Running and the Brain

Need to remember something?  Take a quick run around the block or hop on your bike for a few minutes.  A short burst of moderate exercise enhances the consolidation of memories in both healthy older adults and those with mild cognitive impairment according to research done by scientists at UC Irvine's Center for the Neurobiology of Learning & Memory. http://www.sciencedaily.com/releases/2012/11/121127094315.htm  "In their study, post-doctoral researcher Sabrina Segal and neurobiologists Carl Cotman and Lawrence Cahill had people 50 to 85 years old with and without memory deficits view pleasant images -- such as photos of nature and animals -- and then exercise on a stationary bicycle for six minutes at 70 percent of their maximum capacity immediately afterward.
One hour later, the participants were given a surprise recall test on the previously viewed images. Results showed a striking enhancement of memory by exercise in both the healthy and cognitively impaired adults, compared with subjects who did not ride the bike." From the Journal of Alzheimer's Disease - "Exercise significantly elevated endogenous norepinephrine in both aMCI patients and controls. (amnestic mild cognitive impairment (aMCI))"  Norepinephrine plays an important role in memory modulation.  

Not only does a short period of moderate exercise help your memory, but running can increase neural stem cells.  http://www.ncbi.nlm.nih.gov/pubmed/19544415

The study on mice showed that the running mice showed significant increases in neural stem cells.  "In this model of aging we found that the number of active neural stem cells dramatically declines with age, but exercise dramatically reversed this, increasing stem cell numbers." Professor Bartlett, the Director of QBI.

Blackmore DG, Golmohammadi MG, Large B, Waters MJ, Rietze RL.

Queensland Brain Institute,The University of Queensland, Brisbane, QLD, Australia.

“Our findings suggest that moderate exercise, from early to late in life, can have a very positive effect,” Dr Blackmore said. 

So not only does running help you maintain a healthy weight, http://www.dukehealth.org/health_library/news/aerobic-exercise-trumps-resistance-training-for-weight-and-fat-loss
it's also good for your brain!

Peace! Happy Trails and Merry Christmas!

Three runs a week to Boston Qualifying

It's December and here in OKC it is about to turn cold.  The low temperature Tuesday morning is forecast to be 19 degrees F.  Brrrr!  Tuesday morning is usually my first day to run during the week.  So I am thinking that I may start a bit late that morning.  (I'm scheduled a couple of hours of vacation this Tuesday morning, so maybe I can do my run at 8:30AM)  Each week I run on Tuesday, Thursday and Saturday.  Saturday being the long run.  Tuesday and Thursday are tempo runs. For the last month and half I have been following the schedule in the book, Run Less, Run Faster  http://www.runlessrunfasterbook.com Created by the folks at Furman University, the FIRST plan calls for 3 runs a week with two days of cross training.  More than just three runs a week, it is three intense runs a week.  Long runs are not slow easy jogs, but rather they are run at pace closer to marathon goal pace.  15 to 30 seconds slower than planned marathon pace. The first few weeks were 30 to 45 seconds slower but now my long runs are within the range listed.  Today's 20 mile run was about 15 to 20 seconds slower. 

Renato Canova

Ryan Hall

I read today that Ryan Hall, US Olympic Marathoner and US Half Marathon record holder, has made a coaching change.  Hall will now be coached by world renowned Italian marathon coach, Renato Canova.  http://www.runnersworld.com/elite-runners/canova-101?page=single  It seems that much of the FIRST plan has many similarities to Canova's teaching.  "Following the Golden Rule of Canova, to achieve your best race-day performance, you must practice running at or around goal race pace for long periods of time."  "Perhaps no workout better represents Canova's system than 17-to 24-mile runs done at roughly 95 percent of marathon pace. These closely simulate the demands of the marathon race in terms of speed, distance and psychology."

I take comfort in knowing that what I am doing with my long runs lines up with what Canova teaches to his elite athletes.  With just five weeks and a day till the Houston Marathon, I am confident that I can run a BQ time minus 10 minutes.  And I 'm starting to think that maybe I could run 15 minutes under a BQ time. :-)

Peace and Joy in this season of Christmas!

And Sic'em Bears!   

Can too much running kill you?

That seems to be what some recent medical studies and one story in the Wall Street Journal seem to be asking.  In the article "One Running Shoe in the Grave"  http://online.wsj.com/article/SB10001424127887323330604578145462264024472.html?mod=e2fb the following quote from the British journal Heart appears,"Running too fast, too far and for too many years may speed one's progress toward the finish line of life."  The study indicates that while runners have a significantly lower death rate than non runners, as one gets older, running more than 20 to 25 miles a week erases the benefit that runners have. The source article is at http://heart.bmj.com/content/early/2012/11/21/heartjnl-2012-302886.extract.jpg     (I could only read the first page.)    The editorial is entitled "Run for your life...at a comfortable speed and not too far"  The authors, James O'Keefe and Carl Lavie, also state that running vs non running provides great benefits health wise, running at a pace faster than 8 minutes per mile provides no additional benefit. 

Beyond this guidance is a warning.  Studies they cite show damage to the heart occurs from high intensity exercise sessions greater than one to two hours.  These can cause "acute volume overload of the atria and right ventricle, which can bring about overstretching and micro-tearing of the myocardium." These are evidenced by a rise in cardiac bio-markers.  Usually after a week these markers return to baseline.  However "after years and decades of "excessive exercise" and repetitive injury" these can lead to "patchy myocardial fibrosis".  The fibrosis and scarring can potentially create a potential substrate for arrhythmias. 

In a video from Dr. O'Keefe's talk at TED http://www.youtube.com/watch?v=Y6U728AZnV0 he shows slides showing veteran marathoners (those who had run more than 25 marathons) had increased levels of plaque in their arteries.  Dr. O'Keefe then talks of Cardiomyopathy.  He cites the case of Micah True, the ultramarathoner mentioned in the book, Born to Run.  Micah died in March of this year while on a relatively short training run in the mountains of New Mexico.  His autopsy showed a thickened heart with scar tissue.  The coroner indicated cardiomyopathy as the cause of death.  

My question is after how many marathons does fibrosis and scarring occur?   Dr, O'Keefe says one marathon won't hurt. But if I train for and run one marathon a year does that put me at risk? Should I stop running marathons after age 50?  What of  90 year Michael Freemont, who recently set an American age group record for the marathon?  And what about the rat study?  The marathon rats..http://circ.ahajournals.org/content/123/1/13.abstract  After 16 weeks of intense exercise the rats showed cardiac fibrosis and increased arrhythmia inducibility.  However the study also stated the following, "The fibrotic changes caused by 16 weeks of intensive exercise were reversed after an 8-week exercise cessation."  So if I take 8 weeks off after my marathon does that mean I am OK and that my heart is fully recovered?

I have run two marathons over three years time and am currently training to run a third in January.  My training run this morning was one hour and 15 minutes, a bit more than needed to gain full benefit in terms of postponing my mortality.  ;-)  Saturday's run will be closer to two hours.  So maybe I'm still ok according to Dr. O'Keefe.  Just a couple of runs greater than two hours these next few weeks.  I am thinking if I qualify for Boston and if I run that in 2014, I may just run half marathons and less for a few years.  Something to think about.  Maybe by 2014 we will some new research to evaluate.  

Feel free to comment if you have any thoughts or questions.  

Merry Christmas to you and Sic'em Bears!

