Monthly Archives: April 2012

Many Blessings

This was an interesting week in training to say the least.

Monday: Rest

Tuesday: Track

  • Warm up run: 2.24 miles at 10:22 pace
    • hard start
  • Speed Work: 8×800 at 10K pace (8:42)
    • ran the last mile without my knee brace. That went really well, I may try it some more cautiously.

Wednesday: Rest

  • Knee felt a little weird. I am wondering if I should not have run without the brace at all!
  • Cycled easy with Kristin, it was a beautiful night! 3.7 miles at 9.9 mph

Thursday: Taper Run for LBLO Half Marathon Fun Run on Saturday.

  • Warm up run: 2.2 miles at 11:00 pace
  • Baldwin Park Loop: 4.06 at 9:00 pace
    • This run went absolutely horribly! I have been feeling with some GI issues and had to go #2 the entire run! I know TMI.

Friday: Rest

  • Carb Loading like I did last Friday. Sushi with an extra bowl of white rice.
  • Got some new balega socks and also I am trying out some Zenzah compression leg sleeves. Also bought some new Beasts!

Great pair of socks! I swear by these. Great cushion.

Saturday: LBLO Half Marathon Fun Run plus 9 miles to help Carrie get in her long run before her marathon

  • 22.02 miles at 9:47 pace
  • Started out very stressed about finishing with all the GI issues from earlier in the week.
  • Ate an egg bagel with peanut butter and a banana for pre-race.
  • Used my usual one GU chomp every two miles. At mile 13 I ate one stinger waffle.
  • This run was difficult at the start but after about the first 2 miles things started to settle in and felt great!
  • Sprinted to the end of the 13 to try to beat a pace group friend. It was fun!
  • There was a lot of reflection on the last 9 miles of this run. I was questioned many times about how I do what I do. I feel like I am very blessed to be able to accomplish what I can accomplish. I pray a lot on runs. When I was injured back in November/December 2012 I prayed for healing and that I would use that healing for good. I also feel I can accomplish what I do out of sheer will. I just want to be able to do what I do. There was also a lot of just off topic talk to get our minds off the run and on to more “positive” things that would take the mind of any pain. Carrie was awesome and had an even stronger finish then on her 20 mile run.
  • Recovery consisted of 4 muscle milks, a 4 bag of ice ice bath, and an egg bagel. I had to get going to work so the kids could play for relay for life.

4 bag of ice bath! This was the coldest bath yet! I stayed for 20 minutes. Felt great after!

Zensah leg compression sleeves. My new favorite thing!!!

 

 

Got to work around 11 am for the kids to perform for cancer survivors and cancer patients. They did a magnificent job! Very proud of them and their hard work. I think that they also got a lot out of entertaining the survivors and patients during their lunch.

Saturday evening a group of us went to Magic Kingdom for some fun! We arrived there sometime around 6pm and stayed until 11pm. Got home around 12 am. It was a great day!

Arriving at the Happiest Place on Earth!

 

Im a lucky guy!

All day, I just kept thinking back to how blessed I am and how blessed my family is. I am a very lucky person and I never want to take for granted all that God has blessed me and my family with.

Best part of going to Magic Kingdom! The Plaza Sunday!!! YUM!!!

Have a great week! Keep running!


Eat A Sandwich?!

This week started out with a  bit of a scare. After last saturday’s run I was just a little scared that I had injured my IT band again. I went ahead and took Tuesday (track day – speed work) off. This was not an easy choice, but it was made easier as my alarm did not go off at all to wake me up! I woke with a start at 5 am on Tuesday (to get to track on time I have to get up at 4 am) and I thought…oh well, everything happens for a reason. So I went back to sleep for a half hour.

This whole week I took extra time stretching in the evenings and rolling my IT and legs hoping to prevent injury.

