366 Podcast-Episode 2 Happy National Running Day!

   Just wanted to take a moment today to wish all of my fellow runners a Happy National Running Day! For all of you soon to be runners, don't be afraid to take that first step. Once you do, you'll never look back and from then on will be a member of one of the most amazing groups of weird, funny and compassionate people I've ever had the pleasure of knowing! Run for your lives my friends...

For more information on today and how to start running please got to:

http://www.runningday.org/

366 Podcast-Episode 1

   Last Sunday I recorded my 1st video podcast while getting my 10 mile long run in on the old Hojack railroad trail! Enjoy & run for your lives my friends...

Are You A Runner, Or Are You A Runner?

   

Tonight I had the pleasure of talking with Coach Jeff, host of the great podcast, The Coach Jeff Running Podcast. We caught up on the newly started 2013 Run for the Sun and how the 366 Project is going. We talked about a lot of things.  Had a complete blast during my very first podcast interview! But one thing that I thought about after our talk is, what have I learned so far from the 366 Project? One of the most important things that I've always known in my heart is, and have said here before, is that running is a journey, not a destination. This has been thoroughly confirmed by the Project. Are you a runner, or are you a runner? 

   As a brand spankin new new runner I wanted to do what every other new runner wanted. I wanted to lose weight, get in shape and run fast. Over these 11 years I can say with a great deal of pride that I have lost weight, gotten in better shape than most 39 year olds that I know and have gotten faster than I ever thought possible. But, as time goes by I'm smart enough to realize that the times will get slower and the weight will be harder to keep off. Not a very promising future. Or is it? 

   What does it mean to be a runner? When you start running it consumes you, it becomes what you do, who you are. When people look at you they don't see "you" anymore. They see somebody who loves chafing, farmer sunburns, the sting of sweat as it runs down into your eyes and the hilarity of getting frostbite on your private parts. They see somebody who thinks it's normal to pay $275 to run 26.2 miles through all of NYC's boroughs, loves the smell of new running shoes and takes pleasure when they can't walk after a 60 mile training week. 

   Yes, all of those things are wonderful in their own special ways. But I'm here to tell you that in the end all those things won't matter a bit. The times, the races or the fast PR's will all fade away. All you are left with in the end is you. The race is long, it's hard at times, but in the end it's only with yourself. 

   Over time I've learned how to Chi run, the Galloway method, how to power climb a hill, how to run a negative split, how to remove black toenails, how to find the best deal for a pair of running shoes, how to work a GPS watch like a master and how to eat to fuel myself for a marathon. But out of all my talented running related skills, the most important thing I've learned is listening to my body. What's the point of running yourself into the ground when it's the really, really long race of your life? 

   Running has become such a center point in my life. It's what I do. It's who I am. It's my relaxation time. It's my journey to find my way in this world. It may sound ridiculous to the non-runner, but I've gotten more from simply putting one foot in front of the other than any college course, job or relationship. I want to make sure that I'm able to continue to do this forever. Someday I will die. It's inevitable. There's much I can do to delay that. 

   I want to be the crazy old guy who's out there at dawn slowly chugging up that hill during morning rush hour. I want to be that old guy who walks into the running store to buy new shoes and doesn't need to try them on. "Hey man, I've owned 200 pairs. Trust me, they fit. I'm good." I want to be that crazy grandfather who runs 20 laps around his granddaughter's soccer field during games. I want to be the oldest guy to run my hometown marathon. I want to be a runner for the rest of my life.

   But the end will come. When it does, I hope I'm out there running on some random road with the sun setting into the lake in the background. The final finish line will be waiting and my friends I want to finish strong. No matter your pace, your distance, your weight. You are a runner. But are you a runner or are you a runner? Run for your lives my friends...be a runner. 

