144 Running Miles Logged in July 2011

With July coming to a close, I even surprised myself when I tallied my running miles and determined that I logged the most miles in a month – EVER! Of course, my week of concentrated running in Craftsbury, Vermont contributed to 45 of those miles. But, even so, I feel as if I have taken myself to another level with all of my accomplishments this month. First and foremost, since I returned home from running camp, I have done ALL of my running outside. Prior to camp, I did all of my training indoors on the treadmill. If anything, my experience at camp built up my confidence to hit the roads outside and begin logging those miles. Just yesterday, I really pushed hard and completed my first solo 10-mile run outside and it felt great.

Now that August is upon us, my 16 week training plan begins for the Philadelphia Marathon in November. Since I am already running with a strong base, I plan to follow a modified plan for the first 4 weeks and try to run 5-mile runs at least 4 days a week followed by 1 long run on Saturdays. After I return from Minneapolis, I'll move into the Strength Phase of my training where I'll concentrate on longer endurance runs.

Hard to believe that August will be here in just a little more than 2 hours – Hope all of my fellow runners are having a great summer!

John

Reinforcing Lessons Learned at Craftsbury

Saturday mornings are when I usually plan my long runs for the week. Leading up to today, I wasn't sure how I'd fare as I was doctoring a sore knee throughout the week. Plenty of ice, strength training, stretching and tapering off on my running during the week all seemed to pay off as I had a very successful long run today! My original plan was to log 10 miles. Admittedly, about 4 miles into my run, I thought I'd settle for 8.5 but I stayed focused and carried it through all the way to 10.2 miles – Yes!

I focused on several lessons I learned while I was at camp earlier this summer in Craftsbury, Vermont:

• Stretching: I stretched for between 5-10 minutes before and after my run
  
• Running Form: Lean forward, arms at a right angle, hands lightly cupped, thumbs brush against the hips as you use your arms to propel you forward.
  
• Hydration: I drank water at approximately 15-minute intervals
  
• Refuel: After 45 minutes (approximately 5 miles), I refueled with a 'Gu Energy Gel' (Vanilla Bean)
  

After my post-run stretch, I incorporated some drills while I walked the dog and enjoyed a fresh cup of coffee. Following breakfast (yogurt, banana, flaxseed, almonds, nectarine), I proceeded to work in my garden for about an hour – weeding and watering.

Now, it's about 10:30am and I have the rest of the day to look forward to!

Happy and Safe Running Everyone,
John

Trying to Stay Injury Free

Perhaps it was the 45+ miles of running and 30+ miles of biking in Vermont 2 weeks ago that has triggered a reaction in my right knee. Over the past couple of days I began to notice a fair amount of discomfort and it escalated yesterday to the point where I started to ice it for about 15 minutes every couple of hours. I slept with my right leg elevated last night and iced it again this morning and it is feeling much better. I decided to cancel my plan for an easy 6-mile run this morning as I want to make sure I nip this problem in the bud and avoid a more extensive injury. Depending on how the day progresses, I may or may not get to the gym this evening after work. I planned to do some bicycling and strength training. I'll have to wait and see how the knee feels at the end of the day.

"Listen to your body" is one of my key mantras and considering the plans I have to run 2 half-marathons and a full marathon over the next several months, I don't want to risk an injury that will keep me on the side lines of these races.

Happy Trails and Safe Running!
John

6.16 Mile Easy Run This Morning

After a day of rest from running (OK, I did go to the gym last night and bicycled for 18 minutes and weight trained for 40 minutes), I headed out the door this morning to overcast skies and a light drizzle to begin my early morning easy run. Last week, I was averaging 5.5 miles for my easy runs so I decided to bump it up today and managed 6.16 miles. I'd like to average between 6 and 6.5 miles this week for my easy runs. The Minneapolis 13.1 Half Marathon is just 4 weeks away at this point and -> next week begins my 16-week training program for the Philadelphia Marathon.

One of the key nuggets of information I gleaned from attending running camp earlier this month was to incorporate drills into my post-run routine. So, I managed to figure out how to walk the dog while doing some drills immediately following my run! Walking on Balls of Feet, High Knee Lift, and Prancing are all drills that lend themselves to multi-tasking when you have a dog on the end of a leash to manage. Although not ideal, I was able to get 10 minutes of drills included in my training program this morning.

