I'm Coming Back....

I can think of a dozen or more excuses to eplain why I haven't posted on this blog for more than 10 months but plain and simple, my heart has not been where it once was when it comes to running.

My experience at the 2013 Chicago Marathon was a dismal disappointment. It is only recent that I've been able to make this admission to myself but that is the reality. True confessions.

Chicago was my third marathon and it will probably be my last full marathon. It started off great and through mile 18 I was on track to set a new PR which is something I should have never even considered, based on my lack of training and knee surgeries leading up to the race. Consequently, everything started to head south around mile 21. My heart rate accelereated to a level that scared me, I became dehydrated, and my calf muscles started to cramp. Although I finished the race, I walked about half of the last 5 miles and my race time was longer than my two previous marathons in Philadelhphia and Washingtom DC (Marine Corps). So, I retreated home to Philadelphia and tended to my bruised ego and very sore knees. Running a marathon can be a wonderful experience but it is also quite an assault to the human body!

What have I been doing over the past 10 months? Mainly, trying to get my knees back into shape, understanding what was causing my problems, and setting new expectations moving forward. Bottom line is that my new reality is learning to run with osteoarthritis (OA). Yes - I was diagnosed with a moderate amount of OA in my left knee. My most predominant symptoms are swelling and stiffness; fortunately, there is no pain. For that, I am thankful!

Instead of running 5 (sometimes 6) days a week, I limit my running to 3 days a week - maximum. I still try to get to the gym at least 5 days a week and on my off-running days, you will find me on the stationary bike and the elliptical. Actually, I have become a HUGE fan of the elliptical!!

I am registered to run the Rock 'N Roll Half-Marathon in Philadelphia on September 21 and I just registered for a 5K in Doylestown, PA on September 7. Most of my recent running has been indoors on the treadmill but I have ventured outdoors and managed a 9-mile long run a few weeks ago.

Although I am apprehensive, my confidence is growing each week that I will be able to finish the 13.1 mile challenge that I am about to take later in September. I realize that the next half-marathon race that I will run will be a defining moment for me to see how I manage it and how well my recovery goes following the race.

So, wish me luck! I pride myself in being determined and focused. Hopefully, I will be able to stay positive, healthy, and continue to do what I love to stay active - RUN!!

Happy Trails,
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!

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

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

Final 2 Weeks

I enjoyed an extra 30 minutes of sleep this morning since I am in the final stretch of my training and in full taper mode! My training program for today calls for a 45 minute run. Gosh, 45 minutes is usually when I am just getting revved up and going. Tapering takes psychological will power. After running close to 40 miles per week during peak training, the overriding feelings of guilt have to be tempered with the wisdom of knowing that cutting back and logging fewer miles is just as important in the preparation for the upcoming assault your body will be forced to endure. 26.2 miles is nothing to sneeze at - it is a BIG DEAL.

Finishing up my morning Joe and then I will be heading out to the fitness center to see a man about a treadmill for about 4 miles.

Safe Training Folks!
John

Finished Week With a 10-Mile Long Run

Today represents the last day of my first week of tapering and I finished it off with a 10-mile long run on the treadmill. My training program called for a 2-hour run today so I took it at an easy pace and logged 10-miles.

Yesterday was a rest day and I think it really paid off as I felt great after this morning's run. The bottom of my left foot is still slightly tender so I plan on continuing to ice it but I am feeling confident and in good shape.

The Marine Corps Marathoon is just 2 weeks away!!

Safe Training Folks!
John

Easing Into My Taper

It is Wednesday already and that means I am mid-way through my first taper week. After running the LBI 18 Mile Race last Sunday and achieving a new PR with a respectable 9:21 pace (for my standards), I was feeling pretty beat up and coming down with a cold. Running in the rain and not having dry clothes for my 2-hour drive home from the race didn't help matters! Plus, my left foot started to bother me again, being sore and tender in the same area that I bruised last month. Chicken soup, comfort food, rest and ice were all in order to jump start my post race recovery.

So, Monday was definitely a REST day and yesterday (Tuesday) I cross trained by bicycling 18 miles for an hour on the stationary bike. This morning I will be hitting the treadmill for 60 minutes, targeting a distance of 6 miles.

My cold feels better this morning although I have a lingering and annoying dry cough. I've been popping decongestants every 4 hours to try to dry this thing up. Not to worry, I am confident I will be back to 'normal' in a few days.

Safe Training!
John

New PR for 18 Mile Race

Today's LBI 18 Mile Race was the first race I've run in the rain in quite some time. The temperature was around 54 degrees and there was light rain at the start which continued through most of the race, although it did let up for a few miles. The conditions kept most of the spectators home today but that did not stop me from achieving a new PR 2:48:31. That put me at a 9:21 average pace. Considering my training and the mild setback I had this month, I was pleased with my overall performance today.

Tomorrow is the start of my 3-week taper and it will also be a REST day for me. I am feeling a bit beat up after today's run but it's nothing more that a good night's rest won't cure!!

Safe training!
John

10 Mile Long Run in Rock Hall

While I was visiting family in Rock Hall, MD this weekend, I took advantage of the perfectly flat terrain and ran a 10-mile long run down to Eastern Neck National Wildlife Refuge. This was my first long run since running the Rock 'n' Roll Philadelphia Half Marathon on September 16 so I was very anxious to get out on the road again and log double digits! All went very well. It was a beautiful morning, clear skies with a temperature around 64 and my foot managed just fine.

