Let the Training Begin!

It is hard to believe that my 16-week training program for the Marine Corps Marathon begins tomorrow! I know how quickly the time is going to fly by remembering back to last year when I trained for the Philadelphia Marathon. I feel so much stronger and confident this year. It's amazing what a difference 1 year can make- especially when I continue to see progress with my endurance and speed.

One of the best things I did last year was to run with the Bucks County Road Runners, a local running group in my area. There was a Winter Series of about 10 races with varying distances ranging from 3.1 to 13.1 miles through Tyler State Park which has some very challenging hills! Running Tyler gave me the confidence to tackle the hills that are in my own local community and housing development. Running with a couple hundred fellow runners each Sunday through the winter in all types of conditions was a great experience!

So, here I am on the eve of my training program feeling pretty relaxed knowing that I will definitely be challenged along the way but know that I have the stamina and determination to stay committed and focused. October 28 will be here soon enough and I will be Ready!!

Best wishes to all of you out there who are also starting their training programs for the fall lineup of Marathons!

Happy and Safe Training!
John

July 4 Revolutionary Run 10K

Another holiday…. another race… and another PR! This year I participated in the 10K Revolutionary Run in Washington Crossing, PA on the 4^th of July. It was a challenging day due to the weather conditions – about 74 degrees and humid at race time (8:30am). I definitely took advantage of all of the water and Gatorade stations to keep myself hydrated and managed to achieve a new PR for a 10K: 52:36. That's an 8:28 minute mile so I was very pleased to be able to come in under 8:30 (just by a nose hair!). Overall, I placed 222^nd out of 599 runners. And, I placed 43^rd out of 94 runners in my age group (50-59).

Next up is the Chicago Rock 'n' Roll Half Marathon on July 22^nd!

Safe Running Folks!
John

A lot Depends on…

Who else is on the field!

Today I was just as surprised when I did NOT place in the top 3 for my age group as I was when I DID place in the top 3 in my age group for last week's half marathon. Today's race was a 5K – the Herb Kahl Memorial 5K here in Warrington, PA. My unofficial time was 24:32 and I placed overall 14^th. But, there were fewer age groups so I fell into the 50-59 category and ended up placing 4^th in the group. There were 3 runners in my age group who finished in the top 10 so I missed placing by 1 position.

I ran this same race last year and placed 3^rd in my age group. Also, I was 45 seconds slower last year. So… my lesson learned here is so much depends on whom else in on the field with you.

Next race for me is the Rock 'n' Roll Chicago Half Marathon on July 22!

Happy and Safe Running Folks!
John

Final Race of the BCRR Winter Series

Today's race was the final race in the 2011-2012 season of the Bucks County Road Runners Winter Series! The series ended with the 4.6 Mile Staggered Run – a race where the slower runners start earlier and the fastest runners start later. The staggered start times are based on your individual handicap which is calculated based on your previous finish times in the series - a very clever idea. My staggered start time was 22:14 after the first runner crossed the starting line. I finished 55^th with a running time of 35:40 – that is a 7:46 mile!

Without realizing it beforehand, this type of race forced me to use a totally different psychology. At the start, I am so used to a congested group of runners that I usually use the first several minutes just getting adjusted to the flow of the 'pack'. With this run, I started with a very small number of other runners (4-5) and I wasn't used to so much free space! I found that I started off too quickly and the first mile was more of a struggle for me than usual. But, the end result was very satisfying for me. I'll take a sub-8 minute mile finish any day!

The other interesting part of this race was the last half-mile when you could hear the pack of the faster runners quickly approaching – another interesting twist that played into sheer motivation and determination to not let too many of them pass me and leave me in their dust!

All in all, the series was great and I feel quite a sense of accomplishment tackling the hills in Tyler State Park just about every Sunday for the last 11 or 12 weeks.

Next series up is the Bucks (County) 5K Series with its first race on Sunday, March 25, Central Bucks YMCA Family Fun Run!