It looks like it's going to be another hot and humid week here on the East coast. Safe exercising and running everyone!

John

Long Run in the Morning… Massage in the Afternoon

Wow – I have a great feeling of accomplishment right now. Although I planned a 10-mile run this morning, I had to adjust down to 8.5 miles because of the heat and humidity. I had hoped to get started at 6am but my body was telling me to get a little more sleep this morning so it was already 80 degrees when I headed out the door at 7:30am. I tried to strategically stick to more shaded areas but the humidity was still a killer. This is my 'longest' run outside since I've returned from camp and I feel like my confidence level is where it needs to be – I definitely could have done the 10 miles if it were not for the weather conditions.

The Minneapolis 13.1 Run is just 1 month away so my plan is to attempt another 10-mile run next weekend and then I'll begin to taper in prep for that half-marathon. In the meantime, I will continue to focus on my easy runs and cross training. Also, I've scoped out tracks at 2 area high schools that are each within 10-minues from my home so I plan to start including speed work in my training within the next couple of weeks in preparation for the Philadelphia Marathon in November.

It's already another hot and humid day here along the eastern seaboard. Safe running everyone!

John

A Good Day for Cross Training

With the persistent heat wave here on the eastern seaboard, I decided it was a good day for cross training inside at the gym when I saw that the temperature was already 84 degrees at 7:00am this morning! Twenty minutes on the stationary bike and 45 minutes of strength training (upper and lower body) are now behind me so I can plan the rest of my day, which includes visiting friends in New Jersey who have a pool. I'll have a relaxing afternoon and evening and will plan to do my long run tomorrow (Sunday) morning. This will be my first attempt at a 10.0 miles easy run by myself outside. Previously, I've done all of my long training runs indoors on the treadmill. After my week long experience at the Craftsbury Outdoor Center, I am now more confident to take those long runs outside. Fortunately, the temperatures are supposed to be tapering off tomorrow so I am expecting to see temps in the lower 70's in the morning.

Safe running everyone!
John

Running Through the Dog Days of Summer

When I was preparing for my morning run today at 6:00am, I opened the sliding doors that take me to my outdoor patio to let my dog out for his early morning duty and was greeted by a wall of hot humid air. It was already 80 degrees and the humidity had to be close to 100%. The dog even hesitated before he headed out. Wow – I knew the weather forecast said to expect temperatures as high as 102 degrees today but I didn't think it would be that warm at 6:00am! Clearly, I had to take it easy and adjust my original plan so I shaved a ½ mile off my usual easy run and brought the pace down a bit – averaging about a 10:00 minute mile. As I was running, my usual self-chatter was accompanied by the buzzing of the locusts who were out in full force, chanting their pleasure or displeasure, whatever it might be. I'm not sure if the locusts were rejoicing in the heat or if they were begging for relief.

By the end of my 5.05 mile run, I was drenched and glad that it was behind me. Now, it was time to tackle the rest of the day. And, remembering to stay hydrated for the rest of the day.

Yes, the dog days of summer are here. I'll reflect on these days next January when we are housebound due to the snow and dressed in layers to stay warm.

Safe Running Friends!
John

Craftsbury Running Camp – A Runner’s Paradise

I just returned home from spending a week at the Craftsbury Outdoor Center in Craftsbury, Vermont which was probably one of the most awesome experiences of my adult life. My primary objective for attending the camp was to gain the confidence and learn the skills that I will need to master to help me prepare to run my first full marathon (Philadelphia) in November. I can unequivocally say that my objectives were accomplished! To spend a week with Lynn Jennings, Olympic and World Champion, and coaches Gregg Wenneborg, Brett Ely and Bobby Asher and 12 other campers who had varying degrees of marathon running experience, was the highlight of my running life thus far. Lynn and the coaches did a fantastic job of putting together a diverse program that included running, biking, hiking, swimming, circuit training, yoga, hills, fartleks, intervals, drills and even a mini-relay race! There were presentations on nutrition, running form and training strategies that were all highly informative and interactive. The highlight of the week (Wednesday) was Endurathon Day which started with a 10 mile bike ride from Craftsbury to Irasburg, Vermont. This was followed by an approximate 4-mile hike up and down Mt. Pisgah which provided outstanding views of Lake Willoughby. After hiking, we ran approximately 6 miles to Lake Willoughby where we were able to relax in the cool waters and enjoy a picnic lunch. Following lunch, it was back on our bikes to travel 10-miles from Irasburg back to Craftsbury. A day of endurance, indeed!

