Monday, September 17, 2012

Staying Strong, Going Steady..

I completed my first relay race this past weekend in North Carolina. I was invited last minute by a friend in my running group. Apparently one of the runners backed out 2 days before the race and they needed a back-up and knew who to call that's always up for a challenge, That would be Me! The race was called the Blue Ridge Relay. It starts in Grayson-Highlands, VA and ends in Asheville, NC, approximately 214 miles through the mountains. We were a 12 person team with 2 vans and a lot determination. I had 3 legs to run that would consist of a 9.5mi, 3.5mi, and 5.8mi so I ran roughly around 20 miles in the 31hours it took us to complete the course. 31 hours and 45 minutes to be precise, that's an average pace of 8:54 per mile which I believe was great considering the 11% and 13% grade hills and 4,280ft climbs that were being made in some single legs.

This race really prepared me a bit more for the North Face Endurance challenge coming up October 13th in Pine Mountain, Ga. I am running the half marathon at this race due to the Savannah Rock N Roll Marathon 3 weeks after the race and the Mad Marsh 50k 2 weeks after the marathon. I want to put these races in order instead of running a 50k (in the mountains) then 3 weeks run a marathon. I made the decision a couple of months ago while I was training for the Rock N Roll marathon. I wanted to not only finish this marathon, but to run in under 4 hours. I knew that if I had to run a 50k and 3 weeks later run the marathon, there would a very high chance of not doing well. Mainly due to the fact of not enough recovery time between races. I don't feel that my level of running has gotten to the point of running multiple long distance runs without recovery between. A couple more years of marathons and 50k races should be good enough to not just train my body, but also keep my mind sharp and know how to listen to my body, become more in tune with it.

I believe it is just another step in becoming an ultra runner. I like things to happen now, faster results, if not instant. I know that's not how it works though. It takes years of training and dedication to something to become proficient in it. By keeping the body moving and the mind working you will only progress forward in achieving what you want. Running still today is the only thing that keeps me going, the progression I have seen in the past year amazes me. When you look back to last month or last week it seems to be the same, but when you look at the last year and compare to what you have done today it can amaze you at the results you have achieved. For me atleast it has, Weight loss/gain. Fat loss, Muscle gained, pace per mile, average distance run per week, little things, but things to be proud of.

Until my next post I hope some of you look back to last year or the year before and see what you have accomplished and see where you are today, because 2-3 years from now you will be even greater!

Stay Strong, Never Stop Moving Forward...

Tuesday, August 28, 2012

Never Give Up on Yourself!

I had a great race this past weekend. I went into the Milestone half marathon just to run it by feel and it felt great. The weather was perfect, 70 degrees, compared to last year when the heat index reached 100. It was a nice shaded course for about 6 miles then an open stretch on a long wide road for about 4 miles in the sun.
I finished the race in 1:58 and surprised the hell out of myself. I haven't run over 6 miles in the past 5 weeks, due to a break in my training.

After this past race weekend I showed myself and proved that I still have it, I am a Runner! and as long as you keep in mind that you can not fail and only succeed you can take yourself a long way. This is what I needed, A boost in my confidence and motivation to keep moving forward and never stop putting one foot in front of the other, in life and in running, Never give up!

Tuesday, August 21, 2012

Bad Marsh & Xterra Race

A lot has happened since my last post in June. I ran the Bad Marsh night ultra June 23rd, and 2 weeks later ran the Xterra Harbison Trail half marathon. I now have a half marathon this weekend Aug. 25th and then I will be starting my training for the Rock n Roll Savannah Marathon. I haven't blogged since then due to moving and life changes.

The Bad Marsh ultra went really well. I had my girlfriend, dad, and a few friends join in at the race. I have to say the race was very well put together and looking forward to this November to run it again. Unfortunately I was unable to push all the way through, I over-hydrated before the race being worried I would not be hydrated enough and became ill after mile 18. I actually fell over and had my girlfriend catch me as I was falling over to the side to vomit. She wouldn't let me give up though, so with the help of Linda (girlfriend) I was able to push through one more lap of 4.5 miles and ended my run at 22.5 miles.

The next week I took it easy recovering with a 3-4 mile run every other day at an easy pace. I saw a friend post that there was a half marathon coming up the next week in SC and it was a trail race. I then became victim to the FOMO (Fear Of Missing Out) and decided to sign up for the race. I don't regret it one bit! This was a great "hilly" run for me for sure. I ran it in 2:23 despite the mountainous range that Colombia,SC had to offer. It was the best experience and most challenging run thus far. Since that day I couldn't wait to run another mountain trail again, Though one is coming up in October.





Friday, June 29, 2012

I Am an Ultra Runner, This is my Year!

Bad Marsh is over and I have earned my first Ultra finisher medal. This was indeed a tough run, it had it's share of good and bad. I wasn't able to finish the 31.5 mi run, instead thanks to an uneasy stomach and nausea I could only throw down 22.5 miles.  I still feel like I ran an ultra and that's what matters to me most. I have 2 more 50k ultras before the year is up and one of those being the same course, just during the day instead of night. The event brought together a lot of good people and good vibes, I have fallen in love with the Ultra scene and the people who are a part of it. It's almost a new "breed", Everyone brings something special or unique to the field of ultra running in their own standards. I remember standing at the start with about 100 people and I felt so comfortable. Unlike the feeling at a local 5k or even the local marathon, I felt like this was a group of people I already knew and we were all running for fun.

In November they will be hosting another 50k event, "Mad Marsh" and this will be during the day and a lot cooler weather. The Bad Marsh last weekend was a night ultra and the race started with 90 degree weather and 84% humidity. I can't wait to set foot on the trail once more and this time go the extra 2 laps to make it 31.5 miles. 

