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

My MCM

Summary of My MCM Results

I've been slicing and dicing my result data trying to figure out how well or badly I did last weekend. I'm a data guy so I just can't help myself sometimes! That is why I love running so much - there is enough data to satisfy anyone who is the least bit interested in statistics.

So, here is how I placed in the race:

• Overall, I placed 10,781  out of 23,530 runners.  That puts me in the top 46% of all runners.  (In other words, 54% of all runners finished after me).
• For men, I placed 7,209 out of 13,526 runners.  That puts me in the 53rd percentile for male runners.
• In my age group (Male 55-59), I placed 283 out of 750 runners.  That places me in the top 38% of runners in my division - missing the 'Top Third' in my division by 5% (33 runners).

Another way to look at my results is to compare my time (4:36:54) with the average time for each of these same groups:

• Overall, the average time for all runners was 4:46:05.  That means, on average, I ran the course 9:09 faster than all of the other runners.
• The average time for all Male runners was 4:37:26.  So, even in the Male category, I came out ahead by 32 seconds!
• And, the average time for my division (Male 55-59) was 4:52:56.  In this category, on average, I ran the course 16 minutes faster than my peers!

So, I guess I am a slightly 'above average' guy who likes to run marathons for a hobby...

Cheers Everyone!
John

MCM 2012

Well... I did it. I have another marathon race under my belt. The 2012 Marine Corps Marathon will be a memorable experience for me on several levels.

First, after having a busy and successful set of runs this past summer, I injured my left foot during a half marathon I ran in September. This came in the middle of my 'peak' training period for the marathon so I was not able to reach my maximum training potential. The longest 'long run' I was able to complete was 18 miles; not the 20 miles I was targeting. And, I only ran an 18 miler once, not twice as per plan. But, I stuck with it and didn't let my mishap totally derail my plans. After all, this was the only marathon I planned to run this year!

Second, I had the support of my family and friends and they were there to cheer me on at the race. What a great feeling it was to see the smiling faces of my loved ones in the visitor stands approaching the finish line! Plus, we were able to make a weekend of it in Washington, DC and enjoyed sightseeing and dining. It was a great family weekend!

Yes, I have to admit that I am dissapointed with my results. After finishing the 2011 Philadelphia Marathon in 4:23:46, I was hoping to beat that time and finish closer to 4 hours. Obviously, that did not happen. My finish time for the 2012 Marine Corps Marathon was 4:36:54. That's 13 minutes longer. Or, another way to look at it - that's 13 minutes slower. But, I do have to remind myself that in addition to my abbreviated training program, this was a very different course than Philadelphia. It certainly was hillier - Philadelphia was almost completely flat. And, the weather conditions were less than favorable this year with strong wind gusts as a result of approaching Hurricane Sandy. And, this course was much more congested due to the large number of runners (estimated to be 30,000). At mile 15, I was still trying to maneuver through blocks of runners trying to find my pace. No excuses. I'm just trying to put everything in perspective. Certainly, 26.2 miles is a long way to go so variations in the course and weather conditions can have a considerable impact on the final outcome.

The good news is that I felt much better immediately after finishing this year's marathon than I felt last year. Last year, I remember saying to myself, "I will never does this again!" This year, after I finished I felt very proud and began to wonder where my marathon running would take me in 2013. I still haven't decided which race to target for next year.

By far, the most memorable experience of this year's race was when the Marine presented me with the race medal, placed it over my head and around my neck, saluted me, and thanked me. It was a humbling and emotional experience. I, in turn, returned his salute and thanked him for his service.

Semper Fi!

John

Race Day

After all the sweat and preparation, race day is finally here. Although it is early (4AM), I feel well rested and mentally prepared. I am still running through my final selection of gear. It is currently 61 degrees but the temperature is supposed to drop a few degrees when the rain arrives. There is no doubt about it - I will be getting wet today!

Finishing up my first cup of coffee (I will have 2 cups) and then on to some stretching. That will be followed by my Whole Berry Blast flavored ProBar for breakfast. Then a quick shave and shower before I do my final assembly.

Let's do this!

John

On the Heels of Sandy

Hurricane Sandy is churning her way towards the eastern seaboard. She is expected to make landfall somewhere between Virginia and Massachusetts on Monday afternoon. She is aligning herself to converge with another frontal system to create one of those 'perfect storms' that the weather forecasters are touting to be of a magnitude that has never been seen before. Millions of people will be impacted; there will be billions of dollars of damage due to flooding and wind.

Here I am in Washington DC lulling in the quiet before the storm. All I want to do is run 26.2 miles tomorrow. This is what I've been training for the last 16 weeks. It doesn't seem reasonable that some wind and rain should prevail. if I'm lucky enough, the worst of the storm will arrive after I've crossed the finish line and I have a new medal around my neck. I'll be safe and sound in the comfort of my hotel room licking my wounds wondering what in the world was I thinking? Why would I subject myself to such discomfort? And then I will remind myself of the exhilarating feeling I will experience once it's all said and done. Within 48 hours after finishing, I know I will begin planning and deciding which marathon I should run in 2013. That's when a new journey will begin.