"Down" time is also included in the program. On Thursday morning, after an early 5-mile run to the Craftsbury Common, I was able to drive over to Burlington and visit some of my old stomping grounds when I taught at the University of Vermont. I was able to walk through the halls of the Rowell Building and peek into the laboratory where I used to teach Clinical Microbiology in the Medical Technology program at UVM from 1981-1986. After my campus tour, I moved on to downtown Burlington and its waterfront, where I had a very nice lunch at Splash, overlooking the beauty of Lake Champlain and the commanding landscape of the Adirondacks in its background. It was a gorgeous summer day so I also included a walk up and down the Church Street Marketplace in Burlington which was bustling with visitors and natives who were relishing in the sun and warmth which has a very short season in these parts of the states.

So, now I am home and have a full day to reflect on what I learned over the past week before I return to the rigors of work back at the office. I know camp was successful because this morning at 6:30am, I headed out my door, just as if I was at camp, and went for a 5.45 mile run…. and, it felt great!! I mentioned to Lynn before I left camp that I felt like I was getting stronger each day and I continue to feel strong physically and mentally to meet this challenge that I've set for myself – complete my first full marathon this fall in Philadelphia.

I don't think I can find the right words to thank Lynn, Gregg, Brett and Bobby other than to say "You guys are the best at what you do – great job!"

And, to my fellow campers: Mike, Dave, Nick, Perry, Dave, Fred, Anthony, Michael, Susan, Danielle, Nancy and Sandy – it was a pleasure to spend a week with you and good luck with your running adventures. And, always be on the lookout because you just never know when you may be 'Charbonneau'd!!'

Cheers Folks!
John

On My Way to Craftsbury, Vermont

Well, here it is - Sunday, July 10. Day 1 of Running Camp starts later this afternoon. I traveled from my home outside of Philadelphia to Brattleboro, Vermont yesterday and I have about 175 more miles to go. Although I lived in the Burlington, Vermont area for 5 years back in the 1980's, I had only been to Brattleboro once so it was nice for me to spend a leisurely afternoon and evening here yesterday. The weather was quite warm, as has been the case all up along the eastern seaboard and northeast this summer season. I had a very nice meal last night in downtown Brattleboro at Fireworks Restaurant. The desk clerk at my hotel recommended it and I was very satisfied. Good food (Fattoush Salad and Pasta Puttanesca with Shrimp), friendly service as well as very friendly customers. I had a nice chat with the woman sitting next to me who was visiting old college friends in nearby Putney, Vermont. I had forgotten how quaint and friendly these small Vermont towns can be.

It is another warm but beautiful summer day here. I am planning to stop along my drive today in Montpelier to reminisce and visit sites I haven't seen since I left Vermont in 1986. Especially, the beautiful gold-domed capitol building that is quietly nestled in the green mountains. Hopefully, I'll be able to find a nice quiet café where I can enjoy a light leisurely lunch before I make the final trek to Craftsbury.

Summer vacation is here and I am looking forward to a great week.

Happy Trails!
John

Hi Ho… Hi Ho... It’s Off to Running Camp I Go!

I keep telling my friends that it took me 57 years to go away to summer camp and that is exactly what I am doing this week. I'm on my way to the Craftsbury Outdoor Center in Craftsbury, Vermont for a Marathon Training Running Camp. Yes, I'll be doing lots of running among other things (canoeing, kayaking, swimming, and bicycling) and by the end of the week; I expect to be fully confident to complete my training for my first marathon race. I am still planning to run the Philadelphia Marathon on November 20. The weather looks like it's going to be spectacular for the week so I am really looking forward to the training, advice, inspiration, and camaraderie of new friends. This is going to be a knock-out experience!

Happy Trails,
John

New PR for 5K Race: 24:51

Run Over Cancer 5K - Newtown, PA

My momentum and confidence are continuing to climb as I finished the Run Over Cancer 5K race in 24:51 – that beats my previous PR by 15 seconds! Although it was warm and sunny (about 73 degrees at race start time), there was little humidity which was a blessing. Now, I can say that I ran a 'sub 25' 5K!

Happy Trails and I hope everyone enjoys their 4^th of July holiday weekend!
John