Its Fall Y'All

Its Fall Y’all – sign at a nursery/garden store near the start of my long run.

The last minute trip to Toronto changed the running plans a little, maybe even for the better. I was able to get a 5 miler in on Monday morning before my flight at noon. It was very nice to run in the morning on a weekday with no big rush to be anywhere. Just before I left, we had a short rain shower. It was the kind with the great big drops, that if one hit you you’d be drenched. The shower didn’t last and I was rewarded with a beautiful rainbow in the western sky. The 5 mile run was more of an effort than I expected. It was my third run in three days, which is something I don’t do too often anymore.

The trip to Toronto went well. The weather was alternately gloomy, raining and then clear; typical for the region. I was able to spend a short amount of time downtown. There is a beautiful running path right on Lake Ontario that I would like to take advantage of if I ever get another chance to visit Toronto. I also was able to see Niagara Falls before one of the customer visits. It is just magnificent. I didn’t run a step in Toronto.

I was back home and at work on Friday and planned my 18 miler for Saturday. The CA Cruisers were mostly running a local 5K, so I was pretty much on my own for the 18. Thankfully, Terry my old running buddy from work was looking for a partner for 10 miles. So I headed out to the river trail in Yorba Linda and put in 8 miles beginning at 7:00. It was a perfect day for a long run. The forecast had called for scattered light showers. They never materialized; they rarely do around here, but the cloud cover, cool temps and light breeze made for great day. I used my shin guard and stuck to my 7:1 run:walk routine.

The first 8 miles ticked off pretty easily. Terry was there to meet me and I never missed a beat on my way for the second part of the run. We continued the 7:1 schedule. Terry was up for an easy run since she is running the Long Beach Marathon next weekend. She lamented the fact that the weather would have been great for the marathon this weekend, while next weekend is forecast for 78 degrees. I made it to the turnaround point, 13 miles so far, feeling pretty good. By the time we hit mile 16 I was relishing the walking breaks. I struggled a little to get the last 2 miles done. I felt better if I paid attention to my posture, but my hips and knees were definitely feeling the effects of the 18 miles. We finished up just seconds shy of 3 hours for a nice round 10:00 pace. I’d be ecstatic if I could keep that up for Memphis, but it doesn’t seem realistic considering the struggle to get to 18.

The shin felt really good so I’m feeling pretty good about getting to Memphis. Right after the run Lisa and I left for Laughlin, Nevada. Laughlin is a 4 hour drive. We were going to catch Journey in the last stop of their 2008 Revelation Tour. Journey was the first concert we ever saw together way back when we were dating so it was going to be a nice way to celebrate our 24 wedding anniversary. Fiscal year end inventory at her work and my flight to Toronto on the actual day prohibited celebrating any sooner. The concert was a lot of fun, but it sure is odd to see all those grey haired, pot bellied folks at a rock show. I just don’t see myself that way. A lot of people were there as families with their teens which was kind of cool and the new lead singer who is from the Philippines drew a significant number of Filipinos.

I did get in a short 2.5 mile run on Sunday morning, but the previous days run and the bone dry conditions in Laughlin made it a difficult run. I called it quits at 2.5 and planned on finishing up the run on the treadmill at the hotel but then didn’t want to pay the $5 usage fee, as if the casino/hotel isn’t profitable enough.

I ended the week with 25.5 miles. Between the flight, the long run and the drive to and from Laughlin, I’m worn out. Good thing this week is a step back week, but then again is it????

Crystal Fog

The shin seems to be holding up. The shin support, affectionately known as the "shin thingy" seems to be helping out immensely. The right leg was diagnosed with the stress fracture earlier this year. It seemed OK until I had a couple of weeks above 25 miles in the books and then it started hurting again. I got a little aggressive with the ice and self massage and things seemed to get a little better. I even have some pain in the left leg as well. I am almost considering going back to the regular insoles from the orthotics to see what will happen. I've decided to stay the course for now, either through Memphis or after the doc appointment I have in a couple of weeks.

Monday I headed over to Bonelli after working out with the trainer. I ran the picnic loop 2x. Thanks to the changing seasons I finished up in the dark. While I am always happy for the cooler weather, the early onset of darkness is always a little bit of a bummer. I had forgotten to pack the shin thingy so I ran the 4 miles without it. Everything seemed OK.

Thursday was 3 miles on the equestrian trail. I wore the brace and used a 4:1 run:walk ratio.

The big run for the week was the 11 miler on Saturday with the CA Cruisers in Crystal Cove State Park. We met at the Sherman Library in Corona Del Mar. The run takes us over the Goldenrod footbridge to Ocean Blvd, then to Coast Highway and eventually onto the beach at the Crystal Cove State Beach. About 5 miles of the run is actually on the sand. We usually do this run in the summer months. Today the tide was higher than in the summer which left us very little hard pack sand to run on. The other big factor today was the fog. It was so thick you could barely see more than 100 yards ahead. The fog collected on my glasses making visibility even worse. I had to continually wipe them off to be able to navigate the beach. While tech shirts are good for keeping the body cool they are worthless for cleaning glasses. Besides the fog the temperature was just about perfect; not too warm while running and not too cool when standing still. The turn around point is the promontory at El Morro. The tradition is to touch "the wall" before turning around and heading back. There was an abundance of plover running around the surf and we got to glimpse a seal near the shore playing in the waves. The sand running kept the pace well over the 11:00 mark for the second weekend in a row.

Because of the shin pain, I've been trying to avoid hills. Running downhill aggravates the pain noticeably. This morning trying to decide where to run my 4 miler, I gave into temptation and ran an out and back route over in Bonelli on the trails. I kept the pace easy (I'm not sure at this point if I can really handle much of anything but an easy pace, but that's OK) and avoided the bigger hills on the back part of the loop.

This is the first week in the last three that I did all four planned runs. Next week I am taking another business trip so I think I will only get in three runs for the week. The weekend holds an 18 miler so giving the leg a little extra rest may be good.

With my run tomorrow morning before heading out to the airport I will finally break the 500 mile mark for the year. I hit 500 in March last year and in April in 2006. Ten weeks to Memphis.

Running Late

I started for bed around 10:00 last night. Then I checked the blogs and found I had missed a couple of people when I transferred from bloglines to blogger's list, so I fixed that. Then I decided to update the play list on my ipod shuffle, so by the time I hit the pillow it was nearly 11:30. I set my watch alarm for 5:30 with plans to meet the CA Cruisers for another go at the 2 Parks-2 Loops route. We had last done this route four weeks ago.

I awoke this morning on my own to more daylight than I expected. I jumped up to find that it was already 6:20. I never even heard the alarm. 6:20 still gave me enough time to get the bare necessities done - brush the teeth, eat a pb&j, get dressed, grab all my stuff and be on my way. I would still make it to Brea to meet everyone at 7:00.

I was about 3 miles from home, about to get on the freeway, when I realized that I had forgotten my new shin thingy. So back home I went. I had used the support on my 5 miler on Wednesday with good results. I didn't want to try to run the 16 miles without it. With the extra trip there was no way I was going to make it to Brea on time. I considered going to the beach or to the Santa Ana River Trail instead but finally decided to go to Brea and see if I could catch up with anybody. The 2 loop course offers a couple of chances to run into folks on their way out and back.

Apparently I was not the only one running late today. As I drove into the parking lot, Michelle was just taking off. I gave a shout but she didn't hear me. We've run together before, our paces used to be about the same. Just as I was about ready to head out Renee pulled into the parking lot so we joined forces.

She wasn't familiar with the route so I took on the guide dog responsibilities. Renee is coming back from little running over the summer and with kids in school is struggling to find time to run mid week. She was afraid that her slow pace was holding me back, but in my current situation it was just fine. She even took walk breaks with me on the 7:1 schedule I was using.

We did two circuits of the 2 Parks-2 Loops route, about 10 miles, and she called it a day. We did run into a couple of the other Cruisers out there. I then headed off on my own and added the Summit Hill Loop and another lap of park #1 (Craig Park) to get in my requisite 16 miles.

I didn't keep strict time overall, but by pace was somewhere beyond 11:00 minutes per mile. This is slower than I'd like but the good thing about it is that I had plenty of gas in the tank at the end of 16 miles and the pace and run:walk combo seems to be good for the leg.

I'm really happy with the shin thingy. My only complaint is that I had to stop a couple of times to get it tight enough to stay put on my calf. It tended to drift down toward my ankle. I think a little medical grade tape might fix that. I may need to consider strategically shaving that leg, a la Donald, to make the tape removal a little less painful.

My primary focus is staying healthy and maintaining the gains with the leg and crossing that finish line sometime before they dismantle it in Memphis. Today's run makes me feel better about that possibility. Today, running late was just what I needed.

A Clean Sweep

Too many hours in a hotel can be a dangerous thing. I occupied way to much of my down time catching up and cleaning up my blog lists. I've used bloglines for quite a while to keep up with all the blogs I like to read. Over the time I've subscribed to far more than I can keep up with on a daily basis. I don't know how Marcy does it, but I see her everyone commenting. I can't keep up with that as hard as I try.