Route 66 Marathon 2012 - Review

It's the week of Thanksgiving and that means that yesterday, Sunday, was the Route 66 Marathon & Half Marathon in Tulsa, Oklahoma.  It was a nice day for running.  The first hour or so at least.  The wind seemed to pick up as the day wore on.  But it was nice at 8 AM.  The sun had just risen and was shining on us we started out on the course.  It was chilly, the temperature being about 40 degrees Fahrenheit.  And it did slowly warm into the mid 40s over the next hour.  The clouds moved in not long after the start and kept the temperatures down. It never did get very warm.  Once we finished  the wind was quite chilling.(I ran the half marathon.)  The bands along the course were great.  Crowd support was nice.  Water stops were well placed and stocked with Gatorade and water at each. Plenty of volunteers.   GU gels were available at the 8 mile water stop.  The finish was nice. Again plenty of cheerful volunteers.  They had a plethora of drinks available including water, Gatorade and Muscle Milk.  Snacks were orange slices, bananas and what looked to be bread sticks. Beer was available out on the lawn of Veteran's Park along with a number of food trucks/ trailers.  I didn't buy any of the food from the venders.  Prices were reasonable I guess.  I did get a massage.  There was a group from OU Health Science with tables set up in one of the tents.  I had a young lady work on my calves and ankles.  A little painful but my legs felt so much better afterwards.  At another tent there volunteers provided race results.  You just gave them your number and they would look up your info and hand you a print out with your time, division, splits and your place.  That was nice.

Now for the negative.  What happened to the finisher shirts?  This year if you wanted a finisher shirt you had to pay $24 for it.   Don't think so.  The participant shirt this year was a technical shirt.  It seemed to me a little nicer than the finisher shirt.  This year's Finisher shirt is blue with white and grey text.  No detailed multicolor logo as in past years.  Just a very plain, very simple design. Rather boring. 

Also what's up with the shrinking medals?   The designs are great.  Very cool in fact.    But, the 2012 medal, is smaller than the 2011 medal and the 2011 medal is smaller than the 2009 medal.  (I didn't run Tulsa in 2010, so I can't tell about that year's medal.)  My 2012 medal looks tiny next to the 2009 medal.  I'm afraid at this rate I'll need a magnifying glass to read the text on next year's medal.  Haven't decided if I will run Route 66 next year. 

Anyway I had a good time.  Rode up with my buddy Mark, who was kind enough to drive.  Arrived in downtown Tulsa with a little over half an hour to spare.  Another friend, Dr. Brown, had driven up the night before and had our packets.  Took off my sweats and put on my number and my shoe tag.  All the way up to Tulsa I wore my Baylor hat.  Seems now that the night before the Route 66 marathon is the time for my Baylor Bears to knock off a ranked opponent. Last year we beat OU.  This year we knocked off top ranked Kansas State.  Anyway standing outside the car I had couple of folks congratulate me on my teams victory.  Almost chose to wear my hat to the race, but decided not to. Didn't want to get it dirty.  Had on a long sleeve Old Navy t-shirt that I had picked up at a thrift store.  I wore that over my 2009 finisher shirt.  Also wore some cheap brown cotton gloves.  I wore my $15 sunglasses that I had bought at Walmart.  Had on a pair of dark blue Nike running shorts, some Features running socks and my Brooks Green Silence shoes (Blue uppers with yellow sole and trim).  After four miles I got warm enough to throw off my Old Navy shirt.  I forgot my watch but did have my mile splits on a strip of paper around my wrist.  Worked out fine as there were large digital clocks at each mile marker.  I stayed pretty much on my target pace through the first nine or 10 miles.  I had selected 7:25 as my mile pace.  I chose this as it was one second under the mile pace I would need to run a sub 3:15:00 marathon.  Anyway managed to stay with this the first 10 miles.  Started to get a little ahead of pace toward the end and as I approached the 12 mile marker I picked up my pace.  And with a hundred yards or so left I sprinted to the finish.  The last 3 miles averaged out to somewhere around 7:03/mile.  Anyway I was pleased with my time.  This being my first half marathon.  I managed to get 4th in my age group and with more than a hundred in my division I am very content.

As I was running south I saw Camille Herron streaking northward on Riverside Drive in her pink Spiderman (Woman) costume.  Congratulations to Camille for setting the world record for the fastest marathon time in a superhero costume!  I'm curious to find out how the costume was for running.  Guess I'll check out her latest blog post. http://camilleherron.com/

Just eight weeks until the Houston Marathon.  Hard to believe that it is getting that close.  I've got a 20 mile run scheduled for Saturday.  We'll see how that goes.  Just my second 20 mile run this year.  I'll actually get more than 40 miles in this week with the half on Sunday and a 20 mile run on Saturday ( two shorter runs on Tuesday and Thursday).  The weather should be nice. I'll try to get enough sleep in this week, though with Black Friday coming up I may be getting up very early. 

Well, happy trails and Sic'em Bears!



 

9 Weeks Till Houston, Route 66 next weekend

Just a little over two months till my marathon.  The last couple of weeks seem to have gone OK.  Managed to get a 20 mile run in last Saturday.  Pleased that I was able to finish it without pain or injury to cut my run short.  20 miles with an average pace of just over 8 minutes per mile.  So all is good.  Shortened one of my runs this week due to some discomfort, but today seemed to be relatively pain free.  A little discomfort on the inside of one knee but nothing major.  Did 14 miles at 7:41 pace.  Right on target for my schedule.  I've been going by the 3:15 Boston Marathon Training Plan in the book, Run Less Run Faster .books.google.com/books?isbn=1609618025   As I mentioned in my last post I haven't been doing the cross training except for my pushups and pullups.  Also I don't have easy access to a track so I have not been doing the track repeats.  Instead I just do two tempo runs in addition to my long run on Saturdays.  I seem to be able to do the distances at the paces listed, so I think it is working for me.  One other thing I don't do in my tempo runs, is that I don't do a slow cool down for the final mile.  I have never seen any research that shows any benefit from a cool down jog after a workout, or in this case a tempo run. See the following:  http://www.nytimes.com/2009/10/15/health/nutrition/15best.html (Is the Exercise Cool-Down Really Necessary?) After my run I walk up the drive way, up the sidewalk and into my house.  I make my chocolate milk.  Drink that.  Drink a little water.  Write down my time.  Then it's time to shower and get ready for work.    Seems to be an adequate cool down. 

I ordered another pair of shoes yesterday.  I've been doing most of my running in a pair of Brooks Green Silence.   For me they are a nice combination of a light weight, low heel, racing flat, yet still with enough fore foot padding for my old feet and ankles.  Plenty of room in the toe box.  Comfortable.  And they are very Eco-friendly:  75% of the materials are post consumer recycled.  Brooks has discontinued the Green Silence but there are still available online and now they are at closeout prices.  $49.88 at Running Warehouse http://www.runningwarehouse.com/catpagesale.html?ccode=SALEMS  You should be able to find a discount code to knock off a couple more dollars.  I ordered the blue and red this time, the blue seems almost lavender. 

Monday is Veterans Day.  So I will be running in the Veterans Day Freedom 5k Run held in Midwest City.  A portion of the event proceeds will benefit the Warriors For Freedom Foundation.  It's going to be cold so probably have to get out the black running tights, but I will be sporting a red white and blue knit cap.  If anybody wants to join me, here is the link: http://midwestcityok.org/mwc-to-host-inaugural-veterans-day-freedom-5k-run

Till next time, happy trails and Sic'em Bears!

Marathon -Eleven weeks to go; San Juan, Puerto Rico report

Well eleven weeks from tomorrow is the Houston Marathon.  Finally today I managed a long run without having to cut it short due to leg, foot, or ankle discomfort.  It has been eight weeks since I tweaked my right Achilles tendon.  Very pleased to have run 17 miles and to do it in under 8 minutes a mile with no significant  pain.  I have yet to run a 20 miler this year.  Lord willing next Saturday I will run 20 miles.  I am confidant that right now I could run a 3:30 marathon if conditions were right.  Hopefully with good workouts the next several weeks I can get myself in shape to run a 3:15.

