Running Update…#9 Here I come!

I just signed up for the May 6th Pittsburgh Marathon. Pennsylvania  will be my 9th state and my 10th overall marathon. I’m very excited. The podiatrist in Glenview gave me the clear to go running and fitted me for fancy running orthatics. I’m waiting on my new orthatics to come in so I can get some new running shoes. (If you’re brave, take a look here of a cast of my size 15 feet!) I don’t know what size, type, or brand I need until I have my orthatic. Just like Madison last year I’ll follow Hal Higdon’s Intermediate 2 Training schedule. It let’s me train hard but not too hard. I like the idea of two twenty mile runs. If the first one goes bad, I get a second try.

On a side note I’ll be coaching again for the Leukemia & Lymphoma Society’s Team In Training Program in the Northern Chicago Suburbs. Kick Off Starts this Saturday in Skokie so I’m excited to start another season and help a new batch of runners and walkers train for their first half or full marathon.

Funny thing happened while running on the Lakefront yesterday

If you know me personally or know me as a Team in Training Coach you know I have a tendency to stand out. That is by far an understatement.  I bring this up because last week I was Coaching the Chicago Half Marathon at mile 3-4 and mile 11-12. When I coach Half and Full Marathoners I believe that the coach should have most energy and be the most positive. As a leader you need to lead by example. I preach that a big part of running is mental game and you need to stay positive even when it’s tough. As Keegan Grant said, a little boy who fought cancer, once said, “Happiness is a choice. You can be happy or miserable either way the distance is the same.” If a little boy with cancer going though hellish chemo and radiation therapies can say that, we as runners and walkers can stay positive when we hit the wall for a few more miles. I believe a coach’s attitude and energy will rub on to others throughout the race. 

To this day, I yell Keegan’s quote to every runner and walker I come in contact with. When a participant sees a 6′ 3″ tall coach wearing a bright green wig and obnoxious colored short running shorts you’ll have a tendency to notice him or run away. You’ll be surprised how many people give me a smile and then high five me. Last week during the Chicago Half Marathon was no different. I coached my heart out helping everyone get to the finish. 

Yesterday, I was watching out for Team In Training participants doing their 20 mile training run for the Chicago Marathon by the North Ave. Beach house. As I was coaching, I was doing my “coaching thing” cheering on all the other people running and walking by me. I must have had 15 random people come up to me and say something like, “Hey I saw you last week at the Chicago Half last week and I’m happy!” 

Having random people come up to me and say that gives me a great deal of satisfaction that my energy and positive attitude rubbed off on them. 

It’s been a slow summer

Since the end of the Madison Marathon, I’ve been in a training rut. I’ve had foot issues, bike issues, personal issues, obligations, and work issues that kept me from training for anything this summer. I know if something is really important you make the time. This summer I did not have enough time. When I look back at last summer I think, “Wow how the hell did I survive training for Steelhead 70.3 and working 12 hours a day?”
Things are starting to look better. I got new pedals (Shimano Ultegra PD 6700), all the personal stuff is out of the way, my feet are feeling better & summer is over. Only question now is what do I train for?
I want to a bike event, since I now have my bike back. On top of that, I want to train to race walk a marathon, but I don’t know which one. Any suggestions friends? I’m thinking about Apple Cider century or Northshore Century? Anyone doing those? I wonder if Rock and Roll Las Vegas is still open? I would love to take my girlfriend there for a few days. Of course all the fun stuff would be after the marathon.

So I kinda met Bucky Badger at the Madison Marathon Today

Today I really wanted to take a picture with Bucky Badger, the University of Wisconsin: Madison mascot, while I was running the 2011 Madison Marathon. Even when the race went through campus I did not see him. I was a little bumed. So after the race I’m sitting down in the massage tent waiting for my turn and I’m talking to the people around me. We’re exchanging war stories and what we thought of the course. I told them I wanted to meet Bucky. This tall young man turns to me and says, “I just graduated, and I was Bucky.” So I kinda met Bucky today. Sorry no pictures, I couldn’t find my camera.

Stuff That Excites me about this Sunday’s Madison Marathon

The Madison Marathon, my 9th marathon, is less then 3 days away! I love race day. I love the anticipation, the excitement, the thrill. I love being packed in to the start line with thousands of people then talking to veteran runners and giving advice to novice ones.  I love the thrill of some stranger calling out my name when I pass by. I love passing by that one band that is doing a cover of my favorite song that keeps you going. I love the sight of every mile marker telling me I’m little closer to my goal every time. I love the sound of my name being called out when I cross that finish line. I love the feel of stretched out muscles after that long run and the feel of that new shirt and medal you just earned.  Finally, I love the taste of a cold beer after that long day.

All the none runners call us crazy, but you marathoners you know what I’m talking about. You soon to be marathoners…just wait because your going to experience something that is wonderful, crazy, thrilling, exciting, terrifying, fulfilling packed into 26.2 miles.  

Two Weeks until Marathon number 9…I feel ready for Madison

Wow only two weeks away until I run the Madison Marathon. The training for this one was a little different from my past ones. For example, I tried a little bit more advanced training schedule. In the past I did a 16,18, and a 20 miler. This winter I did a 16 miler on a treadmill, a 17 miler, a 18 miler, and two 20 milers. I chose a harder plan because I wanted to feel prepared. When I did Steelhead 70.3 last summer, that was the hardest I ever worked. I ran 8 miles every Wednesday and 12 miles every Sunday. I had a strong finish. I think that was a combination of good nutrition and my body being prepared. Something I’m trying to duplicate for this race.