I try to keep up as best I can, but for some of you who post often once your posts surpass 4 or 5 I put you off until I have some more time to get caught up and before I do then the post total rises to 10 or even 20 before I get back to you. I hate not reading everything, but sometimes I just can't. This last week I was able to get caught up with everyone.

I even went through my list and deleted people that haven't posted in months in an attempt to streamline my list. I also took advantage of the new "My Blog List" feature and added that to my side bar to replace the old list I had. There have been some additions and deletions from the old list. I then used that feature to add myself as a follower on all your blogs (if you are with blogger). Officially Wes is the my only blog follower. I followed his lead and decided to follow along (yuck, yuck). It would be cool if you decided to add yourself to the list so your little pics would show up in my side bar right next the the Code Geek over there.

I'd like to think that now that I'm caught up I will be able to keep up, but if history is any indication I will be playing catch up more often than I'd like.

I've also read some Internet resources on my leg pain. I ordered a shin brace from Roadrunners.com that should arrive soon after I get home. Hopefully that will help some. I also made an appointment with an orthopedic doctor in the clinic we use. His practice is busy so I couldn't get in there for a couple more weeks. My hope is that he will be able to give me some kind of diagnosis and treatment plan that will bring me back to 100%.

I will do an easy 4 to 5 miles tomorrow afternoon upon my return to California. I've got 16 planned for this weekend. Memphis is getting ever closer.

Planes, Trains and Automobiles

The past week has been a flurry of travel.

Airplane to Newark
PATH train to NYC, subway around NYC
private car to Long Island
Amtrak train from NYC to Providence, RI (my first time on an Amtrak, I was impressed)
taxi and airport shuttles as well
and finally another flight to Philadelphia.

I started the week off with a 4.4 mile run by hitting the Bonelli Picnic Loop twice. I did the 4:1 walk thing. I took the remainder of the week days off as a way to give my leg some time to recoup.

Saturday morning was a cloudy, humid morning in Providence, RI. I had mapped out a tentative route here before I left home. I took off from the hotel and ended up on Angell St. This street runs near the campus of Brown University. I was headed out to Blackstone St. but I missed it at first but I go a little section along the river and made my way back. Blackstone is a great running destination. It is old town street with a large greenbelt running down the middle with lots of trees and benches. There were quite a few other runners out there. I headed back to the hotel by going down Hope St. Hope is great because there are a lot a smaller, eclectic neighborhood restaurants. I broke the run up with 5 minutes runs and 1 minute walks. I saw a pretty cool looking dog. The owner said he was a mutt, but that he was mostly Sharpei and Dachsaund.

I really enjoyed this run. Providence is an historic city. There are a lot of trees and many varieties compared to my usual SoCal neighborhood. The larger homes on Angell and Blackstone were predominately stone and brick, usually three stories. As I moved to the interior of the town the houses changed noticebly to mostly wood siding, only 2 stories and much less land.

The run around Providence gave me 7.3 miles on the books. I completed them in 1:11 or 9:44 pace.

I awoke to ran in Providence today, Sunday, but I was leaving for Philly. I had no official duties today so I was definitely planning on filling the day with a run. I arrived in Philly around noon. The temp was in the high 80's and very humid. The heat index put it well into the 90's but I couldn't let the free day go without getting in some semblance of a run.

Because of the heat I modified the pace for sure but started to the 5:1. In my research before the trip I realized that my hotel was within 1.5 miles of the John Heinz National Wildlife Refuge. I headed out at 1:30 in the afternoon. There's well kept trail that encircles Lake Brady in the refuge. The run over was hot and wet. Once I hit the park the first part of the trail was shaded. That helped cool things down a little but the humidity was huge. The second half of the trail is more exposed. By then the heat and humidity were taking their toll. I took some liberty with the 5:1 schedule, even modifying it to 1:1 for the last 0.5 or so. After the completing the loop I decided that I'd accomplished my running goal for the day so I walked the 1.5 miles back to hotel.

The final numbers for this run were >90 degrees between 1:30 and 2:30 p.m. I'm giving myself credit for 4.7 miles (not counting the walk back) in a little less than an hour for an 11:42 pace. Considering the conditions and add in the fact that I had little sleep the night before and nothing to eat today, I'll take that.

I won't run again until I return home on Wednesday. As a travelogue note, Providence is a great little city. It is very easy to walk around, although somewhat difficult to drive around. The restaurants are plentiful and good. Saturday night was Waterfire in Providence. It is a very cool experience. I had a great time with my colleagues, but would definitely like to go back with Lisa someday. I wonder if they can make Waterfire and the marathon coincide?

Old Black Water

I pretty much stuck to the plan this week but I threw in a lot of walking and dialed back the Saturday long run from 16 to 12. I've pretty much decided to condense the schedule a little. The original planned called for 3 runs of 20 miles or more. I'm dialing that back to only 2.

With my first walk/run of the week happening on Monday, that gave me a good 2.5 days of rest before my Thursday run. It has been pretty warm around here lately so I waited until after 8:00 p.m. to hit the roads. It never seems to fail that school starting brings on a heat wave.

I went over to the equestrian trail in Via Verde for 4 miles. To extend my usual 3 miler I add on a nice quite street on a ridge in the hills of Via Verde. The street is a dead end so traffic is always light and there's a great view of the mountains in one direction and of the valley and downtown LA in the other. The houses on that street are well above the million $ price tag. There have been several empty lots on the street since I've started running there 4 years ago. I was surprised to see two new mini-mansions being built. I used a 2:2 ratio. I was surprised at how out of breath I was at the end of the 2 minute run. I'm not sure if I was running faster since I was running shorter or if I've just deteriorated beyond comprehension.

Saturday I went down to Huntington Beach and ran with my friend Terry and Mike. We all ran the Winter Trail Series together earlier this year. A couple of years ago Terry and I ran together almost twice a week, but it has been a long, long time since we've run a training run together. We kept the pace to something around 11:00 utilizing a 5:1 schedule. The leg had the usual pains around the shin and some extra added bonus tightness on the inside just above the ankle. Grrrrrrrr.

This morning I went over to Bonelli (I just can't give that place up) for an easy 3 miler on the trail. I set the watch for 3:1. I have no idea how long it took, but it felt pretty easy.

When all was said and done I passed the 7000 mile mark for lifetime miles (June 2003 to present).

Next week I will be traveling for work. It is a multi destination trip. The traveling will offer me the option of giving my leg some R&R. I do enjoy getting my run on when I'm out of town though. So, I will pack my running clothes and see what kind of opportunities present themselves.

The post title refers to the Doobie Brother song. On the way to the beach I was listening to classic rock. I always loved the harmonies of that song. The song brought back memories of buying 45's at the Ben Franklin downtown. My sisters and I would listen to those records over and over and try to figure out the lyrics. I laugh now thinking about how scandalous the band name was back in the day. Compared to some of the music of today the whole thing seems sort of tame and mellow.

Persevere

18A - Stick with it
24A - Never say die
41A - Keep on keeping on
51A - Hang in there
63A - Don't quit now

Perseverance was the theme of the August 28 crossword and as usual I'm running behind so I just got to it today, September 1. The five phrases above all had the same clue - "Persevere!"

I took advantage this morning of the Monday holiday and did my training "run" this morning. I've got school tomorrow night and I couldn't pass up the chance to run on a work free day. The schedule called for 5 miles. This would be the first time I've gotten back to that distance midweek since the injury.

To not cause any further stress to my leg I decided to go super conservative and did the "run" at a 1:5 ratio. Yes, I walked for 5 minutes and ran for 1. It was probably a little over kill but it worked. At first it felt awkward doing the run:walk backwards but after a while I kind of fell into a rhythm.

I "ran" my Cotton Tail Trail in Bonelli and even took a cue from Joe's friends Dick and Marilyn and picked up trash along the trail during my walk segments. At one point I came upon 5 mountain bikers on the trail coming toward me. The lead rider yelled out "Runner!". The funny thing is I was on one of my walking breaks. So although I walked most of my "run" I guess I still looked the part.

After the "run" I hit the gym for some upper body work before heading home. I spent the rest of the day cleaning out the garage. Lisa was able to get her car back in there for the first time since I started the bathroom remodel in April. I replaced the last two doors, the hall closet and Bryan's room, the day before. Just trim work and painting to go.

I've reevaluated the plan. I haven't taken any distances out yet but I may minimize the number of 20+ milers before Memphis. I've definitley given new thought to run:walk or walk:run; whatever it takes. I did check the website and Memphis is walker friendly, so one thing hasn't changed - I WILL be in Memphis. If I have to walk half the darn thing I'm getting it done and moving onto to state #14. Someday.

*Thanks to Joe and the crossword for the inspiration.

August Abridged

Has it really been three weeks since I threw up a decent post? I’ve been hitting my weekly mileage goals since Run Through the Pines, Week 10. I’m now at the half way point in the plan to get to Tennessee. I finished up August with 95.5 miles.