Last week I was in San Juan, Puerto Rico for a conference.  Weather was nice.  Rather warm and humid.  A few brief rain showers.  Highs in the mid eighties.  Ran twice in San Juan.  From the conference hotel across the bridge to Old San Juan and around the island.  The north edge of the island is really nice.  The sea, the architecture of the old buildings, the old cemetery, old fort and old lighthouse made it a really scenic run.  A few steep hills as well.   Really have to get up early there as the sun rises just after 6 AM.  Eastern edge of the eastern time zone.  I'd love to go back someday and visit some of the sights I didn't have time to see.  Certainly missed the warm temperatures this morning.  Just barely above freezing this morning when I started my run.  Wore my running tights, long sleeve polyester shirt, knit cap, cotton gloves and a 180s light weight vented jacket.  Seemed to be just enough.  Had to take my hat off once as my head was getting a little warm.  Had trouble keeping my fingers warm enough though.  Had to ball up my fists inside my gloves much of the time to keep my fingers from going numb.  My right ankle was giving me a little discomfort all throughout the first ten miles.  But finally over the last several miles it started feeling better.  The two previous Saturdays I cut my run short as the pain seemed to increase.  So today's result was most reassuring.

I haven't managed to much in the way of cross training.  Just doing my pushups every third day or so (3 x 50).  And I haven't done any track work.  So far just tempo runs of around five or six miles twice a week. After a slow first mile the remainder are run at about a 6:55 to 7:25 minute pace.  Not real even pacing but I seem to be pretty close to the tempo paces listed for the 3:15 marathon training plan in the book Run Less, Run Faster.  Maybe next week I can drag myself over to the Wellness Center on the university campus to do some work on the rowing machine.  Not totally sold on the necessity of cross training.  I think the pushups and pullups I do benefit my running somewhat (strengthen core muscles).  Perhaps that will suffice for cross training.  Well till next time.

Happy Trails! And Sic'em Bears! 

5 weeks since injury, 100 days to marathon

Tomorrow morning will mark five weeks since I tweaked by right Achilles tendon.  I think I am pretty well recovered.  Now to get back on the path to my marathon goal.  Over the last two weeks I have set new PRs for 5K and 10K.  (Personal records for the past three and half years, I'm not counting the times I ran during cross country my sophomore year of high school.  I can't remember those times anyway.)  I still think I could better both of those times this month if the opportunity came along.  That said I feel like I have a good chance of running a Boston Qualifying time at the Houston Marathon.  In fact I think I may still have a shot at running a 3:15 in Houston.  Now to just figure out how best to train.   And more specifically how to gradually increase my mileage without re-injuring myself.  I have basically said goodbye to the Pfitzinger 18/70 plan.  Too many days of running and not enough time to recover.  I am looking at the FIRST training program and am easing into that this week and next.  I ran 6.3 miles on Tuesday as a tempo run.  First mile 7:55, succeeding miles were run between 7:03 and 6:31 per mile.  Wednesday rest, plus a brief orientation to some of the equipment at the Wellness Center.  Thursday another tempo run.  This time just 5 miles.  First mile 7:46, the successive miles were between 7:09 and 6:45 per mile.  Next week I'll try doing the rowing machine at the Wellness Center on Monday and Wednesday.  Guessing around 25 minutes after looking at my book, Run Less Run Faster. http://www.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Hopefully next week I can get up early and try the track repeats on Tuesday.  The FIRST plan has three basic runs:  1) track repeats, 2) tempo run, and 3) long run.  And at least two cross training exercise periods per week.  Tomorrow morning will be my first true long run since the day I hurt my Achilles.  A bit chilly so I'll be wearing long sleeves, gloves and a hat.  Not looking forward to running in the cold these next couple of months.  But that's what I get for signing up for a January marathon.  Well time to get to bed so I can get up early tomorrow. 

Happy trails.....

3 Weeks from Achilles injury...on the mend

Yesterday marked three weeks since I "tweaked" my right Achilles tendon.  Still not completely sure what I did to my Achilles, just recall the sharp pain when it happened and the continued pain over the next several miles.  That and the pain and discomfort over the next few days after that.  Anyway from all reports, Achilles tendon injuries, as far as those where the tendon does not rupture, take a fair amount of time to heal.  The pain is gone now but the right calf muscles and the tendon feel tight after a run.  This last week I ran on Tuesday and Thursday.  Two and half miles each time.  Thursday I ran it pretty fast, about 16:36.  Fast for me anyway.  I was going to run Saturday morning but ended up sleeping in.  Had to mow the lawn Saturday evening, so I decided to run the Aids Walk 5K in Bricktown on Sunday morning.  The weather was ideal.  Temperature in the mid to upper 50s with a nice breeze.  A bit cloudy at the start, though the sun came out just a little later.  I had it in mind to run a 21:45.  Figured out my kilometer splits and jotted them down on the back of my hand.  Course was out and back.  From the Bricktown Ballpark, east on Reno then a long uphill trek to the Presbyterian Research Park.  Needless to say with the long uphill I was a bit behind my splits at 1K and 2K and at the halfway point.  Almost caught up by the 3K point and a couple seconds ahead or maybe behind at 4K.  Not sure exactly.  Anyway I picked up the pace a bit on the downhill and kept it going at the bottom and around the turn on to Reno.  With the finish in sight, I saw that I could catch another runner so I sprinted in and passed him just before the line.   Beat my goal by three seconds and won my age group!  Very satisfying.  Got to church before the singing started.  Great sermon by Brother Ben. 

So with three weeks and a day since the injury and no noticeable pain I think I need to get back on schedule.  Well not the Pfitz 18/70.  That's pretty much out for now.  But this week I think I should be good for a Tuesday, Thursday and  Saturday run.  With 5M, 5M and a 10K for Saturday.  16 miles is about a third of what I was running the week that ended with the injury.  Then maybe the next week I can run Monday, Tuesday, Thursday, Saturday.  I spoke after the run today with a gentleman who finished ten seconds ahead of me.  This man is 11 years older.  Originally from Zambia.  He lives in Edmond and is an excellent runner.  He has run a number of marathons and has qualified for Boston at least once.  He told me that he runs 3 to 4 times a week.   He advised me not to focus on the number of days I run.  So I think I will take his advice and focus on quality over quantity.  No six day weeks for me.  And at least at this point no five day weeks either.  A good long run on Saturday and good quality runs on two or three weekdays should work.   I should still be up to about 40 miles a week once I get going.   I don't think I will be able to break 3:15 in the marathon this January, but I'll just have to see where I am two weeks from now and make a new schedule.  Who knows?

Well hope everyone is enjoying the change of seasons.  A lovely Autumn day today. 

Peace

Time and the Tendon, Achilles

Well, come tomorrow morning it will be two weeks since I injured my Achilles tendon (right leg).  Over the last 13 days I have gone running just once.  Last Saturday I went to Erick, Oklahoma for the Do-Wacka-Do Trail Run.  The weather was beautiful.  Mid 60s at the start.  The run was held in the Sandy Sanders Wildlife Management Area.  I originally signed up to do the 25 K but decided it would be best not to stress my Achilles too much, so I switched to the 5 mile run.  About 20 people were there to run the 5 mile run.  The 50 K and the 25 K runs started 30 minutes earlier so I didn't see how many people participated in those.  The terrain was rugged but not too rough.  The trails were ranch roads.   Lots of short scrub mesquite bushes, with a few scattered wild flowers.  A bit hilly but not too extreme.  A few hundred feet from bottom to the mesa tops.  After the first half mile I found myself in the lead.  Just cruising along at a comfortable pace.  My Achilles was bothering me but not nearly as bad as the week before.  I reached the half way point in good time and got a cup of water from the volunteers.  One fellow asked me where everyone else was.  I told them they were about a quarter mile back.  Well after a few more miles I began to doubt I was going the right way.  Eventually I backtracked before meeting another runner.  Turned out about six runners missed a turn and got off course.  So each of us ended up running between 8 and 9 miles.  I was rather disappointed to be in the lead the whole way and not even place.   I  received no apologies from the race officials.  So took my banana, my shirt, and a bottle of water and made the long drive home. Don't think I will run this race again. 

