes me laugh at some of the crazy things I do to get ready. I thought about Larry and Sheri, our amazing friends. Larry ran a fantastic race and Sheri was there to take pictures of the race and cheer us on. And then as I walked on past some medical people and volunteers who asked if I needed anything, I thought some more and said, "No, things are just great!". Thanks to all of you who bring a bit of sunshine each day to the world around you!

Forward we go! May your roads and trails be happy and safe!

The Quadricep Group, Adductor Group, and Hamstring Group Were Talking the Other Day and....

2009-01-12T21:33:00.008-06:00

Running in the cold weather presents several challenges. Some challenges can be helped by a good selection of gear from running specialists. A hidden challenge that often carries more importance than you might think is what we should call our "muscles in action". Stretching is a vital part of the before and after part of a training run, race, cross training day, or rest day. This becomes a very personal situation. Everyone is different here. Some people require more stretching than others. Some runners can bolt out the door with no other preparation than lacing up their shoes and grabbing their water bottle. Even in frigid temperatures many just make a quick stop to grab gloves and a hat and off they go. I am not one of those.

As mentioned in earlier blog posts, I have a specific routine before each run. One that I feel benefits what my body needs to maximize my endurance and speed. By habit, I have often done the majority of my stretching after a brief warm-up walk of 1/2 mile. With the colder temperatures, I now do a lot of my stretching indoors before I go. I have also at times used a heating pad for just a little while to warm the muscles up prior to the indoor stretching.

How can you get even more help? During the past few months I have been using The Stick, a fantastically simple training tool. The product is available online, at running stores, and at most larger race expos. It is well worth the money. It has been very helpful to me in rolling knots/kinks out of sore muscles. It provides myofascial release and trigger point therapy. Using it increases circulation and encourages blood flow. It has really helped me during these cold months but also helped a great deal during the summer and fall training times as well. I would strongly consider getting one!

Also remember that everyone needs different amounts of stretching time and preparation. Cold months make it even more important. There is no specific rule. Just make sure you are stretching before and after any time you are calling on your muscles to do some work. A very beneficial time is right before bed after you have had that protein shake to help the healing process from your daily training. Get those knots and kinks out, get that blood flow started, and then get a good nights rest.

Forward we go! May your roads and trails be happy and safe!

A Running Happy New Year New You Year! What?

2008-12-31T12:55:00.003-06:00

Happy New Year! Each year we are faced with new year's "to do's" by authorities around the world. This year is no exception. The cover of many magazines, well almost every magazine, carry headlines that it is time for a "New You!". Sometimes I think at the stroke of midnight we should all yell "Happy New You!", because that's what we are all told will/should happen. In the running community, things are really no different. Many running publications whether it be the magazine or online formats promote the same theme. Where were they in July?

Andy Rooney, of the CBS News program 60 Minutes, would have a ball with this. His humor would attack the theme of "It's Time for a New You" from many directions. Not pretending to even have an ounce of his talent, I can't help but take a look at the cover of one of the leading running magazines and have some fun with it. Runner's World has several cover story headlines that just invite a comment or two. Let's take a look at a few:

New Year, New You an inside look at "What kind of runner are you? Were you born to run a fast 5K, a strong marathon, or something in between? Here's how to find out- and how to realize your full potential." Actually not a bad article, but I don't know what I was born to run. No one has told me. The article sounds like you are supposed to choose by January first and then stick with it. What if you change your mind? Do you have to wait until the 2010 issue to see what to do?

28 Tips to Lose Weight, Get Inspired, Achieve Any Goal Why did they stop at 28? Have you ever wondered who comes up with these numbers? I would have done better with maybe 10. But could I have used 40? Who knows.

No Time to Train? 20-Minute Workouts If I don't have any time to train, where am I going to find 20 minutes? For some people they might as well have said 60 minutes or maybe 5.

Beginners, Feel Good on Every Run So does that mean that if I am not a beginner I can't feel good on every run. I'd like to meet a beginner that felt good on every run. I'd like to meet anyone that felt good on every run!

A Better Way To Breathe OK, now they've got me scared. There's another way?

Do You Tie Your Shoes Wrong? Well, no, I think that I am doing ok. I've been doing it for a long time and no one has told me that I am doing it wrong. I knew there was something I missed that day I was absent in Kindergarten!

Why We Need Running Partners Not being an early morning runner, if I run in the early hours, I really do need a running partner to help me find my way back home. Not quite awake!

Cut Calories, Boost Nutrition- Holiday Meal Makeovers How many people are really going to read this article before February?

On a more serious note. While it is fun to make a little fun at these Runner's World cover headlines, the articles that follow in the magazine are very well written and contain some high quality suggestions that I know will work to a certain extent for all of us. The January 2009 issue does contain excellent information in a very usable format. Easy to pick up and put into practice.

However, my favorite is the one on the cover of Adventure Magazine each month right underneath the magazine name: Dream It, Plan It, Do It. All kidding aside, that's got some power! Have a Happy New Year, and may 2009 hold all the best for you!

Forward we go! May your roads and trails be happy and safe!

Running Journals

2008-12-27T22:21:00.002-06:00

I received a running journal as a gift for Christmas. As I opened it, I realized just what I had in front of me. It was to become the "year in review" for 2009. Today the journal is empty. But what possibilities exist for each page! I can't wait to write down each and every training run, cross training session, rest day, or whatever I choose to write about. The running journal takes on a life of its own. Every step that I will take in 2009 will be recorded there for me to look back on and see just what I accomplished and the races that I ran in as well as the gear that I wore each day.

There are so many ways to keep a running journal. There are the written ones like I just got, the computerized program journals, and the journals that are a part of a Garmin or other brand of wrist technology. Whatever the type, the possibilities for analysis are endless. Overwhelming to some, just right for others. The flow of information is only limited by the one putting in the data. No matter if you are a 5K runner or an ultra-marathoner, I think that it is extremely important to keep track of what you do each day. It is also important to keep track of how you felt about your training and what changes you might make. It's difficult to do that if you can't look back at something and see how your run went a few weeks ago or months ago. So what am I going to put in my journal?

Well, here is a list of things that I will try and keep up with:
* Date and Time of training run
* Weather conditions for the day
* Distance for that day's training run (I will also fill out the week in advance so I can see what is coming up.)
* What gear I used that day and how I felt about how it performed
* Where I ran
* If it was a race, how I did and comments about race strategies that I used.
* Who I ran with, if not by myself
* Enter into the journal when I started wearing a new pair of shoes so I can keep track of the mileage. (Also keep track of my two pairs of shoes wear rotation.)
* Weekly and Monthly mile totals
* General comments about how I felt that day

So there you have it. Some ideas about what to write in your running journal. I am sure if you are writing in one you have many ideas too. These work for me. If you don't have one I would suggest you start one just to see the things that you have accomplished. You will be amazed at what you can do!

