School’s out, running’s fine, bugs are annoying
By Kevin | June 2, 2010
Tonight’s 5-miler was a good one, finished in 46-minutes for just over a 9min/mile average pace. I was treated to a stunning sunset over the Indian Peaks, viewed across a lush green panoramic open space area for much of the run. Then, I followed it by 35-minutes of yoga, really working my core and hip flexors. However, the run tonight was marked by one very new (and very gross) experience. I inhaled a bug.
Now, that by itself is not new. I’ve inhaled bugs before, spit them out, and moved on. Tonight however, I was treated to a big fat bug of some kind, and it took aim on my epiglottis! You know, the little hanging “punching bag” thingy in the back of your throat?…that thingy that, when touched, can initiate an all-systems-reverse gag-reflex?…yeah, that one. To make matters worse, this bug had the precision of a U.S. guided missile. And, when I say precision, I mean it just simply nailed its target…hard…then stuck there, seemingly hanging on for life.
My first reaction was a combined cough/gag/spit with a loud “gahrgh!” followed by some expletives. That was all shortly followed by my dinner spread across the trail. And that, in turn, was followed by a solid mile’s worth of gagging, coughing, spitting, and several near encounters with more of my dinner. I just couldn’t shake this thing outta my throat. It was disgusting. And yes, I kept running through all this; I was NOT going to let this stupid (yet precise) bug ruin my run on a great trail, along a perfect meadow, backed by snow-capped peaks, anchoring a breathtaking sunset. So, eventually, I induced my own state of temporary amnesia, and moved on. Yet, now that I’m home, and writing about it, I can’t say the sensation is totally gone yet. Blech.
This is the first week of “summer” since our students finished up last week, and the pace has changed significantly. I’m sorta thinking about making my commute to work a running commute. It would be just over 9-miles each way. There’s a staff bathroom (with shower) right around the corner from my office. There’s also a kitchen where I could get some post-run replenishment. Of course, I’d have to run with a backpack to have some clothes ‘n all when I got there. That would be a new thing I’d have to get used to. But, it might be worth trying during June, when my schedule (and my dress code) is flexible.
So, do they make “bug-deflectors” for runners?
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3 Predictors of Intensity Errors
By Kevin | April 27, 2010
Well-rounded training needs to have a balance of duration (how far, how long), intensity (how hard), and frequency (how often). For me, there are three consistent predictors of intensity errors (going too hard, or not hard enough) in my training: 1) stress, 2) weather, and 3) ego.
Stress – the stress levels have been high for a while, and generally consistent, with some poor stress management on my part to make matters worse. Immediately before my run, I my patience was being tested by two cranky kids who were manipulating the bedtime routine, which had already started out later than it should have been.
Weather – it’s springtime in Colorado. Days are warm and sunny, evenings cool, and everything is greening and blooming. I can’t help but feel “up” and energized when I’m outside.
Ego – I’ve had the fortunate track record of being able to jump into a new training routine rather suddenly, with gusto, despite significant time-off from running. The last time resulted in a decent marathon finish on just a couple weeks of training, so my ego and confidence is probably more elevated than it should be. I know that can really get me into trouble.
Today’s training run was to accomplish the “quality, not quantity” purpose of my training for Missoula. I set out after the kids were in bed, and it was past sunset. It was still warm outside, though I knew the temp would drop quickly once I was out there and it got dark. My day as a whole wasn’t exactly stressful, but it was full, and the last hour was definitely stressful. It seems the bedtime routine with the kids has been becoming more and more stressful lately.
I also spent about an hour playing soccer with my 4y/o son Garrett, as well as his friends next door. It served as a good warmup, so I was confident I could just jump right into my run after the bedtime routine (which was almost immediately after soccer).
Needless to say, I soon found myself running a 7:30 pace, feeling good, pushing it…before my brain kicked in and I had already gone about 4 miles at an overall average of 8:30 pace. My previous training pace was around 10min/mile. Plus, my training has been anything but consistent this year. I’m running on a weak base, and I should know I’m susceptible to injury if I do too much too soon. Duh.
I got lucky tonight, I think. The run felt good, although 30-minutes after I was done, I found myself sneezing and wheezing…a sure sign for me of too much intensity too soon. On a scale of 1-10, I’d rate my exertion level at an 8 for tonight, but it was probably too soon. I fully expect to see my resting heart rate to be elevated tomorrow morning as a result, with my body still working to recover.
Lesson learned…hopefully, the easy way…I guess I’ll have to wait to see how I feel in the morning! Rest day tomorrow, and maybe an easy recovery run on Thursday.
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Itching to Go!
By Kevin | April 25, 2010
This morning was my first training run aimed for my next marathon: Missoula Marathon on July 11th. Although I haven’t taken the all-important step of registering for it (yet), simply to have it in my mind made a difference. With the sun out, warming things up, after several days of Spring storms (LOTS of rain, wind, even snow), I was itching to go. Literally.