Well in each of the discussions about Achilles tendon injuries that I read over the past couple of weeks,  the runners all stated that the recovery is a long slow process.  So, this week again no running.  But tomorrow morning I will head to Seminole for the Seminole Nation Days 5K.  http://sno-nsn.gov/index.php/culture/seminole-nation-days  Test out my legs.  Hopefully next week I can ease back into my marathon training.  A BQ time may still be a possibility for Houston. 

Achilles Tendon

Had a couple of weeks of good running since my last post.  Missed a couple of days here and there however.  Sunday night the day after Saturday's orientation had to pick up my son at the airport just before midnight.  That the day after getting up at 4:55 AM was pretty tough.  Really tired.  So the next morning I slept in till 7:30 and skipped my morning run.  Rest of the week was pretty much to schedule.  43 total miles with 14.5 coming on my Saturday long run. (Was going to do a little more but had to take my son to the airport for his morning flight to Pittsburgh.)  I was looking forward to this week as I was scheduled to run over 50 miles.  ( I would have last week except I didn't run my 7.5 mile run on Monday.)  So 7.5 Monday and 10 on Tuesday.  First mile is always about 8:30 pace with succeeding miles under 8:00 and usually under 7:00 toward the end.  Feeling a bit stiff I decided to take Wednesday as a rest day and not to the 5 "recovery" miles.  Thursday another 10 miles and Friday an easy 5.  This morning headed out for my long run hoping to do about 17.5 miles.  As I started out felt a little faint discomfort in my right ankle but no big deal.  I often have these minor discomforts.  But about 1.5 miles or so in, I had a sharp pain in my right Achilles tendon.  So sudden and painful that I hopped on my other leg for a step.  The pain lessened considerably but was still there as I continued running.  Kept hoping that it would go away or fade to something barely noticeable but it remained.  Didn't get noticeably worse so I kept going.  Made it home for my half way point pit stop in my driveway.  Had a glass of water and some Accel gel.  Back on the road all was well.  But the pain was still there.  After a few miles it seemed to be just a little more noticeable.  Not a good sign.  Kept going for another mile then decided to shorten my route.  Cut a few miles off and ran home.  So just a little over 14 miles total.  But wish I had done less.  Seems the pain is some sort of Achilles Tendonitis.  Resting a little but had a few chores to do.  Took a couple of ibuprofen earlier today.  Did a fair amount of reading online about Achilles injuries.  Seems I am going to need to rest and not just a couple of days this time.  Darn.  Right now I am hopeful that I can give it a try next Saturday as that day is the Do Wacka Do Trail Run near Erick, Oklahoma http://www.dowackadotrailrun.com/  I signed up a few weeks back to do the 25K.  Sure hope I can go.  But if I'm still feeling discomfort then I will have to cancel.  Better a little temporary disappointment, than multiple weeks of injury and recovery.   The ibuprofen is not recommended as it can slow healing of injuries.  http://myrunningdoc.blogspot.com/2010/05/nsaids-why-runners-should-think-twice.html  So guess the two I had this morning will be all for the day.  In hindsight I should have taken Friday as a rest day.  I was feeling pretty stiff and achy the evening before, having run 10 miles with an increasing pace that morning.  I'm starting to think that at my age perhaps the recovery miles are not really helping and that I would be better off just resting on those days.  That would have me running about 4 to 5 days a week.  A lot closer to what the FIRST training program teaches.  http://www2.furman.edu/sites/first/Pages/default.aspx
Their program is 3 intensive runs per week.  Maybe 4 per week would work best for me.  We'll see if I can adapt my Pfitzinger 18/70 schedule to a 4 run per week plan.  ( I was planning to start that a week from now.) 
Happy Trails y'all!

Building up the miles

Back to school time!   Orientation was this morning at my university so I had to get up extra early to do my long run.  So a little after 5 AM I was on the road.  Not a bad time to run.  Quiet.  Hardly any cars and few people.  If I could get to bed earlier I might do this more often. 

Well last Saturday night, (August 11),  I ran the Midnight Streak at the Oklahoma City fairgrounds (5k).  Weather was a little cooler than I expected, but still pretty warm, probably around 80 degrees by the time the gun went off.  Tried to stay on my kilometer splits but at times it was hard to read my watch.  So think I was few seconds behind my target pace at the 4 KM marker.  Anyway picked up the pace as I headed toward the space needle.  Then after the space needle I kicked it in to high gear, made the turn to the finish and sprinted it in.  Crossed the finish line in 21:55.  Woohoo!  Finally broke 22:00 in the 5k.  Best time so far in the 3 years that I have been running regularly.  Still have a ways to go to be in the kind of shape I need to be to run a 3:10 marathon.  But feels good to be making progress.  Less than five months to go till Houston. 

The Extensor Tendonitus seems to be pretty much gone.  Still being cautious however.  Wore my Saucony Grid Type A4s on the shorter runs and the Brooks Green Silence on the longer runs.  Haven't worn my Adidas Adizeros in over two weeks now.  And I didn't wear my black dress shoes all week as I wore khaki pants everyday. 

This week I ran 48 miles.  Just a couple of miles short of 50 miles a week.  Need to have a four weeks of 50 plus miles before I try the Pfitz 18/70.  Looks like I will have just three but guess I can count this 48 mile week as one  to fill out the four weeks.  (September 10 is the first day of the 18 week schedule that ends with the Houston marathon on January 13, 2013.)  Takes time to build up to 50 miles a week.  Little bit longer than I planned.  Little injuries along the way,(extensor tendonitus), slowed the progress but now I am almost to the start of my marathon plan.  I can always make a few small adjustments to the marathon plan if needed.

Cooler weather has arrived.  It was cooler this afternoon than it was a 5:30 this morning while I as running.  Guess I will need to wear a shirt in the mornings from here on out.  Hope everyone is enjoying the cool air. 

Peace.

Foot pain, getting better

Well it has been a week and half since my last post.  My right foot seems to be getting better but feeling a little discomfort this evening.  My black dress shoes, (Oxfords), seem to cause me a little discomfort by the end of the day even when they are tied loosely.  Anyway, prior to today all seemed to be going well. Been somewhat regular in stretching my calf muscles and exercising my extendors. http://www.wayne.k12.in.us/athletictraining/pdf/PDF%20Rehab%20Files/Ben%20Davis%20Student%20Handout-Medial%20Tibilial%20Stress%20Syndrome.pdf  Try to do these in the evenings while watching the Olympics.  Last Saturday did a long run of 15 miles with no noticeable discomfort, at least related to my extendors.  Ran in my blue Brooks Green Silences.  Monday  ran 7.5 miles in my Saucony Grid Type A4s.  Then Tuesday 10 miles in the Green Silences.  Today being a rest day I slept in just a little.  Tomorrow I'll do 9.2 miles, probably wear the Brooks GS.  Then Friday an easy 5.0 miles in the Saucony(s).  Saturday night is the Midnight Streak at the Fairgrounds in OKC.  http://cityartscenter.org/Web_v2/events/midnight-streak/   Actually starts at 11 PM.  I'm planning to be on the way home by midnight.

