What To Wear...

   As runners some of us tend to be more on the tech side of things. Running can be a really cheap sport. All that you really need is a good pair of running shoes and a road. But some of the running related gadgets and gizmos out there are really cool!

   When I first started running I started reading the running magazine, Runner's World. I still do. But as a more experienced runner I now know that not everything written in that magazine is the end all to be all. Over the years I've read numerous articles related to what to wear when running in various weather conditions. All full of very good information.

   Several years ago the Runner's World website created a web page that was awesome. It was aptly named, What to Wear. You provided the temperature, weather conditions and the way you like to feel when training, cold, warm, hot etc. The page then provided clothing suggestions based on that data. It was so helpful and was usually right on the money.

   Just before the holidays last year Runner's World removed the page from their website. I was totally bummed! I'd been using that stupid page for years. Hell, I'm not even sure I could dress myself anymore without it! Um, just kidding. I did a little research and found something even better!

   Unless you live under a rock, like me you own a smart phone. I love my phone to say the least. You search for running related apps in either the Android or Apple markets and you'll find thousands available! I came across a wonderful little app in the iTunes store. The free app is called, What Should I Wear Running and was created by Andrew Wayman.

   Essentially it does the same thing that the Runner's World page did and then some. When you open the app it uses your GPS location to determine the current weather conditions and uses your saved favorite way that you like to feel when training. It then provides you with clothing suggestions based on that data. The app even lets you manually enter weather conditions to get clothing suggestions.

   If you're anything like me, you have a closet that's full of the same amount of running clothing as regular clothing. This app will save you from brain overload as you peer into your vast array of choices! So check out the app. It's free and way cool!

   Back to work tomorrow my friends! Have a great rest of your week! Run for your life...

Small Victories Mean More...

   Finally finished putting up my running medals in the new house today! I think it turned out really nice. Only one problem, there's no more room for any more. Going to have to buy a second rack I think...

   After taking this picture I stood there for a moment and thought about all the hard work that it took to get each one of those damn things! For each and every race it wasn't the medal that meant something to me; they're only cheap pieces of metal. I've been displaying them for the past two years. Before that I pinned them on a garage wall.

   Last year I finished my tenth marathon. I even managed to reach my goal of running a sub four hour race. Crossing that finish line was like winning the Super Bowl for me. It was a VERY good feeling. But the best memories I have are the ones from the months of training.

   I remember the weather was unseasonably hot and humid all summer long. It made for some tough long runs. But I managed to finish every single one very, very sweaty.

   I remember watching the brilliant yellow sunrise on more than one run out on those roads. I also remember finishing some runs with a cherry red glow through what seemed the entire sky at sunset.

   At the time, we lived next to a park with three large ponds and lots of tall trees. It was beautiful but it attracted Canadian geese in droves. Word to the wise, don't run anywhere near a gosling unless you want some speed work. I remember getting chased on more than on occasion by pissed off geese mothers!

   I remember all the great music and podcasts that I listened too. I love my running music playlists. Music has always helped me with my running. Motivation is so important. Sometimes the perfect song can get you over that hill. If you've never checked out a running podcast, email me and I'll give you some excellent suggestions. The run-net community is amazing and always eager to send support when you need it most. Met a lot of incredible people that way last year!

   I remember finding out I got skin cancer and winning the battle with it. I got a healthy dose of respect for the sun and the damage it can do. I remember experimenting with different sunscreen brands trying to find one that would stick for three hours or more. Lots of stinging eyes. Some runs I swear I finished blind!

   I remember loosing more weight than I have in a long time thanks to a new cross-training and diet program. I never felt so good! I remember looking down at my Garmin watch grinning from ear to ear when I realized that my goal pace I wanted to run in the Rochester marathon felt easy for the first time in nine years.

   I remember all my friends and family supporting me in countless ways through my training. They we there when it was good. They were there when it was bad. They were there. To train for a race like that takes a lot of time and requires a lot of sacrifice. Sometimes at the expense of your loved ones. It takes special people to understand and allow that to happen.

   I remember hearing on the news about a local triathlete who was hit and killed by a drunk driver while biking on the same road I religiously trained on. The next day I ran by the spot where she was killed. Her family and friends had set up a makeshift memorial to her on the side of the road. I stopped, knelt, cried and prayed for a complete stranger who had died doing something she loved. I got up, looked up and said thank you for not being me.

   All my marathons, half-marathons, 10K's, 5K's and other races that I've run have memories like those. As a society all of us get caught up in doing things quickly. We've become slaves to the clock. Runners know that more than most. We become obsessed with getting faster, setting more personal records, beating just one more person in that race.

