Chicago Bound!

Training for my 3rd marathon in as many years has been quite different from my training experience for my first 2 marathons: tearing the meniscus in both knees required arthroscopic surgical repair, putting me on the sidelines when I should have been logging miles. With that said, when I look back on what I did accomplish during the past 16 weeks, the numbers tell an interesting story.

First off, this is the first time my cross training miles exceed my running miles: 331 miles on the bicycle and 50 miles on the elliptical add up to a total of 381 miles of cross training, as opposed to 232 miles running. Also, in past years, I ran quite a few races as part of my marathon training program. This year, the only races I ran were the 10 mile Broad Street Run in May and the Philadelphia Rock 'n' Roll Half Marathon in September. To say that I am a bit apprehensive about running Chicago this coming Sunday may be a bit of an understatement. However, every time I dwell on it, I remind myself that I have done this before. Am I as prepared as I would like to be? No. Am I going to do something stupid (like try to archive a marathon PR)? No.

So, what do I want to accomplish on Sunday? Well, first off, I want to absorb and live the marathon experience. Being surrounded by tens of thousands of other runners who have similar dreams and experiences is not only comforting but it can be exhilarating, too! Next, I want to make sure that I stay focused on having fun and maintain a consistent, reasonable pace throughout the race. I still need to look though the numbers and then commit to a realistic and reasonable race time goal. That is my objective for the next 2 days.

If I know anything about myself, I know I can do this. I will finish. And, I will be back here to tell you all about it.

Happy Running!
John

Final Long Run - 12.5 Miles

This morning's 12.5 mile run was my last LONG run in preparation for the Chicago Marathon which is just 2 weeks away. I got an early start (6:45AM) and I chose downtown St. Petersburg as my venue for this morning's run. I was pleasantly surprised to see quite a few other runners out there but once I saw the scenery, I could understand why. I got to experience a beautiful sunrise over Tampa Bay and lots of beautiful neighborhoods along the trail.

Tomorrow will be a well deserved REST DAY for sure!

Safe training folks!

Planning a Long Run Tomorrow

My extended stay here in Florida is really tapping into my resourcefulness! To counter the monotony of running on the treadmill at the gym, I met up with a local running group here in St. Petersburg this morning to run 5 miles along Gulf Boulevard. The group gets an early start so we begin running about 35 minutes before sunrise and finish up about 25 minutes post sunrise. I am thankful for the early start because it was a HOT one today. Once the sun came up, it didn't take long to hit the 90 degree mark. And that is NOT good running weather.

The Chicago Marathon is just 2 weeks away and I really wanted to get a long run in tomorrow, on Sunday morning. My plan is to run at least 12 miles. So, that meant that I had to go to the running store this afternoon to buy another water belt. This was frustrating since I already have 2 water belts that I use for running back in Pennsylvania! Ok, so now I have 3 water belts :-)

There is supposed to be a group of runners meeting in downtown St. Petersburg for their long runs tomorrow morning so I hope to meet up with them. But, just in case I have to run it alone, I went downtown this afternoon and 'scoped' out the waterfront so I would have a general idea of where to run. It looks like they have a nicely laid out 'City Trails' pathway for walkers, bikers, and runners along Tampa Bay so I am looking forward to a scenic route tomorrow.

Good luck to all of you who are training for your fall marathons. Train strong and smart!

St. Pete Road Runners

Today I met up with a very nice group of folks, part of the St. Pete Road Runners here in St. Petersburg, FL. Enjoyed watching the harvest moon and the rising sun during a 6:30am 5.0 mile run - a perfect way to start the day! Ironically, this running group had 20+ members go up to Philadelphia to run the Rock 'N' Roll Half Marathon last weekend. Who knows, some of them may have passed me along the 13.1 mile race last weekend!

This group has something going on just about every day of the week; some runs are in the morning and other runs are in the evening. So, it looks like I will have some more runs with the group in the upcoming week.

It is hard to believe that the Chicago Marathon is only 3 weeks from tomorrow - Yikes! I definitely have not met my training objectives so I will be focused on getting out there and having fun - no personal records on the horizon for this year.

For all of you out there who are training for your fall marathons, stay strong and be safe!

Another Half-Marathon In the Books!

What a beautiful day it was today to run 13.1 miles! The Philadelphia Rock 'N' Roll Half Marathon benefited from near perfect conditions today: it was about 50 degrees at start time with clear blue skies and no wind. Not sure of the total number of runners but I am guessing there were close to 15,000.