Hoping and planning to run under 22 minutes.  Seems I can run a faster pace in my neighborhood after running a few miles, than I have been able to manage in any of my previous 5Ks this year. I've only run 2 so far this year.  But based on my goal marathon time I should be able to run a 20 minute 5K.  (See calculator at http://www.mcmillanrunning.com/index.php/site/index )With the hot weather Saturday night (mid 80s)  I don't expect to make that much of an improvement, but I should be able to run 21:45. I'll try and stop by 7 Eleven on the way there to get me an Icy drink (Slurpee for those in other states).  http://www.nytimes.com/2010/04/27/health/nutrition/27best.html?_r=1 

Foot pain - Extensor Tendonitus

Adidas Adizero Adios

Well the Olympics got underway today.  So I spent much of the day watching coverage.  Started watching this morning after I got back from my long run.  Ended up cutting my run a bit short.  My schedule called for a run of 17 miles but I called it quits at at the halfway point.  Foot pain.  Seems the pain in my right foot that I mentioned last week is extensor tendonitus. http://www.sportsinjuryclinic.net/sport-injuries/foot-heel-pain/extensor-tendonitis Or at least that's what it seems to be.  Started last Saturday during the last seven or eight miles of my run.  Pain across the top of my right foot. Though I haven't noticed any swelling. I was wearing my Adidas's.   Monday I ran five miles in my Saucony's and had no problem.  Then Tuesday did a 10 mile run in my Adidas Adios(es) and the pain returned.  Part of the problem apparently is the Adidas Adizero Adios shoes were a bit too tight across the top of my foot.  The Saucony Grid Type A4s are bit lighter and tied a bit looser.  Last weekend I ordered a pair of Brooks Green Silence(s) in blue and yellow.  More room in the toe box compared to my Brooks Mach 11s and my Adidas's.  Weight about the same as the Adidas.  Heel to Toe drop is pretty similar as well.  Rested Wednesday and also Thursday to give my foot a little more time to recover.  Shoes arrived Wednesday night.  Friday ran five miles in the new shoes, a little bit of pain but not much of an issue.  The literature says the pain is noticeable when going uphill and downhill.  Though for me the uphill is much less of an issue than the downhill.  So today with the pain starting after the first mile and half or so I was debating whether to go the full distance or cut it short.  Finally decided to err on the side of caution and ended at 8.5 miles.  Since yesterday I have been doing some stretching exercises to stretch my calf muscles.  I have also been do some toe extensor exercises, found here: http://www.wayne.k12.in.us/athletictraining/pdf/PDF%20Rehab%20Files/Ben%20Davis%20Student%20Handout-Medial%20Tibilial%20Stress%20Syndrome.pdf

Saucony Grid Type A4

Brooks Green Silence

Tonight I took some ibuprofen,  not really feeling much pain, but thought it might be helpful as it is an anti-inflammatory.  Hopefully on Monday, after a day of rest on Sunday, my foot will be feeling better.  

Running, Diet and Weight (part 2)

The hottest part of the summer is here.  100 degrees or better for pretty much everyday till the end of August   Got to stay hydrated if you are going to be out there running.  And if you have any choice in the matter do your running in the early morning hours.  So much cooler then.  This morning I got up early and did an 18 miler.  Had a half glass of water before hitting the road.  Unfortunately took a little longer to get out of the house, so I didn't start until 6:15 AM.  Just 15 minutes before sunrise.  Anyway the night before I hid a couple of bottles of water that I had frozen earlier in the day.  Put them in plastic bags and hid them in some vegetation on my route.  Then this morning I took a 32 oz bottle of Powerade and put it in a bag and placed the bag in the back of my son's truck in my tree shaded driveway.  My route of 18 miles was actually a loop of 9 miles through my neighborhood and two neighboring ones.  So about six miles into the first loop I approached the location of my water bottles.  Seemed there was a gentleman sweeping the sidewalk in front of the flowerbed where my bottles were hidden. As I was running toward him I was thinking to myself. "Oh great, how am I going to do this?" So I slowed down to a walk just as he was leaving that spot.  Wiped my hands over my face as I looked up at the large stone plaque behind the flower bed then quickly reached in and grabbed my water bottle.  As for me drinking and running is a bit of a challenge.  I find it hard to run and drink.  So for the most part I walked while drinking my water.  Found a box set out for big trash day in front of a home and dropped my empty bottle and plastic bag in there.  I discovered previously that a bag is necessary to keep mud and plant debris off the water bottle as I often need to re close the lid and it's a bit of a challenge if the top of the bottle is dirty.   Anyway felt pretty good through the first nine miles.  Reached my driveway where my Powerade was waiting.  My time was bout 40 seconds over my marathon pace time (per mile).  With the heat and slowing to drink I felt that was pretty good.  Drank my powerade as I walked.  Saved some for later as 32oz is a lot to drink.  Especially if you are trying to run.  Finished it off over the next mile or so.   Sun was up and getting harder to avoid.  Lots of trees and two story houses on my route so much of my run is in the shade.  But by 8 AM it was getting a bit tougher to stay in the shade.  Felt pretty good throughout the last nine miles, but developed a pain in my right food.  Started wondering if I was in danger of developing a stress fracture.  Tried to keep from pounding my feet too hard on the pavement.   Did this by keeping my strides relatively short on the downhills rather than striding out.  Also tried changing my foot strike a bit from time to time.  Anyway didn't get any worse and felt fine after I got home.  So not too concerned about it.

Dr. Irwin Stillman created a height/ weight ratio table for distance runners. Dr. Stillman determined the average weight for the non-active man to be 110 lbs. for the first 5 feet of height, plus 5.5 lbs. for every inch over 5 feet. For non-active women, Dr. Stillman allotted 100 lbs. for the first 5 feet and 5 lbs. for every inch over. Having set up theses averages, he then determined ideal weights for runners. For middle distance runners (less than nine miles) the ideal weight is 12 percent lighter. For long distance runners (running more than 10 miles) the ideal is 15% less. Having run across this several weeks back I looked a some of the famous marathoners and seeing how they compared with Dr. Stillman's ideals.

Ryan Hall, runner up at the US Olympic Marathon trial this year, is 5' 10" tall, and weighs 130 lbs.

Meb Keflezighi, winner of the US Olympic Marathon trail this year, is 5'5" tall and 125 lbs.

Haile Gebrselassie, two time Olympic Champ in the 10,000 meters and holder of the world record in the marathon for three years is 5'5" and 123 lbs. 

Meb is 10% less, so a little heaver than Dr. Stillman's ideal. Haile is about 10.5% less. And Ryan Hall is a 21% less. Really skinny!

So for me to be at my ideal weight for the marathon, I would need to drop to about 148.5 lbs. Not sure I want to drop quite that far. I still do my pushups and would like to have some upper body muscles. So probably I will try to stay around 150. Getting close to that now.

Next race is the Midnight Streak, August 11. Not sure how I will do. Really no reason why I shouldn't run under 22 minutes (5K). Except that the temperature at start will be about 87 to 88 degrees. Anyway should be fun. Need to find some face paint to paint a Jamaican flag on my arm. The theme for this year's race is Cool-er Runnings (from the movie about the Jamaican bob sled team.) You can sign up for the run here: http://cityartscenter.org/Web_v2/events/midnight-streak/

Keep on running!

running, diet and weight..(part one)

Alright here it is.  My promised blog on the the subject of diet, weight and running.  Let me start out by saying there is a ton of information out there.  Too much for one blog post. One personal note:  I weighed 182 lbs when I graduated from college.  At the start of summer I weighed 160.  I now weigh 152 lbs. 

