Qualifying for the Boston Marathon

A New Start

2009-12-02T15:53:00.003-06:00

For those of you wanting to follow me on the next leg of my journey, please head on over to my new blog: http://www.sherunsfast.blogspot.com/. My life has been especially hectic and crazy in the past month, but I promise to still write, run and share with my fellow runners!

Qualifying for the Boston Marathon: Wrap-Up

2009-10-22T20:58:00.010-05:00

I am not a particularly talented runner, and I took my very first running step in August of 2005. I'd never run more than two miles until my first 5K the following October (truly amazed that I could tack another 1.1 miles of running onto that!). But, I had the dream first of running a marathon; and then, somehow after actually running one in March 2007, of reaching the seemingly impossible goal for the ordinary runner: Run a marathon in 3:50:59 or less and meet the qualifying standard to run in the Boston Marathon.

My third marathon, I thought I had a real shot at it, Ottawa, Canada in May of 2008. Riddled with many mid-race problems, I missed it by a long shot, running a 4:04. I really wasn't sure the 3:50 was going to be doable. I tried again in Chicago, October 2008, during one of the two really hot years, holding on strong and right on target past mile 22, when the heat finally got to me and I slowed enough to miss it by three minutes and fourteen seconds. But I came away with the knowledge that this goal was possible! I would try again.

It was another full year before I ran another marathon. And there are many factors that led to my success. But I didn't want to run another race where I was targeted to slide under the wire where if something minor happened, I'd miss my shot. I wanted to have a buffer--in case anything went wrong--and if it went right, I wanted to crush it! As you know, Chicago 2009 had a very happy ending for me, running a 3:38:22, easily qualifying for Boston.

Here are some of the key pieces that led to my success.

1. An entire season devoted to the 5K. You know, it's really a different sport, racing a 5K vs. racing a marathon. We're not talking about completing the distance. I mean, train specifically for the distance and a finishing time, and racing your hardest, leveraging your competitiveness, learning to "red line." But it made me into a totally different runner. I got my "edge" this Spring, running 5K after 5K, and having Vince train me specifically for that (very hard for me) 22:00 goal. I not only achieved this goal--I gained my edge, I gained strength I didn't know I had, and I significantly lowered my lactate threshold. In other words, I learned to sustain a 7:00 pace for a long enough time, that 8:20s became easy. So easy, in fact, I claimed it was my "forever pace," and sure enough, it's what I ran in Chicago. One 8:20 after another.

2. Marathon Pace "ready." I was heavily exposed to the concept of running much harder than marathon pace when tired: through 5K training, threshold training, mile and 2-mile repeats, and some workouts that Vince gave me at the end on my long runs where I would vary between marathon pace and something faster / harder, then back again to MP without recovery. By the time I was really, really tired in the marathon (and remember, I started to hurt by halfway), I kept drawing on those earlier workouts--remembering how I really could finish them. "I know I can do this; I've run harder when really tired and kept going." There's nothing like knocking out a dozen miles, after warm-up, most at MP then throwing in some miles that were 30-40 seconds faster, then back to MP. What I experienced in those final miles in Chicago was not any harder effort than some moments in a few of those memorable workouts I'd done; just a little more painful.

3. Diet. I took my diet very seriously, following a few key rules: no junk food, no fried food, high carbs only right before and right after a run, high protein at other times, lots of fresh foods (think: shop the perimeter of the grocery store and skip the aisles) and moderate portions only. I started marathon training a bit on the heavy side for my small-boned 5'6" frame. I was somewhere around 113-114#, even up to the week of Flagstaff. But, something happened when I came back; and it really wasn't intentional. Gradually, week by week, a pound or so would come off. And by race day I was and had been 106 pounds for a bit. But, I was very strong. I never deprived my body of the foods needed to fuel and restore me. Being lighter will help your marathon time dramatically--provided you have it to lose and go about it in a healthy way.

4. No LSD. Not that kind of LSD. I mean long, slow, distance. OK, I'm going to alienate just about every training program out there, but I will tell you, I am not a proponent of LSD. If you train and run all your miles in your long runs 60-120 seconds slower than race pace, not only will you find "injuries" during the race, but you simply cannot sustain "race pace." I've seen it happen so many times. Race pace must be practiced. A lot. Even my long runs sometimes included miles BELOW race pace to teach my body to be completely comfortable to run 26.2 miles AT race pace and / or to simulate the exhaustion later in the marathon with shorter distances. I had to be able to run MP "forever," because I promise, everything after mile 21 WAS forever. It's a fine line, though. I was careful not to leave my best run in my training logs and kept my warm-ups nice and slow. I kept the adage "save it for the starting line" clearly in mind.

5. Having a coach. Ok, Vince is seriously responsible for guiding this huge transformation in me. I've been working with him and the RUN SMART Project for over two years now, and have already committed to him through Boston (unless he fires me). If you really want to leverage your best ability and increase in a healthy manner, I highly recommend having a coach, a mentor, or someone to guide you through the process. Not only did Vince push me when I needed to be pushed, but more importantly, he held me back when I wanted to be pushed harder. As a runner who experiences the wealth of newly found fitness, I would often want to "test it out." Vince somehow managed to keep me reined in. I spent the last two seasons completely healthy, and walked off of Chicago completely healthy and ready to train again.

6. Toughness. I don't really know how to describe this, but I felt it forming in me as I learned to race 5Ks. I referred to it as my "edge" earlier. There were several things I read that motivated me; helped me to understand that I can run through pain and I can keep going when I want to quit. And I don't mean keep going when it gets a little tough; I mean keep going when just about anyone else really would quit or slow down at least. But if you want to achieve your greatest; this is a quality that must be learned; embraced. I kept thinking (during the marathon) about how the runners who ran with Dean in the 50 marathons / 50 states / 50 days would "plan" to drop at the half marathon point, but none of them ever did--not one. Even when they weren't trained. The human body is capable of such a greater effort than we give it credit. You just have to learn how to dig deep and leverage it. And that's what racing is all about. Your fitness will only get you so far to your greatest achievement. It was my grit that brought me to the finish line in 3:38:22, and not 3:50:59... or slower.

I am enjoying the glow of registering and planning for Boston. What did it take? Everything I had. Make no mistake: qualifying for Boston was payment on an investment I made long ago; and continued my contributions daily over an extended period of time. I did not "get lucky." I took care to pay attention to every detail, and overlooked nothing. What I discussed above in many ways are over-simplifications, but were areas of critical importance in my success.

But I do want to stress what an "ordinary" runner I am. I have no special abilities; no previous running experience. No fitness from earlier years to regain. I was not a 6:00 miler in college. I started this with nothing. And built on it, brick after brick. And when I had set backs, I tried again and didn't quit. I hope that if any of you aspire to a goal such as qualifying for Boston that maybe my message has helped. If I can do it--surely--you can too! I promise you--it is worth it!

I have already had my first few runs back. I wish I knew all of my goals for the next year, but I haven't even nailed my pace down for Boston yet. I am thinking of a 5K PR in January, followed by a New York qualifying time for guaranteed entry at Boston (3:38:00). But, doing well in Boston brings its challenges; this is not an easy course. I have much to learn and a great deal to work on!

I thank so many of your for following me and inspiring me along the way. We all have our challenges to overcome. Most of you have touched my running career in some way. But, I promise, it is not a career that is ending. I believe I have a few years of improvement ahead of me, and plan to leverage that to the best of my ability. My real goal is to set a world record when I'm 80 :-)

Post Race Thoughts and Snapshots

2009-10-12T19:03:00.003-05:00

"I was unable to walk for a whole week after that, so much did the race take out of me. But it was the most pleasant exhaustion I have ever known." --Emil Zatopek after Olympic Marathon win
My final official time was 3:38:22. Not bad, considering my self prediction going into the race was 3:44. And I was going to be happy with that.

I found two pictures already posted, thought I'd throw them out here. (I'll post more as they are available.)
Interesting photo, I had just finished fighting back the first round of tears that threatened to rend me in two, and was somewhat in shock at what had just happened. I don't actually read that on my face, I just wanted her to snap the picture and move on. I was worried if I told her no, I would fight longer to explain than I would if I just gave in.

That said, the "next" plan is formulating. You could say I have a few leads. I'm already feeling better, having peaked in soreness earlier today. I am looking forward to a few weeks of complete rest and recovery. My body, mind, and spirit need it.

2009 Chicago Marathon: Early Race Report

2009-10-12T00:56:00.004-05:00

It is a rare thing to be so blessed that all things come together for the marathon. It is an effort not to be underestimated; and so many things can affect the outcome. Months (and quite often years) of training are at stake; and the effort cannot be repeated in short time. And for me; at last; my dream has come true. I had the race of my life; my dreams and my goals today.

At 33F I shivered terribly at the start; despite multiple layers of gloves, jackets, arm warmers and the like. I was seeded in Corral C, which was still quite large, filled with ambitious, proven marathoners who were--as I was to find out--quite aggressive about their goals. It was difficult to get near the 3:40 pace group, but I did my best and was deeply moved to hear the national anthem and hear and see the helicopters overhead waiting to kick off the monumental event. At last, the horn blast sounded and we were off. Finally, I had my chance to do something. I was tired of talking about it; I just wanted to do.

I tried to get closer to the pace group; in my mind, it was my best chance of meeting my 3:40 goal, though I needed only a 3:50 to qualify. I had put in the time and training and truly believed if everything could hold together, I could possibly pull off the 3:40 marathon. But, their little 3:40 signs were hard to follow and I was getting distracted by the sights and sounds. I then decided to make a move to put myself in the midst of the pacers. I had to fight for position and took more than a few elbows. These were not the runners of open corral. Seconds mattered and position had to be earned. Finally, I settled right where I wanted to be; but yet had to continue to defend it.

We passed mile 1 in 8:23, perfectly on time and we all cheered our pacers. But, this was to be the last good mile. Mile 2 was in 8:08 and mile three was in 8:00 flat. The problem of this group is that these are doable times in the early miles, and we all hung in there. But as we crossed the 5K mark quite a bit early, one of the pacers shouted up that they were quite a bit off pace and yanked us back. Suddenly, I found myself running 8:50 pace, and my rhythm was off. Here I was faced with the most important decision of the race, and this became the foundation of the next 23 miles and the final outcome of the race for me.

I abandoned the pace team. This was a risky move; surely the slower pace that would eventually speed back up was conservative and what I needed. And I'd recommend anyone else in the same position (even now) to stick with the pacing group. But I have a quality about my long runs and the way my legs move, and I felt that if I stuck with the group I would somehow lose that. But I also knew this move might blow me up and I ran the high risk of seeing them again after mile 20. This became a key motivator for me in the race. As I carefully watched my splits, I gradually put more and more distance between me and the pace group and was determined not to be caught by them and embarrassed at what could have been seen as a rookie move. I largely ran 8:20s from here on out. One right after another.

By 10K, I had shed all my extra layers and was feeling good. I had the strategy of grabbing fluid at all the stops; even if only for a sip; to get as much hydration and as many calories as possible. I knew also that I was against the clock of my own body. There comes a point in the latter miles where I can no longer force anything in. Better to get while the getting was good.

At the half way point, I was well over a minute ahead of schedule, and I was already beginning to feel it. Almost disappointed in myself that my hips were starting to hurt a bit and my quads were already tiring. But, my energy was spectacular, and I knew that I could suffer any pain as long as the mechanisms for running were working. I have an unusual ability to tough it out when the going gets rough.

By mile 15, my quads really began to hurt, but I also knew I was more than half way through. I'd managed three gels at this point (in spite of the fact their consistency was more of vaseline in the cold temps, ewwww), and done a great job of hydrating. The cool temperatures really helped, and I honestly believe made the effort after this point possible.

I passed mile 21 hurting quite intensely, but was close to two minutes ahead of my goal of 3:40. It was just a matter of hanging on. The strategy that had gotten me this far was to read on my pace band what my next split had to be (in elapsed time), and repeat it as a mantra in my head and keep my rhythm and stride going, never slowing. I realized that I could actually slow by two minutes per mile and still qualify for Boston, should that become necessary.

By mile 23, I was in agony, my footpod had become worthless for pacing and people around me were in terribly deteriorating states. I seriously think I passed 500 runners from mile 20 to the finish line (and actually look forward to the finish line photos, as I passed a few runners as I approached the chute with a finishing kick). This was annoying and difficult, but again, I never slowed my pace--here, or ever on the course.

With fifteen minutes to go, I began counting backwards in 30 second increments. 14:30, 14:00 and so on. I was encouraging myself that I could keep it up for that much more time. Surely during interval training I had been running harder; this was going to be over soon.

I remember distinctly the final "hill" of 24' at mile 26--don't laugh, it's quite the rise at an unfortunate spot when you are exhausted--and kept strong and on pace as I prepared for the final left hand turn. And as I turned I could see the finish line, beckoning me and it was almost over. I glanced down at my watch and it was just turning 3:37. I looked up at the finish line and tried to determine if I could make 3:38. No way. Not even with a surge. But, I gave it my all, kicked it in for the best time possible and ran through the finish line and at last punched my clock. It read 3:38:25. (For the record, I needed a 3:38 to qualify for New York, but that was not the goal today. It did cross my mind.)

My legs suddenly felt weightless. Nothing and I was floating. My chest hurt and I had a hard time breathing deeply. The walk to the end to turn back to the hotel was an eternity, and gradually, this sensation passed. Pain; exhaustion set in and my breaths became deeper. Twice I held back sobs as I was completely spent and emotionally overwhelmed. Even now, I am taking it all in. I think if I had sat down to rest, I would have found myself wracked and heaving with tears, but the drive to keep moving kept me together.

This was nearly a 16 minute PR for me. I qualified for Boston by a wide margin. And still I sit stunned, and have much to process. I have a little insomnia now, but will post more later, along with an official final time and some photos. Thanks to all who have followed me on this incredible journey, and the role that you have played in helping this happen!

Breaking In My New Garmin Forerunner 405

2009-10-05T09:49:00.005-05:00

I finally broke down and upgraded from the Garmin Forerunner 205 to the 405 this past week. I ordered it off of eBay for a very reasonable "buy it now" price, and separately ordered a footpod accelerometer. They both arrived very quickly.

Two primary reasons prompted me to do this. 1) The outside of my wrists (base of the ulna) were so bruised and swollen on both sides from the bouncing of the 205 (my wrists are tiny and twig like), and 2) Chicago has a couple of long tunnels early on, which throws off pacing and elapsed distance for the entire race.

The footpod itself is very small, and it pops out of a plastic frame, which sits under your laces and you pop the pod into it. Certain shoes (not mine) have a compatible compartment under the sole. It was a bit of a struggle to get it clipped on with the laces per the instructions, but with a few mild curses under my breath, eventually it got snapped in.

I couldn't get it to detect the footpod right away despite walking with the footpod the entire time (you have to have it moving to send data). But, eventually, I hit "rescan," and it was detected, and from that moment on, it all went very smoothly.

The instructions were to calibrate the footpod with a certified 400m track for best results (although using GPS or a treadmill are also options). I set out to my local track, and buckled on the 405. It felt large and awkward, as if it weren't designed for a slight, female runner (Hello? What does Deena Kastor wear?). However, I still had two notches left after it was snugly latched, unlike the 205 which had room to go on the smallest notch (part of the problem). The instructions were easy enough to follow, and I set off for my first 800M (two loops) around the track. When I completed this, it said, "Calibration factor of 988." What on earth does THAT mean? I was mystified. Maybe I should be closer to 1000? There really should be more of a reference about these numbers.