Forward we go! May your roads and trails be happy and safe!

Dallas White Rock Marathon

2008-12-16T20:38:00.012-06:00

Just got back from running the Dallas White Rock Marathon on December 14th. What a great experience it was! It is a fantastic marathon. Great course and the volunteers were amazing. It was great to have Andy, Larry, and Joel there to run with.

Race day started out with a 4:00AM wake-up. Then we made our way into Dallas for the 8:00AM start. Parking can be an issue as it was for many this year who had to run to the start from vehicles that they had to leave due to traffic backups. It was really important to get there early to get into the lots. At 7:00AM I hosted an FCA Team Endurance meeting that was well attended by many individuals and we had a very meaningful devotion time to start our day. The confetti start is one of the best in the country. We had higher than usual temperatures and a strong wind to contend with the entire race. Larry Barthlow (Elite Runner Coordinator) was quoted in the Dallas Morning News as saying that his coach stated that "for every mile per hour in your face, it's minus 1.5 seconds [per mile]". Winning times according to the newspaper were 2:22:07 by Noah Serem of Kenya and 2:37:14 by Svetlana Ponomarenko of Russia. The winning times were the slowest since 2002 and 2006 for the men and women respectively. There were 6,360 marathoners, 7,000 half-marathoners, and 3,000 marathon relay runners. I also had a chance to visit with Barefoot Rick, a fantastic runner with many accomplishments.

A very special thanks to Sheri, Larry's wife, for the great photography. Below in the next two pictures, Andy and I are finishing the marathon together. (3:48:58) Andy did a great job (a marathon PR) and it was incredible to run with him!

Below, Larry is showing his great finishers medal and is happy that we had such a nice day to run the race! Larry is a fantastic runner, a great friend, and bakes a medal winning apple pie!

My apologies to Joel. At Blog time, I didn't have a picture to put in. Hopefully, I will get one soon.

For the most part, the race was well run. Registration and packet pick-up were very well organized as were the expo booths. I was interested at why some of the major shoe brands were not represented at the expo. It was really strange not to see them at a major U.S. marathon. I will always be curious at why a Sleep Number bed company was there instead of a running gear company. The expo did have a very good small display for those interested in cycling.

The race volunteers were some of the best I have ever seen. At the aid stations, there were always plenty of people to help and they were really into the race day with enthusiasm. The course was challenging but fair although the wind did make itself known quite well as we rounded White Rock Lake. Not the organizers fault though. The marathon has a great finish at the American Airlines Center. The crowd was large and very supportive. However two areas that race officials can improve on would be the after race food and also there was no designated meeting place for runners and their families as was advertised in race material. This caused lots of confusion.

But you know, when you have a great race, can be around great friends, enjoy outstanding weather, and be able to start your day with FCA Team Endurance, it doesn't get much better than that! I encourage all of you interested in running a marathon in Texas to sign up next year for the Dallas White Rock Marathon. Meanwhile Andy, Larry and I are looking forward to our next marathons: the Chevron Houston Marathon in January and the Austin Marathon in February.

Forward we go! May your roads and trails be happy and safe!

Gobbler Grind Marathon/ Qualifying for the Boston Marathon

2008-11-24T20:36:00.004-06:00

November 23, 2008. Race Day. Yesterday I ran the Gobbler Grind Marathon in Overland Park, Ks. The alarm went off at 5:00AM to begin the day. Our daughter Kelsey had made signs for me wishing me good luck as she always does (Her signs are outstanding!). Breakfast included probably the worst oatmeal I have ever made on a race day. My combination of oatmeal, soy milk, and protein ended up looking a lot like modeling clay. Pressed for time, I ate it anyway. Usually I make a pretty good bowl of oatmeal, but over the past few days that has not been the case. I arrived at the race around 7:00 on this cold November morning ready to run with a goal of running under 4 hours for the race. Race day preparation and routines are very important to me and include a good pre-race plan that is timed down to the starting time of the race. This day was no exception. After a couple of porta-potty stops and then stretching 30 minutes before the race, I was ready to go.

The race was run on a great course that included some residential streets but mostly running/biking paths. The surfaces were fantastic and the route was well-planned and challenging. The course included some challenging hills and some great footbridge crossings. The weather constantly improved temperature wise. The day was just about perfect for race day. A big thanks to the race director and all of the fantastic volunteers that helped at the aid stations. They did a great job! I wish that the volunteers at a race really understood how much their work at races is appreciated. There were several times on the course where volunteers directed runners as far as which path to take according to what race (marathon, half-marathon, and 5K) they had entered.

It was just one of those days. Everything felt great. I didn't get the best positioning in the starting pack. I was a little too far back. I didn't do a very good job of getting where I wanted to be. The race started and I quickly made my way out of the starting group of runners and was glad when things thinned out. As I approached the halfway point I was at 1:51:02. At that point, I knew I had a chance at running my goal time of under 4 hours. I decided to really let go, relax, and go for it. The last half of the race was run in 1:49. I was really happy with a negative split.

As I crossed the finish line, my watch read 3:40:02. I had just run my third fastest marathon. Once again, my Hammer Nutrition products (Heed, Perpetuem, and the Hammer Bar) provided the fuel needed to run well. I really didn't think about Boston at that point but my wife, Berta, mentioned the possibility that I might have qualified again. A quick call to Andy to meet him for lunch and a request for him to get on the the Boston Marathon website to check out what time I needed to qualify, led to the fantastic news that I had again qualified for Boston. I had run an 8:24 per mile pace and finished 2nd in my age group. Upon arriving home, I found the driveway full of sidewalk chalk congratulations that Kelsey had done for me. Yes, as the message said on the driveway, we are going to Boston again. It was a great day!

Forward we go! May your roads and trails be happy and safe!

Running Thoughtfully

2008-11-17T21:47:00.004-06:00

Running quotes have always been a favorite of mine. Stan Jensen's website run100s.com has a great section of running quotes that are serious and also will make you laugh. His website is full of great runner information that is very useful and is very easy to navigate. The quotes part of his website has really given me some things to think about the past few weeks as I prepare for my next marathon this Sunday. His site has helped me form new strategies on how to prepare for my next level of running over the next one or two years. Those goals include running a 50 mile and a 100 mile race. I know. Crazy as it might seem, the challenge is out there. The quotes that I have listed below are some that caught my eyes as I thought about things on my runs. My marathon and ultra-marathon goals will take careful planning and thought. If I stick one of these in my pocket on some dark winter evening, maybe it will give my feet a little extra bounce for the run. Enjoy!

