my road to boston

2004-09-06T08:45:00.000-05:00

I haven't posted in...forever. I feel quite guilty, but there's been lots of reasons. Still, I should have kept up.

I'll try to do better.

See you in Boston!

2004-04-25T21:41:00.000-05:00

This morning's run was 6 miles with an avg of 7:33mpm. I went out towards the rural roads of York County. I had thought about going longer then 6 miles, but after three weeks of rest my legs and knees felt yesterday's run. Not that I was in any pain, but there was some stiffness. The run felt good and strong, and my stride was much more mechanical. My shoes are breaking in nicely. No rubbing today. The only part that I think I need to work on is my breathing. It wasn't as automatic as I'd like it to be. I'll chalk it up to the layoff and the swimming, which uses a different breathing rhythm.

Speaking of swimming - I'm back in the pool tomorrow morning.

And related to swimming, I took my oldest boy fishing today for the first time. He caught a bluegill and was thrilled. I had only planned on us staying out for about an hour, but we were having so much fun we ended up staying out for about three hours. It was a nice day out on the lake. We both got a little too much sun, but nothing serious. It was fun, just me and him. No TV, no radio, no telephones. It was nice. I wish we had started fishing together sooner.

So it was a very good day on the road to Boston, and I'm glad I stopped to fish for awhile.

See you in Boston!

2004-04-24T08:04:00.000-05:00

It was perfect. Well, maybe not perfect, but I don't care. I went RUNNING!

Temperature was about 60, humidity was 100%, no wind and overcast. I went 6.4 miles at a 7:29mpm pace. Not too bad for a three week layoff. I felt strong, but a bit sluggish - sort of like one cylinder was misfiring. I'll call it "road rust." Mechanics were good; my stride was consistent and long. Breathing was fine and pace was fast, but not strenuous. But most important, no pain in my foot. Not a bit of discomfort. The new shoes were comfortable and provided a lot of cushion. Towards the end of the run they began to rub the front of my toes, but that's just because they're not fully broken in.

I purposely went on a new route today so that I wouldn't be aware of distance. That prevented me from comparing my pre-injury times to what I was running today. I suspected that if I ran a route I knew, I might sub-consciously push myself unnecessarily. The strategy worked, I just ran without concern for time, distance or speed.

So I'm back. I'll keep to a 2 day run, 1 day swim, 2 day run, 1 day swim, 1 day rest routine. I'll also keep to a pretty moderate training schedule until I start training for the Marine Corps Marathon in mid-June.

See you in Boston!

2004-04-23T21:39:00.000-05:00

Well, I didn't run today. I resisted, although it was tough. I really, really wanted to get out there, but I had it in mind to give my foot a full three weeks of rest and by the grace of the Good Lord, that's what I did. But tomorrow's a different day.

Already I have my plan laid out for my grand return to the road. Those roads have missed me, and I have missed them. I will arise tomorrow morning at 7 and be out by 7:15. I have my running gear all laid out and my shoes already fixed just as I like them. My plan is to run 6 miles, but all will be ruled by the foot. Speaking of the foot, it hasn't given me a bit of problem - not a single hint. The swimming was the key to recovery. If I hadn't had the swimming to keep me occupied I would probably have gone back to running too soon and injured myself even more.

So come rain or shine, heat or cold, I am back on the road. I am ready to get going again.

See Rick run. See Rick run fast. See Rick run to Boston.

See you in Boston!

2004-04-22T14:46:00.000-05:00

And there was much rejoicing!

My shoes have come in. I am very happy. I am overjoyed.

I am going to run...on Saturday. That'll be a full three weeks.

I can't wait.

I may not wait.

More later.

See you in Boston!

2004-04-22T08:18:00.000-05:00

This is frustrating. I'm still waiting in my shoes. I emailed the company - I'll refer to them as "K" for now - on 31 Mar and they told me that the shoes would be shipped on 5 Apr. At that time they told me it would take 7-10 days. Well, 15 Apr came and went and no shoes. I emailed them again on 17 Apr and asked, "Hey, where's my shoes?" They told me that the shoes were not shipped on 5 Apr, but on 11 Apr. Again, they should arrive on 21 Apr. Well, they're not here. I'll give it one more day and then I'll call.

It's even more frustrating when the weather is so good! It's been beautiful. But I'll just keep swimming.

See you in Boston!

2004-04-17T21:48:00.000-05:00

Lots of swimming - no new shoes.

No loss of fitness, but no running.

No limit-pushing.

No joy.

I WANT TO RUN!

My typical workout: Push. Swim. Touch the black cross. Turn. Push. Swim. Touch the black cross. Turn. Push. Swim.

The lifeguards are starting to wave hello to me in the morning. Nice people, but I don't want to know them.

I WANT TO RUN!

See you in Boston!

2004-04-14T21:41:00.000-05:00

Just keep swi-ming, swi-ming, swi-ming
Just keep swi-ming, swi-ming, swi-ming

See you in Boston!

2004-04-12T21:21:00.000-05:00

Nothing too special today. Another hour in the pool. Found out that by swimming the breast stroke for an hour I'm burning about 830 calories and doing the equivalent work of about 7.5 miles. Not too bad. At least I'm keeping my conditioning.

Can't wait till my shoes get here. Then all I have to do is wait for the two weeks to be up. Then I can get out and RUN!

Only one week till Mad Dog does Boston. Hope he knows I'm living vicariously through him this year. That reminds me, I need to send him an email and tell him that.

That's all for me tonight. Going to turn in early.

See you in Boston!