   Life is a lot like a race. Run your race, my friends, doing what you love to do. Whatever that may be, do it well. Perfect it each day. But remember, it's not about the destination...it's about the journey.

   Run for your life...

Mittens Always Beat Gloves...

   Even seasoned runners like myself fail to plan properly from time to time! During my scheduled 10 miler today I only managed 8. When you can't feel your finger tips it's time to call the wife for emergency pick up! Funny how one day you can do fine at 18 degrees & another like today where it was a balmy 21 degrees and almost get frostbite! Good rule of thumb that I should have followed today: when it's like the frozen planet Hoth from Star Wars outside, wear mittens instead of gloves. Your fingers stay warmer when next to each other. Run for your life my friends...

Treadmill Inclines...

1.5%  1.5%

   Well friends, last day of vacation for me today! Back to the old grind Saturday morning. But only for two days. Then another blessed two days off! I am going to try to continue to be active with this blog. But don't kill me if I get busy and the keyboard is silent, Ok?

   Had an amazing cross-training workout today at the gym followed by an easy three miler on the treadmill. The weather here in upstate NY has been down right frigid! I have come to appreciate running in the wintertime this year. But when that mercury dips below ten degrees and causes sub zero wind chills then it's time to head inside.

   Something new that I have been toying with this year is the treadmill incline. I typically have set the incline at a 1% grade through most of my running career. This has worked really well for me. But the accepted standard is a 1.5% grade. Lots of good research out there that backs this up. Bottom line, running on an even plane is a piece of cake. When was the last time you drove, walked or ran on a road that was an even plane? Never. The belief is that when you set your treadmill's incline to 1.5% that you are simulating typical road incline and wind resistance.

   Surprisingly the vast majority of runners that I see training on a treadmill never adjust the incline. Why? Running on a treadmill is something I only do as a last resort. It's really boring, forces me to change my running stride and is much easier due to lack of random hills, wind resistance and firm surface. Treadmills do however have some advantages. You can avoid extreme weather conditions, get some good hill workouts knocked out and using one forces you to run at an even pace.

   So, next time that unforeseen events force you to take your training inside on the treadmill, do yourself a favor and set that incline up. You will get a better workout and earn a nod or two from those runners who want to put quality before quantity! Run for your lives my friends and have an amazing weekend!

Find Your Inner Superhero...

   Starting around Thanksgiving time I, like most people, decided that yes, I was going to enjoy the holidays. 2012 was a year filled with ups and downs for me. After ten years of running I had finally managed to reach my goal of completing a marathon in less than four hours. I had lost over 25 pounds and was fitter, faster and stronger than I had ever been in my entire life. But then, two weeks before the closing of our new home, my wife lost her job. It really wasn't a bad thing. She had been suffering through a high workload dealing with clients who had insanely stressful problems and had been dealing with a management staff that used employees like cannon fodder. But, it came at the worst possible time for us.

   To say that the period between Thanksgiving and New Year's day was difficult is an understatement. It ranks right up there as one of the worst in my life. Money was tight and the oncoming of Christmas seemed daunting. My seven year old son still believes in Santa Claus and if I had my way, he will continue to believe in the magic of  Christmas his while life. He was getting everything he had asked for.

   So, I am fortunate enough to work a job that has the opportunity for overtime. So work it I did. But through my career I have come to loathe doing just that. Money for me was a means to an end. The end being spending time with my family. The ones that mattered. It also meant spending time out there on the roads getting my miles in. Both of those things took a back burner to surviving.

   Thanksgiving was wonderful! One of my favorite holidays because of the food! Christmas worked out just fine! My son got mostly everything that he had asked for and we managed to keep the belief in Christmas magic going strong for another year. New Year's came quickly. Everyone was eager to move on from the stress of the previous year. But things were not looking good. I was cranky from working too much and the job front for my wife looked bleak to say the least. It was amazing that even with a master's degree jobs are hard to find. Then it happened. She got the job that she had been trying to get for the last four months. It was a job working with our nation's veterans making more money than she had in a long time with a pension to boot!

   She starts this coming Monday. Lots of changes coming in the next two months. She will probably be assigned to the midnight shift. Lots of challenges also. I have continued with my training through the holidays. But with all the stress of the holidays and our financial situation, it really was not where I would have liked it to be. My diet has been less than stellar. So I have also gained a little of the weight back.