"Obstacles are what you see when you take your eyes off the goal" Luis Escobar

"I decided to go for a little run." Forrest Gump

"If you see a fork in the road, take it." Yogi Berra

"We'll tell you when to start and we'll tell you when to stop. In between, don't think, just keep running." Ken Chlouber

"If I can see it, I can run to it." Randi Bromka Young

"The 10K is a race. The marathon is an experience. The ultra is an adventure." Bryan Hacker

"If we do what we did yesterday, we'll be OK.  If we do something new
we'll be competitive.  If we are always looking for new and innovative
ways of doing things then we will be the best."
- Unknown

Forward we go! May your roads and trails be happy and safe!

Runner's Toes/ This One Hurt!

2008-11-09T20:31:00.003-06:00

Let's just get this laugh out of the way right now. Those of you that want to laugh can, others that can show sympathy please do. Most of you who know me, know that coordination is not my main strength. So when coordination is a priority, look out. I'm in trouble.

This morning as I was preparing for my run of 14 miles, I was getting my running gear together and had to get something from the closet. As I exited the closet, my left foot didn't. I raked the door across my left foot with most of the blow coming to my little toe. Now, to say the next sounds you hear would have startled the neighborhood would be a bit of a tale. But it did bring my wife up to the area with a question that we all love to hear, "Are you ok?".

With the wild look of pain in my eyes and near hyperventilation coming on, I quietly uttered the words, "My toe! It really hurts!" Then the question of, "What happened?" Too proud to tell exactly what happened and knowing that my son Andy was coming over to run in just a few minutes, I said, "Oh nothing." Then I just walked around until the pain went down to about a "2" as they say. I then realized that I had to put this darling little now swollen toe into my shoe. The pain was intense. But then I crossed that runner's threshold and either it just got numb, or I did. I quickly walked around and did my pre-run stretching and thought that I would be able to somehow run today. I wasn't going to tell Andy. No way. I wanted to have a great run without him worrying about "the Toe". In an amazing turn of events, by the time he got there and it was time to run things felt pretty good. No need to tell the story now I thought. Time to run! We had a great run and I really had no pain at all. At least I didn't think so.

After he left, I thought it was about time to check the toe and see how it was. When I took off the shoe things appeared to be normal. But when I took off the sock, there looking up at me was a little toe twice the size that it had been when I got up this morning. It had all the colors of the NBC peacock, looking much like a boxer that had lost a fight. It was a mess. So I did what most of us would do. Applied ice. Well, the swelling went down and now it still as all the colors but is about half as swollen as it was and doesn't hurt all that much. My wife looked down at my "ultra' feet and said, "Your poor toes!" Yep, they're mine all right. Several missing toenails, a black nail that is soon to vacate its home I'm sure, and a host of other sad looking nails of various sizes, shapes and colors. Before you laugh too hard, take off your shoes and socks and look at your own toes. Not a pretty sight is it? Just call them runner's toes and and be glad your kid doesn't take you for sharing time at school!

By the way. Changing the subject. One of my favorite magazines is UltraRunning which I read while toesitting today. They have a great group of writers and great race reviews. It is a comprehensive magazine that makes you want to sign up for every race you read about. Articles are very well written and provide very good insight into the world of ultras.

Check your toes, and remember....

Forward we go! May your roads and trails be happy and safe!

Marathon2Marathon Pictures

2008-11-03T18:45:00.037-06:00

Marathon sunrise and a beautiful start. Here are some pictures of the Marathon2Marathon Race that Andy, Larry, and I did on October 18th in Marathon, Texas. It was a great trip and a great marathon to run. I highly recommend it for your race calendar next year. The people of Marathon were fantastic and the volunteers did an outstanding job. Wow, what an experience!

Forward we go! May your roads and trails be happy and safe!

The North Face Endurance Challenge 50K Trail Race

2008-10-29T17:23:00.002-06:00

What an incredible experience! The North Face Endurance Challenge 50K race in Madison, Wisconsin was amazing. I ran it last Saturday (October 25th) along with Andy and Brett. After a 9 hour car ride, I was ready to run. The course was in the Kettle Moraine Forrest about an hour east of Madison. It was one of the most beautiful settings for a trail run that I have ever seen. It seemed that around every turn or up every hill, the course changed and it was even better than the miles we had just covered. It had rained the night before so there were spots on the course where there was standing water. We also ran through and over some mud, deep sand, rocks, small chunks of wood, small bridges, meadows, and along single track paths. The course ratings that were provided by the race website were very accurate in terms of elevation change, technical terrain, overall difficulty, and scenery. The race organizers did a very good job preparing us for what was to come. The course markings were excellent, the aid stations were very well organized with friendly people and plenty of food. The race organizers were ready to make the 31 miles as good as it could get.

Race day started off with my wake-up call about three hours before race time. I had granola with soy milk and added some Hammer Whey Protein. I then mixed my first hand-held bottle for the race with Hammer Heed. I was very happy with the way my Hammer Nutrition Products fueled me for the race. I had already pre-packed small one serving plastic bottles of Hammer Heed and Hammer Perpetuem to refill my hand-held bottle along the way along with my Hammer Endurolytes and Anti-Fatigue Caps. I had a small waist pouch to carry them in. I was ready to go! I also packed my drop bag which I would have placed at mile 22 so I could restock what I needed in terms of supplements and race gear. The plan that I had worked out for all of this took a lot of time but worked very well and was a key factor in my success of the race. I was happy with my running strategy for the race as well. I had good strength and energy all the way through to the finish of the race. I actually almost took out a volunteer trying to put my medal on due to my surging finish with Andy. We finished the race with a negative split which is always a goal for me to try to get.

It was great to run with Andy and Brett others form the North Face stores. It was a great group. We all worked together to make it a team effort and many times as we encountered other runners along the way and talked to them, we realized just how awesome it was to be out on this fantastic course and with such great weather and surroundings. North Face provide great items in the packet for the runners. Each runner got a technical shirt, stocking cap, and a pair of socks. Very nice!

Post race time was spent trying to keep warm, enjoying a fantastic hot food buffet, and telling stories about the race to anyone that would listen. I followed up the meal with a Hammer Recoverite shake and then a late dinner with Andy and Brett. It was a great day! Andy and I had run a marathon the week before in Texas and here we were having just finished an ultra-marathon in Wisconsin a week later. It was time to celebrate our accomplishments.

It's recovery week now. Time to run a few miles and let the body gain strength and repair. Up next for Andy and me is the second part of the Texas Quad marathons on December 14th. The Wellstone Dallas White Rock Marathon .

Forward we go! May your roads and trails be happy and safe!