I set off to do another round of calibration, but this time it was 972. Hmmm. Better do it again. On the third 800M repeat, it came out as 978. Oddly, I didn't yet feel comfortable with that number, even though I had no idea what it meant. So, I went for a fourth double loop, and this was 988 again. I left with that with some dis-ease that I wasn't completely calibrated. When asked by several, "Did you get your footpod calibrated?" I did not know how to answer. "Sort of? I'm really not sure."

So, on Sunday, I decided to strap on both watches (my 205 and my 405) to see how they matched. This, of course, is because GPS in a clear sky on my 205 is Gospel (in my head anyway). As I switched to my trail shoes and popped the footpod on, I realized there was a design problem with the footpod attachment mechanism and wearing gaiters. There wasn't anywhere to hook my gaiter. But, in all fairness to Garmin, it's probably not the primary use case to go trail running with a footpod.

After my first six miles with both watches, I had learned a couple of very critical things. First, the pacing on the 405 with the footpod was not only useless, it was harmful to me. I'd been running 8:02s after the first mile, and should have been in the 8:24 to 8:45 range. I felt fine, of course, but this wasn't supposed to be a tempo run. The pacing on the 405 was showing high 8s to high 9s (when I was clearly more in the 8:00 range). The distance elapsed on the 405 was also way off, by about 2 percent (it hadn't even gotten to 5.8 when I crossed 6.0 miles with my 205).

During my Gatorade break, I started fiddling with the manual calibration. I ended up with a final setting of 997 and was matching mile for mile on the two watches. At last, I feel totally comfortable with the elapsed time and distance calibration, but I also have learned that the pacing must be completely ignored, or I will go out too fast. Not sure why this is; but important lesson to learn now and not on race day.

I did find that the 405 was very comfortable and almost not noticeable on wrist after the run, but the 205 was still quite problematic (a fresh bruise on my right wrist). I am pleased with the way the 405 was feeling on my wrist, even though it didn't initially feel very good.

Thus, my final race plan is to wear the 405 with the footpod (already in place in my racing shoes), and to stick like velcro to the 3:40 pace team for pacing. I will try to remain glued to them until either I can no longer hang, or I am feeling exceptionally good in the last two miles, and I might creep ahead at that point. My ultimate goal is to finish in 3:40:00, but will be very happy with anything below 3:45. I need a 3:50:59 in order to qualify for Boston.

LBTT 20 Miler

2009-08-30T13:39:00.002-05:00

This was a really good run for me today. After getting called by work Monday night to be in Mountain View the following morning, the week kind of got thrown off. So, I missed two runs, and also shifted this run out a day. It was important to me that I succeed in my first 20-miler before Chicago. Which, incidentally, is exactly six weeks from today.

The goal was to work down to marathon pace (8:24) and not go below 8:20. At first, I was disappointed that the run was slower overall than I'd expected (8:31 pace avg.), but then I see that I did a nice job of going out comfortably slowly, and then my pace did work down to where I wanted it to be.

The fact I was getting much faster at the end is a signal I was getting tired. I stopped looking at my watch, and allowed myself to be pulled along a bit. But, I had it in me, and could have gone longer had the need been there.

It did turn out that four of my miles were below the 8:20, but, I was just plugging along and really couldn't help it. All in all, it was my best 20-miler. I only consumed one and a half hammergels and one bottle of Gatorade during the entire run. This was perfect, except I had a voracious appetite when I got home, and made a huge batch of biscuits and gravy. Yum!

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Blue Springs, MO	Elev. Gain:	+0 ft
Date:	08/30/09	Up/Downhill:	[+0/-0]
Time:	07:33 AM	Difficulty:	0 / 5.0

Weather:	Fair
	61 F temp; 62% humidity
	61 F heat index; winds NE 7

Performance

Distance:	20.00 miles
Time:	2:50:11
Speed:	7.0 mph
Pace:	8' 31 /mi
Calories:	1737

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 04	+0' 33	6.6	-0.4	-- ft
2	9' 00	+0' 29	6.7	-0.4	-- ft
3	8' 44	+0' 13	6.9	-0.2	-- ft
4	8' 40	+0' 09	6.9	-0.1	-- ft
5	8' 35	+0' 04	7.0	-0.1	-- ft
6	8' 26	-0' 05	7.1	+0.1	-- ft
7	8' 31	+0' 00	7.0	-0.0	-- ft
8	8' 26	-0' 05	7.1	+0.1	-- ft
9	8' 35	+0' 04	7.0	-0.1	-- ft
10	8' 27	-0' 04	7.1	+0.0	-- ft
11	8' 31	+0' 00	7.0	-0.0	-- ft
12	8' 23	-0' 08	7.2	+0.1	-- ft
13	8' 26	-0' 05	7.1	+0.1	-- ft
14	8' 18	-0' 13	7.2	+0.2	-- ft
15	8' 22	-0' 09	7.2	+0.1	-- ft
16	8' 27	-0' 04	7.1	+0.0	-- ft
17	8' 18	-0' 13	7.2	+0.2	-- ft
18	8' 29	-0' 02	7.1	+0.0	-- ft
19	8' 11	-0' 20	7.3	+0.3	-- ft
20	7' 58	-0' 33	7.5	+0.5	-- ft
end	11' 40	+3' 09	5.1	-1.9	-- ft
Versus average of 8' 31 min/mile

Posted from bimactive.com

Vroooom, Vrooom!!

2009-08-22T10:44:00.002-05:00

The first comment I got this morning when I came downstairs was, "You look like a German Race Car." I laughed and said, "Well, not just ANYONE can buy the Brooks Hanson singlet!" The reply? A predictable, "No, you have to go to Germany to buy that." I nearly had coffee come out my nose!

What a great run with Rick Troeh, Travis Bailey and Dave Dawson. The goal was a 3 mile warm-up, nice and easy, 7 miles at 8:20 pace and then 3 mile cool down. Which translated into: 3 easy, 7 below 8:20 pace and 3 miles at whatever I was feeling.

Dave caught up to me at about 11.3 miles, and really pushed me (read: raced me) for the final mile. For the record, he beat me! But, hey, I ran the last three miles at sub-8:00 pace feeling fantastic, and was laughing my butt off for that last mile taunting Dave while running on his heels the whole way. I though I had him with 0.3 miles to go. Maybe if I'd shut up and concentrated on running instead of joking around and laughing I could have beat him!

What a fun run, I haven't laughed that hard in a while. This entire run was pure joy, and I am feeling great! Thanks guys!!

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Blue Springs, MO	Elev. Gain:	+0 ft
Date:	08/22/09	Up/Downhill:	[+0/-0]
Time:	07:16 AM	Difficulty:	0 / 5.0

Weather:	Fair
	63 F temp; 80% humidity
	63 F heat index; winds N 8

Performance

Distance:	13.00 miles
Time:	1:47:17
Speed:	7.3 mph
Pace:	8' 15 /mi
Calories:	1133

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 26	+1' 11	6.4	-0.9	-- ft
2	8' 56	+0' 41	6.7	-0.6	-- ft
3	8' 52	+0' 37	6.8	-0.5	-- ft
4	8' 13	-0' 02	7.3	+0.0	-- ft
5	8' 03	-0' 12	7.4	+0.2	-- ft
6	8' 12	-0' 03	7.3	+0.0	-- ft
7	8' 07	-0' 08	7.4	+0.1	-- ft
8	8' 13	-0' 02	7.3	+0.0	-- ft
9	8' 05	-0' 10	7.4	+0.1	-- ft
10	8' 05	-0' 10	7.4	+0.1	-- ft
11	7' 54	-0' 21	7.6	+0.3	-- ft
12	7' 54	-0' 21	7.6	+0.3	-- ft
13	7' 10	-1' 05	8.4	+1.1	-- ft
Versus average of 8' 15 min/mile

Posted from bimactive.com

No Compromises

2009-08-09T08:15:00.003-05:00

"..because that's it right there: the thing itself is the absence of compromise. There are no... deals available. I wish there was [sic] some way to explain that. The thing... doesn't dilute."
--Quenton to his soon-to-be-ex-girlfriend, Andrea, in John L Parker's novel, Once a Runner.

Now, I am no world-famous miler, nor even a remarkable running talent. Nor do I truly stand out amongst greats in other facets of my life.

But if you know me, you know that I am driven. Driven beyond what is rational at times, and I cannot give less. It has been suggested to me (not just in running) that I tone things down, or take something less seriously. It is just not in my nature. When I commit; I am fully committed to the extent of my limitations and beyond. It's an all-or-nothing sort of deal. It... "doesn't dilute."

Run SMART Retreat, Flagstaff AZ

2009-07-24T10:11:00.023-05:00

I spent the last week in Flagstaff at the Run SMART Retreat, running, learning and making new running friends. We started off the week with a few runs around a 2 mile loop in Buffalo Park. Left to right, below: Tom Podell, Jane, Bill Risch, me, KC, Casey, Erin Strout, Tom Bane and Mike Smith (Run SMART coach):

The trail was fairly easy and level, only a hill at the 1.75 mile point. I was worried about the altitude and took the first loop uber slow. I was pleasantly surprised to find the second loop very easy, and ran the last loop at 8:00 pace when Vince (my coach) joined me. I was so happy after this run, and had hope the week was going to go well.

While in Sedona, we took a dip in the cold waters at Alligator Point. I sat and let the waterfall pound on my shoulders a bit. That's Vince on the left, his wife Sarah's legs on the rock above and Everett Hill to the right.

I should mention the shotgun van ride back to the hotel for about 75 minutes with the A/C on high. I had no dry clothes. I was blue when we arrived back in Flagstaff.

This was a stop to hook up with the Runner's World photographers who spent the day with us in Sedona (and then the evening in Flagstaff). Quite a warm run as we trotted past Bell Rock. Check out the sweet Run SMART Retreat jersey. Vince and the guys really hooked us up with some great swag.

For me, the highlight of the trip was the hike down and back up the Grand Canyon. Mike Smith and the rest of the coaches did a good job putting the fear of Mother Nature in us.

Here I am, just before the hike. Please note I was frightened enough by the lecture to fill a camelback and actually wear it for the entire hike. Imagine my surprise to find it bone dry, only 1.4 miles up from the bottom. Whoopsie.

Vince mugs it for the camera, probably wondering if I was going to survive not only the heat, but actually carrying several pounds of fluid on my back.

My good friend Everett Hill, whom I am especially privileged to know. He is definitely a hero to me! He's overcome a significant health issue and keeps running strong and is truly an inspiration. Some day, I will be as brave as he is and tell my own story.

A breathtaking view into the Canyon, pre-hike.

The motely crew before the hike, this is a fantastic group of people:

Nearly at the bottom, Tom B. (shown below), Tom Podell and I just couldn't help ourselves when they told us we would turn around at mile 3. We bolted to the bottom, figuring it was better to beg forgiveness. Luckily, we didn't get in TOO much trouble.

Tom Podell and I at the bottom. What a fun hike back to the top! I actually negative splitted the Grand Canyon, making it down in 1:36 and all the way up in 1:28 at a 14% average elevation grade. Can't wait to do it again next year! It's 100 F+ in this picture.

The last night I was there, we experienced a restorative yoga session to relax and help our bodies recover. Oh yes, I was paying for that Grand Canyon stunt.

This was really a great trip, and I look forward to attending next year. I really look forward to following the progress throughout the year of the many new running buds I met. Thanks to the Run SMART team, what a classy job you guys did!

Flagstaff, Day 1

2009-07-19T23:03:00.009-05:00

Got out for my first run today in Flagstaff, here are some quick pictures of the trail. I have more to post but for some reason Blogger isn't happy with me this evening.

The bad news is, I just didn't have anything. Not sure if it was the hard run yesterday, or the high altitude today. But, nothing was in the tank. The good news is, I had a camera, so was able to thoroughly enjoy the run anyway :-)

Tomorrow, we head to Buffalo Park for a run.

Because I Want It

2009-07-12T11:50:00.004-05:00

"Choosing a goal and sticking to it changes everything." --Scott Reed

Saturday July 11 marked three months until Chicago '09, where I will make what I believe will be my successful attempt to qualify for Boston. In fact, I not only plan to make it in the required time of 3:50:59 or less, but I plan to train, prepare and pace it so as to have a significant buffer in case anything goes wrong (like it did last time and I missed it by three minutes).

I love the journey as much as achieving the goal. It gives my life meaning. But that does mean I have to make sacrifices and tough out times when it would be so much easier to wobble on the training. I get up hours before my comfort zone to run, shun extra portions and junk food that tempt me, go to bed early and skip late-at-night social activities, avoid other exhausting activities. And of course, many more little sacrifices along the way too numerous to mention. It's costly. Period.

So many well-meaning people have discussed with me ways to scrape by my goal, shown me miracle training plans running just 3 or 4 days per week, or otherwise ridiculed my singular obsession with this goal or roll their eyes at how much I'm putting into this.

But the goal is two-fold. I wouldn't miss a step of the hard work that I am doing and am going to take. If that means toughing out challenging circumstances, running through the agony of wanting to quit; so be it. I relish the journey; I want the goal. And that's really my best answer to people who look at me like I'm crazy for what I do. "Because, you see, I WANT IT."

"In this life we get only those things for which we hunt, for which we strive, and for which we are willing to sacrifice." --George Matthew Adams

Heat Training

2009-07-01T09:25:00.003-05:00

In 2007, The Chicago Marathon reached record heat levels. In 2008, by three hours into the race--although officials were much better prepared than the previous year--the alert level was changed to red and runners were encouraged to walk it in due to the extremely hot conditions (although a couple of degrees cooler than '07). I was there, and can attest that it was a cooker.

I picked a Fall marathon for many reasons, but one of them is the generally more predictable weather of the season. Nothing wrong with toughing it out in windy, rainy, cold or generally lousy conditions that befuddle Spring marathon racers, but I'm after one goal this season: Qualifying for Boston. I picked Chicago, well, because I absolutely loved it! But I am counting on one thing: A doggone hot race. And I have a nice long, hot, humid Midwest summer to prepare for it.

There are several obvious things you can do to avoid training in the heat if that is what you're after. Use the gym's treadmill, run at 4 AM, wear light colored clothing, etc.

But, if you suspect that your biggest obstacle in a goal race is going to be how hot it is (and I do); I would recommend embracing the heat. Learning to live with it. Your body is an amazingly adaptable machine. And over time, it can be taught to adapt and perform better in hot conditions.

Hydration:
I don't hydrate well on my runs. In fact, I despise carrying fluid at all. For extremely long hot runs, this is not the wisest decision, and I'll usually circle back to a point every 4-5 miles to pick up something to drink. I don't have the benefit of a large training group where water stops are frequent, so I've learned to adapt--if you have that kind of support, great, it's probably not a problem for you.

One of the key hydration techniques I've learned is to begin the hydration process the day before. But, you can't just drink water, you'll interfere with your body's electrolytes. I use Endurolytes, and continue taking them as appropriate for my body weight, water intake, miles to cover and sweat levels. If done measurably well, I can manage almost any training run. The other thing that I struggle with is there comes a point when training hard on a long run, my body will simply not absorb what I need, and I will become extremely nauseated with the water sloshing around. Being a little super-hydrated (with the appropriate electrolyte balance) going into the run is the best tactic I have.

Get Hot.
Yeah, it's really that simple. Learn to be hot. Learn to process the fluid and adapt to what you need. Some people will wear an extra layer when training. Others will even sit in saunas, though that is a bit extreme, in preparation for extremely hot races such as Badwater. Sit in the sun or be outdoors for periods of time. Don't always use your car's A/C. It's funny, I used to be accused of needing the temperature in the house and in the car at 60 F at all times. Just the other day, I was in my car with mid-80s F temps and the windows up, and others were complaining how unbearably hot it was in the car. Wow, I was really comfortable and not even sweating.