2004-04-11T19:14:00.000-05:00

Okay, I know I didn't officially workout today, but I sure feel like I did. No, I didn't sneak a run, or go to the Y and swim. But I did watch my man, Phil Mickleson, win his first major golf tournament. And what a win it was! Phil has been my favorite golfer since I took the sport up seriously in 2000. I don't know why, but something about him attracts my support. Maybe it's his "go for broke" way of playing, despite that style costing him more tournaments - major or minor - then anyone really cares to count. Maybe it's his uphill battle as a lefty to be among the greatest despite the fact that golf is a right-handed dominated and designed sport. Yeah, it's all of those things, but with one additional item - his indomitable desire to win, no matter how long it takes and no matter what the odds. I like that. I like the idea of sheer determination achieving the improbable and impossible. Congratulations, Phil. Hope there's many more where that one came from.

The other thing today I found out - and this IS running related - is that I have 338 miles on my current pair of shoes, and that I had just over 300 when I ran the Shamrock marathon. Now, according to the stuff I've read on coolrunning.com the average running shoe is only good for 300 to 500 miles depending on how hard a person runs and the surface they run on. I run hard and usually run on pavement, so I think the breakdown of my shoes had a lot to do with the injury to my left foot. On top of that, the Asics 2090 isn't really an under-pronator's shoe. It's a structured cushioning shoe, which means that it's designed to keep a neutral- to mild over-pronator's foot flat on the ground throughout the heel-to-toe transition. Well, that's not really the shoe I need. I need a shoe that's better designed to support my form, which is to roll from my heel, along the outside of my foot to the middle of my forefoot, and then off my middle to outer toes. The shoes I ordered, the Asics Cumulus, do just that. So I'm hoping to get more support on the outside of my feet, exactly where the injury is on my left foot.

Oh, yeah, I almost forgot. I scored a 100 on my first exam. I'm psyched.

See you in Boston!

2004-04-10T17:22:00.000-05:00

Another hour of swimming. Nothing really unusual to report about it. I've gotten the hang of getting in and out of the locker room fast, and I've figured out the bare minimum clothes, towels and equipment I need to get a swim in. Here's my list; a swim suit (cheap $20 variety works best), goggles ($6), ear plugs ($2), flip flops ($1) and an old towel (I have no idea what that cost, but don't take one that was used to wash the car). That's it. 30 bucks at the most. Oh, plus the $60 per month YMCA fee, but that's for the whole family so I guess my share is $12. Anyway, 7 minutes to get to the Y; 5 minutes to get out of the car, walk to the locker room and change; 3 minutes to shower, walk to the pool and get in; 2 minutes to get my ear plugs in and my goggles "just right," and then 60 minutes to swim. Not too bad. Like I said before, I'm definitely going to keep swimming in my training routine, probably as much as twice a week. I'm thinking of doing my long runs on Sunday, swimming on Monday, running on Tuesday and Wednesday, swimming on Thursday, taking Friday completely off, and then a middle-distance run on Saturday. That fits in with Higdon's training plans. Besides, the coolest part of swimming at the Y is this swim suit water extractor gizmo they have in the locker room. It's this little hyper-spin-cycle gadget that you put your suit in. You hold the lid down on it and it spins all the water out in about 10 seconds. That way you don't have to put a giant wet ball, wrapped in a towel, into your backpack. It's amazing what entertains me.

Anyway, I'm now on new shoe watch. My new Asics should be coming soon. I'm eager to see them, touch them, put them on, pour over every inch of the literature that comes with them, talk endlessly to my family about every aspect of the shoe from the shock absorption qualities to the under-pronator designed support system. Sometimes going on and on about the equipment gets on my nerves, but they have come to expect it from me and I don't want to disappoint them. Of course, after I do all that I have to put them back into the box and just look at them from afar. Got to heal this tendon in my left foot. I just keep telling myself that it's for the best, but that's getting on my nerves as well. I really want to run.

Tonight I've got homework to do and a test to take for my college class. That means I should stop doing this and go do that. So I will.

See you in Boston!

2004-04-09T19:36:00.000-05:00

I went swimming this morning again. One hour, as usual. It’s starting to become very comfortable to swim for an hour. I don’t look at the clock as much as I did the first couple of time I went to the pool. I’m also starting to notice that I have a definite “style” to my swimming. I’ve noted that I slant my hips to the left when I kick and that I reach for the wall with my left hand (which is not really that unusual given the fact that I’m left handed). When I do the breast strike I come up for a breath every other stroke and I tend to stay very much on top of the water. I also take 16-18 strokes to cover 50 meters. When I do the freestyle I breathe every fourth stroke and it only take me 12-14 strokes to cover 50 meters.

I’m starting to recognize some of the people at the YMCA in the morning as well, and not just in the pool. There’s this one guy, who I’m guessing is supposed to be working out in the gym, but he just stands at the front counter and talks to the attendant. Then there’s the blond lady who uses the same elliptical machine and stares at the TV. Speaking of the gym, I’m really surprised at how many people are in the gym in the early morning, I mean I’m really surprised at how many people get up and work out before work. Actually, it’s very heartening to know there are a lot of folks working to improve their health – except for gabby-man at the front counter.

In the pool there’s one guy who comes every day I do. I’ve spoken to him in the locker room. He’s in his late 50’s and he’s pretty fit. He told me he used to run a lot, but that his knees had always bothered him. Now he says that swimming is his main exercise. And he’s a pretty good swimmer. He can do the freestyle a lot longer then I can. I can only freestyle for about 15-20 minutes. He can go for about 30-40. Another regular that comes about the time I’m finishing up is a lady who’s about 40 or so. I don’t ever see her swim because I’m finishing up and leaving, but she’s there everyday.

Anyhow, that’s about it for me today. Nothing exciting is happening, except that I’m REALLY missing running. I actually look at the road ahead of me while I’m driving and imagine running. Yes, I’m obsessed. But I know for a fact that I’m getting stronger and healing every day I lay off the foot. I also know that I’m getting good workouts at the pool, so I’m not loosing any conditioning. And I know that I’ve got plenty of time to train for the MCM. But, I miss running. It’ll get worse when my new shoes get here. But I’ll deal with that then.