This was a new phenomenon for me. My legs actually felt itchy. Weird. Anyway, it was a good run to begin the focused build-up to Missoula. I’ve got 11 weeks, and I need to be focused on quality, not quantity, because I haven’t been running consistently at all. My last marathon was almost a year ago now (New Jersey in May 2009).
Today’s run was a conservative 10k on the trails and around Erie Lake. A long warm-up and long cool-down bookended the 10-min-mile pacing with brief walk-breaks at each mile split. As usual, it wasn’t until around 4-miles that I felt like I was “in the groove”. Until then, my chest, shoulders, and neck were noticeably tight, and I kept focusing on relaxing. It’s as if my body knows when I hit that 4-mile mark, and everything settles in.
Now, off to Waneka Lake with my kiddos to play and ride bikes!
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New York City Marathon 2011!
By Kevin | April 19, 2010
Having now been officially notified that I did not win an entry into the 2010 NYC Marathon through their lottery, I can now plan on a guaranteed spot for 2011. Having been denied three years in a row gives me guaranteed entry for the next year. I had thought I was eligible for guaranteed entry this year, but I had only been denied going back two years. But, now I’ve been denied in 2008, 2009, and 2010.
So…how does one train for a race that’s a year-and-a-half away? I guess the first step will be to create my goals, and back-up from there, like I typically do. With all this training time available, I’ll probably want to have a few races on my schedule between now and then.
My goal will be to get back into the groove gradually, and build a solid base again before moving into hill training and speedwork. More to come on the training plan as it gets developed…
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Boston inspiration
By Kevin | April 19, 2010
The annual injection of marathon inspiration is almost complete, as the men’s elite approach the finish of the Boston Marathon as I write this. Meb and Ryan have performed well so far, but not well enough to crack the drought of American winners, as Cheruiyot looks like he’s got the win wrapped up.
Nonetheless, a great Boston Marathon once again. Ryan Hall has finished in an impressive fourth place, with some incredible work in the late miles to come back and just miss the podium. Meb Keflezighi finished in fifth with a strong performance. But it was Cheruiyot finishing first, with a stunning course record of 2:05:51…INSANE!!
I wonder if I can sneak out of the office for a run…
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In a New York state of mind…
By Kevin | January 24, 2010
No, I’m not talking about the Jets…although I definitely enjoyed their exciting run into the playoffs as the underdog.
Could this be the year for the New York City Marathon for me? In reviewing the entry rules, it seems I should hear something in late January about my “guaranteed entry” for 2010. The lottery rules state that if a runner is denied entry for three consecutive years, then he or she is guaranteed entry in the next year. So, I’m expecting to be notified soon about being granted guaranteed entry, since I’ve been denied in 2007, 2008, and 2009.
With that on the horizon (if you can call November the horizon), it’s time to start training again! Although I got one more state completed in 2009, I didn’t train very well for it, and from May through the rest of the year, I hardly ran at all. So, physically speaking, I lost a lot in 2009. I’m pretty-much starting out from scratch again. I literally had a whopping 3 days of running between the NJ Marathon (May, 2009) and today. The last of those three was a rather impulsive 11-mile run in November, despite not having run much at all since the marathon in May. It felt good to be out there, but I know I need to build-up more gradually to the NYC Marathon, especially because of the hilly course. Mentally, however, that run was a huge confidence-builder. To be able to go out and run a cold-turkey 11-miler (even if it was slow) was more than I thought I was capable of at that time.
The NYC Marathon is not known as a fast marathon. It is known primarily for being HUGE, and LOUD, and unforgettable…but not for being fast. The course is surprisingly hilly, especially between mile 20 and the finish. Many of the hills are both steep and long, usually because you are running either up or down a bridge, an on-ramp, or an exit-ramp. Running through Central Park has some rolling hills, and then there is a significantly steep incline for the last quarter-mile or so to the finish.
So, I’ve got basically 9-months to prepare, which should be more than enough time to re-build a solid base, build my mileage, attack some speedwork and hills, throw in a few short practice races, and taper well to November 5th. Stay tuned…this could be an interesting training year!
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Studio-C Camp-Out
By Kevin | December 4, 2009
I’m writing this from my cozy tent in Boulder. Sounds nice to say it that way, but my tent is on the concrete in front of the Ultimate Electronics in town. It’s the ninth consecutive year (I think) I’ve braved the cold to wait in line for the release of the annual KBCO-FM Studio-C disc. It typically sells out in a matter of hours, but I like to sleep well and not have to wake up at 4am, or whatever. I also like to have my Saturday, instead of spending half of the morning waiting in line.