I have a busy schedule coming up and I feel like it's about time. July 8th I'll be in SC for the XTERRA Harbison Trail 13.1, October 13th I am running the North Face Endurance Challenge 50K, November 3rd will be the Rock N Roll Savannah Marathon, November 17th Mad Marsh 50K, December 3rd 15K Savannah Bridge run (piece of cake compared to the other races) and then January I will be running the Delrium 6hr Ultra. By that time there may be more added to the list. Between most of these races especially in September-December I will be running several local 5K races.
I have a lot on my plate, and I"M HUNGRY.... This will be my year and start of something great, I will become an Ultra Runner and continue pushing the mileage until I reach 100 mile distance Ultras (probably 3-4 years from now).

now to go train and work in this crazy HOT Savannah weather (102 degrees today)

Stay Strong...Never Stop Moving Forward~

Wednesday, June 13, 2012

Hitting A "Stress" Wall with Bad Marsh Around The Corner!

The past 3 weeks have been very tough, especially in terms of training for the Bad Marsh 50k in 10 days. I haven't had many good runs for a about 3-4 weeks, my weekly mileage dropped to about 25-35 miles and my pace slowed a lot. I was talking with my girlfriend on Sunday about how I've been feeling and I feel like I've lost my "inner runner". I've been so stressed lately with what I need to eat and how much?, Am I drinking enough water?, I need to slow my pace!, I need to pick up my pace!. all these things rush through my mind all throughout the day and on my runs. Just 5 weeks ago I was running 45-50 miles a week for the hell of it, just because I wanted to. I felt it and it felt great, I wanted more of that high from the run. My girlfriend suggested that I've been overdoing it "mentally" and I agreed, I have had so many things going through my head about how i need to train or do my runs that I wasn't just letting my body do it naturally on its own like before. I haven't blogged in awhile, because I wasn't able to think of ideas to blog about while running. I always have "me" time when I run, I talk to myself in my head and go over ideas and topics about what to blog about or talk with friends about. I've hit a mental wall!

I went running Sundayday after talking with Linda (girlfriend) about my problems I've been facing. It hyped me up and made me tell myself I am runner! I started running 2 years ago to better my life and it has been more than an amazing journey. I used to go run 6 days a week and would get excited at nights because I was ready to run the next day. I never worried if ate enough or drank enough, I always had, it was instinct to eat and drink! I never worried about my pace being slow so I could last longer, I just ran by feel and did what I could. On my run I started thinking about all the things I discussed with Linda and I was back at my "inner runner" once again. I came up with topics on what to write and talk about, I never looked at watch to see my pace, I just ran to one spot I normally run to and turned back and headed home. I felt great, my legs didn't feel heavy, my mind was clear, my lungs were open. I was running with "me" again. I feel the stresses of life take a big toll on us mentally and physically a lot of times throughout life, One achievement we can gain from this is the strength we receive when we stand back up and claim what is ours. I let the stress of running, What I love so much, get the best of me. I am a Runner and I run, running doesn't run my life, I run with it! I won't let the stress of what I need to be eating and if it's enough get to me, I'm continuing to do what I know and stick with the basics. Bad Marsh is around the corner and I'm ready to get this ultra moving and go with a clear mind and stick with my motto. "Stay Strong..Never Stop Moving Forward!"

Tuesday, May 29, 2012

Training Update, With Some Motivation!

My hip injury has fully subsided and I was able to put in 40 miles last week. I was able to catch the injury quick and get back to running slowly after only 2 days off. I started off the recovery with stretching and light strength training for the legs. I was doing 10 single leg squats, followed by 25 dips with no weight. I did this just 3 times last week and felt great after the third. After the first day my legs were pretty sore from not incorporating any type of strength training in my training regimen. I also ran my first 3 days on the rails to trails out near Tybee, I felt that the softer impact from the trail would feel better than the asphalt on the road. I started Tuesday with 4 miles, Wednesday with 5, and Thursday with 8 miles. I felt really great on each run, especially since my average pace for each run was between 9:45-10:05 per mile( Ultra-marathon pace). The feeling of just being able to get out and run last week was great, I wasn't going to let that injury stand in my way, again. I ended up taking Friday off running as usual, so I would be well rested for my long tempo on Saturday and Short tempo on Sunday. When Saturday came I was more than ready to go out and get a run in that was faster than my pace during the week. I love running slow and controlled, but I've always loved my tempo days more. I ran 10 miles Saturday morning at an 8:15 pace, I also ran another 6 miles that afternoon for a recovery, which was a really nice way to end the day. I ended my week on Sunday with 6.5 mile run around Wilmington Island.

After being injured just 10 days ago, I'm glad to be back at it. I feel like by having confidence in a strong recovery and not throwing in the towel when you're down is the only way to get stronger, physically and mentally. With the help and confidence I was given by fellow readers and friends to guide me through my recovery was very appreciated. To know that you are not alone when you're out there running or even when you're put on the sidelines from an injury is a wonderful thought. We as runners have this positive vibe of energy that surrounds each one of us. We will always give advice to one that is in need of assistance. We will slow down our pace and fall back to stick by your side and motivate you to the finish when you're feeling that urge to stop.  We will be your pacer and support team in a 50 mi, 100mi, or whatever distance you decide to challenge, and never think once about quitting. We will always push ourselves closer to the edge of our own limitations, because once you've crossed that line you set yourself up for new limits to reach. Always run with confidence in yourself, and remember that you are only what you set yourself up to be. Become fluent in what you want to achieve, not only in running, but in life. Always go for the gold, and become a better "You" tomorrow.

Until my next blog...   "Stay Strong...Never Stop Moving Forward!"

(Two and a half weeks left of training until the taper week before the Bad Marsh 50K..)

Sunday, May 20, 2012

Stupid @%$# Hip....