2013 Run For The Sun...

   Hello friends! Hope everybody's training is going well! Mother Nature and the Running Gods must've heard my complaints last week with regards to the weather here in upstate NY, because the high heat and humidity of last summer have made a comeback. I honestly don't know how the hell I trained last year through that pea soup stuff? On Thursday the temperature was in the high 80's and of course that was my scheduled day for a speed workout! I had worked all day inside and practically melted into my uniform. This year I've been experimenting with doing my speed work on local high school tracks and have been loving it! But it was three in the afternoon by the time I was done with work. So, I decided to run the workout at home along my lake front hilly road so that I didn't have to compete with the high school track team for lanes. I didn't want to make any of them look bad! Ha, ha! Needless to say, it was somewhat of a disaster! I managed to get the first two mile intervals finished without much trouble. But the last three were just me trying to hang on and get back home alive. Earlier in the week that nasty lower back strain returned with a vengeance. So that didn't help either. Apparently I need to give up trying any movement even slightly related to a hyper extension, weighted or not. Ah, the joys of growing old...

   I'm not writing this special mid-week post to gripe about me getting old. I'm writing to remind everyone that today is the start of the 2013 Run for the Sun! This is a special little project created by my friend Coach Jeff, the brilliant host of the amazing Coach Jeff Podcast. I discovered this little gem of a podcast through another friend and podcaster, Steve Runner. Good, good stuff to fill your ears while getting those miles in.

   So, what is the Run for the Sun? It's a free event that challenges you to run at least one mile every day for the month of June. In recent years the run-net community has made popular group runs set up and organized through social media. I had the pleasure of running the Poco Loco last month in Boston. It was an absolutely amazing time! Along, with these runs great people like Coach and Steve have also created events that last a weekend, week or month. What a great idea when distances are too great for us to get together. Why are these types of events a great opportunity for people like you? 

   As I've said before what is there not to love about social media and the run-net community? Through social media and events like this you can make connections and meet people from around the world! How freakin cool is that? During June regardless of where you are in the world, people like us will be getting their miles in together as a united group. Some of the most interesting and positive people I've ever met are runners. Why turn down a chance to learn some new things, get some great motivation and meet some fascinating runners like yourself? 

   It's absolutely free! After running for 11 years I've watched the cost to enter sponsored distance races increase drastically. No matter the distance, across the board, the cost to cross that finish line has steadily risen. That aggravates me as a runner, especially as a marathoner. The fact that it cost my sponsor over $500 to enter the NYC marathon twice is outrageous. I once figured out that the city of NY netted over ten million dollars in entry fees alone for the marathon. I'm no fool. I realize that some of that money goes towards, police, fire, medical, prize purses, food and volunteers. But does it have to be that steep? Events like this allow you to compete with others without hurting your wallet. 

   It's something to get you off your butt and re-motivate you! As runners we tend to be very rigid and dogmatic when it comes to enjoying our sport. Run this distance, in this time, on this day, blah, blah, blah. That can get old after a while. Events like this remind me why I began the 366 Project in the first place, I was bored and needed a new challenge. Almost halfway through my 366 day journey I can tell you that it's working. Running everyday reminds you of one of the most basic ideals of our sport, it's just damn fun! Why do you think as children we ran all over the place? Because it feels amazing to feel the wind whipping through your hair, your legs zipping along and your heart pounding away! I am beginning to slowly rediscover that joy again. Why did it ever leave in the first place?

   There you have it my friends. Today's the first day and it's not too late to join. What's a mile a day? It's an opportunity to learn about yourself, meet new friends and improve your health for nothing at all other than a month long commitment. Sounds great to me! You most likely already walk that distance or more in a day. Why not run one more? Just be smart and listen to your body. Most of all, enjoy the experience and get the whole family involved. If you're up to the challenge and want to run with the other 120 of us go to http://www.coachjeff.com.au/events-2/the-run-for-the-sun-2011/ and send Coach an email. He'll send you a nice little bib with your name on it and away you go! Coach also wants me to remind everybody to send in pictures and that they'll be various prizes involved. Oh, goodies? Yeah sign me up! After work today I'm starting with just a single mile! Thank you again Coach for organizing this awesome event! Good luck to you all! Run for your lives and the sun my friends...