See you in Boston!

2004-04-07T20:31:00.000-05:00

Went to the YMCA again today and swam for another hour – non-stop. It was much easier this morning because I kind of knew what to expect. In fact, swimming is a lot like running in that the first 10-15 minutes are kind of tough to get in a groove. However, at about the 20-25 minute mark it starts to get into an easy rhythm. The best part of the swim seems to be in between 40-55 minutes. Also, it was easier today since I went and got a cheap pair of swim goggles and some ear plugs. The goggles were especially useful since my eyes felt better as they weren’t dried out from all the chlorine.

The foot feels good today. Again, no pain and full range of motion. I’m still sticking to my “nothing for two weeks” recipe. I don’t want to screw it up for good. At 38 I can feel my own limits every now and then (despite all my attempts to deny my getting older), and this is one time when I know it’s better to lay back and rest. Still it’s getting frustrating not being on the road, cranking out the miles. But who knows; maybe I’ll keep the swimming in my exercise routine and do some short triathlons. That might be kind of cool to add to my resume.

Hey, maybe I’ll swim to Boston.

See you in Boston!

2004-04-06T21:06:00.000-05:00

Today was a good day for two reasons. First, no more pain in my foot. Yup, I was pain-free all day long. No problems with any range of motion, either. I really wish I had not gone on that run on Saturday. If I hadn’t I would be in day 7 of the healing process instead of day 4. A mature runner wouldn’t have pushed it. So, chalk it up to becoming a mature runner. It’ll make me better at Boston.

The second reason it was a good day is because I got a great workout at the YMCA’s pool. I swam for an hour straight. Man, I didn’t think that swimming could be so exhausting. There I was, swimming back and forth, stretching my legs and arms, focusing on breathing and before I knew it I had finished a full hour of swimming. I stopped and stood at the shallow end of the pool and it hit me all of a sudden; I was whipped out. I literally dragged myself out. Then I made a critical error – I saw the whirlpool. I thought, “Hey, that looks good” and sat in it for 10 minutes. During that time each piece of molecular energy was sucked from the core of my being. So I was dragging at work today. Not very productive, but I’m going back tomorrow morning because it was such a great workout. I mean, an hour of swimming really crushed me, so as a typical type-A male I need to go back again and try to beat it – whatever the “it” is.

I have to be honest, though. As much as I enjoyed the swim I would much rather have been out on the road cranking out some serious miles. An hour of swimming equates to just over 8 miles on the road. 8 miles of strides, 8 miles of pace, 8 miles of movement! Man, I really miss the road! But a plantar fascia injury only gets worse if ignored, and can only be healed by rest…so I will be water-boy for awhile. In fact, I’m really considering laying off for maybe even two weeks instead of only one. I mean, my Marine Corps marathon (MCM) training doesn’t have to start until 15 June, so anything I do between now and then should be aimed at supporting me going into that training schedule healed and healthy, ready and rested. Besides, I don’t want to end up gimping across the finish line at Boston. That’s just flat-out, uncool.

Speaking of cool, my new Asics Cumulus Vs should have been shipped today. Should only take about 7 days to get here (not bad for free shipping). I’m looking forward to trying them out. I’ve read a lot of good things about them.

Okay, my legions of fans, I’m headed to bed. It’s going to be an early morning.

See you in Boston!

2004-04-03T13:28:00.000-05:00

Good run. I went out this morning at 8am. It was cool and windy. Temp was 43 and wind was from the SE at 10mph. I did 5.3 miles with a 7:22mpm average. Not bad at all, but the run wasn't fun. The whole way I was worried about my foot. Right at 2.5 I felt it a bit and decided to turn around. Nothing really pulled or strained, but I could tell there was something going on. I ended the run strong but was careful to ensure there was no mid-foot strike in my stride at all.

About an hour after my run I took my youngest boy to baseball practice and my foot really began to hurt. It did so for an hour and then quit. Now it feels fine, but is a little tender going up and down the stairs. I'm tempted to just stay off it for a whole week - in fact, that really is the wisest thing to do. But, like all runners I am extremely short in one critical component - patience. I'm really hoping it's not plantar fasciitis, but I think it is.

But I will not be discouraged. My road to Boston may be long, but I'm on it...and on it I will stay! In fact, I just registered for the Marine Corps marathon on 31 Oct. That means I have until mid-June to get this foot healed and start my training plan. Totally do-able, but not running for a week is going to kill me. Well, maybe not kill me.

I just had a thought. My road to Boston may literally be on the road to Boston - I-95. If I run in Washington DC next, then Baltimore, then Philly, then New York, that pretty much traces the route of I-95. Hmm. Interesting.

I'll keep writing this week even though I'm not going to run. Got to heal this foot. Diet's going to be very important, especially since I don't want to battle back from an injury and a 3-5lbs weight gain. My scale registered 161.0 this morning, so I'm at the low-end of my comfort range (160-166).

Oh, I almost forgot. Mad Dog wrote another column about me and the Shamrock. I miss that guy. What a good friend. He's the perfect training partner for me - knowledgeable, a natural coach and a much better runner then I am. With all that I can't help but improve when I'm training with him. Maybe I should move to Florida.

See you in Boston!