Training for the Bad Marsh 50K coming up in June has been a real treat. I decided to sign up for the race 8 weeks out and now with only 5 weeks left I've developed hip bursitis, once again, in my left hip. This past Saturday I went to for my normal long run with my local running group (Savannah Striders). When I first started my warm up lap around Lake Mayer I noticed my hip popped and felt awkward, It was literally only 20ft until I felt it. I walked to the sideline and held on to a sign and did some side and front leg swings trying to loosen up my hip. It felt fine afterwards, So I decided to keep going. During the entire run I felt great, No pains at all. I completed 13.11 miles in 1:53 and made a PR in a training run for my half marathon. I was pumped and beaten at the same time. It wasn't until later that afternoon I had even felt any pain in my hip. I went home after the run, showered and refueled, then took a well deserved nap. After waking and walking around my apartment I started feeling a "pop" in my hip. I had felt that before about a year ago from over training for the Rock N Roll Savannah Marathon. I instantly took some glucosamine, fish oil(anti-inflammatory) and aleve, before telling myself I may have hurt it again. I'm not sure if it is hip bursitis or torn cartilage, whichever it is, it has become more painful through the day and about the same today (Sunday). I didn't participate in the group run this morning, even though it is my favorite run of all, The Savannah Bridge run, I need to take some time off. Not the best time at all, especially since the 50K is not far around the corner. I'm going to be on the bike this week doing cross training and also a lot of stretching and icing. Hope the healing goes well and I'm going to keep training smart and try to beat this thing without getting to down about not running, Because as a runner you know the most depressing thing for you is when you "Can't" run.

                                                ~Stay Strong...Never Stop Moving Forward~

Monday, May 7, 2012

Because It's Hard...(Running The Edge)

I picked up a new book recently called "Running The Edge" by Adam Goucher and Tim Catalano. I'm only 6 chapters in, but this book is highly recommended for runners, especially for those who want more out of running. The book is non fiction more like a "self-help" (in a way). It states facts through Tim a Psychology teacher and running coach and Adam who ran 13 years professionally. They talk about how to become a better runner through living a better life. We have 5 stories in our lives and these are our education, career, family, friendships, and passions. Each one of us is living with all these stories at one time, It's just a matter of being successful or unsuccessful in each of them. Adam and Tim call it your "Distance Maven". Finding your edge, your tipping point and going past it to not only open a door to a new success, but to overcome a challenge you've placed upon yourself. It's about not giving up no matter how hard it is, We do the things we do in life because they "ARE" hard! Running a marathon isn't by any means easy nor is a Half marathon. Many of us will pursue running a marathon someday, they are enchanted by the idea because they know it provide an extreme test of their strength and determination. If running were easy tens of thousands of people wouldn't pay money to register for local 10K races or commit to the huge amount of time to train their bodies to withstand the beating of an ultra-marathon. So running is hard, Yes, and that's exactly what makes it irresistible to those who understand.

Challenging ourselves to events and races that involve physical and mental pain is something only runners can understand. It's mental game we all play and the only way to win is to never give up and never tell yourself it's too hard. It is human desire that infiltrates almost every population. Video gamers want to be at the top of the charts in Call of Duty or blast through Halo on Legendary mode. Why? Because it is Hard! People like to do things just to see if they can. The harder the challenge or more difficult the obstacle, the smaller the number of people who have what it takes to succeed, the greater the feeling of satisfaction gained from doing it. Running is hard enough all by itself. The drive by taunters screaming "Run, Forrest!" as you measure the road one stride at a time do not have what it takes. The millions who know they should run or at least exercise a little to take care of their bodies don't have what it takes. they cannot get off their couches or out the door for more than three consecutive weeks following a New Year's resolution. They cannot ascend to the top.

Just by being a runner you have already succeeded in doing something many cannot. But to become a distance maven, you will need to demand even more from yourself. you will need to dedicate yourself to a higher set of standards in a quest to become a better runner and better human being.You will continue to challenge yourself by completing interval sessions with an all-time best personal average, getting that elusive PR in a 5K and running further and faster than your previous self could.

Monday, April 23, 2012

Bad Marsh 50K and Training update

I recently singed up for Bad Marsh 50K night ultra hosted by LowCountry Ultras. This will be a very interesting run. The race will begin at 6pm June 23rd and will run on a 4.5mi trail loop with a single aid station at the start/finish. My favorite part is going to be that the race is being run at night, so I will be able to use my Brooks Nightlife gear and running headlamp. This will be my first 50K and also a point to see how well my training has been going for the 50mile endurance challenge in Oct. I will be accompanied by some great runners that are in the Savannah Striders running club that I am a part of. Most of them have run previous ultra marathons, so it will be a great chance to train with these guys (and girls). My dad will be joining me on the run as well, making this his first 50K just like mine. I can't wait to start putting in more long runs and start hitting the trails more.

a little on my training update.....

I have definitely been seeing an improvement in my training after joining a running group (Savannah Striders) it has now been 3 months since joining. The Savannah Bridge run alone every Sunday has been not only strengthening my legs and run, but my heart rate and breathing are more in sync. When I first started running the bridge I was averaging a 8:55-9:30 pace ascending the bridge and my heart rate was averaged 180bpm for the run and maxed at 198bpm. I would finish the 7.6 mile run in 1hour and 20minutes. The past 3 bridge runs I ran were very strong runs, I was maintaining a great pace heart rate was steady and I finished all 3 in under 1hr. This past Sunday was my best to date, I ran the 7.6 mile at avg 7:42 pace ascending the bridge at 7:55-8:10 and heart rate averaged 173 and maxed at 191. There has been much improvement in just a short time while adding hill work as the Savannah Bridge to my training. Also every Saturday we (Savannah Striders) run at Lake Mayer and I usually get in 10-13 miles, This is our long run day and we are joined by 10-20 other runners every time to make it a nice group run. If I hadn't joined this or any running club at that, I don't think I would be as far in to my training as I should be. The motivation is one of the greatest parts and you couldn't find any better friends anywhere, Especially since they're all runners!