Happy and Safe Running,
John

Not a PR but Best 5K Time for 2011 Season

Today I ran the Herb Kahl Memorial 5K Race in Warrington, PA and finished in my best time this season (25:13) and that is within 7 seconds of the PR that I set last year. It was a nice morning for a run, about 68 degrees at race time; humidity was a factor but it wasn't too bad. Being a smaller race, I managed to place 20^th overall (out of 102 runners) and 3^rd (out of 12 runners) in my age group (50-59) – I like that feeling!!

Herb Kahl Memorial 5K - Warrington, PA

Hard to believe that next weekend is the 4^th of July holiday. I decided to celebrate by running in yet another race: Run Over (Pancreatic) Cancer 5K which will be on Saturday, July 2 at 9:00AM in Newtown, PA. Maybe next weekend will be the charm for me and I'll manage to break my 25:06 PR. That would be really sweet.

Happy Trails!
John

February – The Comeback Month

My objective for February was to run 90 miles and I'm happy to say that I achieved that milestone – logging 95.4 miles. That's up from 75.5 miles in January and 12.3 miles in December. I am definitely ready for the First Watch Half-Marathon in Sarasota on March 13! During February, I ran at least 4 days a week, averaging 4.5 miles per run. Plus, I logged 2 long runs (10.3 and 10.6 miles) and 6.7 miles of intervals. I have 1 more long run coming up this weekend and then will taper off before the big event on March 13.

My PR for a half-marathon is 1:59:23 but at this point, I will be happy to come in around 2:10:00. Not too bad after my 2 foot surgeries and not being able to run for 4 months.

I am feeling prepared for this race and plan to savor the sites and enjoy the excitement of the other runners and spectators along the course. I can't believe the last race I ran was in June 2010. This is going to be the highlight of the winter of 2011 for me!

Happy Running Everyone!

John

What is 'Periodization' and Can It Help You With Your Training Plan?

Learn how to compartmentalize your training program into 3 phases: (1) Base; (2) Preparation and (3) Peak and read some recommendations on how to include endurance, speed work, and strength training in each of these phases.

"Periodization helps you reach a higher level of performance," says George Dallam, a professor of exercise science at Colorado State University-Pueblo and an elite triathlon coach. "It encourages you to plan your running. You're always more successful when you plan."

Your 3-Part Training Plan

10 Mile Long Run

On Saturday, I logged my longest run on the treadmill so far - 10.3 miles! I have to admit that the last 2 miles were a bit of a struggle but I am sure glad I stuck with it. I have now progressively increased my long runs by at least 1 mile over the last 3 weeks. So, I am really pleased with my recovery process and feel like I'll be ready for the Sarasota Half-Marathon in March.

Yesterday (Sunday) was a well deserved rest day so I treated myself to a massage. My calves were really 'screaming' but they are feeling much better today.

Today, I got back to the gym and logged 4.8 miles on the treadmill at an easy 4.8 mph pace. I plan on doing a similar run tomorrow and probably rest on Wednesday.

Having some minor sinus surgery on Thursday and I'm not supposed to run for 2 weeks following surgery. We'll see how that goes...

Tempo Run's - Why They Are Important

Tempo runs are probably the biggest challenge of my training program. Here is helpful article from Runner's World that explains the physiology behind tempo runs and why they are important in your training program:

Learn How To Do A Perfect Tempo Run From Runner's World.com

Getting Stronger

I like to plan my long runs on Saturdays so I have at least 1 more day of the weekend for recovery. Today, I was planning an 8-mile run but I woke up feeling there was no way I'd be able to run 8 miles today. So, I was having my morning coffee and decided to open my latest edition of Runner's World magazine and read an article on ways to boost your confidence. One tidbit they offered was to run in your favorite shorts or warm-up. So, I pulled out the shorts and top that I wore when I ran my first 10-mile and first half-marathon. It worked! I felt really good remembering those accomplishments – got myself to the gym – and logged 9.5 miles on the treadmill! I felt very strong throughout the run and my cardio is right where it was prior to surgery. I couldn't ask for more. I know I won't be pushing for new PRs in my upcoming races this spring and summer; however, I am very pleased to be back on track and running in the pack again.