2004-04-02T22:44:00.000-05:00

I picked up the April edition of Runner’s World and was thumbing thru it while waiting in the stands during my son’s baseball practice. As I flipped the pages I came across a profile of singer/songwriter Shawn Colvin. I have a peripheral knowledge of who she is, but if you asked me right now what songs she sings I couldn’t tell you. I was scanning the article when I came across part of her interview, and I was stunned by one of her quotes. She said, “Running is the closest I come to standing still.” Wow! That’s about as profound a quote about running as I’ve ever heard. It sounds ridiculous, but I get what she means – I’m serious, I really get it. The quote isn’t about the stillness of the body, it’s about the stillness of the mind. For her, like me, running isn’t just about physical activity; it’s about mental activity as well. More to the point, it’s about mental inactivity. It’s about a time that’s mine that I just go and run and get to a place that no one else is, that no one else has access to, that no one else can disturb me in or find me in. It’s selfish and selfless at the same time. It’s mine…just mine. It’s a time when I can get away. A time when I can run farther then my problems, or troubles, or concerns. They can’t catch me and they fall behind. I can run faster and longer and smarter then they can. For an hour or two the entire world is gone – and it’s all about me. My breathing. My stride. My form. My kick. My legs. My arms. My path. My miles. My endurance. My heart. My courage. For an hour or two my body is in motion, but my mind is sitting still and concentrating on everything and nothing. I’m aware of everything in me, on me and around me, but I’m able to totally ignore it all and just – be. That’s why I love to run. That’s why I take hours and run down roads that most people only ever drive.

It’s why I love the last mile.

To me the last mile is the right side of the equal sign. It’s the sum. It’s what you get when you add all the planning, preparation, pacing, sacrifice and experience together. The last mile is the result. It’s the end of a beginning. And for me it never hurts. It never weakens me or exhausts me. For me the last mile is the why of my runs. I’ve often told my friends that I’ll stop running when I start hating the first mile more then I love the last.

Tomorrow I’m back to the roads. My self-imposed healing period will be over. I’m going to run to the water and back, 7 miles or so. The foot feels fine. No twinges, no pain. I’ll go easy, but I have to go.

See you in Boston!

2004-03-31T21:55:00.000-05:00

Well, it finally happened – an injury that’s sidelined me for a couple of days. While I was on my last half-mile yesterday morning (a good 6 miler) I felt a strain in the muscle of my left foot that’s been bothering me since the marathon. I finished up gingerly and didn’t think too much of it, but during the rest of the day my foot really began to hurt. So, I’ve decided to take today, tomorrow and Friday off. I might even take the weekend off just to make sure this thing is healed.

Injury aside the 6 miler I did yesterday was a nice one. The temp was warmer then Monday, probably about 47 when I started at 6:20. I went down Yorktown Road and then took a left on Calthorpe Neck and went all the way to the water and turned around. Unfortunately, that wasn’t a full 6, so I headed down Tide Mill Road to the boatdocks and came back. I really like Poquoson and York County roads. Poquoson especially, since the back roads aren’t busy and are very smooth.

Well, there you have it. I’m laid up for 3 days, which is a serious problem for an obsessed runner like me. But hopefully on Saturday morning I’ll be back on the road.

I also have a new goal. I’m going to do a Jamestown –Williamsburg-Yorktown run. It measures just over 21 miles and goes the entire length of the Colonial Parkway. More on that later.

See you in Boston!

2004-03-29T22:05:00.000-05:00

It’s been a few days since I made a journal entry and I feel guilty! Actually, I’ve been busy as heck. This weekend was one “taxi” ride after another to track meets and baseball practice for the kids. I don’t mind. They have such fun and I like watching them.

Let’s see, where am I on the road to Boston? Pretty far along actually. I’m doing extremely well in my recovery from the marathon.

On Friday I ran 4. This run was different because I ran with the folks at work. We ran at about 2:30pm It was hot and the sun was out in full force. Normally, that wouldn’t have bothered me, but I had a late lunch and it kind of upset my stomach. Anyway, it was still a productive run, but I don’t think I’ll be running in the afternoon on a regular basis. I’m also not too sure I like running on the Air Force base I work on. It’s too dull. Not enough to look at. Naturally, there aren’t too many trees around an airfield – not good for airplanes landing – so there’s no wind breaks or shade.

On Saturday I went out early (7:35am) and ran up Yorktown Road toward Yorktown. Only went 4 miles, again. Great day and the temperature was near-perfect. However, during this run my left foot’s Abductor digiti quinti muscle (large muscle on the bottom outside of the foot) really started to hurt. Being an underpronator, I think I incurred a repetitive-use strain during the marathon. It really hurt toward the end of the run. My schedule had me doing 8 miles on Sunday, but I decided to rest the foot. I don’t need a serious injury messing with my road to The Big Run.

Sunday – rest.

Monday morning I took off about 6:25am for an 8 miler. Started out at Tabb HS and headed down Old Yorktown Road toward Poquoson. Jinked over to Victory and went thru the new village center and then down Little Florida toward the old village center. Wrong move. Seems like everyone in Poquoson is heading out toward Newport News and Hampton around that time. I should have headed up Wythe Creek Road. Anyway, it was a great run. Strong, fast and sustained. I averaged 7:33mpm for the 8 miles, which is my new goal – always run at or near Boston Time (7:28mpm). I’ve decided that there will be no more 8:00mpm, because that’s not going to get me to The Big Run. I’m going to train like I fight – fast.
I’m also noticing that I’m feeling a bit aimless right now without an intermediate goal, such as I had with the Shamrock. It’s not that the training itself is suffering – the miles are the same, the intensity is the same, but mentally I’m not feeling focused like I was when the Shamrock was in the future instead of the past. What I need is a solid goal. I’m going to apply for the Marine Corps, but until I get a slot, it’ll be a bit of a phantom goal. Still, I love the runs and for awhile that should, and will be, enough.

See you in Boston!

2004-03-25T22:09:00.000-05:00

I’m back to running. This morning I went out at 6:30 and did 3 miles. It was beautiful out there. The temp was 47 with no wind. The air just smelled like spring. The dogwoods are in full bloom and the cherry trees are just starting out. There are buds on the other trees, but they haven’t started blooming.