Hope you enjoyed the update and post. I will update soon on more training as I am getting further into it, and also on some new products I am trying out. ( CW-X Perform Compression calf sleeves and Brooks Cascadia 6 trail running shoe)
                 
                                            ~Stay Strong...Never Stop Moving Forward~
                               


Monday, April 9, 2012

50 Mile Training Plan (Base Building)

Training plan for my first 50 mile Trail race in Pine Moutain, Ga  at The North Face Endurance Challenge on October 13, 2012.

This is my base building phase for 16 weeks with a 4 week cycle.1st & 2nd weeks are building mileage, 3rd week is increased mileage, and 4th week is recovery week with decreased mileage.

Week 1-2       Mileage range 37-49 miles
Monday- Rest
Tuesday- Tempo Run 5-7 miles @10K pace
Wednesday- Long Easy Run 9-12 miles
Thursday- Trail Run 6-8 miles
Friday- Rest
Saturday- Long Run 9-12 miles
Sunday- Bridge Run/ Hill work 8-10 miles

Week 3 (Mileage increase)  Mileage range 45-59 miles
Monday- Rest
Tuesday- Tempo Run 5-7 miles
Wednesday- Long Easy Run 11-14 miles
Thursday- Trail Run 8-10 miles
Friday- Rest
Saturday- Long Run 11-15 miles
Sunday- Bridge Run/ Hill work 10-12 miles

Week 4 (Recovery Week)  Mileage range 32-43 miles
Monday- Rest
Tuesday- Tempo Run 3-5 miles
Wednesday- Long Easy Run 8-10 miles
Thursday- Trail Run 4-6 miles
Friday- Rest
Saturday- Long Run 9-12 miles
Sunday- Bridge Run/ Hill work 8-10 miles

I'm currently on week 9 and am more at the mid to higher range for mileage each week. If you want to use this plan as your schedule start with the lower range for 4-6 weeks building up to the higher range by week 9 and so on.

After this 16 week training plan I will start a 12 week Strength  building where I will be running hills twice a week and adding more miles on the longer runs. I will be ending this plan on June 10 and start the Strength June 12. I will add this schedule closer to the date. Thanks for reading!
                       
                                                ~Stay Strong...Never Stop Moving Forward~

Saturday, April 7, 2012

Brooks Glycerin 9- Personal Review

I went shoe shopping yesterday and I have been looking for a new shoe to do more of my distance running in. I have been using the Brooks Pure Cadence to get me used to running in a neutral shoe and fell in love with that shoe. Unfortunately I have already put 437mi on the Brooks and I was starting to have foot aches and ITB issues. I wasn't sure if it was the shoe or over training, but I looked back at my training schedule and I have been adding miles slowly so I knew it wasn't over training and it had to have been the shoes.  The average life in pair of training/racing shoes is about 350 miles, and I was definitely over that. I found a pair of Brooks Glycerin 9 that caught my eye with the stunning green/black color and intriguing, slick design. I read more about the shoe on Brooks website and it is a long distance running shoe for high mileage, I was sold. I tried a pair on and they felt amazing. I'm used to running in minimalist or almost minimal shoes so the cushioning was great. They use this material in the insole called DNA and this stuff is amazing. I could push the bottom of the shoe in with my thumb and it felt so soft, but if hit it with force it turns hard and doesn't go in. The DNA is suppose to change on different surfaces that you run on and provide different levels of cushioning and comfort. I swear by these shoes, It's absolutely true. We all know when you try a shoe on in the store it ALWAYS feels great, It's a new shoe, they're suppose to. I went for a run this morning with my running group Savannah Striders, I ran a 1.5 mile warm up before we started the training run and the shoes started to amaze from the first stride. It really felt like my foot was being projected forward, as soon as my foot landed it had a rebound to it, with an awesome cushion. I ran my warm up at a 7:52 pace. I knew this was going to be a good run. I started out in the front of the pack with the faster guys leading (and Sarah). We were maintaining a 7:35 pace for a good while and I was just following behind feeling great. Maybe it was mental, maybe the shoes really do make for a better run. I believe the shoes helped me perform a lot better by giving me the extra support and just being a damn good design. They have many features on them that supposedly make the running improve. I ended up stick with the lead pack all the way until mile 8, They were going into 6:30 pace and I wasn't going for that yet. I did end up maintaining 7:10-7:30 for the next 2 miles ending my run with 10 miles at 1:16:01 with an avg pace of 7:36. Today in training alone I made a PR on my 10K by 37secs and 10mile by 4mins. I love my new Brooks Glycerin and for anyone out there looking for a good shoe to train and do long distance to even shorter runs this shoe is Highly Recommended!
                                              ~Stay Strong...Never Stop Moving Forward!~
   

Wednesday, April 4, 2012

Week 8 of Training, 50mi Training Plan Completed

     I'm in my 8th week of training for my first 50 mile Ultra Marathon. I have 8wks left on my base building phase. On June 10th I will be done with the base phase and will be moving up to the Strength building phase for 12 weeks, followed by a 6 week recovery period that will end 5 days before the big race. I finalized my training plan this afternoon, It took some time to get the details and mileage for each week. I really should've started developing the plan about 6 weeks ago, But it kind of helped having already put in 8 weeks of training runs and seeing how I felt, that way I know the plan will work. That is, In completing the 50 miles without falling out due to bonking or injury. I am doing the training plan with a 4-week cycle, meaning I will run 3 weeks with a gradual increase in mileage and on week 4 I will recover by dropping the mileage down by 10-15%. Then it will be a repetition process for 28 weeks, followed by the 6 weeks of recovery and tapering before the race. I've been doing a lot of research on ultra marathon training and have found that this schedule has kept many other runners injury free, due to over-training, and also many have suggested 6-8 months of proper training will give you a successful ultra marathon race by being able to at least finish.