Wednesday I tried an after work run. I prepped for this run by devouring a whole package of trail mix and most of a package of pistachio nuts. I also downed about three cans of La Croix (I like the lemon flavor). I started out at 4:15 pm. Upon starting out I realized that it was REALLY HOT! My plan was to go about 6 miles. The first three miles were not too bad, but the way back was beastly miserable. At one point I even thought WHO can I call out here to come pick me up if I get into real trouble. I did not run any faster or harder than usual but my heart rate stated in zone 5 for the entire run! That is about 174 for me. I think that it had to do with how miserably hot it was. When I finally got back to work I checked the temperature and it was 91 degrees F! If only I were training for Badwater! haha. I don’t know if I will do that again anytime soon…but I do live in Florida and perhaps I should get out there in the heat a bit more and try to get my body used to it. All in all it was not a completely bad run…other than it being really hot I did run without any kind of glasses or contacts so there was a run in with a rose bush that did not fare so well for my legs.

I was also told today, for the second time this week, that I need to “eat a sandwich!” Apparently I look emaciated?! I don’t think so. I mean I have lost weight since I started running last August ( from 155 to 148ish). My weight has pretty much stabilized for the last few months at around 148 and I am fine with that. I would not want to be any less than that though. When I carb load I get up to about 152. I was even asked if I was sick with something! What folks don’t understand is all I do is eat. If it is in front of me I will devour it! I do eat healthy, don’t get me wrong, but I will eat anything and everything otherwise.

Thursday I went with the group on our “Winter Park Hill Run.” We did some hill repeats. It started out kind of tough but once I got good and warmed up things went better.

Friday was a rest day. I got sick! It started out as a sore throat and kind of in my ears…some coughing.

Saturday was to be a short run day of about 16 miles, some folks were going to go 22.

Carb Loading: Friday night I carb loaded at Nagoya Sushi in Winter Garden with two of my favorite rolls: Mango Tango, and corral reef. I also had two orders of octopus sashimi. Finally I asked for a big bowl of white rice! YUM! This was an experiment because I have not tried carb loading in this manner. I also confessed my secret goal to Kristin this night. I told her I wanted to run 35 miles on my 35th birthday. She just smiled (which was a positive response in my book!) and I asked if she would run in the last few miles with me. She said she would consider it. YAY!

Pre-run fuel: I also tried something different for pre-run, I had an egg bagel and a banana.

Run: I started out on our first loop, 6 miles, and the first three were crazy arduous. I kept telling myself I am just going to do the 6 and go home because I feel so bad and I am sick. Getting back to the start we added people to our group and I was feeling pretty good so I thought Ill go ahead with the 10 more. This felt great! Great conversations and friends. Getting back again to the start point and mile 16 I decided I would just go ahead out with the group of three others doing a full 22. This was the best part of the run! After mile 20 it just kept feeling better. Overall a very successful run and it made me ultimately feel better!

During run fuel: I have finally found my perfect nutrition for running long, at least for running a marathon length. I have been doing one GU chomp for every two miles (considering changing to 3….but why when this works so well) with a sip of water. I also eat at two points in the run a stinger waffle. This was the same thing I did last week and it again worked like a charm. I carried one bottle of water and one bottle of chia drink.

Post run: I stretched my legs a bit before jumping back in the car. Drank a muscle milk on the way home (I tried a new flavor, Malt, and it was OK….im going to stick with the chocolate). When I got home I filled the tub with cold water and this time bought 3 bags of ice for the ice bath. As the tub filled up I stretched a bit more and rolled my legs and IT band. Got some coffee, put on my sweater, got a good book, and soaked in the cold icy water for 20 minutes.

 

After the ice bath I made some breakfast. Two egg bagels with Polaner All Fruit Preserves. I found blubbery which made me VERY happy.  I had a second cup of coffee and also another muscle milk (this time chocolate!).
Now I am off to clean the house and do laundry! Happy Easter everyone! and keep running!

Saturday! WHEW!

I am certainly ending this week on a high note. It has been a great break from work and yesterday, Saturday, topped it off!