Marathon2Marathon Race Report

2008-10-21T20:49:00.007-06:00

This past weekend (Oct.18th).........Who would have thought that when I signed up for the Marathon2Marathon race in Marathon, Texas that it would be so incredible? What a fantastic experience and one of the best kept secrets of all of the marathons in this part of the country. The organization of the race was outstanding. The volunteers were hard working and dedicated to making the race a huge success. Andy, Larry and I were all excited to start the first race of our Texas Quad of marathons. We were not disappointed at all. The number of participants was small in terms of some of the larger marathons around the country but that just made the experience all the more positive. Volunteers that worked the aid stations were very friendly and helpful and the stations were well stocked and easy to get to. The pasta dinner the night before the race was put on by several volunteers and was excellent. The post-race party was an outdoor event under the stars. I didn't realize that the stars could be so beautiful. They were so clear and bright.

The race course was challenging but also a thing of beauty. The race started just outside of Alpine, Texas and followed a straight line (other than one curve in the road) back to Marathon. It was run on a highway between the two cities. We, of course, ran on the shoulder of the road. You could see for miles at a time. It was amazing to have such views of the surrounding area. Running with mountains all around you as you are running in the lower elevations was something that I will remember for a long time. The course had several rolling hills with a "where did this come from" hill at mile 22. As you finish the race, you can see the finish line for miles and hear the sounds of the crowd waiting to cheer you through the finish. The people in the town really supported this race. They made you feel so welcome. The weather was fantastic. It was cool to start the race and warmed up as the morning went on. There is something very special about starting a race and watching the sunrise. It was spectacular!

We stayed at the Gage Hotel which was incredible! The food at the Gage was amazing! There is so much to do in the surrounding area that you could stay for a week and still need to come back for more. It is truly a runner's paradise.

A special thanks to Berta and Sheri who crewed the race for us. They did an outstanding job of keeping us going as well as helping other participants too. Their support was very much appreciated! I was very happy with the Hammer Nutrition Products that I always use. They were fantastic! My Brooks Infiniti's felt great the entire way and provided great support!

Many stories and memories were created and I'm sure will follow soon in this blog. The lady on roller blades that until mile 15 or so Larry and I couldn't figure out how she kept showing up coming down the road at us over and over again. The man that kept going to the "green porta-cans" until at one of the last ones he said he was sorry he had to catch up with us but the door was stuck. More on these adventures at a later date as well as race pictures. Larry and I had a great time running together and I am blessed to have such a great friend to run with at these marathons. Congrats to my son Andy who finished in 9th place overall with a sub 4 hour marathon! It is an incredible blessing to be able to do these marathons with him. What a day!

I can't wait to go back next year. You should check it out and reserve the October date for a great marathon. Pictures of the race this year will be posted soon.

This weekend (Oct.25th), Andy and I journey up to Madison, Wisconsin to run a 50K in The North Face Endurance Challenge. We will be joined by running group partner Brett. It will be an exciting time!

Forward we go! May your roads and trails be happy and safe!

Running for the Future

2008-10-10T18:37:00.004-06:00

Yesterday I had the wonderful opportunity to speak to an elementary school track club. Two or three times a week they gather before school to run/walk a distance that is determined by the individuals in charge, usually between 1 and 2 miles with parent sponsors along also. The third through sixth graders really look forward to their morning sessions and are very proud to be in the track club. I was asked to speak to them and tell them a little about how I started running, what it's like to run in a race, how I train, nutrition ideas, and stretching.

They listened very carefully as I described how I got started running and why I liked running so much. As I told them that I started out walking and running just like they are doing (but as an adult) and then progressed up to running different distances, it was clear that they were very interested in learning more and more. They wanted to know what it was like to run a marathon and an ultra-marathon. It was fun to tell them a few stories about the races that I had run.

However, the most exciting part of the morning was that there were 60-70 kids exercising on a regular basis and enjoying being with their friends and parents. As I talked to them it was clear to me that they were the future of running. Right there in front of me were the future walkers and runners that would perhaps enter races as middle school, high school, college, and adult participants. Whether it be for recreation or competition, they were going to be the foundation. It was so exciting being a small part of what they are doing.

Dean Karnazes has an organization call Karno Kids that raises dollars to support improving health and wellness of our youth. His website talks about how we all can become active in his quest of "No Child Left Inside". It's amazing what is going on in our communities.

As the morning ended I asked the kids if they knew what a standing ovation was. They mentioned that it could be something that was real good, something that you enjoyed, something special, and other phrases. Then I told them that the morning was not about me, but about them. It was about them getting up early to come to school and to care about their health and wellness. It was about them coming to be with their friends and parents and to walk/run on a beautiful October morning. It was about them being the future of running. I asked them to stand-up and give themselves a standing ovation. They did. The gym roared with excitement!

As I stood there watching them leave the gym and then joining in with them, I realized that sometime down the road they might think back to that October morning where some guy that ran crazy distances gave them an idea that they too could dream. And make it come true!

Forward we go! May your roads and trails be happy and safe!

Marathons Here We Come and an Ultra too!

2008-10-03T21:17:00.006-06:00

Some James Taylor for you to listen to while you read the blog below.

I am so glad that October is here! Marathon2Marathon in Marathon,TX. on October 18th and The North Face Endurance Challenge 50K on October 25th in Madison, WI. are just around the corner. I am excited to run them both. It will be an experience to run a marathon and an ultra on back-to-back weekends. My son Andy will be joining me to do both of the races and our very good friend Larry will be running with us at Marathon2Marathon. It has been said that Larry and I are long lost brothers that have found each other after many years. I am convinced that this is true. It is a blessing to get to run with him! For Andy, Larry and me these marathons start a series of races that begin in October and finish in February. We will also all be doing the Wellstone's White Rock Dallas Marathon in December, the Chevron Houston Marathon in January, and the Austin Marathon in February. Looks like a Texas Quad to me!

The super feet of our running group will be well represented at The North Face Challenge as Brett joins us and at Dallas where Joel joins us. It will be incredible to run with them! They are both outstanding runners and dedicated running buddies. We are all looking forward to a great time at some awesome marathons on some fantastic courses.

Running multiple marathons in a row like this will require good race strategies, good nutrition, and an excellent training plan. It will also be fun just to accomplish the goals that we set a year ago in Dallas. The conversation in the restaurant brought smiles to our faces. Our brows narrowed at the thought of such an adventure. But there it was on the table. The challenge of the Texas Quad. Could we really get all of this planned? Was it as crazy as it sounded? The answer to all of the questions was yes. So here we go! Texas and Wisconsin, here we come!

Forward we go! May your roads and trails be happy and safe!

Marathon Long Run Training: Long and Steady, Surges, Fast-Finish, Marathon Race Pace, and Pace Changes

2008-09-26T21:24:00.003-06:00

In the October issue of Running Times, an article by Greg McMillan, M.S . on marathon training discussed 5 strategies to use with your long runs. I really liked how he presented a plan that prepared your mind and body for the different specialized long runs that you would do in your 16 week training program. Each strategy prepares you for a different type of pace for your marathon training.