Week 11 was a grand total of 17 miles with the long run of 7. It was one of the hardest 7 miles I’d run in a long time. I’d done 6.8, 6, 8, 9, 10 and 6.7 on my way to RTP without issue. I used an 11:1 run:walk ratio for this one. I rationalized that since I was running shorter I could take less walking breaks. I reported after RTP that my leg felt good. It really did. But that was the last time it felt good.

Week 12 totaled 25.5 miles on a 14 mile long run. I ran the 2 Parks-2 Loops plus Summit House Hill route with the CA Cruisers. I took the first 4 miles really easy on the Summit House section staying back with the slower runners. Back on the 2P-2L section I stepped things up a bit. I used the 8:1 ratio this time.

This week, Week 13, the mileage stepped back to 19.5 with the long run of 8. All week long the leg had been bugging. The muscle tightness was back along the shin bone. With finger pressure along the shin I could find a pain spot without much trouble. I ran the 8 miler at the river trail along the Santa Ana River where I trained for my first marathon. It has been a long time since I’ve run this particular section. I went back to my tried and true run a mile, walk a minute routine. This is what I expect to use in Memphis. The one really nice thing about this run was my pace. I consistently held 9:30 miles without any perceived increased effort. This is a significant improvement over most of my recent long runs.

Later that day my leg was bugging me. The physical part is bad enough, but the mental side of it is even tougher. Sunday morning I got up to do my 4 miler. I had decided ahead of time that I would just walk the first three miles and only run the last one. I stuck to my plan and had some tough conversations with myself during those 50 minutes of walking. When I got home, Lisa was awake. She noted that I had been gone for quite a long time. I told her how I had walked most of my run and told her why.

She asked me, “Are you OK?” It was a simple question, but I don’t have a simple answer. Truthfully, right now I’m not OK. Admitting defeat to your own body is tough. It’s too much to think about and definitely too much to blog about.

It's a Dean Thing

I had the opportunity tonight to spend some time with like minded people at a book signing by Dean Karnazes for his latest book 50/50, Secrets I Learned Running 50 Marathons in 50 Days - And How You Too Can Achieve Super Endurance. I'd seen Dean before at a signing for his first book Ultramarathon Man. I've even had the chance to run along side him, for a short period of time, at the St. George Marathon in 2006. S. George was marathon 21 of the 50 for him. Although he finished well ahead of me he was still around the finish area when I got there and my wife was able to snap a picture of us together. I admit it, I'm a fan of the guy.

He spent only a few minutes talking about the new book and then graciously answered questions for at least 30 minutes. He insists that he's just an average guy with a passion for running. His hope for this book is to encourage the rest of us mere mortals to pursue our passions, whether they are running related or not.

A few days ago Greg; a runner, a blogger and a journalist; got to spend some time on the road with Dean. Greg interviewed Dean for his newspaper. Some of the out takes can be found here on Greg's blog. I’ve had the opportunity to run with Greg on the trails in the Santa Ana Mountains. He is a laid back long mileage trail runner. If you poke around his blog very long you’ll see he likes the long runs. One of the coolest things I think he’s done has been the Coastal Challenge, a 6 day stage race in Costa Rica.

While standing in the line to get the book signed I chatted for bit with a young guy behind me. He runs the marathon distance regularly, usually in the middle of the night, as part of his regular training, yet he’s never run an actual marathon. He is planning on running the inaugural Pasadena Marathon later this year as his first official. I should have asked him more about what motivates him to run so far at such odd times.

A kinda cool side note to the book signing was that I got to meet, Billy of L.A. Runner. I’ve been following his blog for the last couple of months. It is always cool to run into virtual folks in person. He just finished the San Francisco marathon a couple of weeks back in sub 4:00 time and is on his way to the next one, California International in December.

Of Canyons and Pines

After last week's easy - cut back week, it was time to ramp things up just a little bit more on the way to marathon #13. The plan called for 3-3 milers and a long run of 12. With some lucky placement of distances in the race schedule I pushed the planned 21 to nearly 24.

Thursday I went back to the OC to run the third installment of the Peters Canyon Summer Trail Race Series. The CA Cruiser contingent was thinned out considerably, being down to 5 of us. So much for all my big talk after the last one about gunning for Dr. John. He handily beat me (after having run the San Fran marathon just 4 days prior). This time the loop was run clockwise, leaving the rolling hills until the 2nd half. Some of the down hills are pretty steep, by no means my strong suit. I'd much rather go up than down. The weather was warmer but didn't seem to be a huge factor. In the end I was a few seconds slower than a month ago with a 49:46 for the 5 miles. This accounted for 2 of the extra miles for the week.

Saturday, I was back at the starting line for the Run Through the Pines Half Marathon. The half fell on the weekend of my 12 miler. The race is held in Crestline and is run as laps around Lake Gregory. Crestline is the closest and maybe smallest of the mountain getaways in the San Bernardino Mountains about an hour from home. Lake Gregory is a small lake at 86 surface acres at an elevation of 4520 feet. Lisa and I drove up Friday afternoon and spent the weekend there. It was a great excuse to get out of town and spend some quality time together. I was joined by 6 other Cruisers, 4 of which were staying at the same hotel by coincidence.

I wasn't going to "race" this one. I just wanted to get the miles in. I stuck to a 7 minute run/1 minute walk interval for the entire race. I started my watch at the beginning and used it only to track the intervals. The half marathon was 4 loops around the lake plus some extra to get the 13.1 distance in. The lake is encircled by a 6 foot fitness path about 3 miles in distance. I did have to check my watch once to determine if I'd made three loops or four. Although I didn't mind doing four loops, it was somewhat difficult to keep a mental count on just how many I had completed. Running the loops had the benefit of crossing the three on course aid stations for times each and you knew exactly when to expect the little up and downs of the mountain road. The course was about 50% shaded. The loop course also afforded multiple chances to see Lisa. She was the unofficial race photographer and caught nearly all of us each lap around.

I was the third Cruiser to finish, behind Randy and Cathe. I came in at 2:10 for a 9:55 pace, a satisfying pace for this point in the return/training. I had nearly caught Cyndee as she completed her third lap. Lisa and I waited and cheered for Denis, Dr. John, Dorothy and Cyndee to finish. It was a fun little event with only 75 finishers. The finisher award was a hand crafted cutout of a pine tree with a small nameplate affixed to the base.

We spent the afternoon reading and just generally being lazy. I read "Endurance, Shackleton's Incredible Voyage". It is pretty amazing what he and his crew accomplished in the Antarctic in 1915-16. We did take a pedal boat out on the lake which probably wasn't the best idea after having run 13.1 miles. We did enjoy some good grub while we were there. The shrimp penne at The Stockade was tasty and a great carbo load the night before the race. The fish tacos at La Cocina de Tony #2 were some of best I've had and went down really well with the celebratory Dos X's Amber. The homemade pasta cannelloni and manicotti at The Cottage for dinner were also very satisfying.

I got up Sunday morning and ran another lap around the lake to bring my weekly mileage total to 23.8. We couldn't leave the mountain without one good breakfast and Billy Bears fit the bill. We lingered over our coffee for a while not really wanting to come back down the hill to reality, teenagers and work.

Next week, things ratchet back a little with the long run being "only" 7 miles. The 7 miles reminds me of a shoe slogan I saw recently that said "Our short runs used to be our long runs". I'm getting back to that point and feeling good about it. My shin held up really well. The stress fracture and any lingering pain has subsided for now. Earlier in the week the physical therapist released me. Good news, yet a bit scary to be going it alone.

One little piece of trivia about Crestline I read in a brochure by the Crestline Business Council - "In 1921 Los Angeles real estate developer, Charles Mann, purchased a major interest in this area and began promoting Crestline Village as a year-round resort destination." Imagine that!

Magazine Wisdom

I’m not really aware of a runners’ high, but I think it keeps me from getting the human low – Jim Kravets (in Trail Runner magazine)

First off some numbers keeping:

79.2 miles for July. My third highest month for the year, but well off my average of 125/month in 2007.

This week was a step back week with only 15.7 miles, 3 - 3 milers and a 6.7 mile long run on Saturday. I did the long run at a 6:1 ratio. I felt really strong on the second half and could have easily run more but stuck to the plan.

I read an article that resonated with me in the May 2008 Running Times. It talked about adult-onset athletes. The definition pretty much fits me to a T. The closest I was to being an athlete as a kid was the manager for the junior high basketball team. Even with that I broke by little finger throwing passes during practice.

The chord that really struck me was the tendency of AOA's to train non stop; not taking into account training phases - conditioning, competing, peaking, and recovery. "Unfortunately for adult-onset runners, the sport of road running has developed into an endless, year-round competitive season." (Running Times, May 2008).