The run was good. I started out very slowly, kind of feeling my way back into pace. I’m very conscience about ensuring I come back intelligently. No sense in making it thru a marathon injury-free only to hurt myself on a 3 miler.

I’ve started to run in the mornings. Over the past 9 months I’ve run in the afternoons on the weekends and the evenings on the weekdays primarily because it was cooler in the summer and warmer at that time in the winter. But it’s just been too disruptive to the family to take an hour out of the middle of the evening. That’s a big chunk and, to be honest, a bit selfish. Since I don’t have to be to work till 9am I’ll run for up to 1.5 hours and then head to the office. I admit that running this morning was a little different in that I wasn’t totally awake, but I think I’ll get used to it pretty quick. Plus, in the weekends there’ll be a lot less traffic on the roads in the early mornings and with the long runs coming on the weekend, they’ll be out of the way and we can head to the beach or parks.

Tomorrow the office is going to get together at 2pm to exercise, so I’ll do 3 or 4 more then.

There’s something else I was thinking about from the marathon, and that was pace. My pace was almost mechanical at an average of 7:56mpm for the first 20 miles and I wasn’t really working. I’m wondering if I shouldn’t have banked some time with, say a 7:45 pace. I don’t think the hard miles after 23 would have been any harder had I gone a little faster earlier. Just a thought. What I really need is a 7:28 average to get to Boston. That’s what really counts!

See you in Boston!

2004-03-23T22:06:00.000-05:00

I’m still in my rest phase – no running until Thursday. I’m really recovering well. I don’t have any soreness whatsoever. Last night I used my massage stick and “rolled” my quads, hams, calves and feet for about a half hour while watching TV. That has helped immensely in getting all the lactic acid out. The stick is great. I don’t know how I ever lived without it.

Today I did a lot of thinking about that race and what I did right and what I did wrong. I think for the most part I did it right, but there is definitely some room for improvement.

- Training: I think I did training the right way for my first marathon. I used Hal Higdon’s Intermediate II. The tapering was extremely effective. I started the race rested and strong. I got in the appropriate amount of distance during the training runs, but I think the longer runs could have been maybe 10% longer. That means a longest run would have been 22 miles. I think that might have given me some valuable experience out past 20 miles. I also think that now I have a baseline of performance, I can add speed into my work. I’m going to look at Higdon’s Advance plans and see which one fits better.

- Shoes: I think my Asics 2090s are just about perfect, although I worry that they’re a bit heavy at 13.9oz. The cushioning is without a doubt very good for my running style and frame. In fact, I don’t have any deep muscle, shin, or ligament pain. I do think the shoe is a half-size too big. I’m in a size 11, but I think I should be in a 10.5 given that I’m running in “technical” socks vice cotton socks. I also think that using flex laces was a big factor in my top foot comfort. I think I’m going to try the Asics Landreths next.

- Clothing: I think I wore the right clothing for a start temperature of 43 degrees specifically and the entire race in general. I think that I should have discarded the t-shirt faster, maybe at about the 4 mile mark. I remember feeling hot, but worried that I’d be too cold if I ditched it. In hindsight I think that if I had shed the t-shirt a little earlier I could have stayed cooler and saved some energy or at least been a little more comfortable. I’m glad I kept the gloves and hat on until mile 21. The air was a bit chilled and since my legs were demanding the blood my hands were cold. Without the gloves I would have been uncomfortable.

- Pre-race Food: My pre-race diet the week before was, I think, very good. Wednesday night’s meal was heavy carbs, Thursday’s was heavy protein and Friday’s was heavy carbs. I think that did me well since I had so much energy at the start and a good reserve well into the race.

- Race Food: If there was one area I could make the most improvement in, it’s here. My plan was to gel at the 6, 12, 18 and 24 mile mark. I think it would have been more effective to gel at the 1 hour mark and then every 30 minutes thereafter. I think in this way I wouldn’t have had such a dramatic encounter with the wall, which the more I think about it the more I’m convinced that the wall was a carb collapse. If I can keep my carb level up based on time and not on mileage, then I can probably power through pure fatigue. Also, I need to take in bananas if offered. There was one station at about the 16 mile point that had bananas, but I was on the wrong side of the road and missed it.
- Pre-race Water: About 2 days out from the race I began to take in a steady amount of water all day. I think that that helped keep me hydrated and cool during the race.

- Race Water: I did this right. Every time I was thirsty I grabbed water and/or Gatorade at a water stop. I kept hydrated the whole way. The cups were only half-full so I wasn’t in danger of taking on too much. Also, at no point did drinking make me sluggish.

I think I can easily take at least 10 minutes off my time by targeting my next marathon for 7:45mpm. Then all I have to do is get down to a 7:28mpm pace and I’m in at Boston. Easier said then done, but training, training, training is the key.

That’s all for tonight.

See you in Boston!

2004-03-22T22:37:00.000-05:00

I’m still totally stoked by the results of my first marathon. I’m thrilled beyond words at the accomplishment of both of my goals; finish and finish in less then 4 hours. The run wasn’t far from my thoughts all day long. In addition to the handshakes and “great job” accolades from my co-workers, I received a bunch of congratulatory emails from friends and associates all over the country, all of which I appreciate beyond words. Most important though, was the phone calls with my dad and mom. Even though I’m 38 it’s still important and very special to hear the pride in a parent’s voice, and I heard that from both of them. Dad was a lot of fun to talk to. He’s one of those sportsmen who really appreciates anyone’s passion for their chosen hobby, because he’s so passionate about his. He likes to hear about the nuances of the little moments that pass unseen by most everyone else, but are recognized and savored by the true practitioner. And it doesn’t really matter what the subject is: hunting, fishing, biking, running, boating, dogs. Doesn’t matter, he can talk about it all with the best of ‘em. But what really impresses me is he can listen as well. He hears what you’re saying.