       I was going to be running a 50 mile run to celebrate my 2 years of running on May 5th at the Relay for Life. I planned this 2-3 months ago with hope that I would be about ready to run 50 miles in 12 hours. I am not ready for this run, I will be running a marathon on that day at the event rather than 50 miles. I cannot risk putting myself at a point for injury by running 200 laps around a 400m track. As long as I am able to stick with my training plan and stay focused with every run and (fingers crossed) Stay injury free through all of this I have confidence in finishing the ultra. I do not have a time frame in which I'm trying to set a goal for, however I know I want to do it in under 10hrs, That's a 12min pace so that can include walking and running. I have 6 months left and so far I'm running 2 long runs a week that average a pace between 8:10-9:40, In 6 months of more runs and increasing my mileage, adding 2 hill workouts, and never giving in to defeat I will be ready!

Thanks for reading and I will try to keep posting atleast once a week to keep updates on my training.
                                               ~Stay Strong...Never Stop Moving Forward!~

Monday, March 26, 2012

Running the Hills and Trails in Macon

     I left for Macon, Ga Friday afternoon after work to visit my girlfriend and to do some hill training and get some elevation change. I visited once before last summer, but I didn't get a chance to run as much due to fear of hurting myself and procrastination of the hills. I've been running the Savannah Talmadge bridge once a week for about a month now and it wasn't enough hill training, I was also going to the gym and doing hill climbs on the treadmill, but nothing is better than running outside and feeling the weather and wind against your body. I have to say just from driving around Friday afternoon in Macon I was intimidated by some the hills, which are more like slopes going up and down different roads. These were the only  hills I have ever experienced, due to the fact I live in Savannah, Ga on an Island to where the elevation gain of my runs go from 4ft to sometimes 20ft according to my Garmin. The last 2 runs I have done started at 400ft and gained 740-760ft. (You can check my last 2 runs of 13.1 miles at the link I'll provide at the bottom of this blog.)  The feel of running up and down hills and roads that continue to keep going up and up is such a different feeling. It's more of a challenge to oneself to make it to the top without quitting. I will be honest and say it was a challenge for sure, There were moments indeed where I felt like I couldn't go anymore. On Saturday I ran 13.15 miles from my girlfriends apartment to downtown Macon around downtown and back. It was a great site, I've heard from many runners especially marathoners that the best way to see a new city is to run it. This is very true, you have a new territory to explore and just by thinking that I kept myself going, because you never knew what was around the corner. I found hills that were very steep and just decided to turn off route and charge up them. I found a beautiful cathedral that was on top of High Street and it was indeed a "High" street. I saw the entire cathedral from the downtown area so decided to make that my destination.
     After running for almost an hour and half I was getting pretty beat from using my energy to charge up random spots downtown. I had assumed I hadn't fueled properly and the fact that my Camelbak was almost empty and the water in it was extremely to warm to drink. It was making me more sick feeling trying to hydrate with hot water. (The body absorbs cold water faster and also produces a slight physiological cooling effect rather than drinking warm water.) I decided to pause my workout and walk a little downtown to try and find somewhere to get a cold bottle of Gatorade and water. This weekend in Macon was also the annual cherry blossom festival so downtown was packed with people and a lot of closed roads. It was hard trying to find my way around due to I was pretty much a tourist to this place and all the vendors at the festival were serving sodas and tea and the lines were to long to stand and wait. I decided after leaving the festival grounds if I find a main road there is bound to be a gas station or cafe close, well I was wrong! I had to stop and ask a police officer where I could get something to drink and he pointed me back to the festival and said there a lot of vendors serving sodas. I just said "thanks" and jogged back towards downtown when on the way I spotted a Greek flag hanging outside a cafe. I just saw the flag and thought it was a sign, joking with myself I figured why not go some Greeks and have them serve me some water and electrolytes. After buying a bottle of water and Sunny D I took my last Honey Stinger energy gel and started back home. It was very eventful run and I got to see a city that I've always heard isn't the greatest, But I enjoyed what it had to offer. Great hill climbs, nice trails, and beautiful scenery. Something different from my ordinary.
     The next day, Sunday, I decided to go for a trail run since the 50 mile endurance challenge I'll be doing is going to be on trails and I need the training. Luckily there was a 7 mile trail 3 miles from the apartments I was staying, So a 3 mile warm up would've been perfect. I ended up passing the turn for the road the trail was on, Thanks to my running "high". I ended up going 1.5 miles out of my way before telling myself  "I think I may have passed it?" I turned around and started running back at slow conserved pace so I would have energy for the trails. I finally found the road and the warm up ended up being 6 miles. I got to the entrance of the trail and stared up my camera so I could video tape the trail run and look back at it one day. This trail was very nice had a lot of climbs and vertical sections as well as downhill sections. I ran 5 miles of the trail and then popped back out on the road where I would run back home. I went out for an easy 10 and ended up doing another 13.11 miles. I feel great due to the fact I ran 2 half marathons in 2 days and at elevations I was not used to. If anything I have gained strength from these runs, which I know I have. The hills I experienced this weekend are nothing compared to what I will be running in October, but I am confident in my training and I will continue to run hills and do a lot of hill work at the gym until the weekend of the race. I am going for an easy 6 mile recovery this afternoon in Macon and will return to Savannah Tuesday to rest and then continue my training on Wed.

This is the results and map of Saturdays run- Saturday Long run in Macon
This is the results and map of Sundays run-  Sunday Long run in Macon (pig Trails)

Monday, March 12, 2012

Train Hard, Train Smart, Set Goals.