The take away message here shouldn't be one to overdo the heat training, please exercise caution. Overheating, dehydration, heat exhaustion and heat stroke are all very real dangers to us runners out there. But, I do want to point out that you can learn and your body can adapt to training and racing in the heat. And if you are going to run a hot race, it's better to train in hot conditions.

Brooks ID Program

2009-06-21T14:06:00.011-05:00

Recently, I was accepted into the Brooks I.D. Sponsored Athlete Program by Brooks Sports. Brooks I.D. is made up of over 1,200 members who are active in their running communities and share a passion for the Brooks brand. They are runners who are winners in their own right: Winning their age divisions, accomplishing their personal goals, pushing their own limits, and, by extension, encouraging others to do the same. They are coaches, mentors, and leaders.

There is no doubt about my passion for Brooks shoes. I've gone through most brands, but after several years of experimenting, I kept coming back to Brooks. They last longer, fit my foot better and manage my pronation well.

Just above are my every-day trainers, the Adrenalines. These babies get a lot of my mileage, and I usually have two active pairs going ("new" and "about done.")

Next up are my ST3 Racers. Now, these are some really sweet, light-weight racing flats. I've run a couple of marathons in them. My favs are lime green.

The shoes that make my heart race every time I see them are the T6s. Tucked on top of a box in the back of my closet, I can see their golden trim glittering to me. They weigh nothing, yet seem to have all the support I need. I've not done a marathon in them yet, but might when Chicago rolls around. Will be a tough call between the ST3s and the T6s.

At last, my new loves.. the Cascadias! I just received these babies this weekend. And they are HOT! I can't wait to go on a trail run to try them out this week. Can hardly stand it, if one could lust after shoes, these might be it! It will be a shame to partially cover them with gaiters.

Foot Recovering Nicely

2009-05-21T06:29:00.003-05:00

As painful as that foot pain was for the first few days, I'm now certain it was a case of extensor tendonitis from an episode a few days earlier when my shoes were too tight and I pushed through a hard workout anyway. That explains everything, including the swelling up into the shin for the first few days.

For the record, this hurt as badly or worse than the tibial stress fracture I had so many months ago. Lesson learned, though, not every severe pain from running is a broken bone.

The really good news is I am now healing very quickly, and am feeling no more pain or swelling. I am able to wear normal shoes and walking and jumping isn't a problem. The bad news is, Vince wanted me to wait a full two weeks in between seasons before I start running again. This is day 9 of that hiatus, and time clicks by slowly. I am anxious to run again, and hope that maybe I'll get early release and get in a few miles this weekend.

2009 Race for the Summit

2009-05-02T20:49:00.005-05:00

Pre-race details. I awoke half an hour before my alarm went off and was actually hungry. (Usually, the necessary bite of breakfast this early is a battle for me.) The rain chances had dropped to near-nil, and the wind was non-existent with an air temperature of about 50 F. Other than the course being unmercifully uphill for the last mile, things were aligning well.

I'd taken the time to familiarize myself with the course (perhaps to an excessive level). But, I knew every turn and every elevation. This was something that was going to serve me well today.

It's also worth noting that I went into this race quite prayerfully, asking God to grant me the strength, speed and extra strokes of the heart I was going to need to reach my goal. For those of you closest to me, you know that my running is more than about the run. The fact that I can run AT ALL is nothing short of a miracle. I thanked Him for the gifts He had given me to get me here today.

Warm-up. I approached my warm-up a little differently than I usually do. I tend to prefer a very slow jog, I'm so in fear of burning any energy I might need later on. But, my last several interval workouts I have run my 3 warm-up miles at a decent pace (typically around 8:20 or 8:30) with no impact on my "energy." I thought I'd perform better in the race if I ran a more natural warm-up pace. This also turned out to be a good decision (and one I will follow in future races). My strides just before race start felt great, and I was light on my feet.

Race Start. It was unlikely that I'd reach my 22:00 goal here, let alone a PR (beat my previous best of 6 weeks ago, 22:17). The last hill was a killer, and I knew it. I am weak on hills. So, I carelessly tossed any real hopes aside and planned something risky. I decided to go out for the first two miles as fast as possible. I wanted to be way under 14:00 to have time in the bank for the final hill / mile.

Of course the gun went off and the 70+ elementary school group surged ahead and sprinted from behind us, and then all petered out in about 50 yards, making us all dodge them left and right to keep from running into them at a sudden walk. But, once that was over with, we were finding our spots, and life was good.

Mile 1. There were a few people who surged ahead of me in the first quarter, as I was settling into my suicidal pace of 6:35-ish. It was a gamble, but I was going for it anyway. Once I found my position, I was not passed again for the rest of the race. I passed the first mile mark at that pace, and pressed on. Really, I was feeling as good as I've ever felt at this point in a race, and that was encouraging.

Mile 2. Here's where things got interesting. The race was pretty flat here, and I was gaining ground on a female who had passed me very early in the race. I watched her knees knock, and decided she didn't have it in the tank. I easily blasted past her. She never fought back.

We reached the end of mile 2 at a water stop and the timers were calling out 13:20s and I was somewhere in there. I knew that I was where I wanted to be before the hill started. I'd been steadily gaining ground on a male in front of me. I decided to try to pass him after the stop. I was listening to him breathe, and it sounded shallow. I overtook him, and then could hear his foot turn-over and breathing quicken. He didn't like it and was going to try to pass me. He never did, and I eventually didn't hear him anymore. I was surprised I won that one.

Mile 3. Shortly into this mile, the ascent began. I knew I'd suffer badly on this hill. The beginning was the worst. But, having run it two days ago, I reminded myself it was going to flatten out just before the 2.5 mark, and I would get a chance to rest before the ascent began again. By 2.4, every nerve, every fiber of my being cried out to quit. I felt like I was crawling in pace. But I started to tell myself the 22:00 was going to be worth it. It was definitely going to be worth it. And I was filled with a hunger to go for it, stronger than I have ever felt before. This is a feeling that has eluded me in previous races. I've "let it go" at this point.

At about 2.5, it flattened out as I'd known it would, and I recovered just a bit. The rest of the hill loomed ahead. I remember looking at my watch for the last time and I could see the finish at the top of the hill. It read 20:30. I couldn't decide if I were 90 seconds away or not.

The final 0.11 miles. I crested the hill, and my body was on fire. My arms were tingling, and I thought I'd have to stop and throw up. It was all I could do not to dry heave at this point. I have never felt worse. I honestly thought I couldn't make it to the finish line. But, I was terrified to look at my watch, and couldn't have done the calculation anyway. "Dig Deep!" I shouted to myself. "It's worth it!" So, I did. I surged with more than I thought I could have possibly had in me. Surprisingly, the average pace for this final segment turned out to be 6:35. Hard to believe I had that in me.

Not two feet from the finish I was greeted by an over-zealous (but very well-meaning) volunteer shoving a water bottle in my face. Rule #1 after I've finished a hard race. Give me space, air and time before approaching me about anything. I was just beginning to dry heave...

My final official time was... amazingly, 22:00. And, that was the goal I set out for myself as I approached the season. The funny thing is, not more than a week ago, both my buddy Rick and my coach Vince got the sorry-filled email about how I'd picked a goal too hard to accomplish and how I'd set myself up for failure and disappointment this season. Both of them, of course, believed in me anyway and told me so. Thanks, both of you, for your continued endless support and encouragement!

I'll post pictures from the race soon.

Summit 5K Course "Dry Run"

2009-04-30T10:44:00.004-05:00

So, that's the profile of Saturday's race. I've obviously obsessed about it, driving it, jogging it and mapping it on various software. But, at least being very local, it was an option available to me! I jogged it this morning. Some people might call that a "dry" run, but there was nothing dry about it, as it rained on me the entire time!

Anyway, that last hill just after mile 2 is unkind and in an unfriendly spot for a 5K. The good news is, there won't be any surprises for me, and there is zero risk of my getting lost!

2009 Nelson's Island 5K

2009-04-19T14:13:00.012-05:00

Thunderstorms were still rolling through as late as 6:30 AM, and I saw a few lightning flashes on my drive to the Mid-America Sports Complex. However, things had died down, and by race start, it was merely fairly breezy and very, very wet from a weekend of heavy rains.

When he said "line-up," I must have thought he meant for the hokey-pokey, cuz I put my left foot in....Alright, a little less dorky, ready to press a button, but not clear if I am actually ready to run!
I like this blurry picture, as it captures the essensce of the early part of a 5K. I actually look fast! And, I am really in the lead. For a short while.
That's me... front of the pack in the white singlet:
And here I am, bringing it into the finishing chute. Weary and lonely, but such is the life!

And here's my final pass right before the chute:
This course was advertised as "flat and fast." Not only was there a "you've gotta me kidding me" overpass at the first half mile to climb up for 100', but I had to do it again on the back side. With four hairpin turns, there was nothing flat or fast about this course. I splashed through several puddles that went over my ankles, and my shoes and socks were full of water! It was, however, still a lot of fun!

My time was a bit slow... but such were the conditions. However, I did land a win with first overall female and third overall. They gave me the purple lei and the way cool tropical palm tree with the monkey as a prize :-)

2009 Olathe 5K

2009-04-05T07:29:00.008-05:00

I decided to sign up for this race on a whim; the race was originally scheduled the weekend previous when I was in Bennett Springs, but I saw it as a quick opportunity to "do-over" my first mile (way too fast at Truffle Shuffle, which probably cost me 10 seconds overall) and practice race pacing in general. My singular goal was to pace my first mile at 7:04.

The 5K was supposed to start at 7:30 AM, half an hour after the half marathoners took off. It was an extremely windy day (16-22 mph steady) with plenty of larger gusts (24-35 mph) and quite chilly, 44 F. I really wasn't prepared for how cold that felt. I warmed up right until 7:26, and went to take my place in line. Only there wasn't one, and I discovered they were lining us up somewhere else, pointing us in a different direction and the whole thing was delayed for some 15 to 20 minutes. Needless to say, I waited at the start and did nothing but shiver.

The cannon and starting gun went off (LOVE the cannon), and we were on our way, a lovely winding course that looped around Garmin HQ and Olathe High School. Interestingly, I had dozens and dozens of runners sprint ahead of me, including at least 20 women of various shapes and sizes. I reminded myself I was here for a reason today; not to race them, but to slow down in the first mile. Let them all go.

Most of the first mile was slightly downhill, and parts of it were into the headwind. This made it extremely difficult to pace. Literally watched my Garmin instead of where I was going that entire first mile, doing my best to finish it near 7:04. I did find that as I neared the first half mile; I'd already passed most of those runners, and by the time I hit a mile, I'd passed everyone I was going to pass (dozens and dozens). My watch read 7:03. Goal accomplished.

As I started the second mile, I found myself in extreme apathy. I was tired of the wind; didn't really care about the rest of the race. I continued on, no longer watching my Garmin, but just trying to keep a steady pace going. I could hear someone right behind me, perhaps 5-10 steps. I could hear the footfalls in step with my own; the bib flapping in the wind, and what sounded like steady, male breathing. I hoped it wasn't a female that I would have to outkick later. But I never dared to look.

We passed the first water stop, and one of the race officials with a watch shouted out to me, "First female, first female! Go!!" My watch was about 1.6 miles elapsed at this point, and I really had no idea if that were true. I didn't think so; but I also thought it was possible. I suddenly found a reason to keep going the rest of the race. My second mile was 7:15 as I glanced down at it; slow enough that a sub 22 was out of the question, but it was still worth hanging on. I didn't really feel great for this mile.

Mile three, I was pleased to be feeling better than I usually feel at this point. Miserable, but appreciably less so; I focused not on how much time I had elapsed, but the continued steady footfalls of the person behind me and how surprisingly strong my legs felt. This continued until the last turn we had towards the finish line. At this point, somewhere around the 3 mile mark, it was straight into a headwind and a mighty gust at that point. It was also slightly uphill. I went from running 6:59 pace to feeling like I was standing still and could barely move. The person behind me, which did turn out to be a male, edged past me and sprinted for the finish. I was relieved it was a male, and didn't care or think it was worth trying to take it back from him. I ran all the way through the chute, stopped, and punched my Garmin which read 22:39. My actual time was probably closer to 22:35. Not my fastest race, but I was happy to be in the 22s with the wind and my apathy. My head was not "in the game" today.

The runner who slipped by came to me and shook my hand vigorously and generously said, "You were a great rabbit! I chased you the entire way!" I laughed and we talked about that last gust. I really couldn't have gotten a better compliment at this point; it meant my pace really was nice and steady; as it should be, even if it were about 10 seconds off my 5K goal race pace.

And then we waited for the results, which were posted up on a board. As you see them there, they are exactly as they were posted (they have since been corrected, and I have put the updated link). I stared at them in a confused fashion. I did not run a 21:12. I was sure of that. Other ladies crowded around me, and they all started talking about their incorrect times and the placings. I could hear them talking about me, using my name and pointing to my name. They were first all saying that their times were about 85-90 seconds faster than they actually ran, and that I was second overall female, not "first masters." As you can see from the results, I am clearly the second female to have crossed the finish (the official on the course must have missed seeing Cindy; she is a rock star!!).

As their voices rose in frustration over the results, I confessed to being Alex Gardner. These ladies were so awesome and friendly. They led me over to the officials' area, and told them that I was second female overall. They said, 'We can vouch for her, she passed us and was way ahead of us. We watched her run.' The officials turned to me and said, "We'll give you your choice. First Master's or Second Overall Female." I was puzzled at this question, and at the urging of the other ladies, agreed to take the second overall female trophy. The race officials wrote this all down, and said they'd get the results corrected before posting (as you can see, however, at least as of the publishing of this blog, they were not corrected).

An awards ceremony was quickly commenced, and third overall, then me then Cindy Cameron trotted up to take the first place trophy. I haven't seen her in a race for many months and was so happy that she was back racing locally. Cindy is quite the inspiration to me, and I literally have her name in my home gym up on a wall, "What is Cindy Cameron doing today?" to remind me not to slack off. She is a superb athlete.

I'd like also to give a special mention to Cathy Colglazier from Scranton, KS, who got the first female master's trophy in the corrected awards ceremony. She was so friendly and helpful and worked the hardest to get the results corrected. I am only sad to know that she lives too far away to train with.

Pictures are supposed to be available by Friday. I'll post some then.

The Hounds of Hell, Part II

2009-04-01T07:23:00.007-05:00

I was truly shocked to see the number of followers I lost over a twitter I posted regarding the most recent dog charging incident involving the two dogs who aggressively attacked me back in July of last year. I had no idea that this was such a polarizing topic. I have lost a follower here or there (probably because I am too boring), but I have never lost a wave of them like this, all referencing the same twitter post where I mentioned I was going to legally pursue the owner of the very same dogs who so viciously attacked me previously.

Let me explain: I am trying to use "they system" properly to protect and defend myself (and other future victims) against another harmful attack by these dogs. I thought perhaps I should review my story here. I considered posting some pictures of the bite wound at day 1 and day 7, but decided against putting so much of my bare thigh and derriere on the public Internet. Not that it matters, since the followers are already gone and I won't be responding to angry direct messages, but I need to rant for a moment for my sanity's sake.

I am an animal lover, owning several pets (including dogs) now and in the past. I love my pets so much, in fact, my mother used to say she wished that she could be re-incarnated as one of my animals. Because pet ownership is such a great responsibility, I treat them with gentleness and thoroughly cover all possible needs.

