My own take on the Iowa Caucuses

Personally I like Mike Huckabee.

He is some one who puts up or shuts up.

Plus in the theme of this blog, Mike is a runner and a marathon.

He took up running to lose weight ( Mike was obese when he was Governor of Arkansas) and finished the Little Rock Marathon. He then took upon the task of trying to make Arkansas a healthy state.

Mike understands that health care is an important focus for most Americans. Unfortunately the obesity epidemic in America isn't helping the cause. Obesity can lead to a lot of chronic diseases (i.e diabetes, heart disease, joint injuries.) All these things help to contribute to the rising cost of health care. Control the costs and the $$$ needed to pay for health care drops.

I know from reading Mike's book that he knows this and that he knows how important it is to get America back in shape.

I can put aside his religious undertones and concentrate instead on what he brings to the table which is honesty and for once a politician you can almost trust and like.

Todays video post of the day

Following yesterday's OT highlight clip, I felt that a tribute to Ryan was in order.

My memories of Ryan are of his EAS ads, him running with the horses. It was always great to see the ads.

He was a great competitor and always someone you had to account for.

My deepest sympathies go out to his wife and family.

The song in the clip is Avril Lavigne's "Slipped Away" which seems to be very popular in videos being used as tributes. The lyrics are very emotional.

Todays Run

OK, same like yesterday only instead of it being Brick it was Little Egg. Pretty well wore the same as yesterday, and it was cold, very cold.

I really have to learn to eat a little closer to running, as I was once again on the border of bonking.

My new shoes should be here tomorrow, and I cant wait to run in them.

Listened to Steve Runner's year end Ph-Dip episode, and a couple of observations:

1. Steve is obsessed with that year old article in Slate. Personally the writer seems very ignorant, and really does not need anyone to give him any more credence. So to that affect, I will not be linking the article or even mentioning the idiot err I mean writers name. But I have this one plea.... "Steve, please let it go, let it go. Your better than that."
2. Steve is one very funny pod-caster. I love the guy's show. Its well thought out, researched and produced. Its first rate. His opening are the best (Bonus: when he involves his son or stepson in the opening)
3. The Running Legends (or one of his specials) shows are the best. To me his recap of Duel in the Sun was outstanding. I have that one saved and listen to it very frequently. I went out and read the book, and if I might be bold enough, I would recommend that you read the book and listen to the pod-cast after-wards. When ever I listen to it when I am running, I can feel a chill as if Alberto and Dick are chasing me down Commonwealth. Its outstanding!
4. Steve, if you are reading this, one request (its my usual one) how about a running legends show on Carlos Lopes (my idol and fellow countryman)
5. Steve, sincerely cares about all his listeners. And while he jokes there are only 10, if all thousands sent him an email he would read it and respond to it. He cares about his subscribers.

I do plan on probably doing a posting on the pod-casts I listen to, because I really do think that the media of pod-casting is a wonderful new media. It is essentially the new world equivalent of the penny pamphlets that helped to launch the Revolutionary War. I believe that pod-casts are helping to ignite the new media revolution that is currently in its infancy stage. Pod-casting, along with Blogging ( I intend to do a story on this as well) are shaping how we all deliver and receive our news and entertainment and considering a lot of the garbage that is out there and being pushed at us.

Sorry really didn't intend to go off on this tangent, but hey it was flowing.

I will say that I am very pleased with me getting out in this cold and running. Normally I would have wimped or at least jumped on the treadmill. Looks like maybe this might finally be the year where I turn that proverbial corner and finally get my running at the level it should be at.

Well thats it, stay tuned for more this ride is going to be exciting.

Todays video gem

And its a good one, its a 10 minute highlight of the US Men's Marathon Olympic Trial from NYC

It was the best of days and the worst of days for the US men's marathoning.

The future was showcased in Hall and Ritz.

Brian Sell gave the Hanson's an early Christmas present.

And the long distance running community lost one of its best, with the untimely passing of Ryan Shay at 5.5 miles

The music isn't too bad either.

Ok, it looks like like it will not be getting any warmer

If anyone of my friends from California (or warmer parts ) are reading this, you might want to turn away.

Just went to http://www.weather.com/ and the outlook is not good. my previous assumption of 17 degrees was a little off. According to weather.com, with wind chill it was some where around 10 and as you can see below, it will get a little warmer but not much:


Looks like I will be looking like an eskimo again... or maybe I will wimp out and go on treadmil.