     This past weekend at the March of Dimes Shamrock Run 5K I took home a new PR of 20:28 and a 3rd place medal in my age group. I trained hard, put in the miles and achieved my goal I had set. This was my last race until May when I run 50 miles at the Relay for Life and training is going to be getting tougher. The 50 miles I will be running in May is going to be nothing compared to what I have in store for October at the North Face Gore-Tex 50miler in Atlanta. I was reading more about the race and the technicality of the trails and it's going to be tough run. It has a 4 out of 5 rating in overall difficulty and technical trails, but the scenery of the Appalachian trail is suppose to be the most memorable. I hope that's true, It would sure help take your mind elsewhere when running 50 miles. Here is a link to the the North Face Endurance Challenge Atlanta, Ga
     It's going to be a challenge for sure. Training runs are going to be getting longer, I'm going to have increase my calorie intake as well as my hydration, and I'll have to stay injury-free through all of this. I got a Garmin Forerunner 405 this past weekend and luckily got to use it at the 5K. This watch works really great and the charts and information you can get from it really helps you understand the training more. I also used it this past weekend for my long run and bridge run with the Striders and got to put it through more of a test. This week I'm increasing my mileage back up to 45 miles and will be going for 2 long runs a week one on the trails and one on the weekend with the Savannah Striders. I'll be doing hill work on the Savannah Bridge every Sunday and I will also be going to North Ga to work on more hill work at least once a month. I'm excited for the training, But the thought of only having 7 months to train before the 50 miles in Atlanta still gives me the chills. Along with the 50 miles in October, I will also have the Rock N Roll Savannah Marathon coming up 3 weeks after that run and I'm definitely doing it again this year to redeem my time of 5:30 last year. I ran the Rock N Roll Marathon with a broken hand and a cast on right arm last year. The doctor said he wouldn't advise that I run, but I wasn't letting a cast stop me. I had also taken 1 month off training prior due to pain meds and injuries before the marathon. So pretty much I had a crappy first marathon and need the redemption.
     So since the Tybee run Feb 3 I improved my speed, my distance and mental strength for the upcoming training. It's still going be tough, But since I've started with this blog I've had a lot of support from friends and some people I have never met before. That's one of the joys of being a runner, people you have never met read your stories and become inspired or motivated and that actually helps me keep a positive mindset and keep going with what I'm doing. I wouldn't ever let myself down and I would never want to let any followers down.

Here is what my schedule looks like so far..
May 4th- Relay for Life @ BC from 7pm-7am. I will be running 50 miles in under 12 hours.
I will take 3 weeks after this run to recover and drop my mileage to 25-30 until May 26th when I will run the Savannah Mile.
June 2nd- Survive the five...K on Isle of Hope
August 25th- XC kickoff 5K
August 26th- Half marathon Milestone
September 22nd- YMCA Heart of Savannah 5K
October 13th- The North Face Endurance Gore-Tex 50 Mile- Going for Sub 10 hours
November 3rd- Rock N Roll Savannah Marathon- Sub- 4:00

Monday, March 5, 2012

My Training & Running With A Group

     This Friday I will be running in the March of Dimes Shamrock run and will be going for an under 21 minute 5K. Last month in February I made 2 new PRs one being at the Tybee Run Fest North Beach Grill 5K with a time of 21:36 and the second PR at the Seacrest Race for The Preservation 10K with a time of 48:35. Since the Tybee run fest I wanted to up my training and add more mileage to get prepared for the  personal 50 mile challenge I will be doing on May 4th at the Relay for Life and the Gore-Tex 50mile in October. This week I am dropping my mileage to 25 so I can be well recovered for the 5K race on Friday. After the Shamrock run I will pick up my mileage again from I left off and continue to increase for 3 weeks then drop down for 1 week to recover. I've read about this type of training in Runners World magazine and always wanted to give it a try, So why not now as I prepare for Ultra Running where the miles go on and on. I also am starting to incorporate a track day where I will go to Savannah State University's track to work on Speed, I will be doing 100m sprints and 400m-1600m splits @ race pace. Along with the track days my dad and I once a week to every other week will be doing trail running of 10miles or more to get off the road and get away from the distractions of the city. I will need to be getting used to running trails more since most to all ultra marathons are done on trails. The more trail running I do the better I feel about competing on the trails, It works your body differently by strengthening the ankles and finding your balance. Living in Savannah there aren't many places to run trails, They have very few hiking trails, but they are only 3-5 miles long and  I don't like looping a trail. There is also the rails to trails on Tybee island which is 12 miles long, But the course is a long straight shot of soft uneven gravel for 6 miles and it tears up my ITB and I can't afford to have that problem again. Most of the trail runs will be at Tom Triplett park where they have a 6 mile MTB course with technical trails and there are different paths to choose from, So you can go and get lost for hours and then jump back on the main course and eventually find your way back.
     On May 4th 2012 I will be running my first 50 mile challenge at the Relay for Life. The event starts Friday at 7pm and ends at 7am Saturday morning.This run is something I've planned to do for myself, there are no prizes no awards no timing just a 400m track. It will be marking my 2 years and 1 month of running. I have already talked to a couple of friends from my running group, the Savannah Striders and they will gladly support me in this challenge by running some miles with me if not all. I joined the Savannah Striders a month ago and have found a new family, The people have been so welcoming and as like all runners very positive and supporting. I have been running Saturday mornings with the group on long runs and on Sundays we run the Savannah Bridge twice. The Savannah bridge run is known as the toughest bridge run in the South and we run it every Sunday for pleasure. If you run and are not part of a running team I would highly recommend finding one, Savannah Striders if you are in the Savannah area. I was always skeptical running with a group because I was still new at running and didn't want to feel intimidated. There are some fast people in the group, faster than me and there are slower people in the group. I've always said it doesn't matter if you run 45min 5K or 15min 5K you are a Runner and It's what YOU do. I couldn't be more pleased with my training now that I run with a group twice a week, It gives you something more to look foreword to than just going out alone sometimes. We all meet after the run for coffee and breakfast and chat with one another, We really are a family. I will be racing along with some fellow Striders this weekend and will have others cheering us on from the side. I will post back after my race another blog about my journey to becoming an Ultra runner and the people I am meeting along the way.