Since I started running I've trained year round. Living in Southern California just made me even more susceptible to this. The weather is almost always good and the local race schedule is plentiful year round. Combine this with the 50 state goal and someone like me can easily run themselves into the ground and apparently I did. The article predicts that 4-5 years into this year round schedule an injury could occur. This ultimately leads to an unplanned recovery period, 13 weeks in my case.

My best year was 2006 after having taken most of January off and then having a 6 month build to my first sub 4:00 marathon, my 8th marathon after starting from 0 three years prior. I've read about recovery periods but have never taken more than a week after a marathon, sometimes as little as three days, before getting right back at it again. I assumed my midpack efforts only required that little rest.

My body was obviously trying to tell me something different. The question is am I smart enough to listen.
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In other news, my friend and lab rat, Janice, ran her first marathon this weekend. We ran the Fontana Days Half together back in 2006. She is currently up in San Francisco at dental school. She trained with a race sponsored training group and finished the San Francisco marathon in 4:17. I'm really excited for her.

Ten Feet Off of Beale

I've been anticipating this post for a long time. Long before I ever got hurt. It's finally time to make the proclamation and change the title of this blog.

I'm going to Memphis, God willing, to run the St. Jude Memphis Marathon. A year ago Joe and I had talked of keeping our annual early December tradition alive. This will be year three. Tecemseh (IN) in 2006, Huntsville (AL) in 2007, now Memphis (TN) in 2008. (and trust me I've already scouted out possibilities for 2009.)

I've mentioned the plan, the physical therapy, the orthotics; now its time to draw the line in the sand. Thanks to my uber supportive wife. Memphis is on the books. That was my birthday present a few weeks back. Many probably already suspected it was.

Lisa is so supportive of my goal to run 50 states. She probably wants it for me as much as I want it for myself. I've learned to be careful what I mention around her. Give her an inkling of an idea, be it a trip, a party, whatever, and in no time flat she's made all the necessary arrangements. She sent in my registration, booked my hotel and made my flight reservations. All I have to do is show up. And run.

I'm going to stick with my low mileage plan to have the highest assurance possible of getting to the starting line. So this time around there won't be any speedwork, not that there ever was much, and there won't be many sub 8:00 miles, but it will sure be sweet crossing that finish line in Memphis.

How does "Twelve Down - Training for Tennessee" sound?

Then I'm running in Memphis;
Was running with my feet ten feet off of Beale.
Running in Memphis.
But do I really feel the way I feel?

* a little creative license taken

8-10-20

First off, let me say how much appreciate all the comments and concerns on my comeback. It is very cool to know that there is this great community of people out there keeping tabs on the progress. I really am trying to play this round of training smart and cautious.

The schedule I've chosen is based on the schedule for my first marathon back in 2004. I prepared for that one with a local running group. The buildup assumed a limited base and no prior marathon experience. I figured starting back at "square one" was a wise idea considering the three months off and increased likelihood of reinjury if I took things too fast. As added assurance I took the original plan at 5 days a week and modified it to only 4 days a week. This modification will keep my weekly mileage on the low side throughout the cycle. My highest mileage week will only be 34 miles. Low mileage by any traditional plan, but the goal here is to finish state 13 healthy and able to run 37 more some time in the future.

I've had my heart set on running the Memphis St Jude Marathon in December. Clearance to run again in June coincided perfectly with the 26 week beginner plan to get me there. When I got started I had no idea if I would get there and it's still not guaranteed, but I had to have a plan. When it comes to running, I am a stickler for the plan. Once I've committed it to paper I do everything in my power to get there.

This week, week 8 of the plan, was somewhat of a milestone week. I ran a long run of 10 miles for the first time and had weekly mileage of 20! I'm happy to report that the 10 miler went smoothly and my leg actually feels better than it has in awhile (knock on wood!).

I ran Jesse's Loop with the CA Cruisers. We met at Hillcrest Park and then ran all over God's green acre, Fullerton. I used an 8:1 run:walk technique. That pace kept me in the middle group. Thankfully the lead group would stop periodically to regroup. This route has many twists and turns. We ran on roads, trails, through a tunnel, down an abandoned railway, and around a lake. Finally returning to the park. I used my watch only to track the running and walking segments.

The rest of the week:

M - upper body workout with the personal trainer
T - 4 miles - Bonelli picnic loop 2x +
W - Yoga
H - upper body work and 3 miles on the equestrian trail in VV.
F - Rest
S- 10 miles - Jesse's Loop
S - 3 miles - out the front door for 15 minutes and back again

Total miles = 20.

Later today I will hit the gym again. Tomorrow the personal trainer will give my legs a work out. I'm still seeing the physical therapists but have cut that down to once a week after consulting with them on my progress. The next few weeks will alternate between step back weeks and slowly ramping things up. Let's see how it goes.

Rolling Along

Last week went off pretty much without a hitch as far as running goes. I stuck to the schedule pretty much as written. This was my third week with four runs and I still haven't broken 20 miles for the week. I did move Tuesday's 3 miler to Wednesday to accommodate Mexican food with friends on Tuesday.

The shin continues to hold up. There is sometimes a soreness in the calf muscle near the bone. It is less severe than before and somewhat lower on the leg. It comes and goes. I'm attributing many of the little aches and pains to re-entry into the running mode. The sensation, I don't want to call it a pain, comes on during the jumping exercises I do at the physical therapy as well. They seem to be somewhat at a loss on how to make it go away completely. I will continue to run, carefully and wisely. But I do have to admit that the intermittent aches and pains are wearing on me mentally. Whatever!

The week went down like this:

Wed - 3 miles Via Verde equestrian trail (after Yoga class)
Thurs - 3 miles on my part of my old standard 5 mile loop on the Bonelli trails - that run was fun but boy was I slow (have I said this before, 8-))
Sat - 9 miles over on the Santa Fe Dam River Trail - The CA Cruiser ran the Newport Back Bay. That run is 11+ miles and I didn't want to push things. I'm sure they enjoyed a nicer view. I did see several other runners, tons of cyclists and even 3 guys on roller blades. I thought those went out in the 80's. I guess not.
Sun- 3 miles on the equestrian trail, again.

Grand total 18 miles for the week. On tap next week I finally break the double digit barrier for a long run and hit 20 miles for the week, for the first time since February. Unbelievable.

The Big Question

After not running for nearly three months and anticipating being released to run again I wondered to myself and aloud to some friends "What if I don't love it any more?" It had me a little worried that I would even have the thought.

It has been difficult to explain to others how running 5 days a week and multiple marathons was fun. I can't really explain it to myself. I'm not an athlete, but running was something I enjoyed. After the injury the first week or so was really difficult. After a while though, I got used to not running. I guess that's what scared me into thinking I wouldn't enjoy it any more.

I still think about the big question. Sunday evening I headed over to Bonelli for an easy 3 miler. I headed out on what I call the Cottontail Trail a little after 8:00 p.m.

The sun had officially set while I was running but there was still plenty of light to navigate by. I was sharing the trail with no one but the namesake bunnies. I was at ease, enjoying the trail, the encroaching darkness, the cooling evening breeze, and the lemony smell of the eucalyptus trees when I realized I had the answer to the question.

I do still love it.

Out with A Trail Run

Thursday night I entered my age as 46 on a race entry for the very last time possible. I had decided to take part in the Summer Trail Run Series at Peters Canyon in the OC. This is a three race series, 5 miles each. I had wanted to do this series last year but didn’t and I can’t really remember why not. I had run Peters Canyon before with the Cruisers. It is a small, tame wilderness area tucked in among typical Southern California subdivisions. I figured it was a gentle entry back into trail running and the 5 mile distance wasn’t pushing the mileage boundaries too much.

I arrived early. The next car to park was driven by someone I recognized. It was smsmh and tc, wife and child of the amazing hip. It turns out Jeff was going to be there as well but was arriving separately and parked in another lot. It was fun to meet little tc in person. He seems to be a pretty happy guy. At the registration area, Jeff found me. It was good to see him and catch up a little bit. Jeff seems to know everyone so our visit was much too short. It will be while before we’ll be able to share a run again. Unbelievably the last time we’d run together was August 2006.

There were 15 CA Cruisers there for the event. I know many abhor the idea of just training through, but that was really my only intent at this race I just wanted to get in a solid 5 miles and ease back into the trails. I lined up about mid-way in the pack.

The race starts out on a gravel path at Cedar Grove Park in Tustin and makes its way over to Peters Canyon. About a mile into the race we head up the hills through the eucalyptus grove. The trail runs pretty much straight along the ridge, rolling up and down. I felt fine, but needed to walk, along with many others, up a couple of the hills. Although it was significantly cooler in Orange County compared to my home in Los Angeles County 30 miles to the north, it was plenty warm on the hills.

At the turn around point we descended into the canyon proper and ran into a really nice cool breeze on a gentle down slope all the way back. Running through this section felt really good. Although I couldn’t muster any real speed, I was able to just maintain a solid, but slow, consistent pace. My time for the five miles was 49:05. Jeff on the other hand who had planned on taking it easy finished in a blistering 34:03, 19th overall. Now you see why we won’t be running together for a while.