I am not interested in pursuing the owner OR the dogs after the July incident and following court dates if the dogs had never again been unleashed to roam outside their property or some how had remedial behaviour when out and about. The only reason I am going back to pursue the one option I had left open after the last court date is the dogs attempted another attack a few days ago; one in which I was prepared this time and managed to fend off without having my blood drawn by these savage beasts AGAIN.

As it happened a few days ago, they were lying in the street outside of their property (vehicle traffic is minimal there; one reason it is a favorite running spot). As they saw me approach while running, they were immediately charging towards me, not just barking, but growling and snarling in a very frightening manner. As they reached me, the more aggressive one lunged up for me, and I backhanded it away. I ended up stomping my feet loudly, throwing up my arms and yelling, growling back like a feral beast and stomped towards them. A bit of this showy display and I was able to chase them back into their yard. They didn't immediately stay, I had to repeat this a few times. Eventually, I was able to continue my run. Shall I mention what a quick two miles home that was?

Upon arrival at my residence, I immediately called the same animal control number I was given during the previous dog attack. As they began to take a report, upon learning that blood had NOT been drawn this time, they declined to complete the report. When I explained the nature of the previous attack, I was interrupted and told that attack was no longer relevant. In fact, the only way to get animal control involved again was if blood were drawn a second time. (This is in a rural county area.)

I called the Sheriff's department non-emergency number. They have yet to return my call. I declined to call 9-1-1, as this was not truly an emergency that required that kind of response, and I really do not want to abuse the system, I just want it to work for me.

I then called my attorney... the point at which my reflective tweet lost the large wave of followers.

So, here are my choices:

1. Not run there anymore
2. Allow the dogs to draw blood AGAIN and then file another report
3. Attempt to use the legal system and see if I can get the dogs restrained in any way

The first is simply not an option to me. I refuse to bend to fear; in fact this makes me quite angry to feel this fear which is quite real and justified. I have done nothing wrong here, and shouldn't have to change my behaviour. Additionally, as I know the dogs well enough--and have the deposition of another runner also attacked on file with the court--I realize that they can do serious harm to another human being. Their charging IS with malicious intent to harm or maim what they see as a threat--even when not on their property. On some level, I believe it is my moral responsibility to enforce the requirement that the owner properly secure the dogs. Someone else IS going to get hurt by these creatures.

The second is just not an option. I'm not allowing another painful wound. The one that I have was into the muscle, and caused me considerable bruising and pain for weeks. When animal control took the report, they classified the injury as "severe," the highest classification available on their form. I still carry a scar. Allow that to happen again? I don't think so.

So that leaves me with option three. When we left the court, the owner pled "guilty" to not restraining his dogs and was fined approximately $200, which he paid on the spot and walked away. This is what I referenced as "a slap on the wrist" (in the tweet that lost the followers). He was instructed to keep his dogs in his yard. That's it. The judge told us we could contact the homeowner's insurance and pursue the matter civilly. We did not at the time, but this is the option I am choosing now (in the same tweet, this was the option that has lost me the wave of followers).

Let me point out that if a HUMAN had attacked me in such a vicious way, I would have more legal recourse. I really want the system to work here for me. I want to continue running on public roads, and not be harrassed or attacked by animals who have proven to be dangerous. I am mystified why I lost followers over this; I am not trying to be mean or harm anyone. But, such is life. Thanks for letting me vent.

Bennett Springs State Park

2009-03-29T08:21:00.015-05:00

I took a risk and went out for a long run, carrying no water or calories, in a strange place on rarely used trails. What I found was a test of my fitness, endurance and quite an adventure along the way!

The trails were extremely rough, quite hilly in parts and required climbing over fallen trees, large branches and washouts at the bottom of some hills. Much rain had fallen, and dozens of portions of the trail were covered in running streams, like this one:

It wasn't too long before I found a cave off to my left, and I couldn't resist the temptation to crawl in. Below you'll see a nice peek inside.

Not much longer and I found myself near a quiet, hidden graveyard that had been untouched for decades. Many of the stones had dates of the 1700 and 1800s. More than a few were simply rough hewn limestone that was fading away from the years.

I did take a bit of a spill at the 7 mile point, just after I'd turned around. Took the brundt of it on my inner right knee and right palm. Some scrapes and bruises that I didn't even bother to examine until after I'd showered.

By mile 8 or so, I lost the trail. It was rough enough to be difficult to follow in spots. Eventually, I found it again, and happily made my way back.

I frightened two large deer and even a cayote, none of which would cooperate for a portrait.

I relished every moment; allowing myself to take pictures with my phone (the only thing I carried) and wading through streams or over obstacles as needed. Unbelievably, it actually took me 2 hours and 25 minutes to complete, but it was all worth it! In many ways, this was a celebration of my fitness.

2009 Snake Chase 5K

2009-03-21T14:39:00.002-05:00

Despite a few minor hiccups in the beginning (race planner forgot safety pins, everyone was lined up in front of the start line which wasn't actually the start line, etc.), this really was an ideal set-up for a race and a lovely, fairly fast course.

The day was a little on the chilly side and a bit of a breeze generally out of the south. I jogged around for about 20 minutes warming up, peeling layers and then finally into a few striders.

I lined up near the front with less than 5 minutes to go. When the gun went off, we went surging, and a few familiar faces darted way, way ahead of me. I looked at my watch and we were running in the low 5s. I knew this wasn't good, so I let them go and thought, "See you later."

Dozens of runners passed me at this point, and I continued to roll back my pace until started to see 7:00, which felt unimaginably slow at the time. So slow, in fact, I was deeply concerned if my watch were correct. Two runners in particular continued to drive a wedge in between me and them, setting what seemed to be an impossible distance to ever make up. I wasn't sure what to trust--their pace, my feeling or my watch. I decided it was best to mind the watch, as it was the only scientific thing I had. I continued to pull back and it felt all wrong.

But then, things seemed to normalize, and those who sprinted ahead... a few stayed there, but then I found myself gaining on them with no increase in speed whatsoever. Before I knew it, I was past those two (along with many others), and was only to see one runner again. I turned 1 mile in 6:50.

I hit the turn around point at exactly 11:00 minutes, meaning... if I could keep up the pace, I quite possibly could hit my 22:00 goal. But what I wasn't expecting was the wind in my face (nothing major, but still notable when I was a bit fatigued), and I was already beginning to suffer. It was slightly after here that one runner passed me, but I was not passed again, and I pretty much hung on behind him for the rest of the race. He finished just a few seconds ahead of me, and when we crossed, he turned and shook my hand. Somehow, I managed to not puke on him.

It was a good race, and an official new 5K PR of 22:17 (21 seconds off my previous PR of 22:38 on a slightly easier course which I ran in January). I also took an age group first place win by nearly two full minutes.

Looks like I still have some work to do, but I'm getting closer to my goal. My average pace was 7:05, which at exactly 3.1 would have gotten me there. But we all know that's never the case in a real race, so I will have to work harder. The good news is, I am consistently and measurably getting faster. And I still have a few months to go for the season!

Activity

Route:	--	Elev. Avg:	753 ft
Location:	Kansas City, MO	Elev. Gain:	-4 ft
Date:	03/21/09	Up/Downhill:	[+370/-374]
Time:	09:00 AM	Difficulty:	2.4 / 5.0

Weather:	Fair
	52 F temp; 66% humidity
	52 F heat index; winds SE 6

Performance

Distance:	3.15 miles
Time:	0:22:17
Speed:	8.5 mph
Pace:	7' 05 /mi
Calories:	274

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	6' 50	-0' 15	8.8	+0.3	0 ft
2	7' 04	-0' 01	8.5	+0.0	+16 ft
3	7' 13	+0' 08	8.3	-0.2	-27 ft
end	6' 52	-0' 13	8.7	+0.2	+6 ft
Versus average of 7' 05 min/mile

Posted from bimactive.com

LBTT 13 Mile Failure... and then Success!

2009-03-15T15:01:00.001-05:00

I first attempted this run yesterday, after I became severely ill from food poisoning... or something. I thought I could still run if I could get my..er... problems under control. Four doses of Pepto Bismol didn't do it. Two doses of Immodium AD seemed to. The second dose was taken only a few minutes before the run started. I met Rick and Karen, but after only a bit over two miles, I was so woozy I could hardly stand up, let alone run, and I'd started to mildly hallucinate. For the first time in my life, I quit and walked back to my car alone.

Today, I was feeling much better, and thought I'd slip out to the same location with the same plan to see if I could pull it off. I had no real pace plans, I was going to be happy if I could just go the distance. Technically, I haven't gone 13 miles since Chi in October.

The first 7 miles were great, I was feeling stronger and stronger, in spite of the fact the last of those were into a bit of a headwind. I gulped some Gatorade at my car, and then went south, continuing the run into the wind. But for the last six miles I was pretty tired, and didn't care about my pace. I assumed I was running high 9s or low 10s, but again really didn't care. Just wanted to focus on finishing.

I've forgotten some of the exhaustion that one experiences when going the distance (and 13 miles really isn't that much, I know). I was just looking for that groove; that zone and hang on to bring in. I managed to find it and even ran a pretty good last mile (the mind has so much to do with my pace... I knew if I hurried I'd be done sooner).

So, I feel somewhat vindicated from my miserable failure yesterday and important lesson learned. And I was very happy to finish!

Activity

Route:	--	Elev. Avg:	742 ft
Location:	Blue Springs, MO	Elev. Gain:	+0 ft
Date:	03/15/09	Up/Downhill:	[+403/-403]
Time:	11:29 AM	Difficulty:	3.2 / 5.0

Weather:	Mostly Cloudy
	53 F temp; 63% humidity
	53 F heat index; winds S 8

Performance

Distance:	13.00 miles
Time:	1:49:45
Speed:	7.1 mph
Pace:	8' 27 /mi
Calories:	1126

Map

Elevation (ft)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 50	+0' 23	6.8	-0.3	-9 ft
2	8' 22	-0' 05	7.2	+0.1	+13 ft
3	8' 09	-0' 18	7.4	+0.3	-13 ft
4	8' 21	-0' 06	7.2	+0.1	0 ft
5	8' 27	+0' 00	7.1	-0.0	+10 ft
6	8' 15	-0' 12	7.3	+0.2	-10 ft
7	8' 11	-0' 16	7.3	+0.2	+6 ft
8	8' 36	+0' 09	7.0	-0.1	-3 ft
9	8' 37	+0' 10	7.0	-0.1	+7 ft
10	8' 40	+0' 13	6.9	-0.2	+4 ft
11	8' 36	+0' 09	7.0	-0.1	-3 ft
12	8' 24	-0' 03	7.1	+0.0	-3 ft
13	8' 09	-0' 18	7.3	+0.2	+3 ft
end	**	**	**	**	** ft
Versus average of 8' 27 min/mile
** Insufficient data to calculate this split

Posted from bimactive.com

10th Annual Truffle Shuffle 5K

2009-03-08T08:26:00.013-05:00

It was a good day to fly a kite. It was not a good day to run a race. But that didn't dampen the spirits of the more than 350 runners who turned out to run the 10th Annual Truffle Shuffle 5K on a balmy, if extraordinarily windy, 71F day. Depending on the weather source, sustained winds were between 21 and 27 mph, and gusts were in excess of 35 mph.

I showed up with two friends of mine Crystal (her first 5K, way to go!) and Eddie (a somewhat seasoned runner and racer). Eddie and I jogged around for about 25 minutes before the start, and after ensuring that Crystal had a good position, we lined up near the start. You can see me above on the far right, about 3 rows of people back, about four in, wearing sunglasses, white singlet and black shorts.

This race director did a great job of counting down to the start, so everyone was prepared. I took off with a kick, and made the first two turns well before a quarter mile was up. By a half mile we were going up a moderately steep hill that lasted for half a mile. The front group of about 20 was well ahead of me, and no one was really behind me. As a severe gust blew mightily into my uphill run, forcing sand and salt into my nose and mouth, I felt singled out for the toughest experience of all participants on this hill. I remember looking down at my watch and seeing only a little more than a half mile had elapsed. I was already miserable. This was going to be a tough race.

At the top of the hill, we were wound onto a trail of small, loose gravel, where we would stay for nearly two miles. This path was circuitous, and several times we passed on the same trail the runners behind us which was somewhat confusing to me. I'm not used to being this far in the front and could really only see one or two runners head of me (the others had spread out sufficiently they were out of sight). More than once I'd decided I'd taken a wrong turn, and would just give up soon.

But I kept going. At nine minutes into the race, I thought my pace was going to bring me just under 23 minutes, and I started counting down in 30 second increments. With twelve and a half minutes to go, I had the following conversation:

Me: "Self, you only have twelve and a half minutes to go. You can suffer for that much longer at this pace."

My response: "Uh, no we can't. No way. Quit now."

I didn't have that discussion again. With five minutes to go, I was seriously spent and quite nauseated. I looked around (again no one really near me in either direction) and considered just giving in and throwing up. But before I knew it, 30 seconds passed, and another 30 seconds, and we were approaching the finish line. I hadn't been passed in a long time, and somehow I was still running fairly strong.

Then a woman passed me. I knew at this point I had been third female overall, and I had not lost this position. The other two very fast chicas I hadn't seen since the gun went off, but none others had passed me. My Garmin read 2.85 miles elapsed.
I didn't want to take fourth. Couldn't, in fact, take fourth. I demanded of my body, "You are NOT going to let this happen!" I settled, and determinedly overtook her, shouting that same phrase over and over again in my head.

Soon, it was a sprint to the finish line, and I was shocked I had anything in the tank. But, I did, and I pressed hard, especially when I heard my name and "a female finisher!" by the announcer. My official finishing time was 22:59 (this was not chip timed), which was a win for females 40-49 by nearly three minutes, third female overall, and 27th runner overall.

This was a tough course (my toughest 5K yet), but I was really proud of myself for hanging in there and enduring.

You can find the race report from BJ the DJ here.

A Diet Change You Should Make Right Now

2009-02-28T14:54:00.013-06:00

If there were just one thing that could make a positive difference in your ability to perform as a runner... would you do it? What if it were perfectly legal, easy to attain, and essentially a wash in what you normally spend on food... would you believe it?

Making this one change in your diet can help you buffer lactic acid during workouts, increase your overall energy levels over time, reduce fat storage, strengthen your bones, reduce catabolism of muscle during and after workouts, increase your immune system and improve your recovery.

Sound too good to be true? Think you have to go out and buy expensive supplements to get there? Read on!

I was first introduced to this concept in my reading of The Paleo Diet for Athletes, where it describes the importance of reducing the acidity of body fluids (pp. 56-57). While you are exercising, your body pH drifts from a normal state of about 7.3-7.4 (slightly alkaline) to below 7.0 (slightly acidic). The book goes on to explain "the body attempts to reduce the acidity by releasing minerals into the blood and other body fluids that have a net alkaline-enhancing effect... Calcium from the bones and nitrogen from the muscles meet this need."

I've since learned that the primary cause of an acidic condition in your body is from what you put in your mouth. In other words, what you eat and what you drink. And it isn't how acidic it is when you actually consume it. It has everything to do with what is left over when you digest it. Simply by eating more alkaline foods and avoiding acidic ones, you can reap the benefits I mentioned above.

Since this is a blog and not a book, I'm going to keep it short (although I'd love to write a book on the topic). Below are some links for further reading on the topic:

How body pH can affect your energy levels
The importance of your body's pH balance
pH diet for energy levels in the body
Alkalinity: The secret to a healthy ... life
Alkaline food chart
More food charts
Watch your body pH

Postscript: If you are prone to kidney or gallstones, or otherwise need to avoid calcium and the like, you would want to avoid an alkaline diet. Experimenting with this would only be for those who are not prone to such conditions.