Mom loves to hear about my successes. She’s always been a big supporter of mine. She was worried that I’d get injured, but she knew I knew what I was doing, so I don’t think she was really that concerned. But moms worry and she’s a terrific mom, so she worries. I get it, and it’s fine by me. Everyone needs someone to be worried about them, and I have her.

I’ll be using Higdon’s Week Zero program to get back into training mode for the Marine Corps Marathon. No running till Thursday, and I really need to stick to that, because from everything I’ve read I’m most susceptible to injury right now. However, I’m not in any kind of pain. The only persistent soreness I have right now is on the outsides of my quads. I’ve been using my Stick massager regularly and that’s been keeping my muscles loose. I haven’t felt any appreciable lactic acid buildup, so I think that getting back on the road will be relatively easy. I’m going to stay right on plan. Higdon got me great results getting to the marathon, so I have no reason to doubt he’ll get me back on track quickly and efficiently.

Well, that’s it for tonight.

See you in Boston!

2004-03-21T17:59:00.000-05:00

I DID IT!!! Man, what an adventure. It was fantastic! I want to do it again. It was so cool, I can't even describe it. From the moment I got to the Pavilion (where it started) it was electric. My buddy, Gary, was right - I saw every type of person there. Big, little, skinny, fat, old, young - everyone. The starting line was one big party. Lots of whooping, waves, hellos, hugs, "Let's do it!", "Shoot the gun!" And then, it happened.

It just started. Everyone began to run. At first I was caught off guard. Where's everyone going? Why are you leaving? Don't you people know the race is about to start? Then it dawned on me - the race HAS started. This whole mass of humanity and running shoes began to move forward. There were runners calling out to their families and friends. People jumping, throwing their arms up, laughing. It was still a party. As we crossed the start line it was so incredible. 19th Street seems to dip a bit in between the Pavilion and the oceanfront, and so I was able to see a glorious site - the entire street filled with runners bobbing up and down. A sea of moving colors and banners lay right there before me. And I was part of it

I started out really strong. The first 3 miles didn't even feel like I was running. And it was a beautiful day. Sunshine from horizon to horizon. No wind. The temperature at start time was about 43. I was wearing my running hat, my dry weave singlet under a cheap long-sleeve cotton tee-shirt, my gloves, and my shorts. I kept to my plan of sticking to right around 8:00mpm for the first 4 miles. Going out we ran the entire length of the boardwalk. The light breeze was at our backs the whole way. The waves were up and the surfers were out sitting on their boards. Gulls were circling and squawking. There were a few beach combers. Picture perfect.

I threw off the cotton shirt at 6 when I gelled, but kept the hat and gloves on because it was still a bit chilly. At mile 7 we started into the woods around Ft. Story. It was shaded and cool, so I didn't burn off too much sweat. Then we went into Ft. Story itself. The roads were much worse on the fort, so I had to come off "autopilot" and pay attention to the road surface. We ran past the dunes and the Cape Henry Lighthouse, the oldest lighthouse in America. Then on through base housing and finally to the turn-around point. This is where it got a bit dicey, due to the clog of runners, but I managed to get around with little trouble. I got a big boost here because the DJ was playing Bruce Springsteen's "Born to Run." Does it get any more perfect then that? I went back up the fort's roads and then back out to the road through the woods. All was really well, and I was flat on pace. I was just strong and steady - almost mechanical. Then came mile 20.

I forgot to mention that I hooked up with a guy from Williamsburg, VA at about mile 7. We had actually been running side by side since mile 6. We chatted and I found out it was his first marathon and his goal was 8:00mpm as well. Anyway, at the 20 mile mark I remember saying to him, "Now I'm beginning to work." He said, "Yup, me too." But I still felt strong. I kept a steady pace and was feeling good. I ditched my hat and gloves to a buddy who was working at a water station at mile 21, and was feeling fairly good for the next 2 miles. Then came mile 23.

It wasn't an audible sound, but it sure was close to one. For certain it felt like a huge SMACK! That's right, I hit "The Wall." It was as if an army of little men ran out into the road and stacked up a pile of bricks just for me to run into. All the energy and will suddenly and completely left my body. I couldn't shake it off, and I couldn't power through it. I was dumbfounded. I had never experienced this before. I thought I had hit "The Wall" during some of my longer training runs, but that was when I lost maybe 10 seconds of pace time. Now I know that those weren't walls at all. Those were just little bumps. This was THE wall. This is what I had heard real runners speak of with such dread. This was sheer, unadulterated, kick-you-right-in-the-you-know-whats fatigue. I slowed and a little beyond the 23 mile marker there was a water station and a port-a-potty. I stopped and used it, then walked through the water station and hydrated. I started out running again - slow. About 200 yards down from there the course went back onto the boardwalk and straight into a wonderful 15 mph headwind. I felt it in all its glory. I even felt little grains of sand stinging my face. It was steady, staggering and brutal. I struggled on and right after the 24 mile marker's water station I had to walk again. I was just plain worn out. I walked for about 2 minutes and then started again. I'm not kidding, that wind was horrible. I was exhausted - absolutely spent. Right before the course left the boardwalk for the city's streets a lady yelled out to me, "Hey, 279, only one more mile. Come on, come on. You CAN do this! You can finish!" I am convinced that that lady was a gift from God Himself. Anger/determination rose up inside me and I woke up and got really focused. Tears came to my eyes and I said to myself, "I'm NOT going to walk anymore. I will NOT be weak."

I started running again, but I didn't quite have my legs under me yet. I half-ran/half-walked off the boardwalk and out of the wind onto Atlantic Avenue. Once there I started to pick up my pace. I took the right onto 19th Street and truly found my legs and my pace. I was running again. The pain felt good, as weird as that sounds. I was awake - alive - again. Now there was a ton of people on both sides of the road. It was the big party again. There were a lot of locals, marathon relayers, the 8K runners and their families there. They were fired up and cheering for all of us in our last mile. They were cheering...for me!