Based on my knee injuries followed by surgery earlier this year, my main objective for today was to get out there, have fun, and turn in a respectable time. And, that is exactly what I did by finishing in 2:05:45 (unofficial). Although that is 8 minutes slower than my race time last year (1:57), I am happy with the result. My running today was consistent: I maintained a steady pace from mile 1 through 13 and it felt great!

My left knee is a bit sore this evening so I am icing it and planning to take a rest day tomorrow. I will be heading back to the gym later this week. After all, I have to finish my training for the Chicago Marathon on October 13.

Race Day is Tomorrow!

Preparations are final for tomorrow's race. Gear is assembled, race bib is on my shirt, timing chip is on my shoe. Lights will be off in about 10 minutes. My 4:30AM wake up call will be here soon enough. The temperature will be a cool 46 degrees when I leave the house and 50 degrees with sunny skies at race time.

I am looking forward to tomorrow's race as it will be the first half-marathon I will run in a year. I like the half-marathon distance: 13.1 miles is a respectable distance. Nothing to sneeze at.

Come on, Philly.... It's time to Rock 'N' Roll!

91 Degrees in Philly!

Here we are, just 4 days before the Rock 'n' Roll Half Marathon and it is 91 degrees - Yikes! Thankfully, the weather forecast calls for a high of 73 degrees on race day. Today I knocked out 5 miles at an easy pace on the treadmill and plan to run 6 miles on Friday and then I will be ready for race day!

Easy Run Day

Today was an 'Easy Run' day: 5.5 miles at a very easy pace (13:20 minute mile). I am still being prudent with my workouts - staying more focused on the time duration of the run, rather than the pace or speed. I know from my history that endurance is important for me; I always seem to be able to run at a faster pace when it comes to race time. I don't want to over train heading into my upcoming half-marathon and marathon races. This is a very different year for me as far as my marathon training is concerned. Because of my 2 knee surgeries this year, I am not focused on improving my time; rather, I am focused on finishing and having fun!

The Chicago Marathon will be my third marathon in as many years. In 2011, I ran the Philadelphia Marathon in 4:23 and in 2012, I ran the Marine Corps Marathon in 4:36. Clearly, I am not the fastest of runners! However, I will be very happy if I can run Chicago as close as possible to the time I ran Philadelphia 2 years ago. That is my goal.

So, this week will proceed with more cross-training tomorrow, another easy run on Thursday, and a long run on Saturday, probably 16 miles.

Staying focused!
John

It Is Cross Training Day!

I will be heading back to the gym this morning after my rest day yesterday. My legs feel pretty darn good following my 12.25 mile long run 2 days ago. Cross training on the elliptical and strength training are on this morning's agenda at the gym.

My confidence is building but I know running 26.2 miles is considerably different from running 12 miles. In 2 weeks, I will be running the Rock 'N' Roll Half Marathon in Philadelphia. Following that event, I hope to finish my Chicago Marathon training with an 18 mile long run. The good news is that I have the experience of running 2 marathons behind me and I know that being prudent with my training is my best course of action at this point.

Getting stronger week by week!

My Legs are Coming Back!

I have been so negligent with my posts these past few months. My knee surgery in June put me in recovery mode so my marathon training plans had to be put on the 'back burner'. But... I am coming back slowly and as of 2 weeks ago, I finally feel as though my legs are coming back!

Even though I was in recovery mode, I was diligent about getting to the gym several times a week and managed to stick to a cross-training program. Lots of riding on the stationary bike and learning how to cross-train on the elliptical kept my cardio pumping. After avoiding the elliptical all these years, I finally learned how to train on it effectively so now I actually look forward to my 'elliptical days'!

Over the past couple of weeks, I have returned to the treadmill for my easy runs and managed an 8-mile run at the track and a 10-mile run on the beach. This coming weekend, I will be attempting a 12-mile long run - not sure where the venue will be yet. I am considering running along the Delaware River Towpath in Yardley; it is very flat and quite conducive to longer runs.

So, I am back to feeling confident about being able to run again. I do not plan to include speed or interval training in my program over the next couple of months. My next 2 race goals are to run the Rock 'N' Roll Philadelphia Half-Marathon in September and the Chicago Marathon in October. I am not expecting to break any of my personal records; I just want to get out there and have fun.