2009 Groundhog 5K: Fierce!

2009-01-25T11:42:00.003-06:00

My whole family came out to support me in this race, which was awesome, both logistically and mentally. We arrived very early, and enjoyed taking in the scene while I took my time in a nice, long, easy warm-up. I had four layers on, and gradually peeled layers off, tossing them by my kids, which was highly amusing.

I hadn't run for three days leading up to this race, due to the cold that settled in Thursday morning. I was well rested, and was curious to see how I felt in some strides as the race time approached. I felt nothing but thrill as I allowed a few of these; I love running fast. I knew at that point I was going to have a very good race.

With less than five minutes to go, I pushed myself up near the front of the line (no small task the way they line people up). How the singer got through the National Anthem while they raised the platform on her, jerked her to a stop, slipping the flag in the middle of it, is a testament to her commitment to "The show must go on!" Unlike the race a few weekends ago, I intended to be ready for the gun this time :-)

We were off, and within a few hundred yards, I could feel my arms tingle, a sure sign I was going too fast. I allowed myself to pull back just a little, and let some people pass for a bit. I settled down, and passed the first mile in what read 6:22, which doesn't really seem possible. Actually, I'm certain that first mile must be off by a tenth, and I do recall hearing this from others as well.

I never slowed again, and just hung on to what felt like very low 7s, and did more passing than being passed. It felt good and exciting to run this fast, but it was a very hard effort. I knew I'd break 23 minutes, and was just counting down in 30 second increments.

By 19 minutes elapsed, the suffering was pretty intense, but I knew I didn't have far to go. I repeated this verse: "All things are possible through Christ who strengthens me." (Phillipians 4:13). I stopped looking at my watch when it passed 20 minutes and only focused on getting to the finish line. I ran all the way through (there is only chip time at the finish, not the start) and punched it. My watch read 22:35, which is about right, since I was probably about 2 seconds back from the start line.

Immediately after crossing the finish line, KC Photo snapped a picture. This was the peak of my agony from the race, so I imagine this photo will look particularly bad. I thought really ugly thoughts when he snapped that picture :-) (Update: Here's that priceless shot of visual agony for your amusement!)

We waited through the awards ceremony. Funny, I would have had a solid win in the 35-39 female age division. I took 3rd in the female 40-44 with an official time of 22:37. Last year, there were well over 100 women in this age group, so I'm very pleased with placing this well. This was a solid PR for me, my previous PR being 23:38 from August of last year.

Fierce or Wimp?

2009-01-23T19:12:00.003-06:00

I headed to packet pick-up for the 2009 Groundhog run for this Sunday. I always like to get that out of the way. The one day I did packet pick-up on the day of the race, there was a problem with my registration. So, I drove the hour to get there, walked in and was quickly asked, "5K or 10K?"

For a moment my brain froze on this question, as if it were a challenge: "Are you really a runner? Or is this a charity event for you?" Or, "Which distance can you complete, the 5K or the 10K?" Even better: "Are you a wimp, or are you fierce?" Finally, I translated it to this: "Real runners, over here. You 5Kers, over there." I managed to mumble out 5K, and was pointed to the correct table, kicking myself the entire way.

What is wrong with me? What is wrong with a 5K? I've run / raced four full marathons, three half marathons, two 10Ks and maybe a dozen or so 5Ks. I could race the 10K on Sunday instead, and most certainly PR the distance easily. Why on earth should I feel remotely "less a runner?" In fact, I've run marathons more comfortably than the suffering I've experienced in an all out 5K. It's as if there's some badge of honor in running the longer distance being offered. Maybe it's just in my head (probably is). But I'll be running this 5K all out, and it will probably be one of my hardest racing efforts ever, if all goes as planned.

I had a fantastic speedwork session on Wednesday, felt like my energy just wasn't ever going to quit. But I woke up at 5 AM the next morning with a terrible sore throat that continued into today, which saw the addition of a congested nose to the mix. I skipped yesterday's run as a result, and today was a scheduled rest day. That's ok, though. I now no longer believe missing a day or two of training will make me lose fitness. In fact, I think I just might even have a better race for the super rested legs.

So... You Have A Stress Fracture

2009-01-20T07:39:00.026-06:00

In the past two weeks, I've heard from several fellow runners who also have suffered from stress fractures. And although I've tried to give some advice here and there in emails, I thought it would be useful to dedicate one entire blog entry to stress fractures (from running). So, this entry is intended for those of you who have a confirmed stress fracture, or aren't sure and think you might have one.

This experience has been the toughest thing I've gone through as a runner, but I want you to know that you CAN do things to speed your healing, and you CAN come back stronger than ever. I am living testimony to both!

Funny thing, only humans and racehorses get stress fractures.

Background: After several weeks of increasingly severe pain in my lower right leg (where I continued to run 50-55 mile weeks), I completed the Chicago Marathon on October 12, 2008. A little over a week later an MRI confirmed a significant tibial stress fracture. Continuing to to run on the fracture is not something I'd condone. Stress fractures are serious business, and continuing to injure the area will lead to a complete break in the bone. As bad as taking a couple of months off of running might sound, having a few pins in your leg and being in a cast and on crutches for many weeks is far worse. And that brings me to my next point.

Get a confirmed MRI-based diagnosis. If you already have this, then you know for sure. If you've had an X-ray, and nothing showed up, request an MRI. Mine didn't show up on X-ray at first either. If you think you might have a stress fracture, please get this checked out immediately. What you do next depends very much on what kind of injury you have. A soft tissue injury is of a different nature, and while some things below might apply, many do not.

The bigger the bone, the longer recovery. Unfortunately, the tibia is the most common site of a stress fracture in a runner, and it's also one of the bigger bones. It simply takes more time to repair the damage.

Active recovery. I was diagnosed a little over three months ago. Neither my primary care physician (an Internist) nor my referred orthopedic surgeon had any specialties in sports medicine, nor were they athletes. My instructions were as follows: Do nothing for four months. At the end of that four months, I would be permitted to do some stationary bike pedaling with no resistance. A few weeks of that, and I could begin running again. I was initially horrified. And, in some cases, this amount of time off may be required. But I'll give you some suggestions below to help you heal faster and determine when you are ready to run. Whatever you do, don't stop moving. It keeps your blood flowing, your cardiovascular fitness maintained, and your mind in a better place.

Initial rest. In order for you to heal quickly, you need to do two things immediately: Get ALL stress off your fractured body part, and start filling your body with the building blocks you need to recover. We'll get to the latter in a moment. For a few weeks (if you caught this early and it's not too severe, this is about two weeks) take it very easy. Only walk when absolutely necessary. No grocery shopping, mall walking. Limit stair climbing. Give your bone time to start that initial mending process with zero interference. This should include allowing yourself to sleep a little extra each night. Sleep is the time your body restores itself.

Cross training. For the first few weeks, while you are getting to the place of "no pain," this should be undertaken carefully. My fracture was serious enough that even kicking in the water was painful. So, obvious cross training (like swimming or rowing or elliptical) were completely out. I lifted weights, especially upper body. After two weeks, you can begin incorporating other things like aqua jogger, swimming, rowing, pedaling with low resistance, other obvious non-weight bearing activities. After another week or two, incorporate things like spin class or elliptical. Add lower-body strength training. The important thing is to get your heart rate up and keep it up, while maintaining muscle tone. The more cardiovascular fitness and strength you can hang onto, the easier your return to running will be. If anything causes you pain at the fracture site, stop immediately, and try again in a week or two.

Weight gain. You'll need to reduce your calorie intake, but don't worry too much about it. It's more important during this time to fill your body with what it needs to heal. I gained both muscle and a little fat during the process. If you're like me, you know what your body looks like at its peak. You might even have a special 'vein' that pops when you are super-fit. Get over it, you're going to lose that for a little while. Don't deny your body good, healthy food during this important time of recovery.

Get calcium supplements. Your body can only process 500 mg at a time, so plan on taking this twice per day. I like Viactiv, as it's a chewy caramel. I pick them up at my local grocery store. Enjoy dairy products, if you can tolerate them. I now have organic whole milk yogurt each and every morning.

Get vitamin D supplements. You need 1000 mg (yes, 1 gram). Take that with the calcium, preferably with the first dose. Viactiv has some, but not enough. If you can get a little sunlight too, that's great.

Increase your protein intake. I like muscle milk ready to drink form. It's readily available at GNC and many grocery stores.

Consider an aircast if you have a tibial fracture. Be sure it has the front tibial plate (otherwise, it's useless). I used this. The front plate is removable. I have done runs in the air cast, and I have removed the front plate and put it into a moderate to heavy compression sock as well (like the kind you would buy at Walgreen's or Osco). You can take it off if you're just sitting around, or only walking a few feet. But if you are walking from the parking garage, or grocery shopping (you get the idea), put the cast on. It's useful for the first several weeks. Don't get a boot or a cast if you can avoid it, as you cannot walk normally and it will weaken other parts and make you more vulnerable to other injuries.

Don't take any pain meds. That includes any Acetomenefen (Tylenol) or NSAIDs (such as Ibuprofen or Naproxen Sodium). Pain is your body's most important communication line with you right now. Don't hamper it in anyway. This is one time if you feel any twinge of pain, you need to stop what you are doing immediately. Don't ride it out or push through it. In the case of a stress fracture, pain means more stress on the already fractured bone. Continued use will cause further damage and delay your recovery.

New shoes. Toss any running shoes with more than about 50 miles and start over with a fresh pair. You'll need as much cushioning as possible.

Readiness Testing. When you haven't felt ANY pain for about two weeks (this might be about four weeks from the last time you ran if you caught your fracture early; longer if more serious), give yourself the 60-minute walk test. This is a brisk walk on a treadmill so you can stop at the first twinge of pain if necessary. The 60-minute walk test is your friend. Make sure you can complete it successfully a couple of times before you even think about running. If your stress fracture flashes even once during this test, stop immediately. Light jogging will put about twice the stress on your bones as walking does. So, a four mile walk is equivalent to a two mile easy jog.

Those first runs. When you do go out for a test run, it's better to run, take two days off, run again. Make these about two mile runs. Remember, the force on your legs for light jogging is about twice that of walking. Gradually work into more runs during the week, substituting cross training workouts for runs. First week, just run twice, three days apart. Second week, try running three times. Third week, try every other day, and work into it that way. If you experience pain at the site of injury, stop for a few days and go back to your 60 minute walk test.

Soft surface training. When you do run, only run on soft earth for awhile. Gradually work in treadmill runs. Don't run on concrete or asphalt for quite a while.

Consider acupuncture. I never did this, but several folks recommended acupuncture to stimulate the healing process. I have heard this is particularly good for stress fractures. I was about to finally try it, but ended up being able to run again.

Psychological issues. I had the pain long enough that it is entwined in my memory. I recently watched Prince Caspian, and the hard marching of the soldiers as they went into battle, and seriously felt pain while sitting still. When I began running again, I felt lots of interesting sensations. Buzzing, itching... a heaviness, almost as if there were a bubble there on my leg. I still fear the pain. Not because I can't handle pain, actually I have quite a high tolerance of it. But I do fear what it would mean if my fracture suddenly got worse. I've been through some pretty dark days, and I got through them. If you need help dealing with this injury or just want to talk to ensure you are not crazy, feel free to direct message me in twitter, http://twitter.com/run350. I'm here to listen. There is also a stress fracture forum in Runner's Lounge.

I'm back to running now, six days per week. I have been doing some light to moderate speedwork for about two weeks. My pace is better than it ever has been, and I feel quite strong. I think there are some specific reasons for that I won't go into here, but I do want you--as a fellow stress-fracture sufferer--to leave this blog entry knowing that you can be back exactly where you were in just a few months, probably even faster and stronger. The rest might actually do you some good! Take advantage of it, and don't give up hope! You can recover from this, and unlike some soft tissue injuries that can linger for years, your bone will heal completely.

Losing Motivation

2009-01-11T15:50:00.001-06:00

Have you ever thought about quitting running? Usually, I am the champion of motivation. I'm the one people go to for cheering and encouragement, be it running, weight loss or some other self improvement. And, I love that role, and am usually pretty good at it.

But, have you ever been out on a run.. or just in your normal daily routine, and you think, "Why am I doing this?"

My reasons for running have evolved as my running has evolved. And something that I don't talk about (yet), is the original reason I began to run. That reason has never gone away, but somewhere along the line, I fell in love with running--and it took on a whole new meaning.

I remember how obsessed I was when I couldn't run because of the tibial stress fracture.

But today, I had a crappy run (more mental than physical). Really, I have nothing to measure it against (left the Garmin at home), other than the fact I was pre-occupied, and wondered why I was even bothering. And the run felt harder than it probably should have. And then I wondered if I ever would or even could get any better as a runner.

What do you do on those days that you lose motivation? Surely, I'm not the only one with "off" days. Please leave me a comment or send me an email. Maybe you can help me--and others--when we find ourselves with less motivation than needed to keep on keepin' on!

2009 Legacy Park Unleashed 5K

2009-01-03T12:14:00.016-06:00

Here I am arriving for the race (left), getting into final configuration. To the right is me in the parking lot, sans hat and sunglasses, and below left is just before the start line.

I lined up at the front, wanting to be sure I knew who I was racing. This race was about the competition, not the time. I ran it in 25:18 last year, in an attempt to break 25 minutes for a 5K. I didn't care what my time was this year, I just wanted to come out on top of female master's. The starting time came and went, with nary an announcement, and I wondered how late the race would start. Several of us chatted nervously.

Suddenly a gun went off, and I was terribly startled and confused. Was that it? Was I supposed to run now? Oh, shoot, I have a wave of people behind me, MOVE! I punched my watch and started moving, sprinting too fast on the way out. Three ladies darted ahead of me, and we were all way too fast. My watched showed in the 5s for a bit, and I knew I'd blow up soon.

As we got our spots, I pulled back into the 7s, but felt the heaviness of lactic acid from the sprint and hoped I wouldn't pay for it later. I'm an idiot, and I got excited and surprised by the gun. I continued to rein it back, recalling that this would not only be my easiest mile, it was also the flattest mile. I finished that mile in 7:30, feeling OK and fortunately recovering from my mistake.

Mile two was getting harder, but I remembered I had to push. Three females (including one master's, one 20-24 year old and an amazing state record holding 7 year old!) were within reach but still ahead of me. The master's competitor was the 7 year old's mom). I knew it was really she I had to beat to get the trophy. I wasn't feeling great, but I had some gas left. I composed my plan to overtake her.

I visualized a fishing rod, and planned to reel her in, inch by inch, until I was right behind her. Then I would hang there and recover. Then, when I thought I had it in me, I would surge past her with everything I had and put as much lead in front of her as I could to discourage her and defeat her mentally. This was the hilliest stretch, but as much as the hills hurt me, they wore on her worse and I could see that because I was looking for it. I made my move at the crest of a hill, and gave my hardest move of the race at that moment. Now all I had to do was hang on.

I didn't dare look back. I kept running strong, certain to make my stride look easier than it felt. I didn't want her to suspect how much I was hurting. I didn't want her to think I was the least bit worried about her. So, I pushed. Mile 2 completed in 7:42 (and with the hills, not bad).

Mile 3 was all about just keeping it going and looking strong. I finished it in 7:23 and just ran through the finish line, knowing I took 3rd female overall and winning female master's brilliantly (final official time of 23:56)! I don't know how far behind me she was, but it was a very comfortable lead I had at that point, not even close.

I finally took home my first trophy!

New Year's Resolutions?

2008-12-27T16:15:00.011-06:00

One day Alice came to a fork in the road and saw a Cheshire cat in a tree.

'Which road do I take?' she asked.

'Where do you want to go?' was his response.

'I don't know,' Alice answered.