"Go 279!"

"279, you da man!"

"Roll on, 279!"

"Lookin' strong, 279!"

"Check out 279!"

"Run Forrest, run!" I laughed out loud when I heard that. It put a big smile on my face and I started to have fun again.

I came down the street and hooked the loop to the finish line. I was really running strong now. Every ounce of energy I had left was being used by my lungs and legs.

Then I saw it - the finish line.

Few things have ever looked so good. All the pain went away and there was no more exhaustion. There was just speed. I sprinted. I sprinted hard. Arms pumping, legs churning, I heard the announcer say, "And here comes Rick Carlsen! What a finish!" I crossed that line, heard the chip beep, and raised my arms and said, "Thanks."

It was over.

It felt so good to be done. In fact, it felt GREAT. I had a huge smile on my face, but was kind of lost as to what I was supposed to do next. I stopped dead in my tracks and was looking around. A volunteer came up, handed me a medal, and said, "Congratulations. First one?"

"Uh-huh."

"All right! You're a marathon runner now. Pretty cool, huh?"

"Uh-huh. Where can I lay down?" I appreciated his effort at boosting my self-esteem, but I was concentrating only on the basics at that point. Laying down and not moving was as complicated as I wanted to get.

A co-worker who came to watch the race found me and snapped a couple of pictures. She asked me how I felt (I'll bet I was a real sight) and led me inside the Pavilion. Once inside I inhaled two bananas, a couple of slices of oranges and a huge bottle of water. I stretched out a little and then went outside to relax in the grass and watch others finish. I ended up falling asleep in the sunshine for about an hour, and it felt great. I stretched out some more and then headed home.

My first steps on the road to Boston have been taken. I'm eager to do another marathon. It was so invigorating. The Marine Corps Marathon on Oct 31 is next. Now I need to train more, run faster and bring down my time. Then I'll get to Boston.

So far, so good!

See you in Boston!
--------------------

Here are my 2004 Shamrock Marathon splits -

Mile 1 - 8:02
Mile 2 - 7:41
Mile 3 - 7:50
Mile 4 - 7:55
Mile 5 - 7:59
Mile 6 - 7:55
Mile 7 - 8:06
Mile 8 - 7:48
Mile 9 - 7:59
Mile 10- 7:55
Mile 11- 7:51
Mile 12- 7:50
Mile 13- 7:52
Mile 14- 7:50
Mile 15- 7:50
Mile 16- 8:04
Mile 17- 8:06
Mile 18- 8:07
Mile 19- 8:02
Mile 20- 8:12
Mile 21- 8:16
Mile 22- 8:12
Mile 23- 9:38
Mile 24- 8:47
Mile 25- 11:31
Mile 26- 8:50

2004-03-17T22:11:00.000-05:00

Nothing tonight. All rest. I've been hydrating all day. I think I need to invest in a bigger bladder. I'm feeling good, no pain anywhere. I am a bit tired, so I'll be turning in right after posting this. Three more days and I'll be in Virginia Beach running a marathon. Excited is an understatement. I need to get running.

Tonight for dinner I carbed. Lots of macaroni and cheese. Tomorrow night it'll be protein and finally on Friday it'll be a carb-fest.

Several folks from work have been asking about the race. I think a few might even come out and cheer me on. That'll help a lot, especially in the unknown zone of 21 miles and beyond.

The weather continues to look great (click here to see it). I hope the wind stays down. I've heard it can be stiff down there on the beach front.

That's it for me tonight.

See you in Boston!

2004-03-16T21:48:00.000-05:00

Well, that’s it, the last run until Saturday’s marathon. I know I have a 2 miler on Friday, but that’s more to expend nervous energy then to accomplish anything meaningful. Tonight’s run was just 3 miles. The weather was wet and cold. Not overly fun, but not really that bad for running. Again, I kept the pace to almost exactly 8:00mpm right from the beginning. It’s funny, when I started running again back in July I couldn’t even run a mile without stopping. Tonight, at the end of 3, I wasn’t even sweating or breathing hard. I feel like I’ve made a lot of progress. Did I mention I’ve lost 45lbs? Yup. 45. I’m kind of proud of that.

I was planning on tapping out my thoughts about how much I despise drivers who attempt to operate a vehicle and talk on a cell phone. But as I was running tonight I kept thinking about a buddy of mine who really made a difference to my running. His name is Gary, and he goes by the callsign of “Mad Dog.” To me it’s almost a joke that he’s called Mad Dog, because he’s one of the most centered people I’ve ever met. There’s nothing random, or dangerous, or mad about him. Gary’s a committed Christian and he’s not afraid to say it. But he doesn’t preach his faith, he lives it – and I admire that about him more then anything else. He walks the walk. Period.

In addition to his personal life being an example to everyone who spends more then two and a half minutes with him, he has a love of running. Not as much as he loves to bike, but running is something that he does naturally and does well. He’s fast, too. You wouldn’t think that by looking at him, but he is. He’s compact and powerful. In fact, at 5’ 6” he’s a full 4” shorter than me, but his strides are longer and far more productive than mine. He takes two to my three. He flat out knows the mechanics of how to run. And he’s tactically smart. He knows when to hang back and when to make a move. He knows who to pace and who to pass. But there’s more. Much more. Look him straight in the eyes and you’ll see it in an instant. He has that look that lets you know that he’s pushed himself to the limits of his own expectations and gone beyond. He’s tested himself, and did not find himself to be lacking in courage by either his own measure or the world’s. I admire that quality immensely. From the start of the conversation we struck up in a professional leadership course’s registration line we both recently attended, we were fast friends. During the entire length of the 7-week course we ran together frequently. He introduced me to running techniques that I had never heard of, such as tempo runs and interval training. He freely shared a vast knowledge of running gleaned from hundreds of races. He would take the lead during our runs and hang out there just far enough to push me on, but not too far to discourage me. His encouragement has been instrumental in my development as a better runner.