I have to admit that I reached a point this summer where I really did not think I would be able to lace up the running shoes again. During my last post-op visit with my Orthopedic doc, he asked me what my racing plans were. I told him I had originally planned to run the Chicago Marathon in October; I said, 'I don't think my heart is in it anymore'. His response to me was, 'Well, that is a matter between you and your heart. Your knee will be fine.' Thanks, Doc for giving me something to chew on and reminding me that running is a part of who I am. It is my heart and I will continue to lace up those running shoes as long as the rest of my body says, "Go!"

Happy Trails Folks, John

Plan B

I guess I will be running vicariously through my friends by reading their various social media posts this weekend. That is my ‘Plan B’ since I was scheduled to run a 5K this morning and a 5 mile race next weekend.

I saw my Orthopaedic doc yesterday about my knee and I have an MRI scheduled for next week. More than likely, I will be facing arthroscopic surgery to repair a meniscus tear in my left knee. If that is the case, at least I know what to expect from the procedure and the recovery process (having gone through this same procedure on my right knee in January). Unfortunately, the prospects of my being able to run a marathon in the fall are fading.

Frustrated - Yes. Devastated - No. There will be more marathons to choose from and train for during the winter months!

How Quickly Things Can Change...

Right now, based on how I am feeling, it is not likely that I will be able to run the 5K that I planned to run this coming weekend. I've had a nagging problem with my left knee for the past 6 weeks and it is really inflamed this evening :-( This comes after running 5.25 miles on the treadmill earlier today.

Off to see my Orthopaedic specialist on Friday to figure out what is going on...

Yoga for Runners?

Thinking about adding Yoga to my exercise regimen. I have tried it in the past but it just didn’t seem to click with me. I’d like to hear from other runners who include Yoga in their training programs. Does it work for you?

Memorial Day Weekend 5K Race

Planning to keep a Memorial Day weekend tradition by running the Doylestown Red, White and Blue 5k Race on Saturday, May 25th. I haven't run a 5K race since last year so I am looking forward to a short but spirited run!

Strong 4-Miler This Morning

Still trying to figure out what is going on with my left knee. However, I felt pretty strong this morning and knocked out a 4-miler on the treadmill at the gym. Kept it at an easy pace and tomorrow will be a rest day. Training for the Chicago Marathon is scheduled to start in about 5 weeks.

Back in the Groove - On Broad Street

Last Sunday, I ran the 34th Annual Broad Street Run (10-Miler) through the various neighborhoods of Philadelphia.  This was my 5th time to run the 'Broad Street Run' and the longest distance I've run since the Marine Corps Marathon in October, 2012.  After tearing the meniscus in my right knee in December, followed by arthroscopic surgery, I've been slowly getting my groove back and doing my darnedest to stay injury free.  Going into the race, I kept mentally telling myself that I wasn't going to challenge myself to PR but 'just have fun'.  When I reviewed my results for the past 2 previous years on Broad Street, I set a very high level objective to finish this 10-miler in 1:30; that would be a 9:00 pace.  (In 2011, I finished in 1:35 and in 2012, I finished in 1:25).  And, BINGO - according to my Garmin, I finished in 1:30:31!

If anything, I have proven to myself, once again, that I am resilient.  Although I haven't felt the same passion about running these past several months, I've still been determined to stay active with cross-training and strength training.  I've been 'mixing it up' a bit with my workouts but I've been consistent about getting to the gym at least 5 days each week.  And, I'm not just showing up at the gym - I'm making the effort and trying to make sure I have fun and feel good about the effort I am expending.

So, I am feeling as if I am 'back in the groove' again.  I finished this 10-miler in a respectable time and at a pace that I am happy with.  And, recognizing that my pace improved over the course of the run (negative splits baby!), I am feeling very good about that.

My plan right now is to focus on a solid recovery from this race.  No running for me this week - I am sticking to cross training and stretching.  My training program for the Chicago Marathon is scheduled to start the week of June 24 so I don't want to risk any injuries!

Happy Running Folks!
John

Cross Training Has Made Me....

My right knee meniscus tear with subsequent surgery has sidelined my running endeavors for the past couple of months. And, in order to stay fit and prepare myself for future running, I've been focusing on cross training at the gym. The stationary bike has been my best friend since the middle of December and although I've read that the elliptical is excellent for cross-training, I just can't seem to get the hang of it. Frankly, it just feels unnatural to me. So, I've been sticking to bicycling and I've picked up weight training again - something that I ignored for a long time.

Injuries can be devastating for runners. They eat away at your core - making you feel inadequate and unfulfilled. And the mind games can drive you CRAZY. Yes, you begin to think that you'll never be able to run again - ever. And consequently, your muscles will atrophy and you'll put on weight, begin to feel like a slug and then WHAM - the downward spiral will suck you in and you'll never be able to return to a fit lifestyle. Your life will be over.