It's 9 AM and its cold already

Just got back from taking J to the bus and its very cold, the wind has kicked up off the marsh and it is cold.

Car thermometer is saying its 19, its usually off by 2-3 so I would say its somewhere around the 17 degree area. Ouch!!

Lets hope it gets a little warmer by lunch, but on the bright side it will be warmer starting tomorrow with temps topping out around 52 on Monday.

Ahhh, Winter on the Jersey Coast, you have to love it!

Todays lunch time run

6 miles in about 1:03 (about a 10:37 avg) in wind and temps about 17-20 degrees.

When the wind kicked up it kicked. Bundled up and kept the pace real slow, really slow.

If I can mentally get out and do these runs, I firmly believe that training will be great.

Key is to understand that when it gets very cold (and just like when it gets very hot) you have to go slow.

As far as what was worn here is the list:

1 set of WrightSocks with another pair of thicker socks over them
Nike tights
Champion C9 pants
Adidas "under armour" type shirt
Champion C9 long sleeve
Champion C9 9" zipper thick pull over
Champion C9 wind jacket
red stocking hat
Nike running gloves

might have been a little overkill but it kept the chill out

The weather outlook for todays run

This is what the weather outlook is for Brick NJ for the next 4 hours. My plan is to go run at lunch...within those a fore mentioned 4 hours.

Needless to say, its going to be a cold one.

Today's feature video

Iron Maiden's The Loneliness Of The Long Distance Runner

My new shoes

The ASICS Kayano XIII, got them for Christmas. Wife felt it was time I got "real" shoes i.e. shoes that were not discontinued or on clearance.

She went into Champ's and asked them for the best running shoe they had, that was there recommendation. Its a good one. She got me 9.5 and I needed 9, and turns out no one (including other sports stores had them in stock) so they are being shipped to the house.

My only potential issue is that the Kayano's are meant for runners who pronate more than normal. Plus they are also very cushioned. I tend to wear lightweight shoes, even though I am 200lbs. So this will be an interesting experiment to say the least.

I will post a report on my initial run in them very soon.....

Happy New Year!!!

Have to say that I got off to a great New Year.

After watching the first half of the Manchester United v Birmingham game, I went off for the first run of the new year. A very simple and WARM 6 mile run. Kept to a 10 minute pace, realized I had over dressed and spent 4.5 mile sweating like crazy.

My bonus find of the year, Marty Jerome's

The Complete Runner's Day-by-Day Log and Calendar 2008

50% off for the great price of $8.04 (with tax) in the middle of the mall at one of those little Kiosk's. Generally I use a excel log, but there is something about a actual physical log that has just a littel mystique that I can not explain.


More to come later...

This will be a very busy posting day

Coming Soon...

Ok, with the new year fast approaching, I am hoping to have the site tweaked to look a more appealing and also to reflect my personal challenge of "4in4"

Hang tight and keep watching..............

Todays Inspirational video..

Todays Inspirational video..

Todays Inspirational video..

Part 2 of the Ironman Hawaii 2006

Todays Inspirational video

2nd Annual Batsto Pig Iron 5K

August 12, 2007

Batsto Village, Wharton State Park, NJ

Last year I ran my first 5K in about 20 years, the Johnnie's Run in a time of 25:59 (with an average pace of 8:21), after a 7:29 first mile I fizzled and struggled to finish.My goal was to try and better that time and based upon how my training had been going to try and get a realistic assessment of where I stood. I had been putting miles in and no concentration on speed.MY





WEEK FROM HELL (this contains some NRR medical "stuff" for race report skip to bottom)