'Then,' said the cat, 'it doesn't matter'.”
–Lewis Carroll, From Alice in Wonderland

“If what you are doing is worth doing, hang in there until it is done.”
–Nido Qubein

"If your goal is worth doing, it's worth starting now."--Alex Gardner (aka, "me")

Here are the six most popular New Year's Resolutions for Americans:

1 Lose Weight
2 Pay Off Debts
3 Save Money
4 Get a Better Job
5 Get Fit
6 Eat Right

But yet, also according to Wikipedia, recent research shows that while 52% of participants in a Resolution study were confident of success with their goals, only 12% actually achieved their goals! [emphasis mine]

That means that if you make a New Year's Resolution, your goal is likely to be in the area of health and fitness. And, if you are typical, you have about a one in ten chance of success.

That seems just about right. I dread the months of January and February at the gym. I've had many memberships in several regions of the country. And it's always the same. January is the most crowded month, with people fresh and hopeful of their new goals. But as March approaches.. things return to normal, and the load at the gym is the same as it ever was.

Here are my thoughts on increasing your chances of reaching your goal(s):

Set measurable goals. Don't say "lose weight." Say, "Lose 10 pounds in 8 weeks." Or something appropriate like that.
Set something lofty, but achievable. This may mean breaking your goals up into smaller chunks. If you need to lose 50 pounds, make your first goal losing 10 pounds by a certain date. Then, evaluate and celebrate your success and go from there.
Start now. This might be the biggest one. If it's worth doing, it's worth starting now. Abandon the "Fat Tuesday" mentality, and start working on your goals today. Skip pigging out until January 1st--it only makes that goal further out of reach.
Don't give up. If you blow it one day, don't let it derail you. If you have a hard day, remember that no truly worthy goal is going to be easy. I have to tell myself that latter statement several times per month.
Tell someone else to hold you accountable. Incredibly powerful, it's one thing to let yourself down. But, if you know someone else is watching, you're more likely to succeed. And who knows? They might even help you.

On a personal note, here is what I've set out for myself to achieve in the next year, taking each of these above suggestions into account:

Run a 22 minute 5K this Spring. I'm already working on it, and hope to have a baseline when I race on January 25, 2009. This is an extremely exciting and challenging goal, and possibly the hardest thing I've ever attempted personally.
Qualify for Boston '10 this Fall. I tried last year, and just missed. I'm not giving up. I feel stronger than ever, and I will make it. Requires a 3:50 marathon at a qualifying event. Pretty sure that's going to be easier than goal 1, above.
Read through a different translation (Message) of the Bible by December 31, 2009. I started the day after I finished a similar 40 day journey a week ago. No reason to wait until January 1st.
Keep my weight near 110 pounds. For me, this actually requires work in both directions. In the last three months, I've weighed as little as 107, and right now am nearly 115 (I'm 5' 6"). Now is a good time for me to have some buffer, as my mileage and cross training are increasing rapidly, and I tend to drop weight too quickly. Losing weight is helpful to running only if you have it to lose. Not so great if you are too skinny (any ideas what might have contributed to my stress fracture?).

Best wishes to everyone for a prosperous and Happy New Year!

The Secret to Running Faster!

2008-12-16T18:22:00.016-06:00

This is a top secret blog post. Really. You probably shouldn't be reading it right now, it's that secret. Are you still with me? Make sure you look over your shoulder and the coast is clear.

And, shhh! Don't tell anyone I wrote this, OK? I'm about to reveal... (drum roll please).... (are you ready for this?)... "The Secret to Running Faster!"

You probably already know, my current goal is to run a 22 minute 5K. My PR being 23:38, it sounds appreciably hard, but not utterly impossible. On paper anyway. Until I started running again, and realized how uncomfortable 8 minute miles can be. And I need to run a full minute per mile faster. Three times in a row. Yikes! This doesn't seem possible at all. Even with some brutally hard work.

So, as I began daydreaming of my perfect 22 minute 5K (insert harp music here), I began wondering, Is there a secret to running faster? I mean, a whole LOT faster than you've ever run before? One really BIG secret that will get me to my goal?

I Googled "secret to running faster" and received 594,000 hits. And probably 594,000 different answers to that question. Mind boggling.

My running buddy, Rick, who is by far stronger and faster than I am, could run a 22 minute 5K on a moments notice, and could kick my derriere at any time likes hills. Hills, hills and more hills. "Speedwork without the impact!" And he can't be wrong on that, just try to run uphill against him.

What could be easier than a magical pill? What about legal ergogenic aids? If you want to make your head dizzy, go read some of that and try to figure out what you should take. I gave up, and I was still in the "A's." And we're not talking milliseconds or elite speeds I'm seeking either. A 22 minute 5K is rather ordinary. As long as my diet is healthy, and contains what my body needs, there's no supplement that's going to make a huge difference. This was no help.

Plyometrics is awesome. Talk about some great cardio cross training and strength building. Can it make you faster? Absolutely.

Interval training is definitely effective.

And don't forget strength training! Without a doubt, essential to help you avoid injury and get faster.

But really, is there a single secret? I think this blogger might be onto something! Well, I had fun giggling through that. But not without a tad of seriousness here. Think about it, there's some truth to be found.

This past weekend I watched Kung Fu Panda [warning! movie spoiler to follow], a very entertaining animated flick about Po, a hapless, overweight panda who was more likely to trip over a rock than fend off the enemy dragon warrior.

In the final scene Po is fighting the arch enemy dragon warrior Tai Lung over possession of the secret dragon warrior scroll. The scroll is supposed to contain the secret to limitless power. The scroll is seized by Tai Lung, who finds it blank. Po laughs: "There IS no secret ingredient," (recalling his father's recent revelation about the "secret ingredient" in the family's noodle soup) and soundly defeats the evil Tai Lung.

From an article about running faster I found this: "(Psst. I’ll have to keep my voice down so no one can hear this secret except you: muscles don’t care about what they are being used for! They don’t ask if they’re lifting a weight or walking up stairs, or moving down a track. They only want to know about the load placed on them so they can gauge how to respond.)"

And that about sums it up!

It's all too confusing to me, and I can't wade through it. This actually confirmed a decision I made nearly 18 months ago. I hand those decisions over to a trusted expert. I may know a lot about running, but to always be improving my game, I need help. Nothing can replace a good coach who can adapt your program to your specific needs--and figure out what intervals, hills, strength training your body needs for your goals. Because there really IS no single secret to running faster. It's just plain, old-fashioned, sweaty, gut-busting hard work.

And if I want that 22 minute 5K badly enough, I'm going to have to do it the old-fashioned way; I'm going to have to EARN IT.

If It Weren't So Windy, It'd Be OK

2008-12-13T15:05:00.003-06:00

"If it weren't so windy, it'd be ok," I heard a woman mutter as I entered the grocery store post-run.

That was an understatement. The first two-and-a-half miles out in a stiff headwind could be the windiest and one of the toughest runs I've ever done. It felt like running in a wind tunnel. Rick looked like the Easter Bunny, fresh and teasing us by running backwards. He really is too strong. Then Travis left us in the dust for the last mile. Must have been sub-7 and that was mile 17.

This was my first 5 miles since Chicago. Suffered enough to feel nauseated at the end. Good feeling! :-)

Thanks, Rick and Travis for putting up with me!

Activity

Route:	--	Elev. Avg:	742 ft
Location:	Blue Springs, MO	Elev. Gain:	+26 ft
Date:	12/13/08	Up/Downhill:	[+265/-239]
Time:	10:45 AM	Difficulty:	2.7 / 5.0

Weather:	Fair and Breezy
	50 F temp; 47% humidity
	50 F heat index; winds S 23 G 37

Performance

Distance:	5.00 miles
Time:	0:42:04
Speed:	7.1 mph
Pace:	8' 25 /mi
Calories:	435

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 32	+0' 07	7.0	-0.1	+19 ft
2	8' 43	+0' 18	6.9	-0.2	+3 ft
3	8' 37	+0' 12	7.0	-0.2	0 ft
4	8' 11	-0' 14	7.3	+0.2	-4 ft
end	8' 01	-0' 24	7.5	+0.3	+7 ft
Versus average of 8' 25 min/mile

Posted from bimactive.com

True Confessions of a Long Recovery

2008-12-04T14:25:00.005-06:00

I climbed on the recumbent bike for a nice 45 minute workout today. In my gym, the bikes are seated behind the treadmills, and mine was in dead center of about 15 treadmills of different sorts, almost all of which were being used.

To my far left, I watched a girl (ok, young woman) in a pair of Nike shorts just like the ones I run in. I watched her long, smooth stride, and estimated her pace somewhere in the low 8's. She couldn't have looked more relaxed and at ease. She ran the entire time I was on the bike. I was jealous; envious; my eyes developed a distinct patina of green.... because I wanted to be running like that. I wondered if I could take her in a race of any distance. I knew I couldn't now... and as she ran, she was getting stronger by the minute. And I was merely pedaling away...

Almost in front of me was another girl (ok, another young woman--see I think of myself as a "girl," it isn't a derogatory term to me) doing a nice workout at a steep incline. She wasn't going very fast, but she had that hill incline cranked up. I watched her shins, wondered how much pressure was on her tibias. When could I do a workout like that? I was sad. I know I can't now.

To my immediate left was another girl (ok, I give up) on an Elliptical. Definitely hate the Elliptical, but I remember how the upstroke, while looking so smooth and easy, was slamming into my tibia in a most unfortunate way. And while I held no jealousy against her for being on the machine (blech!), I was incredibly jealous of her apparently strong, solid tibias. What I would be doing with those! Certainly not spending any time on an Elliptical!

I plopped back into my chair in my office some 40 minutes later, and began to type a request to Vince to reorganize my running this weekend. I wanted my 4-miler on Saturday instead of Sunday. Not something I would normally get excited about. But, it's my first 4-miler in more than 8 weeks. Suffice it to say, it's the highlight of my week. Four. Whole. Miles. Running. I wanted to celebrate!

My plan was to get a sitter, and try to get my training partner, Rick, to run part of his long run with me. But he's already leaps ahead of me now, running his mile repeats deep in the 6s. When I contacted him, he already had plans for an 18-miler with another group on Saturday. I blinked. Would I ever be able to even keep up with him again? It's been over two months since we've run together. He's the fittest he's ever been. I've done nothing but lose fitness for two months.

I nearly laid my head down on my desk and cried. I'm just being honest here. It's so hard to watch everyone pass me by. I'm filled with so much drive and determination, and I can't do anything with it. I want to be working out; I want to be doing 200m repeats; 400m repeats; redefining my fastest mile; running till I puke. I want to explore what it's like to train for my fastest 5K ever. But, I can't. And I know that's weeks and weeks away. I worry that my Spring and even Fall plans are at risk.

So, I'd like to institute a new "week." It's "Be Kind to Your Favorite Injured Runner Week." We're all suffering out here. And we can't WAIT to get back to training hard with you again!

An Ode To My Toe

2008-11-26T07:18:00.004-06:00

You brought me great pride; you were part of a set
You were primped, preened, cared for undeniably, yet...

On that day in Chicago, in the sweltering heat
I crossed that finish line, oh, was I beat!

It took a few miles, but I hobbled to the tent
You'd been hollering for some time now, with many a vent

I sat down and untied my trusty old shoe
To see my sock discolored, and that definitely wasn't blue

I pulled off the sock, a fellow runner leaned in
"Oh my, that's impressive," he said with a grin

For out of my sock came not a toe, but a plum
Deep purple and red; I grasped what the pain was all from

Weeks went by and I managed to keep you, in fact
Your whole body went black; but the toe stayed intact

I went to the spa once; and then of course again
Massaged you, scrubbed you and painted your tip with a grin

But even as the weeks passed by and by
You continued to complain and I wasn't sure why

But last night it became clear what the problem really was
You did the thing that a runner's toe often does

And my perfect red toenails dropped from ten to nine
As you shed that red shell with a tiny little whine

More On Stress Fracture Recovery

2008-11-18T06:57:00.006-06:00

Thanks, Runcolo, your comment is perhaps the most helpful yet. I skipped replying to your comment, and figured I'd just write my next entry around it here. I appreciate the fact that you've been through this exact injury, and that really speaks volumes to me.

The link you sent about recovering from the stress fracture had some really important points, for example, that "On average, it takes 90 days for a stress fracture to heal completely." I've also read that the tibia, being one of the largest bones in your body, can actually take a little longer.

This in particular gave me hope: "You may be able to resume running 6 to 8 weeks after the initial diagnosis," if you take it cautiously. I thought this test was particularly good: "When you can walk briskly for an hour without pain, you should be able to try a small dose of running." I haven't even tried the hour walk test.

We certainly figured out this weekend I wasn't quite ready to run short distances every day. So, we're trying out an every-other-day approach, whereby I'm either aqua jogging or something else less impactful on alternate days. While waiting for my aqua jogger belt to arrive, I hopped on the elliptical machine yesterday and hated every unnatural second.

The article sanctions at least some running during recovery (which does keep my spirits up): "Initially, you should run every 3rd day or every other day." I'm scheduled for an easy 2-mile run today (and a non-impact workout tomorrow). Depending on how I feel for the next few hours, I'll either do the run or skip it and catch a spin class at 5:15 tonight. I think I may give the hour-walk test a try this week.

Tibial Stress Fracture Update

2008-11-16T12:41:00.003-06:00

So, today marks the end of week one of my attempted return to running after being out for a month with a confirmed tibial stress fracture. I had 15 total miles, split between 2 and 3 mile runs. I thoroughly enjoyed each and every one of them.

Generally, I've been pain free. But, I've also been very cautious and nervous about anything that even hints toward tibial pain.

Today I felt a small flash of pain in my tibia as I first bore weight from getting out of bed. I walked around a bit, took the stairs, deciding if the pain was still there; real or not. I didn't notice it again. So, I proceeded with the 3-mile run, finishing easily on the treadmill with a 1% incline in 25:50. But, I did notice, towards the end of the run, a certain tightness building behind the tibia as well as a few flashes of pain in the tibia itself. Not a good sign.

I think that means I'm probably done running for at least a few days; maybe longer. This is my one opportunity to completely heal, and I don't want to screw it up.

A Decision Has Been Made

2008-11-09T07:47:00.002-06:00

In my posting the other day, I pondered whether my next running goal should be a sub-22 minute 5K or a BQ for the Spring. I did hear from many of you, and received much food for thought. I've considered all of it carefully.

Several of you suggested to go for the Spring BQ, because you never know what's going to happen and then you have Fall to fall back on (pun intended). One good consideration was to go for the Fall BQ as a goal, as the Spring marathons have more unpredictable weather and can be windy. You're body is simply better prepared to run in potential heat of Fall, with no wind, after a summer of training. (I'd happily take a repeat of '08 Chi again as opposed to many other possible conditions.)

In any event, I'm grateful for everyone helping me think through this. But, I've made up my mind. I'm going for the sub 22 minute 5K this Spring. There are a couple of reasons for this:

It's something new. I've been training for the marathon distance for years now. And although I'll give Vince credit for never giving me the same workout twice, it's kind of exciting to think I'll be training my hardest.. but differently.
It'll make me a stronger runner. This goal to me actually sounds way harder than a 3:50 marathon. I think it's going to take more work than I've ever done. And that makes my heart beat faster just thinking about it.
It'll lower my threshold. I can't really comprehend running the 22 minute 5K. That's over three 7 minute miles. My threshold pace is somewhere in the 7:30s. This will naturally lower my threshold.
My BQ is there to be had. I only missed it by a little over 3 minutes in the extreme heat. By Fall, I may actually be looking to run a 3:45 or even a 3:40. Although I have to "get back up there," I don't think I need to worry about multiple BQ attempts for 2010.
I want ripped arms. Ok, silly, I know. (Just wait until you read tomorrow's post.) But, I never wanted to add any bulk for marathon training. Nor did I really care that my arms are absolute sticks at the time. But, frankly, I'll need the muscle mass to help with the lactic acid processing. I'm going to continue the arms and shoulders workouts I've been doing these past two weeks through this training, and bump it up a level. While I'm thrilled with how I look from the core down, now I can work on the rest.