The Long and Steady training run is a run of 2 to 3 1/2 hours at an easy but steady pace. This strategy works on the build up of endurance of the distance for future long runs in your training starting with 20 miles and moving up to 26 miles. The Long Run with Surges, your goal is that on every other long run, you put in "surges" (running fast bursts) every 10 minutes. These surges can last anywhere from 30 seconds to 12 minutes. This will provide a faster than average change of pace during the long run. Surges are similar to fartleks. Fast-Finish Long Runs mean that you finish the last few miles (I would recommend the last 2-4 miles) fast. You would be on marathon goal pace and then run the last 10-20 minutes of your long run as fast as you can. You are basically going to empty your tank. The Long Run at Marathon Race Pace is designed to practice your marathon race pace during your long run. An example would be for you to have a run of 20 miles and run the middle 12 miles at marathon race pace. The final strategy presented is the Pace-Change Long Run. You need to practice changing your pace during the race by doing these pace-change training runs. Very seldom do you run a race at the same pace. This might be due to weather conditions, crowded field of runners, or how you generally felt that day. You might need to "change gears" due to terrain or race tactics. If your marathon goal pace is 9:00 per mile on a 20 miler, then your pace change during the middle 8 miles would be between 8:45 pace and 9:45 pace. You would alternate between these two paces. This would work for any pace that you might want to run.

(Your marathon race pace is a minutes per mile time that you have set as a goal to determine your finishing time)

The article has a great chart that shows how many of the long run strategies you should do. During a 16 week training program, it is suggested that you should do 4 Long, Steady Runs; 4 Long Runs with Surges; 3 Fast-Finish Long Runs; 2 Long Runs at Marathon Pace; and 2 long runs with pace changes. After trying several of these during training for my upcoming 4 marathons and two ultra-marathons, I have been very happy with the results. It has been a good plan and a good challenge. Give it a try. It is a great way to get "fast" and also break-up your normal training routine.

Reading to consider:
Run to the Top by Arthur Lydiard and Garth Gilmore
Speed with Endurance by Bill Squires and Bruce Lehane
Paul Tergat-Running to the Limit by Jurg Wirz
Advanced Marathoning by Pete Pfitzinger and Scott Douglas

Forward we go! May your roads and trails be happy and safe!

Runner Stopped by Police...Well Almost

2008-09-20T18:50:00.002-06:00

Today on my long run I thought it had finally happened. I thought I was going to be stopped by the police. Not for speeding mind you, but for standing in the middle median while waiting to cross a very busy street on my route. Not a good decision on my part. The police car went by me, slowed down and then went on. Not sure whether I was going to be stopped, I continued on as if nothing had happened. Yes, I did make it across the street. But I did have the feeling the the car was lurking behind me the rest of the way waiting for me to make another bad runner decision. As I ran, I contemplated what I was going to say if the car came back and actually stopped me. So here goes:

(Flashing lights and siren blaring. I run to over to the curb and stop.)

Officer: "May I see your license and registration?"
Me: "Sure." Handing them my last gel and rag I use to wipe sweat.
Officer: "Do you know how fast you were going?"
Me: "I'm sure it wasn't too fast, I'm on a long run today and working on a medium pace."
Officer: "Did you say median pace?"
Me: "No, medium."
Officer: "Well, you were standing in the median in a very busy intersection. Do you know how dangerous that is?"
Me: "Actually I do this every week. Sometimes more than once."
Officer: "So you repeat this action on a regular basis?"
Me: "Yes. You see I run marathons. Do you happen to have any bread in the car? I am really needing some carbs." (Now I am starting to do some stretching because I am getting tight.)
Officer: "No we don't carry bread as a rule."
Me: "Ok, then can I have my gel back?"
Officer: "No, we are going to have to test it to see if there's something in it making you make bad decisions."
Me: "That won't be necessary, it's just carbs and protein."
Officer: "You runners are all alike. No regard for safety. Just run and run and run. Did you even look as you were trying to cross?"
Me: " Yes, but I did feel a few wind gusts from the cars as they went by." (More stretching)
Officer: "I am going to have to ask you to come sit in the car."
Me: "You don't understand. If I do that, I will lose all of my mental focus, get tight, cool off, wreck havoc on my running goal for the day, and that's not good."
Officer: "I'm sorry, we are going to need to check some things out before we let you go."
(Several minutes pass by.)
Officer: "We have also found out that you run with a group on the weekends. Is that true?"
Me: "Yes, it's a great group of runners!"
Officer: "Well, we're going to have to take you downtown. This is far too serious. Add the running group factor to this and we just can't let it go."
Me: "You don't understand."
Officer: "You'll get one phone call. I hope somebody in your group will come bail you out."
Me: "All of this because I crossed in the wrong place?"
Officer: Yes, crossing like you did is just not safe."
Me: "Say, on our way downtown, can we stop for bread? I need carbs!"

Tip for the day. Be safe and watch where you cross. Someone may be watching you!

Forward we go! May your roads and trails be happy and safe!

Great Sunday Long Run

2008-09-14T20:26:00.003-06:00

What more can you ask for in a long training run? Great running group. Great temperatures. Great stories, jokes, and other discussions. Nothing escapes this group as far as what can possibility be discussed. It doesn't get much better than it was Sunday. Our Sunday group was ready to go today. My son Andy, Brett, Joel, Casey, and Maria and I started out on a windy crisp day for a long training run. Our Sunday group is really awesome because anyone that comes can really just pick a distance that they want to accomplish that day and go for it. Some of the group members are training for upcoming races at a variety of distances and others are out for the great time of being out with the group. Distance really isn't a factor. Today's goals were from 5-20 miles. Some of the group ran a 10K race yesterday and I ran my second long run of the weekend. It just all works out. Today's run went fast. It seems like when you run in a group the miles go by so much quicker. I am really impressed with everyone in the group. They are all excellent runners and have a determination to accomplish what they set out to do that day. I have the greatest amount of respect for all of them as they find their distance for the day, go for it, and are supported by the group to reach their goal. They are amazing! It seems that the group communication as far as pace goes is always great and there are times we do push each other to reach for a faster pace and also give encouragement as we travel up a "fun" incline.

Of course there are other important factors that make our group training runs a success. That would be my wife Berta who meets us at several stops along the way to support us with a buffet of running nutrition possibilities. It's really amazing that she gives up many Saturday's and Sunday's to help us out or if the group is not running she follows me to help me on my solo training runs. Hydration and nutrition are just not a "worry" factor because she is there to help us out. If one of the group chooses to stop at a certain distance she shuttles them back to our house where we started and then hurries back to meet us again at the next stop. We are all truly blessed to have someone so dedicated to helping us out!