OK - perhaps a bit melodramatic. But, believe me, the recovery process is frustrating and painful. However, being an eternal optimist, I always try to find the silver lining when I am faced with a challenge. With this particular injury, I decided to find an alternate exercise vehicle and this is where Cross Training comes into play. I found that bicycling actually made my knee feel better. Yes, trust me. Even when I could not walk without a limp, I was able to knock off 18 miles on the stationary bike and feel great after the workout! What a confidence booster.

Adding strength training to my program also helped me feel better and gain confidence. I tried to stick to alternating days of upper and lower body strength training after my bicycle workouts. And, although I neglected core training for so long, I even added crunches and working with the stability ball to work my core. The difference in how much better I feel is amazing.

In a nutshell, when I think about what I've learned over the past couple of months, I can emphatically say that

Cross Training Has Made Me:

Stronger - Physically and mentally
More Confident - I know I will recover completely and return to running short, mid and long distances
Motivated - I want to continue to improve and reach a level of fitness that surpasses where I was before

For those of you out there who may be faced with similar circumstances of misfortunes with running injuries, I strongly encourage you to stay positive and focus on things that you can do rather than obsessing over the things that you cannot do!

Run Strong and Safe!
John

Starting to Get Motivated Again!

During the past couple of weeks, I have slowly felt the eager anticipation of getting motivated to resume my running again. Since mid-December, I have focused my efforts on recovery and cross-training - primarily spending time on the stationary bike at the gym and adding the weight training circuit to my schedule. I am feeling stronger and my confidence is returning, now that my knee surgery (repair of a torn meniscus) is 7 weeks behind me. Just in the past week, I have been able to return to treadmill running. Or, I should say, a combination of walking and running. But, I have progressed to a 45 minute duration on the treadmill and that is a good sign. Enough of a sign to make me feel much more confident that I will be able to begin training for the Chicago Marathon. Race date is October 13, 2013 so my first of sixteen weeks of training will be on June 24!

In the meantime, I am planning to continue spending 6 days of the week at the gym with 1 rest day (Sunday) per week. I will do strength every day, alternating between lower and upper body, and mix up treadmill running with the stationary bike so I can gradually increase the time and distance that I am able to spend on the treadmill.

My first target is to be able to run the 10-Mile Broad Street Run in Philadelphia in May. My major objective will be to have fun so I will be running rather than racing the 10 miles!

Happy Running!
John

Transitions

I’ve been very negligent with my posts these past 2 months. After finishing the Marine Corps Marathon in October, 2012, it seems like I disappeared into the background. Well, I did intentionally pull back on my running as I felt I was getting burned out and was looking to add more cross-training to my fitness and exercise regimen. So, I’ve been logging miles on the stationary bike at the gym; and, I’ve been resistance training with weights at least 5 days per week for the past 2 months. Interestingly, I have dropped about 4 pounds since I cut back on running and added bicycling and weight training.

I did register for the 2012-2013 Winter Series sponsored by the Bucks County Road Runners that kicked off in December. However, after running 2 of the races, I developed a lot of discomfort and pain in my right knee. The 5.3 Mile Jingle Bell Run on December 16 did a real number of my knee and I was recently diagnosed with a medial meniscus tear in my right knee. So, I have not been able to run at all for the past 6-8 weeks. I did attempt a 2.5 mile treadmill run in January and although I felt pretty good during the run, I could barely walk the following 2 days – not a good thing! So, it’s been cross-training, cross-training and more cross-training for me. I am scheduled to have my meniscus repaired on January 28. Hopefully, I’ll be able to lace up the running shoes about 4 weeks post surgery. In the meantime, all of my efforts will be focused on recovery.

In addition to my running transitions, I am also managing through another transition – after 21 years with my employer, I am now a ‘free agent’ and am experiencing the excitement and anxiety that goes along with trying to figure out what I want to do during this next phase of my life. My first order of business has been to setup an LLC for any consulting work that I may pursue. That process is still in the works and I hope to have more information from the State of Pennsylvania within the next 2 weeks.

So, I certainly am not a stranger to change management and I am very confident that I will: (1) have a full recovery from my meniscus tear; (2) return to running and will run at least a handful of half-marathons in 2013; (3) attempt to run at least 1 full marathon in 2013; (4) land on my feet with my life/career balance planning moving forward.

Cheers to All!
John