One fun thing about this series is the BBQ afterward. We hung out over burgers, chicken and the biggest bag of chips ever. None of the Cruisers won anything in the raffle.

I was cool with my sub 50:00 finishing time. My 9:50 pace was right on for a training run. Then I realized that my 50 State inspiration, the 74 year old Dr. John, finished in 44:24. I got schooled by a man 25 years my senior! I tried to tell myself that he was racing while I was just running. It didn’t really help. I can’t recall every losing a race to him. It was a humbling experience. Slow (just not so slow) and steady is the only way back. Race #3 in the series is August 7 and I’ll be gunning for Dr. John (so much for respecting your elders). I may not catch him but I expect to narrow the gap. Catching Jeff on the other hand is going to take something akin to a miracle.

Today, my first day on the planet as a 47 year old, was a complete rest day. No running and no gym. My wife got me a really cool present. I’ll have to tell you all about that one in another post. I hope all your Saturday long runs or races go well.

My Jail Cell

Before

After

Baby Steps

Every week I add just a little bit more.

Since June 2 I've run only three days a week. Two weeks ago I finally broke into double digit mileage at 13.5. This week I added an extra day of running for a total of 16.2 miles in 4 days. The days I wasn't running I was at the gym.

I sat down on Saturday and worked out a training plan for assuming that everything will work out for Memphis. I've kept it to 4 days a week for the remaining 22 weeks. I think it is probably in the best interest of longevity to keep it easy, at least for the time being. Four days a week and the relatively low weekly mileage that goes with it won't get me any PR's or a BQ, but I think it is the only way right now that I can even hope to knock off another state.

I also looked through the local race calendar and found some trail runs and half marathons that fit nicely into the schedule. Most of them are races that have just not fit in before. So I'm pretty happy with the plan.

On Saturday I went down to Yorba Linda and met up with the Cruisers for the first time in like forever. It was really good to see everyone and to run the old Santa Ana Bike Path. I ran with Jay for 6 continuous miles. I felt pretty good but was more than ready to stop when the time came. The iced latte afterward sure went down smoothly.

Those Dreams Have Remained

This morning I pinned a race bib to my shirt and waited for the sound of the air horn. I was off and running my first race in four months.

Tyler and I drove down to Huntington Beach for the Surf City Run 5K. Back in 2003 this was my first race ever. I had no idea what I was doing at the time. I'd been running for a month on my own and for a week with the Snail's Pace Running Group. I was using an 8:1 run:walk sequence at the time. I'd read Galloway's book at the beginning of June. I took walk breaks in the race. I've never done that since that race. My time was 34:27 back then.

Surf City seemed like a fitting return to racing since I just got restarted in June, the same weekend I initially started running in 2003. My only real goal was to have fun and finish somewhere south of 30 minutes. Tyler hasn't been running much lately so his plan was to stick with me.

The beginning of the race was the usual crowding and jockeying for position. We probably placed ourselves a little further back than necessary. It took us just over 30 seconds to cross the starting line. The only real issue was walkers, 4 abreast, in the center of the road, too far up front. We've all fallen victim to them and they have every right to be on the course, but a little etiquette would go a long way. Tyler and I managed to stick together even with the weaving and bobbing.

We hit the first mile in 8:54 (my watch). That was a pleasant surprise. Not exactly Speedy Gonzalez but faster than any of my recent runs would have predicted. I just kept motoring along. Tyler was consistently just off to my right shoulder. At the halfway point, Tyler faded a step or two back. I couldn't see him out of the corner of my eye any longer. I just keep truckin' along. We had decided ahead of time to each run the best race we could.

I hit the 2 mile mark in 8:36. I was impressed with that. About that time I started getting the tingling feeling in my hands and on the top of my head that lets me know that I'm pushing a little. I kept moving forward as smoothly as possible.

The finish line is around a left turn. As I approached I could hear the announcer calling off the times and doing his best to get people to finish in 27:00 minutes. I thought - No way - but I stayed calmed pushed it a little and made it in at 27:10 or so official. The last 1.1 was at 9:15 for a final time by my watch of 26:45 - a very satisfying return to running/racing. Tyler came in about 1:30 after me.

Now I'm off to clean up the doggie doo doo and sweep the back porch. We're hosting about 25 friends for a July 4th swim party and barbecue. Feel free to stop by, the more the merrier.

note: the post title is a little snippet from the Welcome Back Kotter theme song.

Decrepit Peacock

I wanted to get in a three mile run tonight and couldn't decide if it was better to do it before or after the yoga class. Yoga started at 8:00. By the time I got around to making a decision I really didn't have enough time to go over to the equestrian trail for a run, so I opted for a 2 miler on the treadmill at the gym which gave me a couple of minutes to relax before the yoga session.

I'd never tried yoga before, but it has been recommended by several friends and runners as a good way to stretch out the muscles. Since I tend to be very tight, especially in the ankles and hips, I figured it couldn't hurt. The class is on Wednesday evening, which has been a off day from running so far and I'm not taking an on campus class this summer.

Another important factor for me is that the class was being taught by a guy. I figured that way I wouldn't be the only other guy the class. The classes I've seen going on at the gym tend to be heavily populated by the female gender. There ended up being about 5 guys and 30 women. I wasn't very graceful or able to do everything with the nice long lines, but the instructor was good at allowing us to do each pose to the best of our ability. Learning the vocabulary was a challenge. Like everything it will get easier with practice.

I need to learn about trade theory in the Czech Republic before tomorrow at midnight, so if you have any insight on that particular subject feel free to leave a comment. A half page paragraph on both a government intervention theory and a natural trade theory will do nicely. Thanks!

Lunge, Step Down and Roll

I endured a killer leg workout with my personal trainer on Monday night. Among other things I endured 20x2 double pump lunges with 20 pounds of weights in my hands. That alone just about kicked my butt but there was much more.

Tuesday I had an appointment with the physical therapist. They were trying to squeeze 5 days worth of appointments into 4 so I was able to get in about an hour earlier than normal this morning and ended up having the PT, an intern and an aide all to myself. After the previous nights lunges I opted out of them today. They did tell me that I was doing the step down picture perfectly and wished they could have taped them to show other clients how to do it right. I'd better be getting pretty good at them. I've been doing them 2 to 3 days a week for the last couple of months.

Tonight I went out for a 4.5 mile run. Since I'm on the comeback trail I'm running a lot of the old routes I used to run back in 2003 when I started this crazy little adventure. My times now are about equivalent to then, too. Afterward I used the new foam roller. Boy were my quads screaming. My wife and son can't quite figure out how a big round piece of styrofoam would do anybody any good and get quite the kick out of watching me roll around the floor.

Last week at the gym I realized that there is a yoga class on Wednesday at 8:00 I'm going to give it a try tomorrow. I'll let you know how it goes.

Two more days until a long weekend! (Not that I'm counting ;-0)

The Slow Build

When I last posted I was threatening to get up early the next morning to get my 2.5 mile run in. I am happy to report that I did get up and got it done before work. Go me! Later that day the physical therapist had me run a mile on the t-mill. I haven't run on the t-mill since then, June 11. It has been all outside running for me. I am a happy man.

I have been taking it very, very slow and easy getting back into this. I seriously cannot figure out how I had the time to run, let alone blog, before the injury. Now that all the dust has settled from the bathroom remodel (I'll get pix ups someday, promise), graduation and visiting relatives, I think I can find a better balance. Or maybe I'll just ignore everything and go running!

I was able to start running the first week of June as planned. My weekly mileage totals have been low, low, low.
June 2-8 4.5 miles
June 9-15 7.1 miles
June 16-22 8.5 miles

I've even made it back to Bonelli but have limited myself to the paved picnic loop and other roads. I was able to do a fun 3.6 miler one day while my sisters and a niece walked in the opposite direction. We saw each other multiple times as I ran the loop twice for the one loop walking. At that point it was my longest run and I did it using a 4:1 run:walk ratio.

This week at physical therapy the doc told me he wanted me to ramp things up considerably to see how my leg would hold up. I didn't want to go too crazy but I did get in three pretty good runs.

Tues: 3 miles on the equestrian trail in Via Verde
Thurs: 4 miles on Raging Waters Dr and "cottontail trail" in Bonelli
Sat: 6.5 miles on Robert's Loop

I did today's long run with a 6:1 run:walk ratio. My pace has been hovering at 10:00 plus. Slow, considering where I was before the injury, but it feels good to be running. I've definitely lost some aerobic capacity and there's a lot more bounce around the middle and more chafing between the legs than there used to be. The training buildup should help both areas.

I am also the proud owner of a new "Stick" and a foam roller. I've added these to my arsenal to help fend off any future setbacks. Stretching is still an issue for me, but I'm making improvements.

The Lure of an Unpainted Door

I had all the best intentions. It was only a measly 2.5 miles.

When I got home from work I really had planned on going for my second "real" run. The last 0.5% of the bathroom project, the unpainted door, called out. I just could not resist the need to have it painted before my brother and his wife showed up later that evening.