Happy trails everyone!

John

5.0 Mile Run Today!

Yes, I finally reached my 5 mile milestone run today on the treadmill! This is my longest run so far post-surgery and I am pleased with my progress and training for the 13.1 mile run in Sarasota on March 13. Obviously, more work needs to be done with both endurance and strength training. Also, my heart rate is about 10 beats per minute faster than it used to be running at this pace. But, that should come down to where I want it to be with additional training.

I am trying to run every other day at this point and focus on bicycling and cross-training for my non-running days. My plan is to run 6 miles for my long run this coming week and then 8 miles the week after. I'll run between 3 and 4 miles on my non-long running days.

All-in-all, the foot feels great – no discomfort or swelling at this point so I am very happy about that!

Happy trails everyone…..

John

3 Keys to Your Offseason Diet

Eating fewer animals, more plants and less junk food are some of the keys to establishing a healthy and nutritous diet. Read more about how to fuel your offseason diet and keep you on track.

3 Keys to Your Offseason Diet | Active.com

Getting Easier

I think I am finally getting back into the groove of exercise. Biked 16 miles yesterday and ran 3.8 miles today and my foot feels fine right now. I probably rushed into things too fast a few weeks ago – I just wasn't ready. As long as I ice down afterwards and remember to sleep with my foot elevated, I think I should be fine. Guess I need to get serious about booking a flight and hotel for Sarasota in March!

I noticed this weekend that the race dates have been set for the 16^th Annual Bucks (County) 5K Series that begin on March 20 in Doylestown, PA. This year's races are sponsored by Advanced Sports Chiropractic. Proceeds from the 7 races will benefit charities that are all local to Bucks County, PA. In 2010, I ran 6 of the 7 races. I haven't decided how many to run this year but the first race in the series is the weekend following the Sarasota Half-Marathon. I want to see how my training progresses over the next month before I over commit.

Read more about the Bucks 5K Races here: http://www.bucks5kseries.com/

Happy Trails Everyone!

John

Adding More Fiber to Your Diet

We keep reading that it is important to include more fiber in our diets to maintain a healthy lifestyle and weight. Read some strategies and tips on how to increase your daily fiber intake.

30 Foods That Fight Fat | Active.com

4 Ways to Live a Fat-Burning Life

New Year resolution to get in shape and shed some extra pounds? Read about some simple strategies from Active.com that will help you: (1) build more muscle; (2) outsmart a weight loss plateau; (3) burn calories; and (4) counteract hunger hormones.

4 Ways to Live a Fat-Burning Life | Active.com

Trying to Get Back on Track

I took off about 10 days from any type of running and training as I was having a fair amount of swelling and discomfort in my foot. I probably 'overdid' it with my running 2 weeks ago. So, I made it back to the gym today and ran an easy 2.3 miles and the foot feels pretty good right now. It was the first time I ran in my new Asics Cumulus running shoes and boy are they comfortable! Also, I iced my foot for about 20 minutes once I got home. So, my mantra right now is "Easy Does It". I won't run again until Wednesday or Thursday. And, icing is going to be the key for me over the next couple of months – something new that I am not accustomed to doing. I'm still cautiously optimistic that I'll be able to run the FirstWatch Half-Marathon in Sarasota in March. I think the next month will be pivotal for me to see how I am able to resume my training. There will be plenty more races after March if this one doesn't work out.

Happy Trails Everyone!