So on Saturday when I hopefully cross that finish line and join the Right and Honorable Order of Marathoners, I’ll first say a word of thanks to the Good Lord for giving me the strength to accomplish it in the first place, and also a word of thanks to Mad Dog for sharing the knowledge of how to do it.

See you in Boston!

2004-03-15T21:43:00.000-05:00

Today’s run was a short, slow one - only 4 miles. I tried very hard to keep my pace at 8:00mpm. I concentrated on keeping the first mile at exactly that. In fact, that’s my one great fear about Saturday’s marathon – that I’ll get all caught up in the moment and blitz out at an unreasonably fast pace. I have to keep my mind focused on staying slow and steady at the beginning. If there’s any one thing that will prevent me from finishing well, it’ll be a jackrabbit start.

Along the same lines, I’m starting to feel very confident about Saturday. I’m right on Higdon’s Intermediate II schedule. Tomorrow I’ll do 3, rest on Wednesday and Thursday, and finally a slow 2 mile jog on Friday. All I have to do is stay within my game plan and I’ll make it. Speaking of my game plan, here it is:

1. Start slow. Keep at exactly 8:00mpm for at least the first 4 miles.
2. Stay hydrated - walk through the water stops at 6, 12, 18 and 24.
3. Carb gel every 6 miles.
4. Keep my mind on the one and only goal that means anything – finishing. Time doesn’t matter. Boston’s not going anywhere.

Well, that’s it for me tonight. Time for some rest.

See you in Boston!

2004-03-14T18:53:00.000-05:00

Today was one of those days that confirms why I love running so much. It was sunny, high 50s, and very little wind here on Virginia's Peninsula. The day was absolutely perfect for running. I did my last long run before the Shamrock (which is only 6 days away). 8 miles at a 7:30 pace. I felt strong and fast. The little wind there was, was easy to power through. I tried to keep the pace at 8:00mpm, which is what my target is for Saturday's marathon, but it was just too nice and too perfect a day. So I let go a bit and concentrated on form and long strides. I'm ready for the Shamrock. No doubt about it.

I took a route that I had never taken before. It was beautiful. Two-lane blacktop in great condition that had gentle curves and no hills. The road went through the woods. There was the smell of burning leaves in the air. It reminded me of where I grew up in Comstock, Michigan. It took me back to the runs that we middle- and long-distance runners on my high school track team used to take.

I also saw a lot of something I can't stand - drivers with cell phones. But I'll talk more about that later.

See you in Boston!

2004-03-14T11:05:00.000-05:00

The Beginning of My Road To Boston

The Intro:

My name is Rick. I'm a runner. I absolutely love to run. There are few things in life, besides family and friends, that I enjoy more then running. Golf may be one of those few things, but I haven't seriously played golf in awhile. Not that I don't love the sport, but running is taking on a larger and larger part of my life these days. How I got to this point is probably not that much different than most people. I was feeling fat, unhealthy and just plain blah. I weighed 204lbs and I was gaining more. I needed to do something about it.

So I did. I stood up and I started. 2:30pm on May 28, 2003 to be exact. 2:30pm on May 28th is the time and day that I smoked my last cigarette. I remember that moment like it happened just an hour ago. I remember it because it was the moment that I ended my addiction to something that had a stranglehold on me for the better part of 20 years. I was foolish to even start. And the more I get into running and enjoy the benefits of a healthier lifestyle, the more I regret ever picking up the habit. But I did, and I spent a lot of money and time doing it.

The Goal:

But this blog is not about what was past. It's about what's to come. It's about me and running and Boston, Massachusetts and a little road race that the good folks who live there host once a year called the Boston Marathon.

The Boston Marathon is the Holy Grail of all marathons. It has a long history (click here for that long history). The history is interesting, but for me it's not what really matters. What matters to me is one thing - the qualifying time. For my age group the qualifying time is 3 hours and 15 minutes. That means I have to run 26 miles, 385 yards in under 3 hours and 15 minutes. Broken down even further, it means I have to run each mile at an average pace of 7 minutes and 27 seconds. That's a pretty daunting task, especially since I've never run a marathon.

Yup, you got it. I've never run a marathon. I've run a lot - 486 miles since Dec 27th to be exact. A lot more than that since starting on my weight loss and heath kick last May. But I've never run 26.2 miles all at once. Three times I've run 20 miles, and I've run a bunch of half-marathons, and a ton of 10 milers. But I've never run a marathon. So to get to Boston I have to run another officially sanctioned qualifying marathon in under 3:15.

Next Saturday (March 20th) I'm going to run the first marathon on my quest to get to Boston. It's called the Shamrock, and it's in Virginia Beach, Virginia. I've been training for 18 weeks and I'm ready - at least physically. But right now I'm a jumble of nerves. I know I can make it, but it's going to be a long haul. But, it's got to be done. Right now the road to Boston goes through Virginia Beach. And I'm on it.

Me and Boston:

So there you have it. That's what I'm going to do. Before I leave this earth I am going to Boston, Massachusetts and I am going to run in the Boston Marathon. And I'm going to blog it all. Everyday that I'm able I'm going to make an entry about how I'm doing, what I'm doing, and what I'm thinking about. I'm going to write about my successes, my not-so successes, the things I personally discover about running and the things I learn from other runners. It'll be my outlet for all the things that bounce around in my head while I run. It might be interesting, it might turn out to be very dull. But one thing's for sure - it'll be all mine.

See you in Boston!