I was able to paint the outside before Lisa arrived home with the groceries. Then my focus switched to preparing my now world famous pasta puttanesca for my parents (this time with chicken only). Lisa took over with the brush while I slaved over the stove. After dinner I finished the last few strokes on the back of the door.

I sat around chatting with my parents, waiting for the pasta to digest a little before taking off. Just as I was about to change into my running clothes, my brother pulled into the driveway. We sat around and talked some more. I heated up the leftover puttanesca that had just gone into the refrigerator. We worked on the details for them to see a taping of the Price is Right in the morning.

Before I knew it the time was well past 10:00 and I still needed to study for my final exam in Business 101 on Wednesday evening. I didn't really give it the attention it needed but I will have some time tomorrow to look over my notes a time or two.

I decided to knock out a quick post. If I didn't run at least I could blog. I may attempt to get up early and knock out the 2.5 miles as the sun rises.

Stay tuned.

8 Minutes

Last Monday, June 2, I was allowed to run on the treadmill at my physical therapy appointment. It was only 8 minutes, but it felt good. I was happy. June 2 puts me right on schedule for a completely new buildup for that December marathon and 13th state I was planning on.

At my Thursday appointment I got to run for a complete mile, uninterrupted. The pace was slow, 10:00 per mile, but I was running. I land too hard. I am a pretty noisy runner and even more so on a treadmill. They want me to keep my lower abs tight and to lengthen my stride a bit. I can get it done when they are standing there reminding and coaching me. I'm not so sure how it will go when I have to do it on my own.

The doc gave me permission to go for a short run on my own over the weekend as long as I stayed off concrete. That wasn't a problem for me.

We went got up early (4:00) Saturday morning to take my parents to see the launching of the hot air balloons down in Temecula at 6:00 a.m. My parents came in from OH on Tuesday. My brother and sisters and assorted nieces begin arriving today. I spent most of Sunday doing all the final detail work on the bathroom remodel so it was 8:00 p.m. before I got out there for my run.

I headed over to the trusty old equestrian path in Via Verde. I hadn't forgotten how to run. I was afraid that I might. I was pretty slow but I covered 2.5 miles. This was a little more than the doc had wanted but I couldn't let myself turn around until I hit a landmark (stop sign). Since I had more than doubled my mileage with that run, he didn't let me run on the treadmill yesterday at PT, but told me to run again outside on Tuesday. That was an agreeable trade off to me.

I'm woefully behind on keeping up with all of you, but now that the bathroom renovation is 99.5% complete, and with graduation festivities winding down this week and house guests returning home things should start to get back to a more normal state and I will be a runner and a blogger once again.

Thanks for waiting for me.

Nine Weeks

Nine weeks since I last took a single step running. I'm still healing from the stress fracture to my right tibia. I have my good days and bad days. I haven't blogged not because I haven't wanted to, but because I just haven't found the time. I honestly sometimes can't figure out how I ever found time to run in the first place. Life has been so busy. I really do miss keeping up with all the super people I've met through blogging and running. I think the fact that I've unintentionally cut my ties with you all bums me out even more than not running has. I dislike being a fair weather friend, but I am afraid that that is the way it goes.

So what have I missed:
Catalina Marathon, March 15, 2008 - DNS
Big Sur Marathon, April 27, 2008 - DNS
This weekend I missed the Malibu Creek Trail Challenge, a race I've run twice before in 2005 and 2007. So to keep the odd year thing going, I guess missing it this year isn't so bad.
I'm super bummed that I will have to sit out the Fontana Days Half Marathon this year as well. I've run it three years straight and had intended on keeping my streak alive. Back in December I had hoped to run Rock and Roll San Diego with my oldest son, but stress fractures for both of us have necessitated a reschedule.

The good:
I was released by the doctor that diagnosed the stress fracture to begin physical therapy. He also equipped me with a pair of orthotics on May 1. Working with the physical therapist has been very good. The pain in my tibia has subsided considerably. I've found out just how weak I truly am when it comes to some basic motions. All the work with him should set me up well for a great come back eventually. The original doc says I can start walking longer distances with the orthotics and left it up to the PT to release me to run. We haven’t set a firm date, but I’m really hoping to be running again by June 1. I've been going to the gym and riding the stationary bike up to 40 minutes at a time and I’ve been working with my personal trainer twice a week including a leg workout every other time with him. I've been getting in some exercise but nothing really replaces the feeling of being out on the streets and trails under your own power. All in due time, I suppose.

I did get to go to Big Sur to support my running group and my son, who ran a leg of the marathon relay. He had leg 2 and decided to run leg 3 up and over Hurricane Point as well. I had a good time shouting and ringing a cow bell near the finish line. A highlight of the trip was dinner with Michelle, Eric, Dori and Donald.

The one thing that has been keeping me insanely busy lately, is a complete bathroom remodel. We had someone replace the pink 1958 bath tub for a new white model and will have someone else install new can lights and a separate switch for the fan, but the rest has fallen on me with help from my wife. I've spent the last several weekends from sun up to sun down installing backer board and tiling the tub enclosure. The garage is full of tile for the floor, new cabinets, a new toilet, lights, towel bars, etc. I've got to finish before June 3 when relatives start arriving from out of state for our youngest son's high school graduation. From this perspective, not running is a good thing.

I took some time today to make lunch for my wife and mother-in-law for Mother's Day. I made Pasta Puttenesca with shrimp and scallops (with an extra one of chicken for my son and sister-in-law). Salad and warm bread rounded out the meal. Then I made a lemon bundt cake and mixed berry sauce with vanilla ice cream for desert. It was all pretty darn good, if I say so myself.

The future:
It looks more and more like my only marathon this year might be Memphis in Tennessee with Joe and whoever else decides to join us. I'm really hoping to re-enter the running scene by taking part in the Surf City 5K on July 4. This was the first race I ever did back in 2003 when I started running. It seems like a fitting return. I won't be fast but I should be able to cover the distance by then.

In the meantime, thanks for hanging with me and accept my apologies for not stopping by more often. I've missed you.

Ironic

I travel fairly often for business and I really don't mind it. I've reached a point in my life where it fits in nicely. My boys are old enough to leave alone and my wife is a confident, self sufficient woman. This week I happen to be on the east coast. I flew to Philly, visited a customer in Jersey, then drove through Delaware and Maryland to end up in Virgina to visit a couple more customers the following days. (I kind of got a kick out of being in 5 different states in the same day, something that is not possible in a car on the west coast).

The best part about traveling for work for me is the chance to try out some new running scenery. When I pack my bags for a trip the first thing in are the running shoes and assorted technical clothing. I even wore my running shorts under my jeans on a flight once so I could hit the park on the way to the hotel. When I make my flight and hotel reservations the very next thing I do is scout out potential running routes in the area, then I get around to finding the directions to the offices I need to visit.

All that was true up until this trip. This trip there are no running shoes in the suitcase and I never even looked around for a running route. It was OK, I've gotten over my initial bout of malaise and crabbiness. As we (I was traveling with a sales rep) were driving down the road, just as we made the last right turn toward the hotel I spotted it...a rails-to-trail path. Unbeknownst to me, the Washington & Old Dominion Trail ran right behind my hotel.

My first thought was - what kind of cruel cosmic joke is this. Then I decided to make the best of it and changed out of my "dress up and meet customer clothes" into my jeans and skechers and headed out for a little 3 mile walk down the W&OD Trail.

I took another walk this evening as well. I still can hardly believe that there is 45 continuous miles of asphalt and 32 miles of adjacent crushed gravel path route outside the back door of my hotel and I didn't plan it that way. I saw a whole bunch of runners this evening along with numerous walkers and bikers. I really wanted to be running too, but walking sufficed.

If I ever make it back to northern Virginia on business I know where I'm staying and I know where I'm running, God willing.

Memoirs

I like games. I also like winning games. I don't usually play a game that I have no chance of winning, like football and poker. This game I could at least give it a good try and who's to say if I won or lost.

I was tagged by "Sarah," of "Run...Here...Now" to play a little game called "six word memoir".

Here are the rules:
1) Write your own six word memoir
2) Post it on your blog and include a visual illustration if you want
3) Link to the person that tagged you in your post, and to the original post if possible so we can track it as it travels across the blogosphere
4) Tag at least five more blogs with links
5) Leave a comment on the tagged blogs with an invitation to play!

I thought of a few tactics for this one, but the hardest part for me was choosing 6 words. I kept coming up with 5 or 7. But the rules are the rules and being the black and white kinda guy I am I had to stick to them. Kind of like a training plan, you know. So here goes....

"Still trying to figure it out"

Visual illustration, huh? How about this (I'm on the road so I'm borrowing a pix from the web):

"Mark 8:36"

OK, that meets rules 1, 2, and 3. So in the spirit of the game I tag: Pat, Danny, Charlie, Randy and Ben (PreFan1982). I will be leaving comments on said blogs soon. I apologize if you’ve already been tagged or don’t like playing along, but since I’ve already made a point about being a stickler for the rules, I gotta do it. Rules 4 and 5 complete.