John

Injury Will Cause a Setback

Major disappointment here. Last Thursday while swimming in the Atlantic (actually, I was attempting to body surf) I dislocated my right shoulder and was treated at Shore Regional Medical Center in Cape May Court House, NJ where they were able to 'pop' it back into place with minimal sedation. A very big thank you to my neighbor and friend, Sheree for being there with me throughout the ordeal and my brother, Steve who came by to visit me at the hospital as he was vacationing nearby in North Wildwood.

All seemed to be going fine until 6am on Saturday morning when my shoulder dislocated again as I was waking up. Off to the ER again, this time to Doylestown Hospital which is only a 10 minute ride from home. The docs at Doylestown didn't seem to be interested in mild sedation so they treated me with the 'Michael Jackson' drug of choice, propofol. Man, that stuff works fast!!

So, bottom line is that I have to stay in an immobilizer contraption for 3 weeks. At least I will be able to drive and get to work. Saw my orthopaedic doc earlier today and he told me that running is out of the question for the next several weeks so it looks like I will NOT be running the Minneapolis Half-Marathon in August. My next race will probably be the Philadelphia Rock 'n Roll Half-Marathon on September 19.

Had an MRI on the shoulder earlier this afternoon to see if there is an damage to the rotator cuff or ligaments. I'll find out the results next week.

Thanks to Tim and Sheree for being there for me during my times of need and to Doreen and Rob for the chocolate chip cookies.

Life as an adventure!!

John

Training for Minneapolis 13.1

Well, after tapering off from my running over the past 4 weeks, I am back in training for my next half-marathon event in Minneapolis on Sunday, August 22. I've hit the gym 6 out of the last 7 days and I am following a program that includes easy, speed, and long slow distance runs. I actually ran on the treadmill for 2 hours and 5 minutes on Sunday, completing a long distance run at a slow 5.2 mph pace. My iPod was a great companion as I coasted along listening to the fast-paced dance tunes of Donna Summer and Taylor Dane!!

http://www.131marathon.com/13_1_Minneapolis.htm

Stretching before and after my runs is really helping with my flexibility - I try to stretch for at least 10 minutes before and after each run. I am also including strength training in my regimen and I can feel the difference.

So, I now have 2 half-marathons lined up - Minneapolis on August 22 and Philadelphia on September 19. I've been considering North Carolina Outer Banks half in November but haven't committed to running that one yet. Anxious to see how I feel after completing two 13.1 mile runs a month apart - that will be a first for me....

Looking forward to visiting Minneapolis again and meeting up with some old friends from graduate school.

Happy Trails, everyone!

John

Doylestown 5K Race - Memorial Day Weekend

The 2010 Doylestown Red,White and Blue 5K race was held Memorial Day weekend on Saturday, May 29. This is the largest of the Bucks County 5K races.

It was an overcast, partly sunny, mildly humid morning for a race. Although I fell short of achieving a new PR, I finished 8th in my age group, which is the best placement I've achieved so far in this series! My race time was 25:23 coming in at an 8:10 mile.

One more race to go in this series - the Chalfont 5K Challenge will be in my home town next Saturday on June 5th.

After this series, I will begin training for my next half-marathon which will be in Minneapolis on August 22. It will be nice to visit Minneapolis again - I lived there between 1979 - 1981 when I attended graduate school at the University of Minnesota. Hope to catch up with some old friends who still live there!

Happy Trails!

John

Cornerstone 5K Race

Today was the 4th of 7 races in the 2010 Bucks County 5K series and just 1 week following the 10 mile Broad Street Run in Philadelphia. It was a cool morning and light rain was falling just prior to the start of the race but the sun was shining by the time the race was completed.

I did not achieve a new PR today, finishing in 25:28 (8:12 mile). Considering the course and my performance during the first mile, I was hoping to come in closer to an 8:00 mile. I am determined to hit an 8:00 mile before this series is completed.... 3 more races to go!

In the meantime, I am setting my sights on some future half-marathon races. I am looking at San Francisco in July, Minneapolis in August, Philadelphia in September, and the Outer Banks in North Carolina in November.

Happy trails everyone!

John