As I train for upcoming races, I am thankful to have the opportunity to run with such a great group of runners. It was a blast this morning, thanks everyone!

Forward we go! May your roads and trails be happy and safe!

Marathon/Ultra Pace Groups

2008-09-06T20:59:00.003-06:00

Also in October's issue of Runner's World is a great article on Pace Groups. The article titled, Party at My Pace, is an excellent account of the benefit of planning a pace strategy and having help maintaining it whether you are new to marathons or have run several. It's a good read. Remember only 1% of the population has completed this distance. What an accomplishment. To get there however, you need to use all available strategies. Pace Groups (groups that run together to reach the finish at a certain goal time) are one of those strategies that I highly recommend.

The article by John Hanc gives the following statistics: 30% of marathon participants run in a pace group, the 4:00 pace group tends to be the largest with 3:10 being the smallest, 38 is the median years of age of participants of the groups, and 69% have completed one or more marathons. These statistics are based on Clif Bar's Pace Team in 10 marathons.

There are however options. I like to put Pace Groups into three categories. A sponsored pace group like Clif Bar, a group that you form on your own probably a small or large group of running buddies, and solo with a pace band or watch.

The sponsored pace groups are really great. They are led by experienced runners that will virtually guarantee the finish time that you sign up for. During some of my early marathons I ran with several pace groups from Clif Bar and reached my goal time without any problem. They are entertaining and also release you from having to know exactly what pace you are running at a given point. They really make the race go fast.

My favorite pace group is running with my running buddies. We can all have the pace bands on and help each other along the way because we know what each other needs in a variety of situations. That has been the most fantastic experience of my running marathons and ultras. I treasure the time I have run with groups of friends from a group of 2 to 10. The support is extremely valuable as well as challenging. I think you are in more control of the situation if you run with your buddies. I have great memories of running with "the group" in several races and anticipate more great times in the marathons and ultras that I have scheduled coming up soon. Of course not everyone is as lucky to have a group of friends travel to marathons and ultras with them. So there is another option.

Running solo, is another option, with a pace band provided by online sources, expo sponsors, or a Garmin or other product is also a choice to keep you on pace. Many individuals choose this option and do very well. It all depends on what you are looking for in your race strategy.

There are some things to do and not do in a pace group as mentioned in the article. Don't arrive at the race late and attempt to find your pace group. If you are depending on running with them and can't find them this can be very upsetting at the start of your race. Don't expect the group to cater to your needs. Some of these groups at the large marathons will have quite a few people in them and they aren't going to stop for you if have do the restroom thing...but don't panic about that, slowly try and catch up to the group. They all carry signs and balloons and/or wear recognizable clothes. Don't run ahead of your pace group. "If you want to lead the pack, leave the pack". It can be very frustrating to the other runners if you are trying to prove your super strength. Do make sure you are in the right pace group with a time that is a reasonable goal for you. Do take clues from the other runners in your pace group and learn from their strategies and needs. Also, do give the pace group leader space. It does no good to be the "teacher's pet" in this case.

So there you have it. Three options for pace groups for you upcoming marathons and ultras. Pick one or come up with your own. Remember, your race strategy is important to your success!

Forward we go! May your roads and trails be happy and safe!

Running Recipes/ Let the Drooling Begin

2008-09-05T20:32:00.005-06:00

Today's edition of Runner's World online (Nutrition and Weight Loss Section article click on Fresh Thinking) and the current magazine print edition for October (Fresh Thinking, pp.65-73) have some fantastic recipes that are the favorites of several famous runners. As I looked at the recipes, drooling, I thought that if I had to drool everyone else should too. Often times, many runners think that they can't get creative with what they eat and still maintain the training value needed for optimum performance. The recipes that these four individuals tell about show that you can be creative and enjoy what actually comes out on the table from your efforts.

There are four categories: The Locavore (Carrie Tollefson- 1500-meter Olympian) "The locavore movement aims to capture that flavor difference and promote sustainable, community-based agriculture by favoring "low-mileage" foods over ones that have traveled long distances to arrive at your plate." Carrie's recipes include Beef Fajitas and also a Fresh Market Stew. The Omnivore (Nick Symmonds- 800-meter Olympian) "At the core of the omnivore's philosophy is this fact: As long as you don't overindulge, no food is off-limits. That means foods some might consider forbidden, such as red meat, cheese, and butter, are part of the omnivore's diet--in moderation." Nick's recipes include Red Beans and Rice with Turkey Sausage and also Fresh Fried Trout. The Vegetarian (Scott Jurek- Ultrarunning Phenom) "When it comes to being a vegetarian, there are few hard and fast rules. Some eat no animal products at all, while others may eat dairy, eggs, or fish. Regardless of where you draw the line, a vegetarian diet can provide healthy fuel for running." Scott's recipes include Sweet Potatoes with Garlicky Greens and a Blueberry Protein Shake. The Foodie (Deena Kastor- Marathon Olympian) "In the world of the foodie, eating is an experience to be savored--from selecting top-notch ingredients to cooking the meal to relishing each bite." Deena's favorites include Caramelized Onion and Fig Pizza and another one is Grilled Vegetable Polenta Casserole.

There is quite a bit of information in this article. Wow! Great stuff. What category do you fit best? Try some of these and see how you like them. Yes, you do have time!

Forward we go! May your roads and trails be happy and safe!

Support of a Different Kind

2008-08-29T20:35:00.006-06:00

We have talked about how important it is to support others in their running and cycling efforts many times. Over the next few days many people in the Gulf Coast area will face challenges that many of us will never experience. As you all are aware I'm sure, Hurricane Gustav has set it's sights on a region of the United States that was devastated just a few years ago. Evacuation orders are becoming a reality in the area and thousands of people are wondering just what will happen this time. How bad will it be? We can hope that it will lose some of its intensity and not hit the region so hard. The hurricane has already caused severe damage and loss of lives in its path in other areas.

As you go out the next few days on your roads and trails, whether you are running, riding, or walking, take a few minutes to send your thoughts and prayers of strength to the people of that region. Run one for them!

Forward we go! May your roads and Trails be happy and safe!

Helen Gold Run/Walk 10K and 5K- Overland Park, KS

2008-08-29T20:18:00.002-06:00

Start off your fall racing schedule with a great race that is in the Kansas City area. The 2008 Helen Gold Run/Walk this year will have a 10K and a 5K. It will be September 13th starting at the Fountains Shopping Center in Overland Park, KS. You can register at helengold5K.com or active.com. The races start at 8:00AM. This race is the largest contributor to Parkinson's Disease research in the Kansas City area. Race Director Bradley Brooks says," We offer a variety of participation levels because we want each person to feel uniquely inspired and empowered to combat this disease. We encourage everyone to choose the run or walk that's right for them to help us ultimately find a cure for Parkinson's". Have fun and enjoy the race!