Leading up to the event, I had to very good weeks of mileage (56.25 and 57.25.) Last Monday I woke up to a blinding pain in my left eye, the eye was inflamed and red. I seemed to e that I might have scratched my cornea with my contact lens ( I had done this before) , the eye was light reactive and teared a lot. So far nothing unusual from what seemed like scratch. Usually after about 3 days everything gets back to normal. By Tuesday, I knew this was serious when I woke up and could not even open my eye to the darkness. Luckily on the second floor of my office building is one of the better opthalmologic practices in the area. I went upstairs and made an appt. Later that afternoon the Dx was in, I had uveitis with secondary irisitis and glaucoma (caused by the inflammation). Dr is stunned, I look healthy to him, and he asks me all kinds of weird medical history questions, nothing to do with any history involving my eye (I really thought this weird.) He puts me on a steroid (to take care of the problem), a beta blocker (eye drops for the glaucoma) and a eye dilator to help ease discomfort.I see his associate the next day, the glaucoma reading is coming back to normal, the eye is progressing OK, and this guy is also concerned with my medical history. He has also not seen an eye condition like mine since he did his residency. He starts to explain to me what it could be. Turns out you usually get uveitis from your bodies immune system going a little nuts (great). More to come on this in the coming weeks.There is no running at all last week. The sun is very painful and besides my eye anting to tear, it is cloudy which makes most things hard. I don't even drive. Great, this was suppose to be a cut back week, but this is ridiculous. Later in the week, I am in Wal Mart and as is custom with me I always go to one of those machines and check my BP, its a little high bu my heart rate is around 44. What the???? It then realize that I am on Beta Blockers, I wonder if even eye drops could have that affect. I post on here and Runango, and Eric1970 gives me the 4-1-1. He also lets me know that
"Due to the lowering of the HR, it may take more time to mount the increased HR response that normally occurs with racing. There also may be a decrease in how fast you can get your HR. The symptomatic effect can vary -- from no noticeable effct at all to feeling like you have hit a wall and can't get any faster or hit a final gear that you think you should"
and then he adds after my telling him its a 5K:
"Actually, because 5K are really more v0@ max than longer distance runs, you may notice more an effect at the faster pace than say a half marathon."
So now it looks like this time trial may not go how I planned not what? I wanted to hear, especially after this was the only thing I had been looking forward to for this week.
By Saturday my eye was feeling 100% and after seeing the DR the day before, he noticed a huge improvement although there were still some lingering cells still in my eye (which surprised him) and he told me to keep the eye drop regimen going and just try and rest. I was afraid to ask him about racing.



RACE DAY



Sunday morning seemed perfect. Race started at 9, I lived only about 25 minutes away. Packed my bag and out the door I went. Race site was at Batsto Village (http://en.wikipedia.org/wiki/Batsto_Village) in Wharton State Park (http://en.wikipedia.org/wiki/Wharton_State_Forest), which is the largest state park in NJ (110,000 acres.) Batsto is the site of a former bog iron and glass works, and now it is a historical site you can walk through. It is a really cool place.
I pick up my # and goody bag. Good swag for a small event (Powerbars, water bottle, propel, shoe laces) and the race Tshirt which features the race logo a pig breaking the tape with his belly. I go back to the car grab the iPod and start my warm up as well as to scout the course.




I find that the course is starts to go up for a 1/4 mile than down for over about .75, this will get interesting, if I watch my pace, I may pass a lot of people on the way in. The course is out and back, with water stops at mile 2 and 3.








Elevation: +108 ft / -98 ft / net 10 ft



I also noticed that I am now soaked in sweat and I was only running at about a 12 mpm. I am also having a hard time breathing. This is not good. I try to reassure myself and and just scout out the last .75. I put in 3 striders and just try to stay loose. I walk back to the car change into my flats (for you shoe geeks they are NB RC110, yes they are about 10 years old). I am now anxious waiting for the start.



I also notice that the post race refreshments include, Full cans of Pringles chips, watermelon, oranges, 10 different kind of bagels, Oreos, Nutter Butters, blueberries, Power bars and some sort of Soy energy bar. Turns out one of the sponsors was a snack company.



We are all called over, final race instructions, National Anthem and we walk to the start. I am a little nervous, but I am trying to stay focused. I try to line up towards the front, but there looks to be some slower runners piling in front. The RD is asking slower people to go the front as well as the people with strollers. The race starts and once again, I try to make my around some of the slower runners, we are allowed to use the full road (its a state road that has been close to traffic) at least till we string out. I make my to the left and notice a guy pushing a stroller blowing past everyone. I lose site of him.



Plan is to finish under 24:00 minutes, I want to keep my splits around 7:45.



The splits



Mile 1: 7:28
OK this might just be a little fast. I am passing runners and so far feel good. But I hope that little down hill stretch dos not come back hurt me.



Mile 2: 7:35
OK I am paying for the fast start, or so I think, i am still passing people and I am running next to this huge guy who is giving his all, he id doing everything to keep close to me. After the turn around I see the guy pushing the stroller he is in the top 15, I wonder if that is Fat Pumpkin???



Mile 3: 7:35
I actually ran faster going up, and passed lots of others who had fast starts. the big guy is struggling. I turn to him and tell him to follow me I will pull him to the top. He nods, I get in front, he starts to fall behind, I am now running very well with out any issues. I feel good. I crest the top and start the down hill section. I hear very heavy footsteps like some one going all out. I don't look back is it Big Guy?? no its some woman going at break neck speed like she is being chased. She he goes past me, I just cant get going. I am stuck in one gear.