As for me on the running front, it’s been 4 full weeks without running. I have an appointment with the doc next Tuesday. I hope to know more then. I have felt a decrease in the pain level, but the thought of testing the waters scares me a little at this point.

I checked the calendar to count back from Memphis in December. I feel like it might be prudent to start at or very near square one when I am able, both mentally and physically, to run again. A beginner’s marathon training program would have me starting mid-June.

Bonelli Vicariously

Tyler was home last week; spring break. He has been able to start running again, building back up from the stress fracture he sustained after the half marathon. He found a program online from the Pfitzinger Lab Report. I've bookmarked it myself for future reference.

Although not strictly on the plan, he took advantage of the terrific spring weather and headed over to Bonelli for a 3.5 mile jaunt and brought his camera along.

I haven't run a step since the last run of the WTRS. Total mileage for March 2008 was an all time record low of 26.7 miles. A coworker made the observation that maybe this is what happens when you break your self imposed moratorium on California marathons for Catalina and Big Sur.

I've kept myself busy with home improvement projects. The hedge around the backyard is completely trimmed from one end to other for the first time since we moved into this house in 2000. We've painted our bedroom (twice) and installed, trimmed and painted 4 new interior doors. I've got three more to do and a bathroom remodel scheduled.

Run and race well and put in a couple of miles for me.

A Simple e-Mail

I've considered several posts about the situation I find myself in but haven't quite figured out how or what I really want to say. This email string pretty much tells the story in far less words than any post I've composed in my head.


Hi Darrell,

Did you get to run Catalina? How are your legs? We hope you will heal in time for the Big Sur. When is your next state marathon? Be sure to put April 19th on your calendar for the Big Sur get together.

See you soon,

John and Dorothy

------------------------------------------------------

John & Dorothy,

I've definitely put the 19th on the calendar.

I did not run Catalina. The docs think I probably have a stress fracture. X-rays are inconclusive but there is a tell tale pain on the bone. Everyone recommended against Catalina so I finally listened. Big Sur looks doubtful at this point as well. It is only 6 weeks away. If I take 6 weeks off there is no way I'll be ready for a marathon. I may not even be ready for a leg of the relay, which I may consider if there was an opening. We'll be going anyway since Tyler is running one of the relay legs.

No states are planned this year yet, except for possibly Tennessee in December. I've got to let the leg heal up completely if I have any hope of running 38 more states someday.

Take care,
Darrell

WTRS Comes to an End

Here it is almost time for another weekend, and I'm finally getting around to posting about the last race in the Winter Trail Run Series. This time out it was 21K on completely new trails from the rest of the series. The maps and Garmins show 12.7 miles but I guess a 20.4K doesn't have quite the same ring.

What a beautiful weather day it was. We we so lucky throughout this whole series with the weather. It often rained the whole week before and even within hours after finishing but never on the race. I was kind of in a whiny mood at the start. I was cold (it wasn't really), I was tired (I hadn't slept well the night before) and my leg (the right one with the calf/shin issue) wasn't feeling too good. My bib number was 250. I hoped that that wasn't going to be my finish time.

We headed off down the road and it seemed like just about everybody took off ahead of me. I was taking it as easy as I could to assure a finish with the bum leg. As we chugged up the first climb up Main Divide, there were more than a few of us walking. The RD had counseled us to walk this and save our energies for later. We'd need it. I knew what was in store but I'm not sure how many others really did. Going up hill doesn't bother the leg.

After the aid station we headed down the Trabuco Trail, 1400 feet down. It was an amazing beautiful and fun trail to run down. The leg held up but I felt each step going down. I slowed to almost a walk on the steeper parts. There were some really rocky sections that made footing a bit of an issue.

Once we hit the bottom we headed UP and I do mean UP, Horsethief Trail, back up 1300 feet of the 1400 we'd just come down except up in 1.5 miles instead of the 2.5 miles down. I'd run this section before. There wasn't much running, but I did pass a couple of people even walking UP. As we approach the peak the trail takes on a different look, more sandy with ironwood brush. I was very happy to see this area knowing that the hardest part was over.

This time went we hit the summit we headed right on Main Divide back toward the aid station and ultimately down the hill again back to that starting line. Going down that hill was one of the toughest runs ever. My leg was throbbing with each downward step. I've never been a good downhill runner and on this particular day my downhill run was probably slower than my uphill walk. The last quarter of a mile or so was on a flat trail, except for the fallen tree we had to climb over.

My final time was 2:45:46, longer than the Boney Mountain Half in January by 10 minutes or so. I'm not sure which course is tougher, neither is easy, but I was happy to have completed the whole Winter Trail Series. This has been on my running radar for awhile. I wouldn't mind adding this as an annual event on the race calendar. You can't really beat a winter race where you can where a sleeveless shirt and get a head start on your summer tan!

This post has gone on long enough, so the current state of the leg "injury" will have to wait for another post. Sorry.

Making Exceptions

This post has been a long time comin'. Finally, the answer to where's Darrell going to run his next marathon? What state is he going to conquer next?

I'd like to thank the bloggers that have invited me out to their state in 2008. David in Florida, Wes in Georgia and Rae in Tennessee. I have to give special mention to Neese, fellow ex-Ohioan, who volunteered to send my wife emails to get me to come to South Carolina. All places I'd love to go and people I'd like to meet (or see again in Wes' case).

My running group, the CA Cruisers, have been planning a yearly destination race. 2005 - Chicago, 2006 - St. George, UT, 2007 - Washington DC. In 2008 they've decided that the destination is the Big Sur Marathon. What was I going to do? I've had a moratorium on California marathons in favor of the state goal, but there was no way I was going to miss out on Donald's favorite marathon. Donald has done such a great job talking up this marathon, I knew it was only a matter of time before I'd run it.

I had originally committed to running my first ultra in CA this winter as well. When that didn't pan out I decided to go all the way with the California exceptions in 2008 and added another race from my wish list. With any luck I will be running the Catalina Marathon next weekend. I've hinted at running the inaugural Big Bear marathon in the fall as long as I've gone and broken the No CA Marathons Rule.

The big factor now is the state of my right calf. The knot/pain gets better during the week when I only do the bike at the gym but then flares back up in a big way after my longish runs on the weekend. The pain started about the time I started the WTRS wearing my trail shoes. I'm slated to run race #4 of the series this weekend and I'm going to wear my street shoes.

I do have an appointment Friday afternoon at a sports medicine/physical therapy clinic that comes highly regarded by a couple of my Cruiser running pals. After Catalina I can take some time off but I've only got 6 weeks after that before Big Sur. I don't expect much from either race in terms of times but I do hope to cross the finish lines having enjoyed the routes and with a smile on my face.

As far as other states in 2008, I only have tentative plans to meet Joe in Tennessee at the Memphis Marathon for what will become our 3rd Annual Early December Blogger Reunion Marathon. All are welcome to join us.

So, there it is, finally - my 2008 marathon plans assuming I can rehab the leg properly:

March 15 - Catalina Marathon, CA
April 27 - Big Sur International Marathon, CA
Sept 6 - Big Bear Marathon, CA
Dec 6 - Memphis Marathon, TN

Unexpected

Just like last week my only miles were my Saturday long run. And just like last week I got some sort of aerobic exercise on the stationary bike at the gym on three occasions.

The weather all week had been very decidedly spring-like. I hadn't had a chance to run with my Cruiser buds for a while. This week's email plans included the line "It looks like we can put aside the rain gear for this week end and pick up the sunscreen instead." I was also excited about running with them since they planned on running into Chino Hills State Park. Trails - woo hoo!

Much to my surprise I awoke to a cloudy, misty morning. I checked the weather on-line and the forecast called for highs in the 70's and 10% chance of precipitation. Since the run was 30 miles from home I went out the door dressed for the sunnier weather predicted. Alas I arrived in Yorba Linda to the same gloomy, wet conditions.

The run included 2 miles on streets to get into the park. The street was Fairmont and the direction was UP. What a way to start the run, I hadn't expected that (but the downhill finish was sure going to be appreciated).

We regrouped when we hit the entrance to the park. I fell in with Denis for the loop through the park. He had just recently returned from running a marathon in Tahiti. I think that is pretty cool. This was also his first time running in Chino State Park. I think he really enjoyed it. The low clouds and mist persisted throughout the run, making visibility with glasses difficult. It even rained a little at one point, not exactly the weather I expected, but really good for running none the less.

The loop on Southridge, down Diemer, Telegraph Canyon and back up Little Canyon trail was 5 miles. Add this to the road section and the whole run would have been 9 miles. I was really hoping for more. When Dennis and I reached the exit there were some of the faster runners waiting for us. Among them was Julie, my MCM partner and current WTRS buddy.