        

Transforming Yourself...

  

 Hi everybody! Hope everyone's doing well and logging some miles out there on those sunny, spring like roads! Notice that I didn't say warm. Spring is finally here in Rochester. But temperatures have been erratic to say the least! 80 degrees one day and barely holding in the 40's the next night. Mother Nature, will you please make up your mind?

   Today I'd like to talk to you about something that's always seemed to be present within my life, transformation. Transformation can come in many forms. Previously I've mentioned my obesity as a child with me weighing my heaviest at 220 pounds with a 42 inch waistline. Then one summer 80 pounds seemed to evaporate. As a teenager I used to look a little rough. Long hair, black heavy metal t-shirts, black jeans and my trusty leather jacket were the standard. But even then, my bark was worse than my bite. Today I wear a military style haircut, those heavy metal t-shirts are missing from my closet and the leather jacket is long gone.
   Along with those changes in appearance came changes in my attitude about food and how it related to my life. For many years as a child food was seen as a just one of life's pleasures and not something that was necessary to fuel and support my mind, body and soul. I loved to eat large amounts of almost everything, little thought was put into portion size, dietary needs or my expanding waistline. My family regularly sheltered me from my obesity and politely referred to me as "husky".
   As an adult, amatuer athelete and more importantly a father I now have a drastically different approach when it comes to what I put in my mouth and my family's  Now, don't confuse me with someone standing high up on that fitness stamped soap box proclaiming that my diet is perfect. In fact, if someone asked me what my biggest weakness in my training is, I'd have to say it's my diet. But I'm aware of it and working on it. That being said, removing all enjoyment from food by limiting yourself every day, week and month from those awesomely evil but delicious things out there will only set you up for failure. You have to give yourself cheat days and you have to give yourself some slack during the holidays. Let's talk about some things that have helped me along this journey. I'm no expert so take them for what they're worth. Hopefully you'll get something out of them and start a positive change yourself.
   If you are going to start this journey of healthy weight loss then you need a healthy, realistic plan. As one of the most obese cultures in the world, Americans have a wide variety of diet plans to choose from. Weight is a huge problem in our country and it seems like everyday a new miracle diet emerges to shed pounds like water off a duck's back. One of the best things you can do is to educate yourself about what's out there. It's important to realize that not everything found on the internet is accurate or true and that today, anyone can get published. Do a little research on who created the plan, what are their credentials, who's funding their findings and who has the most to gain from that particular type of plan? I'm not supporting one particular plan here. But I think that two things are important when choosing a plan.
   First, the plan you choose should make changes that you can maintain for the rest of your life. Where's the logic of supplementing an entire meal with a measly shake. Do you honestly think that you're going to be able to do that forever? Of course not! You may lose weight. But when you eventually begin eating normal meals again, the pounds will return.
   Second, choose a plan that uses realistic common sense. Do you think that a plan which only allows you 500 calories a day is healthy? Absolutely not! You'll lose weight but you're going to pay a price with your health. What's the sense of looking good if you don't feel good?
   Ok, so you've done your research and you've picked your plan. Next, you need to provide a positive environment using positive tools so that you can succeed. In my experience, you can't rely on willpower alone to make you successful. Stack the odds in your favor.
   Get rid of the garbage food in your house. I know personally that when the junk food isn't sitting on my counter or in my fridge I don't eat it. By stocking your house with better food choices you'll remove the temptation! If I really want that dish of soft serve ice cream, then I'm going to have to work for it and drive all that way to get it. But probably won't.
   It helps if everyone in your household gets on the same page as you. Let's face it, the whole family can benefit from a diet overhaul. Another benefit is that when one of you has a weak moment, other family members can provide support to get you back on track. I take a great deal of pride in the fact that my eight year old son likes water mixed with apple juice better than soda, loves turkey bacon over regular and when craving for deseret, will opt for a couple pieces of dark chocolate instead of candy.