 Exercise can help in losing weight but what is more important is watching what you eat.  Calories make a difference.  But let me say this.  I don't believe in dieting.  Changes to diet from day to day, yes, but not a week long or month long radical change from what you normally eat.   What I do believe in is small changes.  Changes you can live with.  Like changing from whole milk to 1% milk.  Or from 2% to Skim. (Skim extra is great!)  Stay away from simple carbs.  Avoid white bread, white rice and pasta (unless it is whole wheat.)  Of course eat plenty of fruits and vegetables.  If you want to eat bread, make sure it is 100% whole wheat or a bread that has at least the same amount of fiber and protein as 100% whole wheat bread.  Stay away from soda pop or at least cut back.  Cut down on juice.  Smoothies made with fruit and yoghurt are better. Just not every day. Drink plenty of water.  Keep junk food out of the house.  Better off snacking on fruit and nuts than cookies and candy.  Raw cashews, raw almonds, unsalted peanuts are nice.  Just don't eat too many at once.  Try not to eat in front of the tv or computer.  You won't feel satisfied as soon.  Better to  focus on what you are eating.  Then go watch tv or surf the web.  Also be sure that you eat some protein at each meal. You won't feel hungry right away if you do so. Doesn't have to be meat but that is one option.  Kashi cereals have good amounts of protein. http://www.kashi.com/products/category/Cold%20Cereal   Beans, eggs, and tofu are also good sources of protein. Peanut butter.  Cheeses also have protein but be wary of those with a lot of fat and calories.  Don't overdo it with the shredded cheese.  Less is better.

Now running and other forms of vigorous exercise are helpful in losing weight.  My long runs on Saturday burn up close to 2000 calories.  Oh and another thing on running.  You really don't need to eat before you run unless you are running for more than a couple of hours.  Your body has fuel if you ate the night before (or earlier in the day if you are running at night.)  Now if you are running for more than an hour and it is warm like it is now, you want to be sure you have some water and preferably some gatorade or powerade to help replace what you sweat out.  But morning runs of an hour or less I just have a half a glass of cool water before I head out the door.  Now when I get home I have a glass of skim milk with chocolate syrup.  I take a lactose enzyme tablet with the first sip since I've developed some lactose intolerance.  Some folks might prefer soy milk or almond milk.  Anyway chocolate milk is a good recovery drink.  The 3 to 1 carb to protein ratio enhances glycogen replenishment into the muscles post workout.  Also provides a good amount of whey protein and casein.    That and a glass of water afterwards to wash it down is all I have till my morning coffee and Cliff bar 45 minutes later.  Anyway, weekdays it works for me.   Just trying to say that you don't need to feast after your workout.   And avoid the high calorie, high fat drinks as well.   Till next time,  enjoy the summer.

Independence Day

Happy Independence Day!  Another beautiful morning here in Oklahoma!  Nice little 5 mile run through the neighborhood.  Didn't see any interesting wildlife this morning other than the usual cats, dogs, squirrels and birds.  Got started a little bit later than usual.  Not like Monday.  That morning I saw a family of racoons in someone's drive. Not something I see everyday here in the heart of the city.  They watched me run by then scampered away.

First week of July is here but I won't quite reach 40 miles this week.  Next week though I'll be over 40 miles.  So not far off my schedule.  Should be hitting 50 miles a week by August. 

Last Saturday was the Purcell Lake Run down in Purcell, OK.  Very enjoyable 5K run.  Ran 22:20, which with the weather being on the warm side, I am quite content with.  Got third in my age group.  Ate some homemade strawberry ice cream and some homemade Butterfinger ice cream.  Mmmmmm.  Small town races are fun.  A nice change from the runs in the city.  But next month, I will be running in the Midnight Streak,  held at the fairgrounds in OKC.  Actually starts a little after 11 PM so not really a midnight run.  The event benefits the City Arts Center located at the fairgrounds.  Here's the link for more info:  http://cityartscenter.org/Web_v2/?page_id=60  Should be well over a thousand runners for this event.  I have to adjust my schedule a bit to accommodate these 5Ks.  Last Saturday I added an evening run, just 2 and a half miles.  Didn't want to drop too far below the last week's mileage.  Also did just a 3 and a half mile run Friday morning the day before the Purcell Lake Run.  Wanted to save a little energy for Purcell.  Next month I'll do a short run the morning of the day of the Midnight Streak. Now I'm thinking about running the Do-Wacka-Do Trail Run out near Erick, Oklahoma (September 12).  They have a 5K, 25K, 50K and 50 mile run.  Thinking about trying the 25K run.  Should fit pretty well in my running schedule.  Here's the link: http://www.dowackadotrailrun.com/  A bit of a drive from here so I may check with some old running buddies of mine to see if any of them are going.  

Well, next post will deal with eating, weight and running.  Till next time, Happy Trails to you!

The Will to Win

Well this morning I got up early to do my long run.  15.1 miles was what I had scheduled myself to run. About a mile longer than last Saturday's run.  So last night I set my alarm for 5:59 AM.  Would have set it for earlier but didn't hit the sack till 10:20 PM last night.  Temperature this morning when I got up was in the mid 70s.  Plenty warm so I didn't bother with a shirt.  Had a small glass of ice cold water then headed out the door.  Shorts, shades, shoes, socks, watch and a small paper towel, (to wipe my brow). (It's a challenge to keep the sweat off my sunglasses.)  My goal pace was a few seconds under 8 minutes a mile.  Eight times 15 being 120 or exactly two hours so I had an easy remember time to beat.   (My marathon goal pace is 7:26, so my long runs are 30 seconds over that.  I took that from the FIRST (Furman Institute of Running and Scientific Training) plan's guidance on the long run.)  At five miles, and at eight miles I seemed to be on track.  (I don't have a GPS device so I was going on what I could remember from my map www.mapmyrun.com).  After 12 miles or so I was getting a bit thirsty and a bit tired.  By 13 or so miles I was feeling almost completely exhausted.   I started debating whether to walk or not.  I negotiated with myself that I would allow my tired body to walk a little once I got to 21st street (several blocks away at that point).  So when I finally reached the corner to turn and go west on 21st street I let myself walk.  After about half a block, I felt a little better so I started running.  After running another block I told myself that I would walk a little more once I got to 22nd St.  Made it to 22nd street and walked almost all of that short block before turning on Gatewood St.and  jogging up the hill.  I trotted around the corner then ran downhill to my house.  Man, I was beat.  Next time I will take some water or hide a bottle somewhere on the route the night before.  It was about 77 or 78 degrees when I finished at 8:15 AM. I realize that 78 degrees is not particularly hot, but try running in it for two hours at a fairly high level of exertion.  Ugh. 

As a result of the heat and weariness I decided look at hourly overnight temperatures.  Seems this time of year here in Oklahoma, it is coolest from about 5 AM to 6 AM.   Well if I want to enjoy those slightly cooler temps I need to get up earlier, which in turn means I need to go to bed earlier.  So tonight I set my calendar on my ipod touch to remind me to go to bed.   Scheduled bed time for 9:45 with an alert 30 minutes before.  Going to start out with getting up at 5:45 AM, then after a few days move up a little to 5:40 and then 5:30.  For me, I have to get something close to eight hours sleep or I am tired the next day.  So getting up at 5:30 AM would mean going to bed at 9:30.   Won't do much for my social life (not that I have much of a social life).  But if I want to run a 3:15 marathon I have to make some sacrifices.  Hence today's title "The will to win".  And the will to win is nothing without the will to prepare to win. See the following quotations: "Most people have the will to win, few have the will to prepare to win".-Bobby Knight  "Winning isn't everything, but the will to win is everything."-Vince Lombardi  "The will to win is important, but the will to prepare is vital."-Joe Paterno.  "It's not the will to win, but the will to prepare to win that makes the difference."-Bear Bryant. 

Putting in the miles

Well since my last post I have done a bit more study on marathon training schedules.  I'm leaning toward Pfitzinger (and Douglas).  Looking at Pfitz's 18/70 schedule. http://runningtimes.com/Article.aspx?ArticleID=4432  I believe this is one that can get me to my goal.  However to even begin on this plan I need to increase my mileage to where I am running 50 miles a week for about a month.  So right now I have scheduled myself to run gradually increasing mileage for the next several weeks.  The last few weeks I have been running about 28 to 29 miles a week.  As you can see I have quite a ways to go to reach 50 miles a week. But I should be up to 40 by early July. 