Thursday, March 1, 2012

Hit the Trails for a Change

   I was reading the Trail Runner magazine earlier in the week and it made really think about how much greater running the trails are. Not only does it take away all the pounding of the knees you would regularly get from road running, You also get a more euphoric high when hitting the trails. 
                    Here is some good info from the article in TrailRunner Mag issue 65.
  "In a study published in the journal Cerebral Cortex in 2008, Dr. Henning Boecker of the University of Bonn, Germany, compared the endorphin levels of 10 endurance athletes before and after a two-hour run. Unsurprisingly, the athletes all had higher levels of mood-elevating brain endorphins post run, and reported feeling happier and more relaxed.
   However, during a road run, inhaling gas fumes, dodging traffic and pedestrians while avoiding dogs on long leashes can cause tension that may block the rush of happy hormones. Running trails, on the other hand, takes you into a calm-inducing natural environment. In fact, studies on children with attention-deficit-hyperactivity disorder (ADHD)-a mental disorder that causes impulsiveness and an inability to focus-have shown that after walking just 20 minutes in a city park prior to taking a classroom test, they demonstrated better focus and scored higher than when they walked 20 minutes in a downtown or suburban setting. 

     These results suggest that time spent in nature-especially when combined with aerobic activity-has a powerful effect on your sense of well being and mental clarity. In fact, the mental engagement of navigating winding trails, adjusting your cadence over undulating grades, reading the landscape for your next foot placement and hearing only your rhythmic inhalations and exhalations has the power to clear your mind of external thoughts and worries. And regarding injury, the slightly higher chance you have of tripping and falling on a trail is more than compensated for by your reduced likelihood of developing a running-related overuse injury.
    On a road's firm, flat surface, each footstrike is identical, whereas on a trail that contact always differs, requiring engagement of stabilizing muscles in your hips and core for balance. This variety, along with a trail's softer, more forgiving surface, means less strain and fatigue that can lead to common injuries such as shin splints and knee pain"
 

Wednesday, February 15, 2012

Longer The Distance = Faster The Pace = Stronger The Runner.

So far for the year of 2012 I  have accumulated 175 miles ( As of Feb.15). I have successfully logged all of my miles by using Adidas Mi Coach and Daily Mile. I was looking back today at my workouts and I noticed that each week I was going 1-3 miles longer. I've also noticed that my pace has slowly increased and is as of this month, (February) I have sustained most of my runs between 7:30pace to 8:30 pace. I am also noticing that I'm able to maintain under 8 minute miles very comfortably, mainly on my 7 mile runs and under that is. That is a huge gain from just 3 months ago when I was struggling to maintain 8:45 for a 10K or a 7:45 for a 5K. My times are getting faster, my runs are getting stronger and I'm increasing the distance of my runs slowly. I feel that running longer distances (6 miles or more) twice a week other than on your long run day will help make a faster runner and by running longer, faster, that makes you stronger (physically). I did a 4 mile run this afternoon around the YMCA 1 mile track and split each mile. my 1st mile was 7:46, followed by a 7:37, 7:04, finally a 7:02. I was tired after the run for maybe 5 minutes, Drank some Accelerade and was ready for more, But I had previously ran 17 miles within the past 2 days so I knew I needed the rest. Still with those times shown today after a 5.2 mile run on Tuesday, A 3 mile tempo run at 7:45pace followed by a 9 mile trail run I am Extremely pleased with these results. I guess what point I'm trying to make here is like the Title of the post says Longer the Distance, The longer you run you will build  more endurance and get your body used to taking a beating for longer. Faster the Pace,  By running longer you are getting used to the beating and slowly being able to manage it at a faster pace. Stronger the Runner, By increasing your distance and picking up your pace you are now able to go take more of a beating on your body which in turn is making your legs, core, back and arms stronger. So with these 3 things I feel like it will help take you to the next level. It has worked for me and I will continue to do this and hopefully learn more and more and continue to keep sharing with all my readers.
  
 Throughout this training I have managed to stay injury free as well, I would not suggest to start out at running 6 miles twice a week, and 10 miles for your long run until you have reached this in your training. Remember to increase slowly 10-15% each week to avoid overuse injuries and EAT! Fuel yourself right so that you can stay strong and continue on your journey to whatever you're trying to achieve. Best of luck!

Here is a brief look at a week of training running 5x a week that I did in Feb to get an idea:
 Sun & Thurs Off.. Cross-Train or Rest. Your Choice
Day1-5miles    Day2-4miles   Day3-6miles    Day4- 3miles    Day5- 9miles






Wednesday, February 8, 2012

Sometimes You Must Fail to Succeed!

This past weekend I made some new PRs(Personal Records) at the Critz Tybee Run Fest. I finished the 5K in 21:36 Friday night and completed the half marathon in 2:04:54. I was 4 minutes and 54 seconds slower on the half than I wanted to be. I still PR'd, but I still gave myself hell over it. I was really disappointed in my performance because I had done better on my training runs. I know I started out to fast and got burned out by mile 8. I stayed at the home the rest of the day after the run moping around and just laying in bed beating myself up mentally over my performance. As I was laying around I decided to read some articles on RunnersWorld and some other running sites to try and boost my moral. I stumbled upon an article that read "Fail, and Fail again" Dean Karnazes was in this article and some other Ultra Runners as well. It was basically saying that you must fail sometimes to succeed and when you think you're going to succeed you fail again. Only from our failures can we learn and build a stronger foundation. I strongly believe this and it shows if you have ever repeatedly failed at getting that new personal record or going after a certain distance and just can never get it and feel good about it. I learned that not getting that perfect time every time can actually be a good thing, crazy as it sounds it honestly makes you push harder, train harder and be mentally aware of the game. Since this past weekend I have trained my butt off and continued with my training like I regularly would. I am triumphant in my runs and that's a mind set you must have. For the beginner runner this is what makes you, YOU. From the failures to triumphs you will get stronger, faster, smarter and leaner, But when you think you're on top, watch out, This is when failure hits. Be ready for it and welcome the defeats and failures you will get along the way and on your own personal journey to becoming a runner or whatever you are trying to do. Don't let it bring you down and if it does, Get back up and make that your reason to go harder next time.