There are other reasons as well, but these are a few key ones. I know it's probably also going to take more than a few attempts to pull it off. I'm not going out there in 8 weeks and knocking 98 seconds off my 5K PR--even in my dreams. But, I like to dream big. And, I'm confident I'll get there!

Spring BQ or Fast 5K?

2008-11-06T06:57:00.003-06:00

"What would you attempt to do if you knew you would not fail?" --Robert Schuller

For those of you in Facebook, you see that as my status today. My leg is feeling really good. I'm almost 4 weeks of healing (not running). I'm still coughing. A lot. But as tired as you might be of reading about that, I'm even more tired of coughing, writing about it and acknowledging it. One day, I will stop coughing. So, I'm going to start ignoring it, and planning "what's next."

I'm still determined to qualify for Boston, even though I recognize that's for Boston 2010 now. In my wildest dreams, I don't think I'll be ready to train hard enough to run an early February '09 marathon and qualify. So the question is, do I pick a Spring or a Fall marathon?

There are a couple of Spring options that are intriguing me:

New Jersey Marathon
Ft. Collins Old Town Marathon

But, much like the quote above, I'm confident I can qualify for Boston. After all, I only missed it by 3 minutes and 14 seconds under far less than ideal conditions in Chicago last month. Is there truly a need for me to qualify this Spring? Or should I wait for a Fall marathon? My time in Chicago is fast enough to get me preferred seeding for '09; I've made it all the way up to Corral C.

The other '09 goal I want to achieve is to run a sub 22 minute 5K. This is a tough goal. I'd have to work my proverbial and literal butt off to do it. A lot of track work, a lot of strengthening. I'd probably even increase my strength training and weight work-outs to gain more muscle to handle the lactic acid build-up.

The 5K is a difficult race for me, and not my favorite distance. The first mile beguiles me... reels me in, making me think I am strong and fast. If run well, my first mile split will generally surprise and delight me, and I find that I am feeling pretty good. Here is where the race begins for me. I begin to tire half-way through mile two. I think, "Well, good race, but maybe next time. You weren't ready for these speeds," and want to slow down. But--if I'm running well--I don't.

With a little over a mile to go, the suffering becomes intense. All I really want to do is quit. It's worse than the marathon. And quitting is an option available to me. But, I have to talk myself into not quitting and to realizing I'll be wearing the finish time as a badge for months to come. Seconds count. And I continue my race strategy closing in for the final mile. This involves counting the seconds backwards. I know what my finish time will be. I know exactly how long until I finish. I mentally bring my way against the massive outcry of my body to stop, and bring it to the end, nothing left. It's all about hanging on.

Shaving 98 seconds off my very best effort is no small feat. But, I believe I can earn it. And perhaps this training will prepare me to be an even better marathoner.

If you have an opinion on whether I should spend the Spring training for the sub 22 minute 5K or spend it training for a Spring BQ marathon, please comment here, send me an email if you have it, or direct message me in twitter. I'd love to hear some opinions to help me make this decision.

Tibial Stress Fracture

2008-10-24T18:27:00.003-05:00

"You ran a marathon on that?" My newly introduced orthopedic surgeon pointed at a film and looked questioningly at me.

"Yes," I demurred.

"And you finished it?" He sought clarification.

"Yes." I reined in the satisfied smile.

Earlier that morning, my regular doctor called to inform me my MRI results were in. I had a confirmed tibial stress fracture. He passed on the referral to the orthopod.

I can't really say I'm surprised. It didn't initially feel like it does now, which is very bone-oriented. Vince explained, "Your body knows about the stress fracture before you do, and sends signals to the other muscles to tighten up to protect it." That seemed accurate. My initial complaint seemed more soft-tissue related, and I'd dismissed the possibility of a stress fracture several times.

Vince thinks I may only need to rest a total of 4-6 weeks. I'm already two weeks into it. The doctor, of course, was a bit more cautious, suggesting three months of rest. He's not a runner. I'm pretty sure he's never run a day in his life. I really feel safe saying that.

My doctor suggested a cast as a means of comfort and pain control. I asked him if it would help me heal any faster. He said it wouldn't. I re-iterated that it hurt to walk with every step, and just wanted to be sure I wasn't doing additional damage by walking on it. With the emphasis on necessary walking only, he said, no, I wasn't doing any additional damage or prolonging the injury. We skipped the cast.

He offered pain medication, which I also skipped. I intend to mask nothing in the process of the healing. Pain is an important guide. I will be listening carefully.

It Really Was Hot Out There!

2008-10-13T07:47:00.002-05:00

Went to check the weather report from yesterday at weather.com, and this was what was officially recorded for yesterday in Chicago (race day). It really was quite warm.

I did not rest very well last night (race hormones I guess), but I'm up and headed back home today. I have two serious blisters on my left foot, and my calves and quads are predictably sore. All in all, though, I've felt worse after marathons.

But, I am still quite happy--now even more so seeing how hot it actually was. It made for a tough finish!

2008 Chicago Marathon Post Race Report

2008-10-12T16:27:00.006-05:00

It was a beautiful morning, if an absurdly long walk to the Endurance Pavilion and back to the starting corrals. I discovered that the 3:50 pace group would only be in Seeded Corrals, not in Open Seeding, and therefore never saw them post-line-up.

But I did sit down at the start line, in close proximity to the front of the open seeding, next to Dave from Boston. Dave ran a 3:40 in New York 12 years back, and was looking for a finish time anywhere between 3:30 and 4:00. We hit it off pretty quickly, and we made it together through mile 15. Dave dropped back at this point, and I never saw him again. But, I still want to offer much thanks to him for running those very fun 15 miles with me. Thanks, Dave!

Within the first half mile, it was clear my Garmin would be of little use. With so many long tunnel "under bridge" runs, it was simply not able to keep track or calculate the elapsed distance. Fortunately, from watching the video repeatedly, this was not unexpected. My plan was to watch the elapsed time, and follow the mile markers.

We did a marvelous job of this, never getting more than 15-20 seconds ahead or behind the goal time at any mile marker, hitting many of them dead-on. I was quite pleased with my discipline of setting and maintaining this pace. Dave and I crossed the half marathon line in exactly 1:55:00 according to my watch. Perfect! We high-fived.

By 18 miles, I'd been on my own for awhile. And I was feeling great. I told myself at this point that this was "my race," and I expected to reach my goal of 3:50:59 or better. I was pleased with how relaxed I felt, and how much Gatorade I was able to take in, and how well the nutrition and electrolyte plan was going. (I'd taken a Hammergel at 0, 5, 10, and 15 miles, and electrolytes a couple of times.)

At mile 22, my target time was 3:12:59. I crossed it exactly on target. But shortly after this point, I started to feel dizzy... not nauseated, no GI issues, just dizzy and a little overheated. I realized at this point, I was at risk of passing out. I slowed to a walk and drank two full cups of Gatorade. I told myself I could walk as long as I truly needed to walk, but I'd just given up my BQ. My physical endeavor was over. It was hot and very sunny. But, I still had a lot of work to do.

But the catch was--I told myself--as soon as I started running, I would no longer look at my pace or elapsed time. I would only focus on running. I had 4 miles to go, and I would just put one foot in front of the other until I crossed the finish line. And, although it was brutal, and a gritty effort, I did just that. I never walked again. In fact, as an internal measure, I don't recall being passed by anyone once I started running again a little after the 22 mile point. I forced myself not to give up, remembering "quitting is forever." This was an important psychological lift for me. Running the next four miles will be burned into my memory longer than any other part of this race, and something on which I will draw for many years to come. The last four miles were very hard.

Although I didn't BQ, and missed it by 3 mintues, 14 seconds, I believe that I ran a very good race. I'm proud of my effort, probably more so the last 4 miles of sheer mental determination than I am of the previous 22. I have no regrets; I left nothing on the course.

I have many people to whom I owe gratitude, you know who you are. I owe so much thanks to the dozens of people who have encouraged me so much these past few months. Even though I crossed the finish line alone, I didn't get here alone. And to everyone who took even the smallest part of this race, Thank You!:

God (for giving me the health and ability)
My family (for letting me train and travel here)
Vince (for coaching me these last 13 months, what a difference you've made!)
Rick (for just everything; pushing me encouraging me and everything else)
Bonnie (my bff, for believing in me)
Twitterville (all of you guys have been so inspiring and awesome!)
Jesse (you deserve a special mention from Twitter)
Dave (for running a great first 15 miles with me today)
And many other people I did not name, but who have encouraged me so much along the way!

This was definitely my best marathon ever!

'Twas the Night Before Chicago

2008-10-11T17:16:00.005-05:00

So, here I sit in my hotel room at the Palmer House Hilton in a perfect condition before the race: Bored. This is a good thing. Other than a wonderful visit with my friend and former co-worker, Molly, I've done absolutely nothing today.

My racing gear has been checked and double-checked. My bib is pinned. My gear bag to check is packed and marked. Other than essential self-care between now and the race, there is nothing left to do.

I'm spending my time resting, browsing on my laptop, watching DVDs, reading Lance Armstrong's WAR and eating. Which is a most excellent way to prepare for a marathon.

With regard to tomorrow's race, how ready am I? What's on my mind?

#1: The heat. Molly and I went out at lunch, and we sat outside. It was a lovely day for a picnic, but too warm to run a marathon. The weather reports converge on 75 F at Noon, and vary between partly and mostly sunny. This will be my biggest enemy, and one that I'll do everything I can to outwit it. I will be running as conservatively as possible, looking for even splits. I will not hold back; I've already finished marathons. If I blow up due to the heat, I blow up. I'm going out there to do my best with the goal of qualifying.

#2: How perfect this whole trip has been. It's just been surreal. From the parking spot next to the stairs in the airport garage, getting upgraded to first class, flight on time, hotel reservation intact, bed comfy. I couldn't have wished for things to align better.

#3: I feel pretty.. uh, 'darn'.. good! Seriously. I've trained my butt off for this. I've never worked harder for anything in my life, and I feel as ready as I can be. Weather aside, I am well-prepared for this, mentally and physically. Bring it!

#4: My lower left leg. Since the massage therapist hit something wrong two and a half weeks ago, there's been a problem with my lower left leg, below the calf and behind my shin bone. It's been a moderate nuisance; and egg-shaped sized pain that expands and wraps around the leg below my calf. But, in training, it has not slowed me down, and I fully expect to be able to withstand anything it brings me during the race. I'm pretty good at handling pain. Several of you have asked about this, and it is on my mind.

#5: GI distress. This has been an erstwhile problem of mine during training, and has not left me without a nudge or two today (since Thursday, really). However, I've done everything possible to control this through diet and eliminating disturbances (e.g., caffeine). I'm hoping this won't be a problem.

#6: I'm ready to move on. Seriously. Boston is not supposed to be easy; and, it sure hasn't been. But I really want this. I have other dreams to chase, but I absolutely MUST have this one first. I'm hoping I just remember how important it is to me when I want to quit at mile 20, and can't remember why I thought running another marathon was such a splendid idea.

I'll be turning in fairly early, nothing more than another DVD or two and another meal planned. I will spend some time visualizing the race and preparing mentally for what is to come.

I'll be at the endurance pavilion immediately post-race, and depending on how I feel, either heading back to my hotel or onto the post-race party until 4 PM. I always think that cold beer after a marathon sounds really good.. until I've just finished running a marathon, and then mostly it's about not puking.

Thanks to everyone who has been cheering me on! I've received so many well-wishes, and I'm deeply appreciative and grateful. I can only promise one thing tomorrow: I'm going to do my best!

Chicago Heat Wave!

2008-10-10T07:46:00.001-05:00

No break on the weather in sight. Here's the current hour-by-hour forecast for Chicago on Sunday.

Hoping for more cloudy than sunny!

2008-10-04T20:41:00.000-05:00

Goal was to keep miles 3,4,5 and 7,8,9 at race pace, rest relaxed. As it turns out, my overall pace ended up being 8:47 (about race pace anyway).

Felt relaxed and strong, this was a good run, even though it was solo.

But, I did run out of water, and it got totally dark when I was still 3 miles out. Don't want to repeat that.

Activity

Route:	--	Elev. Avg:	747 ft
Location:	Jackson, MO	Elev. Gain:	-3 ft
Date:	10/04/08	Up/Downhill:	[+492/-495]
Time:	05:30 PM	Difficulty:	3.3 / 5.0

Weather:	Fair
	72 F temp; 61% humidity
	72 F heat index; winds SE 7

Performance

Distance:	12.01 miles
Time:	1:45:33
Speed:	6.8 mph
Pace:	8' 47 /mi
Calories:	1089

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 00	+0' 13	6.7	-0.2	0 ft
2	8' 45	-0' 02	6.8	+0.0	-20 ft
3	9' 34	+0' 47	6.3	-0.6	+13 ft
4	8' 35	-0' 12	7.0	+0.2	-7 ft
5	8' 30	-0' 17	7.0	+0.2	0 ft
6	9' 11	+0' 24	6.5	-0.3	-23 ft
7	8' 38	-0' 09	6.9	+0.1	+16 ft
8	8' 32	-0' 15	7.0	+0.2	+6 ft
9	8' 33	-0' 14	7.0	+0.2	-7 ft
10	9' 04	+0' 17	6.6	-0.2	+14 ft
11	9' 10	+0' 23	6.5	-0.3	+7 ft
12	8' 51	+0' 04	6.8	-0.1	-3 ft
end	**	**	**	**	** ft
Versus average of 8' 47 min/mile
** Insufficient data to calculate this split

Posted from bimactive.com

Deep Tissue Massage

2008-09-24T18:20:00.006-05:00

As I walked back in the house, I handed my husband her card, uttering three little words: "I. Dare. You." On it was the name of a massage therapist who specializes in deep tissue and sports rehabilitative massage.

Just two hours prior, I was laying face up on a table, answering the cursory "first massage" questions.

"Have you had a massage before?" she inquired.

"Yes." I answered.

"I see you've requested a deep tissue massage. Have you ever had one of those before?"

"Yes." It really wasn't a lie. Seriously. At least a dozen, if not more. I thought I had anyway.

Forty-five minutes later, I was laying face down on sweaty sheets. I'd have been crying from pain, but was too exhausted. Sweat was pouring off of my body so heavily, her hands were slipping. And I started out cold, with goose-bumps. I've never sweated from the pain of a massage before.

"You're handling this better than 90% of the men I do."

"Really," I gasped, as I was trying to imagine the sanity of any man, woman or child willingly putting themselves through this. It was like childbirth. Trust me, I know. I've had four. And by now, she'd taught me how to breathe through it to help the muscle under attention stay relaxed. No matter than every OTHER muscle in my body was as tense as a nervous racehorse. I kept telling myself to "embrace the pain." A key tactic I'm going to use to get through those final 6.2 miles in Chicago.

Once finished and able to speak clearly again, I noted: "You've redefined 'deep tissue' massage for me."

"Yes, I get that a lot. Most places that offer deep tissue massage give more of a deep Swedish massage. I'm specially trained to give the therapeutic deep tissue massage, and it does go very deep," she explained.

I'm not sure really what I was thinking. But, let's hope there some benefit from all this!