.1: :48
I can see the clock, I start my kick (or what seems like it) I walk through very pleased with my time, I wait for Big Guy to finish (9 seconds later) and make my way to get some water, grab a bagel start to eat it and start my warm down.



Time : 23:28 (7:33 pace)


Place: 52 (47/139 males)


Age Group: 6/16



Over all I felt good, considering how crappy I felt before. I was very pleased with ow I managed my pace. I kept t consistent, but I still feel like I could have done better. I am still curious why I was not able to "switch gears". I have to wonder if the medication had anything to do with it.But its back to the miles and another 5k to retest in about a month, goal then is to go sub 23.



Thank you for reading.

Wow, what a difference a day makes....Sunday's long run

Nothing like getting up late, and knowing that this could only be the start of a potentially hot run again.

WOW, nothing could be more different. The weather is beautiful (after yesterday's scorcher, i.e. it was down pouring and it was still 90 degrees without any cooling effect, just becoming more humid)

This time before leaving the house ( at a late 7:10 AM) I have a peanut butter sandwich and a bowl of oatmeal (I hope this is enough to keep me fueled.)

I am also going to take water in starting at about mile 1.5 and then every mile and a half or sooner as needed.

The opening mile was a pedestrian 10:51, which seems to be very slow, but I am not taking a chance. I am hoping the other miles go as easy.
Here with my comments are the initial first miles:

1. 10:51 (very slow, but that's OK, weather is great,lets hope it stays this way)
2. 10:41 (10 seconds faster and all uphill, always seems to be the case)
3. 10:39 (still holding relative pace on this slightly flat/down stretch)
4. 10:07 (have to get back to 10:30, these fast miles may do me in..my stomach is starting to feel weird, hmmm)
5. 10:18 (decide to turn towards the high school track for a mile or two)
6. 10:04 (next 6.75 miles will be on the track)
7. 9:54 (huh these laps are well...boring)
8. 9:55 (I am starting to get too much gas, no open bathroom in site)
9. 10:13 (decided to add on and additional 3 miles)
10. 10:16 ( really may need a port-a-john soon, had to be teriyaki steak yesterday)
11. 10:02 (what would possess me to run 27 laps on a HS track??)
12. 10:04 (.5 mile on track, other .5 mile on gravel path from track to HS)
13. 9:24 (decide to make a run for McDonald's, I don't think I will make it, made it, feel so much better..TMI)
14. 9:59 (lets keep this nice pace, I am so glad I got more water at McDee's, I had been out)
15. 9:38 (Wow, amazing how great weather will make a run go so well.
16. 9:16 (nice way to finish last mile, I can see the sun is starting to heat things up, but I am done)
17. 4:42 (.5 mile) (nice way to finish)

Plan was for 16, I did 16.5, this was my first long run an a very long time. I thought I would feel very tired, but yet the legs are starting to recover..this is good!!

I am at 57.25 miles for the week, one better than last week, and considering all my ills, I am very happy. But being 3 miles from a new personal best is going to taunt me all day. I may hop on treadmill for a very easy 3 later after dinner. To finish this week over 60 would be great, and with next week being a cut back (probably around 45 miles) to get the legs fresh for Batsto, I am very happy with how they feel today. My average pace was 10:04, and with the last quarter being all sub 10 miles, means the fitness and legs are coming back. Next week should give me a very good indication of my true performance level. I am shooting for sub 24 minute 5K.

It is amazing how much better a run is in cool weather, it just boggles my mind. I am also very happy with finishing the week off with this run. Running on the track was very nice and not as boring as I thought. Although when I was starting to waiver, 6 hawks started to fly over head, circling, that was just weird.

I have to make sure that I eat enough the day before and before I leave the door. Not to concerned with bathroom stop, considering teriyaki /soy sauce gives me lots of gas. So I will chalk it up to that. Plus it also allowed me to refill my hydration pack, so I had more water to consume for the last 5 miles when it started to get hot.

Everything worked its way out this week, so I am happy, lets see what next week brings.

Saturday and it isn't a day in the park (8/4/2007)

Not much to say on this except that by 6 it was already feeling like 90+, thanks to humidity in the 90s, This run is not going to be good, and after yesterday's disaster I needed a good one.