Now Pfitz would have me run 6 days a week.  Looking at the FIRST schedule with its three runs a week makes for quite a contrast.  So I have half a mind to try and blend the two plans.  Maybe five runs a week with less recovery or "junk" miles as some would say.  Actually Hal Higdon's intermediate plans are five runs a week.  His advanced I and II are six days a week.  Pfitz seems to have a bit more detail when compared to Higdon's.  With Higdon's one day a week is hills and one day a week is at marathon goal pace, one day long run.  Around here there isn't much in the way of hills.  Nothing long and steep enough to qualify as a suitable place for hill training.  And I don't want to have to drive somewhere to find a good hill.  Fortunately Pfitz's schedule doesn't include hills.  However, Pfitz does have quite a few runs with 10 x 100m strides as well as a number of runs at 5K pace or other faster than marathon pace.  The FIRST plan has at one of its three weekly runs, intervals (track repeats).  These are of varying lengths, from 400 to 1600 meters, often mixing distances in a single workout.  Another day is a tempo run.  Pfitz has mostly 6 x 100 or 10 x 100 strides.  He does have a few intervals in the final six weeks of the plan.  So that will be easier to schedule I hope.  The challenge for me will be finding a track to run on.  Maybe I can find a group of runners with a connection to Bishop McGuiness High School.  They have a nice track.  OCU uses their track two or three days a week.  As to the 10 x 100 strides or 6 x 100 strides, I should be able to find a street in my neighborhood for that.  The average block length in my neighborhood is about 100 meters. 

Now if I want to modify Pfitz 18/70 the challenge will be what to cut.  Seems the recovery miles days often have speed work added in.  I may just tweak the miles a bit.   Anyway I have several weeks still to figure it out. 

Happy summer running to everyone!  Hope to see you June 30th at the Purcell Lake Run (Heart of Oklahoma). http://www.purcelllakerun.com/Purcell_Lake_Run/Home.html

Marathon training plans

Well I've settled on a marathon to run.  I am signed up for the Houston Marathon.  January 13, 2013.  Signed up the first day of early registration.  Had to have a sub 4 hour marathon to qualify for early registration.  My 3:32 on the Route 66 Marathon last November was sufficient to get in.  So now I am registered but $125 poorer.   I do have something to shoot for now. 

The last couple of weeks I have been mulling over different marathon training schedules.  I picked up the book "Run Less, Run Faster" (http://www2.furman.edu/sites/first/Pages/rlrf.aspx) written by Bill Pierce, Scott Murr and Ray Moss.  Basic concept is to run three quality runs per week with two days cross training.  The key being that though you are running fewer times per week.  Each day of running is more purposeful and generally more intense. Some Tempo runs.  Some Intervals. It appeals to me because I know that being older it takes more time to recover than someone younger.  Another reason I like it is time.  I don't have a whole lot of time nor do I want to spend a great deal of time training.  So if I can make more efficient use of my time that would be great.  Though I am still not completely convinced that I can do this.  One issue is the cross training.  I don't want to invest a lot of money into a bicycle and find out that I really don't enjoy it or perhaps it is difficult to find safe places to ride here in the heart of the city.  I also don't have convenient access to a pool.  Unless I want to spend money to join a fitness club.  My swimming skills are very poor as well.   My good buddy "Shack" at the http://www.theracquetshack.com/ has provided me with a tennis racquet.  Maybe I could find somewhere close by to play.  Just not sure how much of a workout I would get with my very limited tennis ability.  Also the challenge of finding a partner.  So now I am running about four days a week.  Generally not more than two days in a row.  Averaging about 20 miles a week with a run of at least 8 miles on Saturday.  I try to do most of my runs during the week at faster than marathon pace (MP).  Generally the first mile is slightly slower than MP with the remaining miles at about 5K pace.  Some would say this is too fast.  But I feel pretty good.  It doesn't wipe me out.  So I think this pretty safe training for me.  The distances so far are relatively short also.  Right around 4 miles.  My long runs I try to keep at around 30 seconds slower than MP.  Today I ran with some old running buddies of mine.  I ran my first marathon in 2009 with these guys.  Anyway the pace was a little slow.  Guessing around 9 minutes a mile.  But right now I'm not too serious as it's still a long time to January.  I think now I just need to get more miles.  I want to be doing 40+ miles a week by the end of June.  Most likely that will entail running 5 days a week rather than 4. 

Other marathon plans I am considering are Hanson, Hudson, Higdon, Pfitz and Daniels.  Not sure what I will end up with but it will be some sort of modification of one or more plans.  My last two marathons I trained using my variation on Higdon's Intermediate.  I'll update when I get a more clear idea of my marathon training schedule. 

Summertime is here.  Time for early morning runs.  I love being able to just throw on shorts, socks, shoes and head out the door.  Happy Memorial Day y'all.

Battling the Bank

Different topic.  Banking.  I'm always looking for a good deal so about two years ago I opened a rewards checking account with a local bank.  At the time they were paying better than 4% APR.   To receive this higher rate of return the account holder must have, I think, 10 point of sale debit card transactions. Additionally you must have at least one ACH deposit each month.  Well late last year this bank lowered their interest to 3% APR.  So bargain hunter that I am, I started looking for another bank.  www.depositaccounts.com has listings of reward checking accounts.  You can search nationally or by state.  Anyway, I found Coppermark Bank.  They were offering a rewards checking account that paid 4%.  The requirements were basically 16 debit card transactions and 1 ACH deposit per statement period.  A few more debit card transactions but certainly doable.  Well all was fine until the 30th day of March.  The statement period was only 29 days.  Well, I get paid on the last business day of the month.  For February that was Wednesday the 29th. OK.  However, pay day for March was Friday, March 30th.  As a result with only a 29 day statement period, I was denied my interest payment for March as I did not have an ACH deposit during the statement period.  Needless to say I was not happy.  With a 29 day statement period I could see that this situation was likely to repeat again later in the year.  I called the bank and spoke to the young man I opened the account with.  He was not helpful.  No offer to let me speak to a manager.  Nothing but a "sorry that's how it is."   Well with no relief there I went to the web site of  the Oklahoma State Attorney General.  There I filed a complaint.  I explained what happened and entered the dollar amount of my loss, which  was  $9.27.  About a week later I got a letter from the FDIC.  It stated in part, "Thank you for contacting the FDIC's Consumer Response Center.  We have reviewed your correspondence and contacted the referenced Bank to obtain response to your concerns.  We have also asked the Bank to provide documentation that will help us complete our review of your complaint."  Well just a few days after that, I had a message on my phone from the senior vice president of Coppermark Bank.  When I finally found time to call and speak with VP, she was very nice.  She thanked me for bringing the situation to their attention.  She further explained that they have now changed their policy.  The statement period is now 30 days and ends on the last business day of the month. They also paid me the interest I should have earned in March.  This in addition to the interest I received for April for by this time a month had passed.  Props to Coppermark Bank for making things right!

I am very pleased that I went to battle for what I thought was right, and in the end, what the wrong was made right.  The bank came over to my side.  I received what was rightfully mine.  In other words, "I won!" 

Goal Setting

Well a week has passed and I am finally getting into a routine of running in the morning.  Still working on a training schedule. But I have decided on a marathon to run.   I have decided to run the Houston Marathon on January 13, 2013.  My buddy "Shack" over at theraquetshack.com suggested I set a higher goal than 3:30 for the marathon.  His suggestion was the world record for my age + one hour. The world record for a 45-49 year old man is 2 hours 14 minutes and 16 seconds,(or something like that).  Seems a little odd for a goal.  That plus one hour.  Not a round number that I can easily focus on.  And I can't say I get excited about being an hour slower than someone. Doesn't sound very impressive to say to someone, "Oh, I'm just an hour slower than the world record set by Jackson Kipngong."  An hour is long time.  My previous goal had been 3:30.  Well I discovered today that the marathon qualifying time for 45-49 year old males for the 2013 Boston Marathon has been moved back 5 minutes to 3:25.  The 40-44 time is 3:15.  So I think a more suitable and a more memorable goal is 3:15. It is challenging.  It's more of a round number.  If I run a 3:24 that would qualify me for Boston.  But to have a have a higher goal, a challenge goal is a good thing.  Gives me a little space; some extra time to stay ahead of the maximum qualifying time for Boston.