IMPORTANT POST SCRIPT, Sunday, September 28, 2008. The first and second day after this massage (previous Wednesday), I noticed swelling continued and I had some bruising and extreme tenderness on my legs (among other problems directly related to this massage). This also hampered my runs for the next few days, and I ended scaling back a few runs and ultimately taking a day off as a result. I thought it was worth noting Vince's reaction at this point (I will never request "deep tissue" again):

"The woman that massaged you should never be allowed to put her hands on another human being again. If you have bruising, there was damage done to the tissue (she went hard enough to cause internal bleeding). This may not ordinarily be a problem, but your body is already trying to recover from the 20 miler, and is now forced to recover from the massage. The same benefits of deep tissue massage can be accomplished over several sessions of lighter massage, gradually working into the tissue. There are several schools of thought on this but believe me, this woman's technique was old school. There have been very few (if any) studies done to show any benefit to this type of work. There was absolutely no way for you to know this, but it makes me very upset when I hear that people are practicing this type of work on athletes. I followed a 10k a few years back with a "deep tissue" massage that landed me a torn hamstring and 2 months off. I've work with lots of therapists, and the most effective never had to go hard, they just knew the body."

2008-09-21T11:54:00.000-05:00

First Hammergel before we started left me dry heaving, and I was pretty sure it was going to end up on top of the wrapper at the bottom of the trash barrel. Not a good sign to start.

But, as the run began, things clicked. I managed 3 more fuelings at mile 5, 10, 15 without puking (good)! In fact, the warmer it got, the better it tasted (go figure).

The last half was a strong negative split, and I had more left! What a great feeling :-) last three miles at race pace without really trying.

My worst problem is a blister that has reformed on my left foot. No big deal, I can run through that kind of pain.

Thanks, Rick and Karen for supporting me on this run! It wouldn't have been such a success without you--your pacing (Rick) and water stops (Karen)!

Activity

Route:	--	Elev. Avg:	743 ft
Location:	Blue Springs, MO	Elev. Gain:	-13 ft
Date:	09/21/08	Up/Downhill:	[+1000/-1013]
Time:	06:56 AM	Difficulty:	4.0 / 5.0

Weather:	A Few Clouds
	66 F temp; 86% humidity
	66 F heat index; winds S 5

Performance

Distance:	20.01 miles
Time:	3:04:44
Speed:	6.5 mph
Pace:	9' 14 /mi
Calories:	1813

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 28	+0' 14	6.3	-0.2	+3 ft
2	9' 23	+0' 09	6.4	-0.1	-14 ft
3	9' 38	+0' 24	6.2	-0.3	0 ft
4	9' 22	+0' 08	6.4	-0.1	0 ft
5	9' 23	+0' 09	6.4	-0.1	-10 ft
6	9' 21	+0' 07	6.4	-0.1	+20 ft
7	9' 41	+0' 27	6.2	-0.3	-19 ft
8	9' 24	+0' 10	6.4	-0.1	+23 ft
9	9' 16	+0' 02	6.5	-0.0	-3 ft
10	9' 18	+0' 04	6.5	-0.0	+6 ft
11	9' 14	+0' 00	6.5	-0.0	-9 ft
12	9' 09	-0' 05	6.5	+0.1	+17 ft
13	9' 25	+0' 11	6.4	-0.1	+7 ft
14	8' 53	-0' 21	6.8	+0.3	0 ft
15	9' 07	-0' 07	6.6	+0.1	-6 ft
16	9' 02	-0' 12	6.6	+0.1	-20 ft
17	9' 06	-0' 08	6.6	+0.1	+13 ft
18	8' 52	-0' 22	6.8	+0.3	-4 ft
19	8' 41	-0' 33	6.9	+0.4	0 ft
20	8' 35	-0' 39	7.0	+0.5	0 ft
end	8' 20	-0' 54	7.2	+0.7	-16 ft
Versus average of 9' 14 min/mile

Posted from bimactive.com

Book Review: It's Not About the Bike

2008-09-19T06:59:00.003-05:00

It's Not About the Bike: My Journey Back to Life, Lance Armstrong 2001.

I'm not a cyclist; I didn't have cancer. That being said, this is my second favorite book of all time, and there were times I cried with empathy and other times celebrated the comeback right along with the story. I, too, came back from the brink of death, against every possible medical odd--a story someday I'll tell. But, not yet.

Lance tells in vivid detail the harrowing story of his surprise diagnosis (I had no idea it was this severe), every horrible aspect of chemotherapy to become whole, and his triumph against every possible odd along the way. It's a story of friendship and teamwork. If you think you can beat cancer alone, or win the Tour de France alone, you'll feel differently after you read this. If you haven't picked it up, and need some inspiration, this is a MUST read!

Certainly one of the greatest endurance athletes of all time--if not THE greatest--Lance has captured the epitome of the mindset: "Why did I ride when I had cancer? Cycling is so hard, the suffering is so intense, that it's absolutely cleansing. You can go out there with the weight of the world on your shoulders, and after a six-hour ride at a high pain threshold, you feel at peace. The pain is so deep and strong that a curtain descends over your brain. At least for a while you have a kind of hall pass, and don't have to brood on your problems; you can shut everything else out, because the effort and subsequent fatigue are absolute."

And for me, he's captured why I run: "But now I knew exactly why I was riding: if I could continue to pedal a bike, somehow I wouldn't be so sick." "As long as I could move, I was healthy." "Move. If you can still move, you aren't sick." I embrace this thought daily; the fear of being sick again, regressing, somehow letting my illness take hold of me and pull me back down means that I run almost every day. I panic when I don't run for this very reason. If I can still run, everything is OK. If I can run faster than last month, I'm getting better... not sicker.

I'll close on one of his final thoughts: "I would just like to say one thing. If you ever get a second chance in life for something, you've got to go all the way." Enough said.

20-Miler Coming Up

2008-09-17T15:58:00.004-05:00

I look at the countdown to Chicago, and it's only 25 days. Just typing that sends me into a mild state of panic; I feel a rush and butterflies in my tummy. By now, with three marathons down, I have a pretty good idea of what I'm getting into. I may be tipping from "Healthy Respect" to downright "Fear."

Of what am I most afraid? Well.. blowing up at 20 miles. Am I ready? For the second half? The remaining 6.2 miles? I'm not worried about finishing. I've done that. I really, really need to qualify. And THAT is not going to be an easy task.

What am I struggling with the most? My fueling after 16 miles. I'm good up until then (should have been a half marathoner). But I continue to run into GI issues every time I try to fuel and go farther than that. It could be nausea, vomiting, stomach cramps... or worse. With help from my buddy Rick, I'm going to try a new approach on Sunday with some new products that are designed to be easier to digest and no caffeine. We'll also be watching my electrolytes and supplementing those separately. If I can nail the fueling problem, I think I have a good shot.

This weekend will mark my final meaningful long run; my single 20-miler. I wish that I'd had a few under my belt for this race, but I don't. That being said, I've been at 50-ish miles a week for quite some time. Running six times a week, there are plenty of hard working quality miles in there. I've never worked harder for anything in my life. I'm probably running enough (that's Vince's job). It's just ... different from what "everyone else" is doing.

Because it's my one and only 20-miler, I'm taking it very seriously. I'm getting up three hours before, and starting at exactly the same time as race day (8 AM). I'm eating the same food, wearing the same clothes, carrying the same fuel I intend to carry, and even bought the same drink they are supplying on the course (Gatorade Endurance Lemon-Lime). I'm running a course that is largely flat and paved (like the race course).

I'm very pleased to have not only a buddy to run it with, but his wife supporting us on the course itself. That will allow us to refresh on fluid without resting or stopping. This run is about stressing my body as much as possible with race-like conditions. How two people have agreed to help me on this effort is utterly beyond me.

The only caveat: It will NOT be done at race pace. In fact, I'm hoping it will take nearly as long as the race itself to complete; just to be on my feet for that long. We're shooting to keep it fairly relaxed and easy.

Cheers, and let's see how it goes!

Adams Dairy Sunday Morning

2008-09-07T09:50:00.001-05:00

I just get a kick out of posting the hills. They used to seem bigger.

This was a nice, easy recovery run for me, which I ran with Rick.

We got stopped by car traffic at one point. Well, I did, he sprinted across.

Very pleasant morning. Felt good.

Activity

Route:	--	Elev. Avg:	904 ft
Location:	Blue Springs, MO	Elev. Gain:	-26 ft
Date:	09/07/08	Up/Downhill:	[+856/-882]
Time:	05:32 AM	Difficulty:	3.3 / 5.0

Weather:	Fog/Mist
	57 F temp; 96% humidity
	57 F heat index; winds Calm

Performance

Distance:	7.46 miles
Time:	1:12:26
Speed:	6.2 mph
Pace:	9' 43 /mi
Calories:	674

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 30	+0' 47	5.7	-0.5	-13 ft
2	10' 00	+0' 17	6.0	-0.2	-40 ft
3	9' 41	-0' 02	6.2	+0.0	+62 ft
4	9' 22	-0' 21	6.4	+0.2	-20 ft
5	9' 48	+0' 05	6.1	-0.1	+33 ft
6	9' 35	-0' 08	6.3	+0.1	-6 ft
7	9' 12	-0' 31	6.5	+0.3	-10 ft
end	8' 58	-0' 45	6.7	+0.5	-32 ft
Versus average of 9' 43 min/mile

Posted from bimactive.com

2008-09-05T19:59:00.000-05:00

I've never felt better, I've never felt stronger. By mile 12, it borderlined on spiritual. I was flying, I didn't have to dig deep.

My fastest 13 miles ever was my best run ever. I wasn't trying for fast. This was my "whatever" run. I loved every minute of it, and what a difference 6 days make!

Cheers to my running buddy, Rick, who helped make it happen!

Activity

Route:	--	Elev. Avg:	748 ft
Location:	Jackson, MO	Elev. Gain:	+13 ft
Date:	09/05/08	Up/Downhill:	[+577/-564]
Time:	05:23 PM	Difficulty:	3.4 / 5.0

Weather:	A Few Clouds
	68 F temp; 67% humidity
	68 F heat index; winds N 6

Performance

Distance:	13.00 miles
Time:	1:52:28
Speed:	6.9 mph
Pace:	8' 39 /mi
Calories:	1177

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 51	+0' 12	6.8	-0.2	+16 ft
2	8' 40	+0' 01	6.9	-0.0	-27 ft
3	8' 43	+0' 04	6.9	-0.1	+16 ft
4	8' 41	+0' 02	6.9	-0.0	-10 ft
5	8' 44	+0' 05	6.9	-0.1	-3 ft
6	8' 45	+0' 06	6.8	-0.1	-20 ft
7	8' 43	+0' 04	6.9	-0.1	+16 ft
8	8' 38	-0' 01	6.9	+0.0	+3 ft
9	8' 40	+0' 01	6.9	-0.0	+3 ft
10	8' 29	-0' 10	7.1	+0.1	+6 ft
11	8' 33	-0' 06	7.0	+0.1	-13 ft
12	8' 34	-0' 05	7.0	+0.1	+26 ft
end	8' 18	-0' 21	7.2	+0.3	-3 ft
Versus average of 8' 39 min/mile

Posted from bimactive.com

2008-09-04T08:40:00.000-05:00

Started out with a steady rain that by mile 3 had faded to a mere drizzle. Fun, somewhat hilly run. Fantastic way to start the day!

Thanks, Rick!

Activity

Route:	--	Elev. Avg:	902 ft
Location:	Blue Springs, MO	Elev. Gain:	-17 ft
Date:	09/04/08	Up/Downhill:	[+770/-787]
Time:	05:58 AM	Difficulty:	3.3 / 5.0

Weather:	Light Rain
	60 F temp; 93% humidity
	60 F heat index; winds NE 15

Performance

Distance:	7.07 miles
Time:	1:06:53
Speed:	6.3 mph
Pace:	9' 28 /mi
Calories:	634

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 19	+0' 51	5.8	-0.5	-19 ft
2	9' 51	+0' 23	6.1	-0.2	-29 ft
3	9' 44	+0' 16	6.2	-0.2	+72 ft
4	8' 54	-0' 34	6.7	+0.4	-43 ft
5	9' 32	+0' 04	6.3	-0.0	+36 ft
6	9' 23	-0' 05	6.4	+0.1	+7 ft
7	8' 32	-0' 56	7.0	+0.7	-26 ft
end	7' 23	-2' 05	8.1	+1.8	-13 ft
Versus average of 9' 28 min/mile

Posted from bimactive.com

2008-09-03T12:52:00.000-05:00

Ran alone. In the rain. Matched my mood perfectly. My hair swung in wet ringlets and my waterproof sleeves gathered water. Maybe it took the edge off.

After the 9 mi, I stripped off all my gear, including my rain jacket, and did strides uphill as hard as I could. In the rain.

Bonus, I only had to add soap and rinse off for my shower. No need to get wet.

Activity

Route:	--	Elev. Avg:	912 ft
Location:	Lake Lotawana, MO	Elev. Gain:	-3 ft
Date:	09/03/08	Up/Downhill:	[+748/-751]
Time:	10:50 AM	Difficulty:	5.0 / 5.0

Weather:	Mostly Cloudy
	85 F temp; 85% humidity
	98 F heat index; winds SE 14 G 21

Performance

Distance:	9.00 miles
Time:	1:24:16
Speed:	6.4 mph
Pace:	9' 22 /mi
Calories:	814

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 07	+0' 45	5.9	-0.5	+13 ft
2	9' 36	+0' 14	6.2	-0.2	-13 ft
3	9' 25	+0' 03	6.4	-0.0	-4 ft
4	9' 21	-0' 01	6.4	+0.0	+4 ft
5	9' 17	-0' 05	6.5	+0.1	0 ft
6	9' 11	-0' 11	6.5	+0.1	-4 ft
7	8' 57	-0' 25	6.7	+0.3	0 ft
8	9' 13	-0' 09	6.5	+0.1	-14 ft
9	9' 04	-0' 18	6.6	+0.2	+13 ft
Versus average of 9' 22 min/mile

Posted from bimactive.com

Qualifying for the Boston Marathon

A New Start

Qualifying for the Boston Marathon: Wrap-Up

More Post Marathon Thoughts

Post Race Thoughts and Snapshots

2009 Chicago Marathon: Early Race Report

Breaking In My New Garmin Forerunner 405

LBTT 20 Miler

Vroooom, Vrooom!!

No Compromises

Run SMART Retreat, Flagstaff AZ

Flagstaff, Day 1

Because I Want It

Heat Training

Brooks ID Program

Foot Recovering Nicely

2009 Race for the Summit

Summit 5K Course "Dry Run"

2009 Nelson's Island 5K

2009 Olathe 5K

The Hounds of Hell, Part II

Bennett Springs State Park

2009 Snake Chase 5K

LBTT 13 Mile Failure... and then Success!

10th Annual Truffle Shuffle 5K

A Diet Change You Should Make Right Now

2009 Groundhog 5K: Fierce!

Fierce or Wimp?

So... You Have A Stress Fracture

Losing Motivation

2009 Legacy Park Unleashed 5K

New Year's Resolutions?

The Secret to Running Faster!

If It Weren't So Windy, It'd Be OK

True Confessions of a Long Recovery

An Ode To My Toe

More On Stress Fracture Recovery

Tibial Stress Fracture Update

A Decision Has Been Made

Spring BQ or Fast 5K?

Tibial Stress Fracture

It Really Was Hot Out There!

2008 Chicago Marathon Post Race Report

'Twas the Night Before Chicago

Chicago Heat Wave!

Deep Tissue Massage

Book Review: It's Not About the Bike

20-Miler Coming Up

Adams Dairy Sunday Morning