It is hard for me to believe that 4 weeks from tonight I will have another marathon under my belt - the Marine Corps Marathon is on Sunday, October 28. I will be working on my confidence over the next couple of weeks. Technically, tomorrow begins week 13 of my 16 week marathon training program and it is the last week of the speed training phase of my program. I will be modifying the program as I don't want to risk any additional injuries so I will be sticking to easy runs this week to make sure I log the distance.

Next Sunday I will be running the LBI 18-Mile Run in Long Beach Island, NJ. That is another perfectly flat course so that will be my next to last long run before the marathon. Tapering will beging immediately after that race.

Safe Running and Training Folks!
John

10.5 Miles in 2 Days

Coming back from recovery requires patience and prudence. In other words, listen to your body and don't do anything stupid!

After being on the sidelines for 11 days, I resumed running on Thursdsy and Friday this week. I stuck to the treadmill and ran 5.25 miles each day at an easy pace. Day 1 went without a hitch but yesterday was more of a challenge. My left foot was sore and tender for the better part of yesterday so I was icing it again last night. Today will be a cross training day on the stationary bike and I will attempt my first outdoor run tomorrow while I am visiting family in Rock Hall, MD. (It's nice and flat there so I am targeting another 5 miler at an easy pace.)

I am registered for an 18-Mile run in Long Beach Island, NJ next weekend on October 7. I absolutely have to get another long run in at this distance prior to my Marine Corps Marathon adventure on October 28. I ran LBI last year under grueling conditions (85 degree temps) and it was once of my most miserable running experiences so I am looking forward to more favorable conditions this year.

Whenever I get frustrated I remind myself that I've been through much worse than this. Two years ago at this very time I was in the midst of recovering from a ruptured tendon in my right foot (non-running related injury!) that required 2 surgeries, 8 weeks of non-weight bearing rest and many months of Physical Therapy.

So ... Yes, I will recover from this current 'bump in the road'.

Safe Running Folks,
John

Back in the Saddle

My recovery from a badly bruised foot is slowing and systematically proceeding in the right direction. Yesterday I had an appointment with the Orthopeic doctor and he ruled out any type of fracture (with x-rays) so I have clearance to resume running.

It has been 11 days since I ran - I've stuck to cross training on the stationary bike and I have respected my rest days. I have to admit that I am apprehensive but excited at the same time. I'll stick to a more controlled environment by running on the treadmill this morning. My objective is to run at least 4 miles at an easy pace today. I'll see where that leads me.

The Marine Corps Marathon is just 4 1/2 weeks away. I should be at the peak of my training program at this point leading up to my final 3 week taper. I am going to have to make some creative adjustments to my program but I want to see how this morning goes before I get too crazy!

Safe Running Folks!
John

Cautiously Optimistic

This evening I am being cautiously optimistic that I may have turned the corner in my recovery from last week. It was 1 week ago today when I ran the Rock 'n' Roll Philadelphia Half Marathon and injured my foot. All week long I was working under the assumption that I badly bruised the bottom of my left foot as a result of (unknowingly) having a small piece of gravel in my running shoe. However, yesterday I was at the point where I was beginning to think there was something more serious going on as I wasn't feeling much better. However, knock on wood, I woke up today feeling much better and here it is early evening and although the foot feels slightly sore and is still tender, I am able to walk on it without any discomfort which is a big improvement!

I realize it is one day at a time and I am not ruling anything out until I see the doctor on Wednesday so I am planning to stay away from running for a few more days - I'll continue to do my time on the stationary bike at the fitness center. Yesterday was a compelte rest day for me but I did get back to my routine and biked 18 miles in 1 hour early this morning. And what a sweat I break out on that bike - it does feel like a good workout although I'd much rather be hitting the road again with my running shoes.

Keeping my fingers crossed that I will feel even better tomorrow!

Safe Training Folks,
John

Frustrated

I was hoping to be much further along with my recovery at this point but the fact of the matter is my left foot is still sore snd tender. The bruising has disappeared but I still have discomfort whenever I put weight on it. Yes, I do have an appointment with my Orthopedic doctor next Wednesday - I finally realized yesterday that this may be something more than a bad bruising.

The convenience of having internet access at my fingertips on my iPad while I am still in bed this Saturday morning got me doing some reading and my slightly hypochondriac nature is telling me that I may have a stress fracture. The area is sore, tender to the touch, was initially bruised, and remains painful when I put weight on it. These are all classic symptoms of a stress fracture and the ankle is one of the more common sites for a stress fracture in runners.

Not that I am jumping to conclusions - but I am trying to prepare myself mentally for what this would mean. I am not going to 'go there' in writing at this point because I have put so much into my training this summer. And ironically, today is the first day of fall. The cooler temperatures are here and oh how much I would like to be lacing up my shoes this morning for my 18-20 mile long run that I had planned.

So, my plan for this weekend is to get as much rest as possible. If I get to the gym at all it will be for strength training only. Although I think cross training on the stationary bike would be ok, I want to see how I feel after a couple days of rest.

Grin and bear it is my slogan for the day. I've been through much worse than this - that's for sure.

Peace my friends and safe training!
John

Cross Training This Week

'Plan B' is being executed this week as my left foot is still healing from my running event last Sunday (bruised foot due to friction caused by small stone in running shoe)! The bruising is healing and the foot is still tender but I am noticing improvement. So, there isn't any way I can subject my foot to running this week.

This is where 'Plan B' comes into play - stay active with cross training. Yesterday I went to the gym and knocked out 16 miles on the stationary bike (1 hour) and I am planning to do the same thing this morning along with some upper body weight training.

Staying positive and keeping active will get me through this rough patch - I know there is full recovery on the other side of this little speed bump!

Safe Training Folks,
John