Forward we go! May your roads and trails be happy and safe!

Run for the Hills

2008-08-22T21:16:00.003-06:00

I know what the experts say about hill workouts or hill repeats as they are called. Most training plans call for a runner to find a hill of a certain grade and run up and down a number of times in a certain amount of time. Tried that. Results were not great. Didn't really see the benefits after I tried several published strategies. Progress was minimal.

Here are some of my thoughts. How many race courses use the same hill over and over? So why do you practice running hill repeats up and down the same hill? If you are running a marathon they don't reroute you back to the same hill like a hill repeat. That's like a ride at Disney World. You can just do it over and over. Same ride, same hill. It's like putting in your bathtub. How much variation is there with that one? It's like throwing a Frisbee into the wind over and over and wondering why you don't get better at it. It's like hitting one of those paddle ball things with the ball on the end of a rubberband. How good can it get?

For the past two months, I have been running two different training courses ( 6 and 9 miles) with several major and/or rolling hills throughout the routes that are of different grades and surfaces. Each hill has its own characteristic. No I haven't named them. Yet. To me, this simulates a true race course. One with a variety of challenges so that I can practice different strategies for the training run that day. I can reverse the courses and make the run harder due to the change in grades. I could on a given day run one twice. The benefits are already starting to show. I am using different muscles all of the time instead of the same ones doing hill repeats. I am running the courses faster each time and feel much more confident about upcoming race courses that will challenge me in the hill department. I am able to really reach out and develop good strides before the next hill. Good cross training which includes weight training helps a great deal too.

I know what the experts say, but.....See what you think. If you are running hill repeats, give what I have said here a try. See if you don't feel like it makes you more "race ready". We all find our strengths in different ways. We also have to try new ideas. So run for the hills. Work hard, but have fun!

Forward we go! May your roads and trails be happy and safe!

Will You Be On the Podium?

2008-08-14T20:29:00.002-06:00

After several nights of watching the Olympics, it's obvious that getting to the medal podium is what most athletes strive for as a goal. Getting a gold, silver, or bronze medal is what it's all about right? Well, for an elite few yes. But for the rest of us, not really.

I think we all need to construct a podium in our backyards or rooftops. That way when we finish a great run or ride we can jump up on the podium, raise our hands up high, listen to the music, smile for the cameras, and bask in the glory if for only a few moments.

What makes the two groups the same? Goals.

The medal winners and many elite athletes set goals. Both for competition and training. The rest of us need to also. Whether it's training or racing, goals need to be set. What types of goals can you challenge yourself with? In running, it might be a setting a particular time for the entire distance that day. It might be that you ran a long run for endurance or a tempo run at the pace you set as a goal. It might be that you wanted to run a distance that you had never run before. In cycling, it could be that you want to climb a tough hill. You might also want to ride a distance that you have never accomplished before. It could be that you are riding with a group that you really want to stick with and not get dropped. It could be just to have fun. Whatever the situation, a goal needs to be set each time we step out the door.

So the next time you step out the door or when you set up your training plan for the week, set goals that you can work towards. Put your best effort into them. Accomplish what you set out to do. Then when you get home, get up on the podium and celebrate! If you listen real hard, you'll be able to hear me cheering for you.

Forward we go! May your roads and trails be happy and safe!

Ultraman Dean Karnazes

2008-08-05T19:55:00.003-06:00

I attended the one night showing of Dean Karnazes' movie 50 Marathons, 50 States, 50 Days last Thursday. It was outstanding! My first thoughts are that I hope that it does come out on DVD soon because I would like to watch it over and over again. Also, many people who could not attend that night missed an opportunity to see an elite runner really bring marathon and ultra-marathon running experiences to life through a very realistic lens.

Dean's goals were to raise awareness for youth obesity and to get America active. The movie captured the incredible journey that actually did take him to all 50 states. To run a marathon in all 50 states and also involve individuals of all ages in that in that journey was very meaningful. Many individuals joined Dean during all or some parts of each of the marathons and some even met up with him more than once. Some ran a few miles and some ran the entire marathon distance with Dean. Their comments were both thought provoking and sometimes humorous. In between the clips of each marathon were short segments of Dean running and talking about many things involving running. The movie also showed how much his family supports what he does and how important that is to him. There were several clips that illustrated how his family has contributed to much of his success. It was great to just hear him talk about so many things and how he got to where he is today and why.

It goes without saying that Dean pushes the limits of human endurance. But as I watched school children cheer him on and sometimes run with him and adults of all ages and abilities running with him it was very easy to see how he has inspired so many people over the past few years to start running. Thousands of people joined him across the country. It united people of all ages and abilities to "take the next step".

A lasting memory for me was one morning shortly after the New York City Marathon, the 50th, Dean headed down the hotel elevator in his running clothes, with a credit card and his cell phone back out into the early morning buzz of New York City to start the trek back where it all started with that first marathon. He said that he needed to "clear his head". To understand a runner. To understand running. One has to understand the training, the passion and the dedication.

Forward we go! May your roads and trails be happy and safe!

Support and Encouragement...You Never Know Where It Might Come From

2008-07-25T21:48:00.004-06:00

There are times when the little things in running become the biggest. People supporting your running and giving you encouragement is one of those things. Sometimes they don't realize it, but their words of encouragement and show of support will probably send you on your way to a great run or race that day. Such was the case for me yesterday.

My running schedule is such that I always run about the same time each day. Those times change during different times of the year, but I am very predictable (Those who know me are getting a kick out of that statement.) as far as a training routine goes. I have a set time to run and usually it doesn't vary much from day to day. Yesterday was no exception. You see, on Thursday's we have our residential trash collection and about the time I leave to run, the city truck comes by our house to pick up the trash for the week. A few months ago, the guys on the truck started asking me questions about running and how far I ran and how often and things like that. They were really interested in what I was doing but I could tell they were also thinking that there was a little bit of crazy in the guy they met each Thursday that took off running. But each Thursday that has passed this summer, we have always ended up meeting about the same time and our running discussions have grown from just a few questions to really talking about what's up next on the race schedule and how far was I going that particular day. Always later in my run I see them and they all wave and honk the horn on the truck just to say hi. Names? No we haven't gotten that far yet. We are just curbside friends.

Yesterday, I left a little early and thinking that I had missed them I was a little down. I actually looked forward to seeing them and talking to them each Thursday. As I walked down the street to start my run, there was no Thursday "HI!", no words of encouragement on this hot morning, no questions about why was I running so many miles that day. An empty start to my run.