I looked at her an told her I was thinking about making another loop around. She just looked at me and then said "You're not kidding are you? Do you need the miles?" No, I wasn't kidding and I kind of hoped she'd be interested in going around with me. As far as needing the miles, I don't know, but I did WANT the miles. Julie wasn't biting so I ran the loop alone for a total of 14 miles.

My total mileage in February was a paltry 83.1 even with the added extra bonus leap day. It is likely to be on the low side for the near future.

Fifteen Minutes

On my way to work this morning I got a call from a friend Mike. Mike was surprised to find my picture in the newspaper. Even more surprising is that it was on the first page of the sports section. Finding my picture in the sports pages, let alone the front page, is about the most unlikely occurrence I could expect. How did this happen?

A while back I was approached by Doug Padilla, sports writer for the San Gabriel Valley Tribune. He had been researching the Internet with the intent of finding some local high school athletes that had gone on to great things at little out of the way schools. His search accidentally led him to me (Thanks, Google!). Doug and his editor were intrigued. I met Doug over lunch about a month ago and told him my story. He arranged for a photographer to meet me on my next training run the following Saturday.

The article appeared in today's paper. The Tribune is part of a larger conglomerate so the story is also in the Inland Valley Daily Bulletin, Pasadena Star News and the Whittier Daily News. Here's a link to the story, minus the picture in the print version. I like that Doug took the angle or running with a group to insure success. It's bummer that he left Lisa out of the story. A big part of my story is her support and how we share the trips as mini vacations.

Enjoy the story. My wife bought 6 copies at lunch for various relatives. A coworker printed out the online text and hung it up in the coffee area. My father-in-law was impressed that someone in the family made the paper without dying or being in jail!

Thanks Doug for making me a star for at least a few minutes.

WTRS #3

Another beautiful morning for a race in the mountains. We have been so fortunate with the weather during this series. Just like the first race four weeks ago, it rained off and on all week and the people on TV who get paid to "predict" the weather were talking rain off and on all weekend as well.

We arrived at race start under mostly clear skies with temps on the chilly side, about 35 degree F. The 18K course was predominately a replay of the 12 and 15K course with a little extra loop thrown in. The extra loop was part of the Chiquita Trail. It is one of the most easily runnable and enjoyable parts of the entire series so far. My friends and I have finished up in the same order at each race. Jim comes in first among us and wins his age group, then Julie, me, Terry and Mike. There were 108 starters and finishers. Within the first mile we've each pretty much found our groove. For the last three miles I ran alone. There was no one in sight in either direction of me. I ran that rocky downhill alone again but this time I knew I was on the right track. By my watch my time was 2:10, about on target for my pace in the other races of this series, at 11:30-ish.

By the time I drove home and showered, it was 2:00 in the afternoon and raining again. Not a bad day at the races. As predicted in the last post this was pretty much my only mileage for the week. I did get in 1 mile on the treadmill before weights with the personal trainer on Wednesday.
Speaking of the personal trainer, I've had an appointment with him once a week for the last 7 weeks or so. When I signed up I negotiated some extra sessions and my son was taking advantage of those. Although he still goes to the gym his tolerance for being pushed a little extra by the PT has worn out after about three sessions, so for the last two weeks I've worked with the PT twice a week.

My primary goal when I signed up was to gain some upper body and core strength. Every week the PT asks what we going to work on and I always say upper body. He has tried to convince me to add some leg work into the mix. After working the upper body two times with the trainer last week (I've been working the upper on my own at least two other times each week as well), I finally decided to throw legs into the mix on Wednesday.

I've resisted leg work assuming that as a runner, my legs were strong. Boy, oh boy, was I wrong. He worked my legs and it hurt way more than I ever expected it too. Thursday my legs were sore. By Friday they were major sore. Sitting down and standing up were major undertakings. I believe they hurt worse than after any marathon. By Saturday, race morning, they were still pretty stiff and sore. The first few steps of the race, I felt like I couldn't get moving. Fortunatley they finally kicked into gear and the weight session didn't seem to have much of a negative effect on the outcome of the race.

The pain between my shin bone and calf was noticeable during the race, but not so painful that I couldn't run. I iced it when I got home and for most of the afternoon it felt pretty good. By late evening it had knotted up pretty well and walking was painful, especially the first couple of steps. Today my legs are feeling a little livelier post workout and I've continued the ice and Alleve regimen for the shin/calf thing. I plan on sticking to non load bearing cardio this week with only a 15 miler or so planned for the weekend. The 4th and final race of the WTRS is in two weeks. It is 21K on completely different trails. This one includes part of Main Divide Road and Trabuco Trail, which I've run before, in the rain. We'll see what the weather dude's have in store for us this time.

Until then, run happy!

Word to the Wise

After applying Biofreeze gel to your sore calf, be sure to wash your hands thoroughly before using the john.

Twenty near LAX

Last weekend's 20 miler was the only run I got done last week. I did make it to the gym twice during the week and put in some good crosstraining efforts on the elliptical and the bike.

Just for something a little different, for the run I headed to the LA county beaches. I started out near the Los Angeles International Airport at Dockweiler Beach and headed north. I only had a rough idea of landmarks for a turn around point, so I mostly ran for by time. Since I run naked (no Garmin) the 20 miles may be a little soft but not by much.

I ran around the marina at Marina Del Rey and then through Venice City Beach and up past Santa Monica State Beach before turning around. On major con of this route is all the concrete and that the bike path is marked "Bikes Only" but the bikers were in a mood to share. The pros included the carefree nature of the run and on the way north I ran into many large groups of runners from the LA Road Runners. There must have been 8 to 10 different pace groups of runners with up to 20 or so in each group. It was pretty cool to see that many runners training en masse. The Los Angeles Marathon is only two weeks away. It is NOT my next marathon.

I was out there for 3:09 so the 20 miler distance better not be too soft. The 9:27 pace is still among my slowest paces in a very long time. At the end of the run I felt like a zombie. Luckily after a cool down walk, some light stretches, some food (a power bar and banana) and some cold water I felt human again in no time at all.

I haven't mentioned it much lately but the left hip is still a nagging issue. I've gotten used to it. Stretching and massage seems to help a lot. Now I've got another thing that is bugging me even more. There's a pressure, sort of a large knot, between my tibia and my calf muscle that I feel with each step. I've been running through it, but now it hurts even walking. I've been trying to self massage and ice but the pressure is pretty deep. As much as I dislike the idea, I may need to seek professional advice.

This weekend is race #3 of the Winter Trail Run Series, an 18K. It may be the only run I get in this week

As Sarah note, the 20 miler likely indicates a marathon in the future. Hopefully this latest injury won't be the end of those plans.

WTRS #2

Another weekend, another trail race. Saturday was the second in a series of increasing distance on the trails in the Cleveland National Forest, Blue Jay Camp. This week the distance was 15K. We ran most of the 12K course with a little extra added on at the beginning.

I had to keep reminding myself that this was the Winter Trail Run Series. Based on the calendar it is technically winter, the 70 degree air felt a whole lot more like summer. Such is the difficulties we face here in Southern California.

David brings up the point that last week's 15K mudfest in Mission Gorge can't really be called a race. There's no doubt that for me, and probably a few others, these runs are just a chance to be outside on some trails that we might not get to be on otherwise and to share the fun with a bunch of other like minded individuals. On the other hand for some, the race is on, no matter the conditions of the trail. Trail racers are some of the fiercest competitors out there during the race and then the best cheerleaders for the rest us afterward.

This week's race was flawless, there were no trail marking snafu's this time. This time we all knew exactly when to turn right. The RD had sent out a scout on foot and another on bike to check the markers prerace. He is quite a colorful character and I get the feeling that he wouldn't be shy about disemboweling the culprit of last week's escapade.

I got my new 15K PR at this one, coming in at 1:46:35, good enough for 56 out of 129. The RD has put a nice write up about the race, here, if you care to read it. I carried my camera with me and took a couple of shots of the winter wonderland around me. (Thanks to Trail Scat for the Smilebox link.)

Make a slideshow - it's easy!

Along that really rocky section I was running alone. I couldn't see or hear anyone in front or behind me. The trail looked familiar from the last time but I wasn't sure. I stopped a couple of times, not sure if I should keep going. I finally just kept going downhill hoping to see ribbons at the end. Thankfully they were there because I wasn't really lovin' the idea of going back up to find the right trail or that I was right all along.

It was a nice run. There's nothing really to complain about that.

Thursday, I was on vacation and had planned on getting the speedwork done on the 'mill at the gym during the day when the machines would be less busy. The 'mill seemed to work out well for me a couple of weeks back. Instead, the beautiful day beckoned me to run in Bonelli. I heeded the siren's call and left the speedwork for another day.

Sunday was equally as enchanting, weather wise, so I justified another trip to Bonelli even though my plan is to run three days a week at the moment. In my weakness I justified the extra miles as making up for the 15 miler on the schedule that was only a 15K. Still nothing to complain about.

I've got a 20 mile training run on tap this Saturday. Winter is still on vacation, the predicted high is 74F. (OK, now I'm just gloating.) Have a great week, be nice to your Valentine.