   Yesterday's workout was pure hell! I was scheduled to run a watered down version of my speed workout that I normally run during marathon season. I was extremely sore from the previous day's cross-training workout. I had managed to gradually work back up to 45 minutes of cross-training. But my body was not ready for it apparently. I almost got sick about five times through the five miles of speed work that should have been six. I left the gym frustrated, exhausted and full of doubts about whether I could come back from the excess eating, downtime and over indulgence in adult beverages. I went home. I rested. I regrouped.

   One of the things that appeals to me about running is the amount of will power involved. Training and fitness are extremely important. Without either, you would suffer through a race. But will power is very important. If you think you can do something, trust me, you can.

   Today was a much better day. I ran my scheduled six easy miles. At the end I had enough juice left to complete the mile of speed work that I had missed yesterday. The running gods say that you should never try to make up lost mileage. But I needed to prove to myself that I could. Sometimes settling for average is the worst thing that you can do. You loose sight of your dreams. You loose yourself.

   Are you happy with the person that you are today? Are you satisfied with your life? Are you sure that you have done everything that you thought that you could? My answer will always be emphatically, NO! Why settle? When I turn 80 I will hopefully finally qualify to run the Boston Marathon! Your life should be full of constant improvement. Sure, time takes it's toll on your body. But when I look around to other men my age they are overweight, unhappy and appear to be 20 years older! Why? Is will power, clean eating and healthy activity the secret? I think so.

   In our nation today obesity, unhealthy eating and a score of related medical issues plague the everyday American. It is time for you to get off the couch. Put down the junk food and forge ahead to the future. Tonight my son and I watched the Avengers. For those of you who did not grow up reading comic books the story is basically about a group of superheros who have issues. But in the end, they work through them and save the world along the way. Overcome your issues, work through your problems because life will always be throwing new ones at you and become your own superhero. Don't stop believing in yourself. If you fall, dust yourself off, get back up and get at it again. It took me ten years to run a sub four hour marathon. A long time. Lots of failures. Lots of challenges. But I stuck with it. This year will be no different. I have set new goals beyond that sub four hour time. I may not be a superhero. But I go to bed every night knowing that I tried my best to be a good father, husband, son, sheriff's deputy, runner, person and role model that I could. Not all superheros wear capes. Search inside yourself and find your inner hero! Run for your life my friends...

Give LIVESTRONG A Chance...

   After killing myself today at the gym running speed intervals I thought it would be nice to treat myself to some shopping at one of my favorite sports stores, Dick's. Last year I fell in love with a pair of fleece Nike training gloves I bought there. They have seen a lot of use lately because I am now running outside more to keep the project going. Time to replace them.

   I know everyone is sick and tired of hearing about the whole Lance Armstrong thing. Me included. But, as I perused the enticing athletic wear on the racks I discovered something that got my Irish blood boiling a little bit. EVERY piece of gear emblazoned with the Livestrong logo was marked down and on sale. I had my suspicions why and hunted down an employee to confirm them. Mr. Employee stated, "At this time Dick's is choosing to phase out all of it's Livestrong products due to the negative publicity regarding the Lance Armstrong doping scandal." Really? The negative publicity? Last time I checked good old Lance stepped down from the company. A company that I've chosen to support since it's inception. When I was 16 years old my father died of brain cancer. Horrible nasty stuff that came at just the wrong time in my life. But, I dealt with it the best that I could. Over the years I have used that horrible event in my life to follow in the family profession of law enforcement, become a runner, complete numerous races including ten marathons and to become the best father that I could be. I have also become a huge supporter of such groups as Livestrong. I wear the bracelet and donate every year for the best man that I have ever know, dad. If Dick's wants to get all high up on that podium maybe they should reconsider carrying Nike products as well. Don't even get me started on them!  

   My whole point is this, don't knock such an amazing organization that has done so many positive things! Lance did a lot of terrible things and hurt a lot of people with his lies. Last year I discovered that Lance and I shared something in common, cancer. All my years of foolishly running in the sunshine without sunscreen or a shirt had caught up with me. Luckily, my skin cancer was removed without a problem and has not been seen since. I am not saying that Lance should not be held accountable for his actions. Of course he should! What I am saying is that the rest of the world shouldn't bash Livestrong for his actions.

   I will continue to wear my bracelet, donate and now own a nice pair of Livestrong fleece gloves just like my old Nike pair. Run for your life my friends and LIVESTRONG!

Running In Rochester, NY

   One of the unique things about running in upstate NY is our weather! Last week 40 degrees and green grass. Today, eight degrees, sub zero wind chill advisory and four inches of snow!

Lots of base layers. Lots of reflective clothing. Good rule of thumb is to dress yourself like the temperature is 20 degrees warmer. Most important, watch out for the snow plows!