Now to work out a training schedule and some intermediate goals.  January is a long way away.  So I may try a September half marathon or full marathon to gauge my progress.  Next race will probably be the Dog Jog in Oklahoma City.  Memorial Day.

Hope to see you guys there!

Oklahoma City Memorial Marathon 2012

Well today was the 12th running of the Oklahoma City Memorial Marathon.  A colleague of mine who works at OCU  invited me to join the relay.  So myself and four young ladies were the Region III Rockets.  All of us being from Region III of NAFSA.  It was a great experience.  As to the running I managed to finish the first leg, a 10K in 49:11.  Not particularly fast but I'm pleased with it.  I did not put in very much mileage getting ready.  Only 7.5 miles last week and 13.4 miles the week before.  Today was my longest run of the year.  But seeing folks finish the marathon in less than 3 hours 30 minutes definitely got me motivated to train for another marathon.  Not just seeing people finish, but seeing people much older than me finish in that time.  And not just older than me, many were quite a bit heaver.  So I know that if I put in the training I can break 3:30. 

Now to choose a race.  I could just plan on running the Route 66 in Tulsa again. Did that in '09 and '11.  That one's not till November 21st.   More than six months away.  I guess I could take my time building a base of miles.  To get into condition to break 3:30 I think I need about four months.  So that could be a September marathon.  Or an October marathon.  Guess I'll do some research.  If anyone has any recommendations for marathons within a day's drive of Oklahoma City, or maybe even a day and half drive, feel free to share.

Sic'em Bears! Starting over.

Women's Basketball National Championship!  Men's Baseball 12 - 0 in conference thus far!

And me having trouble getting started running.  Got to find a time to run.  Either get to bed earlier and run in the morning or else run in the evening when I get home.  Got out of work a little late today and then had to mow the lawn.  Always seems to be something else to do.  The inertia is hard to overcome.  Just a few weeks till I have run a 10K as the first leg of the relay at the Oklahoma City Memorial Marathon.  Maybe I can find time to run during lunch tomorrow.  Won't have time in the evening.  There is no try only do.  Ok, ok Yoda, I will run during lunch tomorrow. ;-)

Leap year day off

Took the day off today.  February 29.  I may make this a tradition.  Of course that would mean only one day off every four years.  Anyway it was nice to sleep in just a little.  Sleep is an important part of staying healthy.  While each of us need differing amounts of sleep, most doctors and researchers would recommend at least eight hours a night for people over 25.  I try to get something close to eight hours most days.  It also best to try and keep regular hours.  Going to bed and getting up close to the same time each day.  Your body will appreciate it.  Also watching a tv screen or computer screen right before going to bed makes it more difficult to sleep.  Studies have confirmed this.  Now you can even buy special glasses to wear if you must use a computer right before bed.

As to running I will soon be training for a 10K.  Myself and four colleagues in the field of international education will be running the relay at the Oklahoma City Memorial Marathon.  So tomorrow it's back to the treadmill.  My last run was seven days ago.  I've been trying to rest my ankle so it will heal completely.  The last couple of weeks I have run just  once a week.  Still I have discomfort in my right ankle when I run and occasionally when I drive.  Hopefully eight days between runs will be sufficient.  I believe rest is important in the healing process.  But the marathon is eight weeks from Sunday.  And with runs of about 2.2 to 2.4 miles each time out the last several weeks, I'm going to have to start running more often and for greater distances.  Lord willing tomorrow I will run without any pain and then next week I can gradually increase the frequency and distance for my runs.  Gradual increase is key.  So probably runs will only be about 2.5 miles for the first week.  Then with a 15% increase each week I should be running 5 to 6 miles by the week before OKC.  Of course what is important is the weekly total not the daily amount.  

Peace out and happy trails..

New Year, fresh start , new shoes?

Finally the last week or so I have been able to run with no noticeable discomfort in my lower right leg.  Woo hoo.    Anyway running every other day or so on the treadmills.  20 minutes.  A little over 2 miles each time.  So far so good.

I've had a couple of people ask me about shoes, so I thought this would be a good topic to start with this year.  There are hundreds if not thousands of choices available in running shoes.  Running shoes as an industry did not truly begin until the late 1960s. In 1971 when Bill Bowerman poured liquid urethane into his wife's waffle iron, Nike, had it's first self designed shoe, the Waffle Trainer. The shoe industry has exploded since then.  Chris McDougal in his 2009 book, Born To Run, asserts that running shoes are the cause of most running injuries.  He presents some pretty convincing statistics to back up his claim, as well as some interesting discussion of the Tarahumara Indians.   Obviously men have not always run with running shoes.  Yet with all the "advancement" in running shoes there has not been a subsequent decline in running injuries.

Today you can find a plethora of shoes, many with lots of cushioning and a thick sole, and most with a heel noticeably higher than the forefoot.  Of course when wearing shoes with a thick heel you tend to land your foot on your heel.  Interestingly enough when you run with bare feet you tend to land more on your forefoot.  Doesn't take too long to realize that maybe striking with your heel first, in a thick heeled running shoe is not natural and maybe it's not the best way to run.   

As you can see my thoughts tend to run toward less and not more in terms of shoes, and less of a heel toe drop.  What is a heel to toe drop you ask?  It's the difference in height between the heel of the shoe and the forefoot of the shoe.  Traditionally running shoes have a 12 to 15 mm heel to toe differential.   Over the last year or two there has been a trend toward a lesser heel to toe drop.  Many new shoes that are considered minimalist have a heel to toe drop of 4mm to 11mm.  And the zero drop shoes have 0 to 4mm as their heel to toe drop.  I've been doing most of my runs since last summer in a pair of Brooks Mach 11s.  They are considered to be spike less cross country shoes.  Also may be referred to as racing flats.  Very low heel to forefoot drop, about 4mm or so.  Got them about a year and half ago.  Very inexpensive, but comfortable .  Runblogger has a review of them.  Unfortunately these have been phased out some time back.   Now Brooks has the Mach 13.  I'd expect the 14 will be out before too long.

My other shoes I sometimes run in are the Saucony Grid Type A4.  Super light weight - a mere 6.3 oz.    13mm heel, 9 mm forefoot.  So just a 4mm drop.  I ran the Route 66 marathon in these this past November.   The A4 is considered to be a racing flat.  I am a little unsure if I want to run my next marathon in these or to go with something with just a tad bit more padding.  Did a few 18 to 20 milers in them last fall without issue.  Anyway, changing from a heel strike style of running to a forefoot style of running is not usually you do overnight.  The transition should be more gradual.  Different muscles are being used and those muscles need time to adapt and get stronger.  The Saucony Kinvara has been a pretty popular shoe.  A bit more padding so it sits a little bit higher but still a pretty minimal heel drop.  I believe it's a good choice for those looking to transition to more of a mid foot/ forefoot heel strike style of running. 

At the end of the spectrum for minimalist shoes, are the Vibram Five fingers.  Similar to toe socks in appearance.  Very light weight and very thin.  They fit like gloves.  I have a pair of Vibram Fivefingers Bikalas.  I've done a few short runs in them.  Nothing over 2 and half miles.  You can definitely feel the road in these.  Not sure if I want to do any significant distance in these.  Maybe when my recovery is farther along I may take these out again.  Again it is important to transition to running in this type of shoe.  One's feet and ankles need time to adjust and to get stronger.  The VFF's are closest thing to running barefoot. 

Sic'em Bears!