And oh by the way, I plan on going to the lab after my run for a blood test, yep, I am insane, I have been fasting since last night, I am just asking for trouble. Plan is going to be for 14, I will be glad with 12. This run has all the makings of a disaster written all over it. Boy, I could not have been more correct. I wish I was wrong.

I took enough water, tried to maintain easy pace, but I ma cooked. My legs have no life left in them. This run was tough. And lets not forget that the run was for the most part an out and back, that rolled from mile to mile.

Lets see how the miles went

1. 10:40 (nice easy pace OK, this has potential)
2. 10:20 (OK, I picked up the pace on a uphill stretch, not good)
3. 10:09 (slightly downhill feeling OK, holding pace)
4. 9:53 (road goes down, feeling good, feeling too good)
5. 9:51 (road goes up now, slightly but up, I am going to pay for this pace)
6. 9:56 (now at the turn around I have to go in the opposite direction, pay time is coming)
7. 9:51 (OK going up and I am feeling too good, feel like I am starting to consume too much water)
8. 10:12 (uphill, hot, and I am almost out of water, and its getting hotter. Boy am I hungry)
9. 10:14 (time to change route, the idea of facing two miles of pretty good uphills is not appealing)
10. 12:11 (holding my own, and then a little over 9.5, I am forced to start walking, this is bad)
11. 10:25 (holding on, and finishing, my shoes are completely drenched in sweat as am I, its hot)

Avg of 10:21, so had I held a easy 10:30 pace, I would have been OK, but those middle fast miles did me in. More importantly not having anything to eat made the situation worse. I can't fool around with nutrition, if I don't fuel I am in trouble the whole run.

As a side note, the lab tech had a hard time finding my vein, shocker considering how dehydrated I was. I am shocked she was able to keep poking around till she found one.

Spent the rest of the morning at Build a Bear for a birthday party, then on the drive home, took detour and scouted directions to Batsto. Looks like next Sunday morning will be spent there for the Pig Iron 5K

Not overly happy with this run, but legs feel OK, they felt so good, I jumped around with the kids at the birthday party. I am going to try to eat enough today so tomorrow's run will not be so bad.

I need to finish the week off on a good note.

Here we go again...different day, same result (Friday's run 8/3/2007)

Last Fridays run I just chalked up to going out late in the day, not being properly hydrated and being a little hungry.

See when its hot and humid, you sweat more. I big guy like me (190lbs) will sweat more than say some a 160lb runner. Your body can only absorb about 7 ounces of water per hour, even though you might be sweating out 2-3 pounds per hour. All this has a very big effect on performance. Once you start to dehydrate, it can get ugly. Taste some salt on you lips and its really getting bad. If you don't fuel up before either, now you have no fuel and no cooling, get the picture... not good.

This week was going to be different, I tried to eat something before my run, and thought I had hydrated. Plus I was going to take fluids with me. I took 20 oz of 1/4 Powerade and the rest water. I was ready....NOT!!!!

But you see, I already screwed up and invited my good running buddy Murphy along with me, by going out at 1:30 for my run. Murphy likes midday runs, he also likes to make sure that you don't bring enough fluid with you. The less prepared you are the better for him.

One thirty, that was the same time, I went out last Friday, and LSO (Life Sucking Orb aka the Sun) was essentially at full strength. Half a mile into the run, I was drenched already, feeling good but drenched. This run was not going to be good. Plan was for 10 miles, I don't think that will be in the plans. At least Murphy hopes so....

Lets take a look at the splits and where everything went downhill

1. 9:52 ( OK too fast)
2. 9:58 (uphill in this heat, I am way too fast, slow the F down)
3. 10:00 (OK, your slowing down, not bad, this could be doable)
4. 10:04 (nice job so far, keeping the pace very close)
5. 13:36 (yeah the wheels came off, I had to walk for .5 mile, I hate to walk)
6. 11:10 (uphill, take it easy, out of fluid, have to get to the Wawa for more)
7. 12:51 (time include 2 minutes of being in Wawa getting more Powerade)
8. 10:35 (just trying to get done, Powerade is helping)
9. 2:35 (.25 mile)

OK, what did I learn, in really bad heat, nee more Powerade than water to replace electrolytes. I have to go very slowly. If I kept the first 4 miles at about 10:30 mpm, I think run would have gone better. Twenty ounces is not enough fluid for this heat (about 92 degrees), I also needed to have at least a liter of water in the hour leading up to my run.

But most importantly, I have to get the runs in early or late in the day, mid day is just way too hot. This might be the answer to these tough Friday runs.

Lets see what the weekend brings..