Then there it was. From about a block and a half away. I could hear the truck. One of the guys yelled at the top of his lungs, "Hey buddy, have a good run today!", and with that the horn on the truck blasted louder than I had ever heard it. Probably woke up half of the neighborhood. It absolutely gave me chills. I waved to them, yelled back to them, and began my run feeling on top of the world and off for a great training run that day. I wondered if they really knew how much it meant to me. Next Thursday, I will wait and make sure that we meet and tell them thanks for the words of encouragement and support. I hope I can do something for them soon.

Support and encouragement. The little things are really big things.

Forward we go! May your roads and trails be happy and safe!

Ultra Race-Lunar Trek Run in Scandia, KS

2008-07-20T21:30:00.008-06:00

It's 10:00pm on July 18th. For most runners awaiting their next race it would be time to start thinking about going to bed to get ready for the race the next day. Wrong! I was about to leave the motel with my son Andy to GO to the start of the race and start the Lunar Trek Ultra Run in Scandia, KS. The race was designed to benefit the Pike Valley High School Cross Country Team. There were several race distances that you could enter: 10K, 10 miles, 20 miles, 31 miles, or 40.4 miles.

The race starting time was 11:00pm and Andy and I were running a 50K (31 miles). There was a full moon that night after a day before that produced 1-2 inches of rain on the course. The full moon was intentional. The rain and mud the day before were not. But on this race night, the skies were partly cloudy, wind was calm, insects were ready, and the temperature was great. Berta had the support vehicle packed to the roof with all of the essentials that we would need for the night of running. All systems go! It was interesting convincing the body that it was about to embark on an adventure in the middle of the night that would take it down country roads for 31 miles. Andy and I did our best to prepare. We were all packed with the reflective supplies that were had to have. A vest and blinking red light along with our headlamps. We carried our hand-held bottles with our Hammer Nutrition products that included Perpetuem and Heed. I even sported new headgear for the first time. Thought it would help the headlamp rub. It did. Maybe a new look for me now.

We checked in with the race directors. What a tremendous job they did getting the race organized and supported with some of the best aid stations I have ever been to at a race. Many people gave up their entire night to staff the aid stations and make sure we had everything that we needed. They were always very supportive and willing to help us in any way. They did an awesome job. A very big thank you to them for all of the work that they put into the evening. We also met up with a great group of runners from Kansas City, The Kansas City Trail Nerds. What a fantastic group of runners! Below you will see a group picture of us before the start of the race.

It was great to be able to run with many of them and others from around the state during parts of the race. Having never run a race during the night, it was always fun and comforting to see a headlamp or red blinking light coming or going along the way on the out and back course. One of the biggest adjustments that I had to make was that it was just plain dark the whole way. I know, what did I expect in the middle of the night. But it was REAL dark out there on the roads. The full moon helped but it was still just about as dark as dark can get. It made for interesting running. The majority of the course was fantastic as far as the surface was concerned. Soft roads with small gravel. There were, however, challenging sections of mud and ruts in the roads that would suck the shoes right off your feet. I must say though that Andy and I did very well. I was really happy with the way we worked as a team to help each other out and to have great conversations along the way.

An extremely important part of running an ultra event is to be well-fueled and hydrated. Below, you will see the support vehicle that Berta used to keep us going throughout the race. She worked hard to have things ready as we approached and to also make instant changes in case we wanted to get off our plans that we had made and have something different.

I was very happy with the Hammer Nutrition products that I used. They again provided the essential nutrition that I needed to run a good endurance race. I still am impressed with Hammer's support for us as runners. My nutritional preparation included a bowl of granola with raisins, 2 scoops of soy protein, and soy milk three hours before the race. One and a half hours before the race I also took Race Caps Supreme, Mito Caps, and Anti-Fatigue Caps. Right before the race I had a partial bottle of Heed. Along the way about every hour or so I also added in Anti-Fatigue caps and Endurolytes. Prior to a race I organize all of the things that I will need, bag them up and label them to make sure I keep on schedule with what I need to have.
Somewhere along the road, Andy and I stopped long enough to get a picture. It was still dark. It was so great to be able to do this ultra with Andy. It was his first and it was great to be a part of it with him. He and I have run many races together at many distances, but this one was one of the best ever. He did a fantastic job we were able to give each other support along the way that was very important! The conversations never really came to any earth shattering conclusions but it was just good to be able to talk and discuss race strategies and other things. It seemed as though we ran at a faster pace the closer we got to the finish of the race. We felt really good except for a few ankle rolls that I did in some of the ruts, but I bounced back and kept the pace.

We finished strong and we were glad to have accomplished the completion of a great ultra.

After the race it's always good to find a place to stretch. This one happened to be reserved for me. I had just finished my Recoverite drink and needed some stretching time as the sun was starting to come up. What a night! It was just incredible. Again, a special thanks to all of those in Scandia, KS that helped make this race a fantastic experience. I am already looking forward to it for next year and might even stretch my goal to the 40 mile race.

Forward we go! May your roads and trails be happy and safe!

Great Summer Reads

2008-07-14T22:27:00.002-06:00

Just finished a couple of books that I think many people would be interested in for their summer reading time or just to add to a gift list for the future. The first book, which was a Father's Day gift from my son Andy is titled, We Might As Well Win, by Johan Bruyneel. Bruyneel, the winningest team leader in cycling history, was the mastermind behind the success of Lance Armstrong's Tour de France victories. He knows what it takes to win and throughout the book there are examples that can be applied to all sports, business in general, and life on a day-to-day basis. The whole book gives stirring examples of life on the Tour and what it took to win and how strategies, planning, studying the opponent, out thinking others, and giving maximum effort can be a tremendous factor in success at the highest level. It is a recipe for life. His innovative leadership style is catching and motivating. I found many times that I could just not put the book down because so much was happening that applied to many things that I do. It is fantastic!

The other book, Running Through The Wall, Personal Encounters With the Ultramarathon by Neal Jamison is a collection of absolutely amazing stories from ultrarunners about their experiences in ultra running. To quote the back cover, " This book is a great inspiration not only to current ultrarunners, and to marathoners looking for the next challenge- but also to runners of all abilities, who will see that there is nothing you can't do if you have the desire.". The book gives an inside look at what makes ultrarunners tick, training required, their desire to explore their own personal limits and beyond. It lets you see what it's like to run ultras from beginners to experienced runners . The stories are informational, entertaining, and just flat out amazing. Their personal accounts of the races they ran can serve as a learning point for all interested in testing the ultra distances. Stories that deal with fatigue, blisters, nausea, and despair are countered with stories of hope, love, healing, self-discovery, friendship, selflessness, and triumph. As a new ultrarunner myself, the book gives me a foundation for building on my future races and training. Also, the advice from the experiences that these runners have had is priceless. Another "can't put it down book"!

Forward we go! May your roads and trails be happy and safe!