With the return of Old Man Winter the project will get challenging! But I am committed, will adapt and overcome! Embrace the coldness, the beautiful winter scenery and run for your life my friends!

Make Time...

   With only four hours of sleep in the rack last night it was a little daunting, getting up before dawn to fit six miles in. Going on a road trip to visit with family today crunched the free time a bit. 6 AM was the only option.

The run was amazing! Temperatures were almost double what they were yesterday. It was peaceful as hell with the rest of the town still asleep. Definitely going to have to make that a more frequent occurrence.

Make the time to take care of yourself with some exercise. As we cruise down the road I smile at the beautiful sunset. I'm glad that I made time. Life is so much more fulfilling when you're healthy enough to enjoy all that it has to offer!

Run for your life my friends...

My Favorite Running Picture Ever!

Cold Weather Clothing...

   As I rolled out of bed this morning I looked outside my bedroom window. It was a beautiful winter day here in upstate NY. The sun was shinning, light fluffy clouds were in the sky, and the snow was a pristine white. The only problem was that it was only 18 degrees. The old me would have thrown on some shorts, a running-t, and driven to my local YMCA to knock out a boring nine miles on the treadmill watching CNN.

   Along with challenging myself to running 366 days in a row this year, I wanted to try my first blog. I also wanted to try running outside more. Even if that means running through rain, sleet, snow or temperatures in the teens or less. So, what the hell do you wear when it's in the teens? Not as much as you might have thought you would need. This is what I wore today: simple cloth hat, fleece face mask, fleece mittens, Nike tights, technical long-sleeve shirt, fleece jacket, Brooks running jacket, wool ankle socks and my new Brooks Adrenaline GTX Gor-Tex insulated running shoes. I've just about owned every piece of running-related equipment out there. I've experimented with brand name vs. knock-off equipment. What I've discovered is that if you have the cash for brand name equipment, buy it and it will last longer than the knock-off stuff. The only exception to this would be your shoes. Out of all of your equipment, this should not be the thing that you skimp on. Minus your shoes, you could reasonably outfit yourself for very little money.

   The run today was magnificent! It was a gift to get up, wolf down some Starbucks, Kashi oatmeal and spend about an hour and a half in scenery similar to what you'd see in a Norman Rockwell painting. No, all of NY state is not NYC. Don't get me wrong, NYC is amazing, but where I'm from? You'll find more farms than skyscrapers.

   Another day down. 18 days and counting. Go to your local running store, get good shoes. Buy what you can afford and get outside! Whether it's one mile or 15 miles, do something! You don't even need to run. Walking is fine. The point is: I have NEVER had a bad run. I may have had rough days out there. Sometimes, the last thing that I wanted to do was put one foot in front of the other, again and again and again. After a few minutes, that disappears and it is replaced with the magic of the activity. Life can be so much more than sitting on your couch, watching mindless TV. You are capable of more than you think  you are. You were made to do this!

   Run for your life...

 

Me Completing My Goal Of Running A Sub 4 Hour 26.2

The Beginning!!!

   So, I guess this is the beginning. The start of something that I've been wanting to do for a long, long time. Not sure where it will go. Not sure where it will take me. But at any rate, it begins...but have some patience. I'm new to this!

   At the close of 2012 I looked back on an incredible year. After 10 years I'd finally broken the four hour mark in my most beloved distance, the marathon, 26.2 miles. As the ball dropped and 2013 was ushered in I  was looking to do something different. I've run a lot of races. 5K's, 10K's, half-marathons and marathons. It was fun. Hell, it was awesome!. This year I wanted to do more of those of course. But also something more challenging. 

   So, I decided to start the 366 Project. And start it I did on December 31, 2012. As I write this blog I've managed to run 17 days in a row. Ok, ok, so what are the rules? The guidelines? Pretty simple: run at least a single mile every day for 366 days. Why the hell am I doing this? Part of me wants to push it just a little further I guess. To prove to myself that I can do something that I think is crazy, impossible. But more importantly I want to motivate you. Yeah you! Long ago I was a short little fat kid who ate too much and exercised way too little. Not that little fat kid anymore. 

   This blog will be a record of my life and my attempt to show you that yes it can be done. Anything can be done. Life is busy. But there's enough time for you everyday to try to improve on who you are. Nobody's perfect. There will be good days. There will be bad days. But, there will always be another day to make an improvement. Even the small ones count. 

   So, follow me on this journey. Maybe you'll come to realize what I already know. That each and every day is a blessing, a gift, something to be appreciated. Get out there and enjoy your life. You were meant to run. You were born to do it. It's in your genes. Just put one foot in front of the other....you may be surprised what happens!