Good Luck to all of my fellow Marine Corps Marathoners who are in the midst of their final preparations for tomorrow!

John

MCM 2012 - My Training Journey

Back on July 9, I started my 16-week training program for this year's Marine Corps Marathon. Here it is, October 26, just 2 days before the 37th Marine Corps Marathon. I am checked into my hotel in Washington DC. I've already visited the Expo and have retrieved my bib and shirt. I ran my last easy run (2 miles) early this morning. I've logged 445 miles and 83 hours since I embarked on this training journey. I've run 3 Half Marathons (Chicago, Providence, Philadelphia) in the Rock 'n' Roll Series and an 18 Mile Race in Long Beach Island, New Jersey.

It's helpful for me to look back and reflect on what I've accomplished during my training because it gives me an opportunity to appreciate it is exactly that - a journey. It has to be well planned and deliberate. It takes commitment, grit, determination and lots of sweat. You cannot half way commit to training for a marathon. It has to become your number one priority. No excuses. No exceptions.

Everyone who has talked to me about their experience with running the Marine Corps Marathon has conveyed to me the same message - it is one of the best marathon experiences of their life. Now, that is certainly setting very high expectations for me but something tells me that these expectations will be spot on. I am ready and I remain focused and committed.

OORAH!
John

Taper Madness

Here it is - 4 days from race day. It is a REST day. I am suffering from Taper Madness.

As hard as I try to sleep later, I just can't seem to get beyond 5am. Certainly, that's an improvement over getting up at 4:30am during the peak of my training when I was logging up to 40 miles per week.

With all of this 'extra time' on my hands, I find myself antsy and rambunctious. There is only so much I can read about the upcoming presidential election before I get so irritated and want to up chuck!

So, this morning, with my extra leisure time, I started to think about the road I have traveled on this year's Marathon Training Journey and was surprised at how many of the states I've covered along the way: Pennsylvania, New Jersey, Massachusetts, Maine, Rhode Island, Maryland, Illinois, Texas, California and New Mexico!. Between traveling for work and my pursuit of running races in different locations, I've managed to hit 10 states this year as I prepare for my 2nd Marathon. That's a lot of territory!

It's back to the gym tomorrow for what will be my next to last training run before Sunday. A 40 minute run at an easy pace. Then on Friday, a 20 minute run and I will be finished with my program. The final test will be on Sunday - Marathon Day!!

Peace My Friends,
John

Final Stretch

As I wake up this Monday morning, I realize that I am indeed at the final stretch of my training for the Marine Corps Marathon. I have 15 weeks of disciplined and planned training behind me, along with a few 'bumps along the road' just to make things more interesting!

Yesterday I participated in my last race prior to next Sunday's marathon. It was the OctoRun 13K and I finished in 1:58:57 (unofficial) beating my time from last year by about 2 minutes. However, there were faster older guys on the course yesterday and I failed to place in the top 3 for my age group (55-59). I thought for sure I was going to medal when I saw a fellow who I passed during the last mile placed 2nd in his age group (40-44) but it wasn't meant to be. I've said before.... It all depends on who else is on the field!

My approach this week is to follow my training plan and to stay hydrated (which is my biggest challenge) and well nourished. No more 600 calorie muffins from the cafeteria at work for my 'mid-morning snack'!

So, here it is, the Final Stretch, and I will be running a Marathon in 6 days!!

Safe Training Folks,
John

8 Days and Counting

This is my final weekend heading into the Marine Corps Marathon which is next Sunday, October 28! At this point, I have the better part of 15 weeks of training behind me and I am going to use this weekend to log my last long run and pamper myself with a massage.

Today (Saturday) is technically a REST day for me but I am considering going to the fitness center to do some light cross training on the stationary bike and weight training. Nothing too serious. Tomorrow is a more active day as I am registered to run in a local race in Hatfield, PA. The Octorun 13K is an unusual distance (8.03 miles) but it fits nicely into my schedule. My training plan calls for a 60 minute run this weekend and I ran this same race in 70 minutes last year so I think it is a good fit.

This time next weekend I will be in the final preparations for running my 2nd marathon!!

Safe Training Folks!
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

Cross Training Today - 18 Miler Tomorrow

Ok. The Marine Corps Marathon is just 3 weeks away. The bulk of my training is behind me. My taper phase will begin on Monday. But I still have 2 days this weekend to finish out the current phase of my training program with grit, focus and determination.

Today will be a cross training day - I am planning to log my miles using pedal power on the stationary bike at the gym - targeting between 16 - 20 miles. Tomorrow I am planning to run the LBI 18 Mile Race (more than likely in the rain!).

Game on. I am READY for the weekend!

John

Feeling Strong

After my 10 mile long run last Sunday, I took a rest day on Monday and then followed up with a 6.4 mile run on Tuesday and a 7.5 mile run this morning. This week represents my last week of full training before my final 3 weeks of tapering which starts next Monday. But, before my taper begins, I will be running the 18 Mile LBI Run in Long Beach Island, New Jersey on Sunday. The extended forecast for Sunday looks like a mostly cloudy day with a high temperature of 55 degrees. That will be 30 degrees cooler than last year!

Feeling stronger and building my confidence. Happy and safe training folks!
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