Check out www.kbco.com if you want to know more about the disc. In short, it’s the “best of” compilation from the year’s worth of live performances on-air from Studio-C, which actually started with Melissa Etheridge in the hallway of the station in 1988. The performances are typically unique, stripped-down versions of great songs by both well-known and lesser-known artists. KBCO is credited with giving some incredible artists their start.
The tradition has become a holiday event, and proceeds from the sale of the discs go to the Boulder County AIDS Project. Discs are limited production, and old ones typically go for hundreds, even thousands of dollars, online. Luckily, I’ve got ‘em all so
far…and they are all among my most listened-to CDs.
I’m missing my buddy Steve this year, who used to camp out with me, but he now lives in Wisconsin. So, the tent actually feels roomy this year, and the iPhone is a poor substitute for company. Nonetheless, it’s nearly midnight (arrived here at 10:30), and the temperature is plummeting (my dashboard said it was 8-degrees when I drove up). I’m quite warm, however, in my tent, on my air mattress (yep…all about the comfort…and, of course, some insulation from the concrete), inside two sleeping bags, with all kinds of layers on.
I’ve also got my thermos of hot tea, and a great book by Jeff Galloway, “Running Until You’re 100″, which I hope to be blessed enough to do…while listening to a huge Studio-C playlist on my runs! Here’s to another year of a great Boulder tradition!! Thanks KBCO!
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Cannonball!
By Kevin | November 8, 2009
On Sunday, I jumped back into my running shoes with gusto…a 10.9 mile run with my neighbor, Roberta. It was probably a longer run than I would have done on my own, but I honestly might not have made it out the door otherwise. Roberta is an experienced half-marathoner who is new to the full 26.2, and is having great success with the Galloway run/walk/run method. After meeting Jeff and talking with him about her training, she’s been working with intervals of 20-seconds running and 40-second walk-breaks. Knowing this, I thought it would be a good bit of restraint for only my second run in about 6 months, going back to the NJ Marathon in May.
It was a great run. It felt good as soon as the door closed behind me and I was welcomed by a beautiful Colorado morning, wearing shorts in November, just a week after we had over two-feet of snow on the ground. Before I even got off my porch, I felt like saying, “Hey, I’m back!”
The intervals were much shorter than I’ve used in the past, but they didn’t take long for me to accomodate, maybe because I’ve used Galloway’s training method before. It made the 10.9 miles much more reasonable as my first long run in a long time.
The next morning, I felt some soreness in my hips, surely from making more use of the walking muscles than I have before. However, it was gone after a day…a testament to Galloway’s method. What’s more, I felt like I could have easily kept going after almost 11 miles…my longest distance by far since 26.2 in May.
So, thanks Roberta, for your great running company, and for your structured restraint on my first day jumping back into the pool. I’m back!
CANNONBALL!!!
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Did someone turn off Summer?
By Kevin | October 26, 2009
Watching the snow falling today (not the first day of snow this month) made something click for me: it’s not summer anymore! What happened to all my good intentions of building up my mileage again for a fall/winter marathon? My motivation has been “re-routed” to new discoveries and experiences with my kids, two new jobs, trying to support Bethany in her new job, a family vacation to Italy, and countless other paths.
It’s been a good and full summer…and it happened without running…almost none at all! AND, my summers from here on will be quite different now that Bethany and I are both working in schools. Bethany will be completely off, and I’ll be on 100% flex-time. My brain is already spinning ideas of how many fun family adventures we can cram into next summer. Admittedly, I’m also thinking of how many marathons I could fit into next summer! Okay, really honestly, I’m wondering if it’s enough of a workload-lightening to make my Ironman dream a reality?
I know, all this sounds pretty selfish, eh? I guess there’s some truth to that, although I’m totally convinced that I’m a better husband, father, son, brother, friend, neighbor, and employee when I’m running and training. Hmmm…
So, anyway, who’s ready for some skiing?
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Ciao Italia!
By Kevin | September 27, 2009
We returned this week from our adventure to Italy, and it will take me a while to get through all the photos (over 2,000 of them!). We are so grateful to have had the opportunity to make the trip. Ten years ago during our honeymoon in Italy, Bethany and I made a commitment to each other that we’d return to celebrate our 10th anniversary. We didn’t know if it would even be possible, especially now with a four-year-old and a one-year-old. But, with the support of our family, we made the trip!
Traveling around in a group of 16 people (including five of them who are 4-years-old or younger) made for some challenges. Yet, now that we’re home, and we are hearing Garrett tell his teacher and his friends about his trip, we’re so glad we brought them. Gillian may not remember much (I sure don’t remember anything from when I was 14-months old), but she’ll be able to see lots of photos of her first international experience. There’s lots more to write about, and I’ll try to put it into some kind of order that makes sense on here…a little at a time as I sort through the mountain of photos!
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