My day began at 3:00 am getting up for a 20 mile run in Apopka. Our group started out at 5 strong and after our first 7 mile-ish loop one of us decided that it would be best to stop there. It was Megan’s first time running the Apopka hills and she did a great job! Very strong finish! She said that next time she will be in for two. I think it was a good decision on her part and listening to her body. We then started out for the second loop. We did this loop in the oposit direction just to add some different scenery. Upon completion of this loop we lost two more! This was a little unexpected. The hills were rough so Ryan and Nicole decided to call it a day for them too. Again, great run and great conversations. For these first two loops we averaged about a 9:40 pace. Then it was two. Carrie and I started out on the loop and Carrie mentioned that she was getting a bit tight in the calves. We walked a little and stretched a little and kept plugging along. We had a great final lap and great conversations just about life in general. Funny how running conversations seem to all come back to philosophical discussions! I think it was all the great conversation that kept us going. She never sounded tired so that just kept inspiring me to keep going!

On this run I carb loaded the previous day, at Disney (both Magic Kingdom and EPCOT), by eating a burger and fries for lunch (at Pacos Bills), a frozen margarita (in Mexico), a large soft pretzel (in Germany), and a nice large club sandwich from Crispers near home for dinner. For breakfast I had a few sips of chia drink and four pancakes (leftover from last weekend’s breakfast). During the run for nutrition I did one GU chomps every two miles with a sip of water and at the start of each loop I ate a stinger waffle. The GUs I ate were peach tea, my favorite flavor, and Cranberry Apple (first time with this flavor and I liked it!). Both contained caffein. On the run I also carried 10 oz of water and 10 oz of chia drink. I normally carry 20 oz of water, but most of this run was supported already so I tried to go a bit lighter.

All said and done, we finished our 20.66 mile Apopka run at around a 10:00 pace. Beautiful day and awesome people to run with. That is what it is about for me! It is not about the time, but the experience. The more I get into the 20 mile range I have become to realize that the fun really starts when you hit that 20th mile! I am looking forward to increasing my mileage by 2 miles every other week and seeing what things are like after 20! I had the urge to go another two miles just to finish my quota for the week but sometimes I just go with when everyone else is doing with the thought that it will stave off any injuries.

I got in the car and drank a chocolate muscle milk to start my recovery process. I did find malt flavor in my Publix and am looking forward to trying that some time too.

When I arrived at home I prepped for an ice bath. I made coffee, put on a long-sleeved shirt and sweater and filled the tub with cold water. I also had two bags of ice to add. I need to remember for future reference I’ll need probably 4 bags of ice instead of just 2! I got in just the cold water, then once I got used to that (about 1 minute) I added both bags of ice. I iced for a total of 20 minutes. I spent the time sipping on coffee and reading a book and just every once in a while moved my legs to keep the cold on them rather than that warm area that forms around your legs if you just leave them sit there.

Then made breakfast which consisted of scrambled “all white” egg whites on toast (it was great) with coffee.

Then it was off to pick up my new glasses from Guber Optical! I am very happy with the way they turned out and the way the look. I went with a much different style than what I am used to, but hey, that is ok you only live once right?!

After I picked up my glasses it was off to pick up my bike from David’s Cycle World after they did their “tune-up.” I am very happy with the way things turned out for that. It rides like a dream!

Then it was off to church to play for Palm Sunday, which I also played this morning too. That went great and it was nice, as always, to perform with friends for God! I always feel so much better after going to church to worship.

To end the day I called up a friend of mine, Dan, and we went to see another friend of mine, Mike, perform down town with his band Of Valleys. They are based out of Gainesville, FL, so it was nice to get a chance to see and hear them down here in Orlando. If you get a chance to take a look at their music I don’t think you will be sorry. They are great! Mike is a great friend of mine who also was a fantastic intern when I taught band in Gainesville. He now is a band director by day and a rockstar by night! Very proud of him!

  

When all was said and done, I drove Dan home and finally arrived at my home around 12:15 am! It was a long day to say the least but it sure was fun!

This week was to be a 38 mile week. I am ending it two miles shy. I don’t feel to bad about that as for a few weeks I went way over my goal. I have a small feeling of getting out there and just running two to get it in….but my body is telling me something different and so I am going to listen. I am in this for the LONG haul and want to build instead of tear down and injure!

On a final note, and not such a happy note, we lost one of our own this weekend. A great inspiring Ultra Runner, Micah True AKA “Caballo Blanco,” passed away during a 12 mile run. If you read Born to Run you probably remember reading all about him.

Have a great week everyone and run more!