Some quotes from the article by Dean Karnazes:
 “Most people never get there. They're afraid or unwilling to demand enough of themselves and take the easy road, the path of least resistance. But struggling and suffering, as I now saw it, were the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not constantly demanding more from yourself--expanding and learning as you go--your choosing a numb existence. Your denying yourself an extraordinary trip.”

“I run because if I didn’t, I’d be sluggish and glum and spend too much time on the couch. I run to breathe the fresh air. I run to explore. I run to escape the ordinary. I run…to savor the trip along the way. Life becomes a little more vibrant, a little more intense. I like that.” 

Saturday, January 28, 2012

Refueling the Right Way and Why Its Important!

        I don't think I can stress enough how important proper fueling is for runners. I preach it all the time to my friends and family about how to eat and what is needed for the long runs. I sometimes don't get my daily intake of calories, carbs, and protein and it's not a good thing. We all live busy lives and sometimes we overlook eating enough to sustain our weight and maintain an active body. I went on a 10mi run this morning and bonked out at mile 8.5 I had to stop on the sidewalk and lean against a fence to catch my body from falling over. My breathing and heart rate were fine, it was just my body gave out on me (Not enough fuel). I sucked it up kept a 9:30 pace for another mile and a half.  I didn't eat properly to sustain enough energy to last  the10 miles. I carbo loaded last night with a big bowl of pasta with marinara and veggies a Greek salad and bread. I ate a 350 calorie breakfast before my run and drank plenty. Sometimes its just not enough. You have to eat the right amount of calories which is 2500 for daily living and you have to add what you burn off in your runs. This is everyday not just before your runs or the night before(which is what I did,Guilty!). I find it hard to eat a lot at one time, so for others like that out there, I feel your pain and it Sucks!. I had to learn to eat breakfast EVERY day, Its the most important meal to give you energy for the day and jump start your metabolism. Also for my training I need 3500-4000calories, 450g of carbohydrates and 75g of protein every day to maintain my training. This is all hard at first, But honestly it becomes habit and eating every 2-3 hours small portions at a time helps to keep you going all day. It does vary between every person on what your daily intake for proper fueling is. ULTRArunning.com Nutrition for the Long run. is recommended site for anyone wanting to learn more on proper nutrition.
         So I learned from today's run how important it is to fuel properly. Sometimes we must fail to succeed, and this is what happened with me. I bonked out, ran out of gas, But I didn't let that end my run so short of 10miles. This is when the running becomes more mental than physical and as becoming a runner you learn how this game really works. You must always keep going, Dean Karnazes said "Run when you can, Walk if you have to, Crawl if you must. Just never give up." This is my mantra and helps me keep going. Its a very deep meaning for runners or anyone doing something that involves them pushing themselves past their own limitations. It's a daily task pushing myself when I'm out there running and I want to quit, I must always keep my head up and keep pushing and looking forward. I hope to achieve many great things one day and the only way I can do that is to Never Stop Running!

Thursday, January 26, 2012

Where It All Started

                I started off my running as a challenge from my brother one night while sitting around my apartment with my roommates. We ended up getting on the subject of running because my younger brother was on a cross-country team at his high school. He was pretty quick for only running a year so. My roommates and I were going to see if we could run 1 mile around the YMCA Track and keep up with him. I knew I was going to keep up with him and hopefully beat him like an older brother should.  We decided to run the next morning since it was late and we had been drinking for a while, Hence making the bet to run 1 mile. The greatest decision I have ever made was in fact made while I was intoxicated. 
                 The next morning we all met at the Y Track in some sneakers and ready to go. It was my brother, cousin and his girlfriend(now wife) and I. We all lined up at the starting line. This is the first time I have ever run on a track or lined up to race so I was pretty excited. My brother was the runner here so we followed his mark and took off when he gave the word. My brother took off I followed closely feet slamming on the asphalt hard! I was 5'11 and 184lbs at this time so I was given my body a pretty good beating. I kept pretty close with my brother then the .25 mark came up on the track and I was already slowing down to a jog breathing very heavily. My cousin and his wife had just passed me trotting along at a good pace to just last the 1 mile. I had to pick it up, I was thinking, "I've played soccer for years off and on I know I can do this!" I knew I wasn't going to win so I decided to just keep the slow pace and at least finish without having to stop and walk. I kept going, one foot in front of the other, arms swinging inward, stomach jumping up and down. I could feel my whole body shutting itself down, my legs started to go numb and my breathing was at a wheeze at the half-mile mark. I made it to the .75 mark on the track in 9:54. I was done, My body couldn't take anymore I was physically and mentally drained, embarrassed, ashamed, tons of emotions going through me. I walked to the finish line with my head down hands on my hips just blown away how out of shape I was. My friends gave encouragement and congrats to one another and all gave Hi-Fives.
                  It took me almost a month to finish the 1 mile at the track. I eventually got it and today im running 20 miles non-stop and on a journey to becoming an Ultra Runner. I started running April 2010 not being able to finish 1 mile. Its coming close to 2 years and I'm planning on running a marathon on the anniversary of my first .75 mile run on April 20th 2012. Today I weigh 140lbs and run 6:00 min mile. I want to inspire and help people reach their goals in running and just knowing to not ever give in, Even in life to not give up. I almost quit twice on my journey to where I am. I couldn't ever leave running though, Its my life and I am where I am today because of it. It's that simple reminder.