If you follow me on Twitter or Facebook you know that my first 20 miler didn’t go to well. I tried a different nutrition plan. I had a PowerBar gel every 4 miles and chewed on cliff bars. I think I drank too much Gatorade too. Suffice to say my stomach told me to never to do that again. I could not do anything for a good 3 hours. My second 20 miler, went a lot better. I controlled my hydration, snacked on peanut butter pretzels every 5 minutes, and had a PowerBar gel every 5 miles or 48 minutes. Afterwards I was able to enjoy a tall glass of chocolate milk, a Portillo’s Italian beef sandwich, and take my mom to a movie for Mothers Day. If you must know we saw Thor.
I also been working more on my core and upper body.

About 2 months ago I joined Lifetime Fitness. There I was able to take core and yoga classes to help improve my form. I also worked with a trainer who helped me work on a upper body strength regimen. It also helped out that I was able to work out really early or really late on days I was busy with work.

Finally, since Madison is really hilly I really tried to run on hills or use the hill mode on the treadmills at LifeTime. On the cut back weeks I ran with my buddy Mike throughout Highland Park. For most of my long runs I’ve been running in and near Buffalo Creek Forest Presrve and Nikol Knoll Park where there are some pretty big hills.

My goal for this marathon is not to hit the wall and have that marathon experience where I still feel strong throughout the race. I never had that feeling yet, and still strive for that marathon. I don’t think I’ll hit a Personal record. Only way that is going to happen is if all the stars are in perfect alignment and the Force is with me. I’ll be happy with a time between 4:15 and 4:30. If I can meet my consistent marathon goal, I’ll move on to my next marathon goal, either race walk an entire marathon or try to get fast enough to qualify for the Boston Marathon.

Team in Training needs Volunteers at the Water Stops for our 18 & 20 miler

Team in Training needs people to man Water Stations for the 18 & 20 miler!

We need help one last time this season for our biggest and longest training yet. If you’re not training right now come on out and support your fellow TEAM mates. If you are training, wouldn’t you love to have your family and friends out there supporting you? Do you know any kids who need community service hours? We need help to support our Team in Training Athletes training for the Chicago and Nike Marathons! Helping them helps to save lives as they are raising funds to find a cure! We are looking for volunteers to man our waterstops for our longest trainings of the fall marathon season, not only to pass out water and gatorade but to cheer our participants on and make these trainings extra fun and special and to show everyone on these paths training that day thatTEAM in TRAINING Rocks! When and Where: Saturday, September 4 & Saturday, September 18 on the Chicago Lakefront Specific waterstops will be assigned when you sign up! Who: Anyone who would like to come out and support the TEAM! *We will sign letters for anyone who uses this opportunity to get community for service hours. *If you are training these days this is a great way for your friends and family to show their support for YOU! Time: Training starts at 7:00 am. Not everyone will have to begin at 7:00 am and no one will have to stay the entire training unless they want to. Shifts will be assigned when you sign up. What do volunteers have to bring and what do they have to do? We will provide coolers with water and gatorade, cups and sports nutrition (power gels and bars). We will also provide directions to water stop locations. Volunteers need to bring their enthusiasm and support and anything else they would like to bring to support our athletes (snacks, fruit, signs, cowbells). They will pass out water and gatorade to our athletes and cheer them on. They can set up whatever kind of fun cheer station they want! Interested? Contact Marie Jarrell at 708-359-1989 ormysunbow@yahoo.com

My Results from 2010 the Rock N’ Roll Mardi Gras Marathon

Rock N’ Roll Mardi Gras Marathon was my second worse marathon. I finished in 4:41.01 hours. My worst marathon was the 2008 Rock N’ Roll Arizona Marathon where I finished in 4:45.00. I wished I could of finished around 4:20:00 but wearing10 billion beads and jester hat all 26.2 miles slows you down. Plus I should of put a little bit more speed workouts in my training. But I did have fun and glad I finished. People along the way told me I made them feel better. If thats my purpose then so be it. I’ll talk more about the entire experience later.  I have to unpack my bags.

From 2010 Rock N’ Roll Mardi Gras Marathon

Wanna See What I’m seeing today during the Rock N’ Roll Mardi Gras Marathon?

The fine people at competitor.com made a video of the Rock N’ Roll 1/2 and Full Mardi Gras Marathon. Take a look see what I’m seeing right now as I run!

http://c.brightcove.com/services/viewer/federated_f9/17217221001?isVid=1&publisherID=17216891001

My Game Plan Rock n Roll Mardi Gras Marathon

Happy 29th Birthday to me. In less then 12 hours I’m running in the Rock N’ Roll Mardi Gras Marathon. This will be my seventh marathon. For this marathon:

• I’m not running with my iPod. I want to hear all sounds and music.
• I’m going to do my darnedest to do a negative split. Start slow then work my way up. I’m going to start some where between a 9:30 a minute per mile to 10:00 minute per mile pace and pick it up. I usually get carried away in the excitement and start too fast. 
• I’m going to stick with my 5 minute run to 1 minute walk interval. Nothing new race day.Well…
• I’m going to run with beads and a jester hat. For a while at least. If the beads don’t bother me, as well as the hat, I run the entire way. 
• Cytomax, the official sport drink of the race, doesn’t sit well in my stomach. All four of my fuelbelt bottles will be filled with Gatorade. I’m going to rely on water at the water stops when I need it. 
• I’ll have my Gus ever 5 miles. Which pans out to every 45 to 50 minutes. 
• Most importantly keep a smile on my face all 26.2 miles. Remember that happiness is a choice. You can be happy or miserable either way the distance is the same. 

ROCK ON \m/