   Research some of the amazing gadgets, apps and programs available to people trying to get healthy. One of the gadgets that I love is my FitBit. It's basically a pedometer on steroids. It tracks steps, floors climbed, calories burned and even your sleep. The company also makes a wifi scale that can measure body fat. You get a free online program which collects all the data, analyzes it with some really nice graphs and provides feedback and motivation. If the FitBit isn't your style, check out the Nike fuel band or the Jawbone wristband.
   Another great tool I use is the app My Fitness pal. It's a great free iphone app that is easy to use. You can search their online database for different foods or scan the barcode on a food's packaging to get nutritional data. It has some great tools to help you calculate how much you want to lose and how fast. The great thing that I love about this app is that you can create set meals and it even remembers your most commonly eaten foods. I still can't believe it's a free app! My friend Vinny managed to lose almost 30 pounds exclusively using this app! Amazing!
   After some credential checking, get some good old reading material on training, eating and improving your diet. I'm an avid reader and love reading a good book. But never got into reading anything related to fitness or diet. Then, last year I began read some amazing books by Matt Fitzgerald. His books were centered around marathoning, training and eating properly. I learned a lot from them, lost 25 pounds in the process and set personal records in three race distances. Including the marathon where I broke four hours for the first time! I was so impressed with his work that I contacted him on facebook to say thank you. He loved my story so much that he even put it in his new book, The New Rules of 26.2 & 13.1 Nutrition. You gotta love it when you pick up a book, look in the index and find your name on pages 44-45! Way cool!
  Last but not least, surround your life with the people who positively support your choice to make your diet healthier. Let's get back to my friend Vinny at work. The other day we were talking about how amazing it is that he's lost so much weight by simply exercising, making better food choices and eating normal portion sizes. We also talked about how it's become somewhat of a joke how almost everybody we work with constantly teases him on how he looks sick and too thin. Why is that? The answer is because as Americans we've forgotten what normal portion sizes are, think that it's ok to eat things like Big Macs everyday and just buy bigger clothes when we grow out of our old ones. Stop thinking that half a bag of chips is a serving size, that Taco Bell is "light" fast food and that you can wear sweatpants to dinner. Find some like minded people in social media. I've got numerous friends that promote healthy lifestyle and eating. We all kind of feed off each other. It's very motivating, positive and can help you accomplish some amazing things.
   Well, I hope that some of these suggestions help you get started. Like I said, I'm no expert. But they worked for me. Do your research, create a solid, healthy plan, get some exercise and surround yourself with motivation and positive people! Best of luck and as always, run for your lives my friends...
 
      

Social Media, Running & Me...

   If you follow me on FB then you know this week that I had a great experience with regards to social media and the internet. I won't bore you with the details. Let's just sum it up that I was looking for some dated reading material that has been extremely difficult to find and was able to get it through the kind generosity of a complete stranger for absolutely nothing. 

   Sometimes working a profession in law enforcement can leave you with a paranoid sense of mistrust in the human race. Somedays all that you see are the worst of the worst. That can really begin to grate on you after a while. It was a pleasant surprise to see that not everyone in the world is a bad person who wants to kill me. Ok, maybe not everyone wants to kill me! 

   That got me thinking about how social media has positively affected my running and personal life. I can still remember my first forays into the world of FB many years ago. I've always been a really quiet and introverted type of person. I suppose that's why I enjoy running long distance so much. It's easy to do all on your own and running partners are great, but not required. 

   Soon after joining FB I discovered a whole other group of people who were just like me. They lived, breathed running and had the same hopes, dreams and ambitions that I did. Being a runner can consume you.  As a runner you can practically insert running into every aspect of your life. "If I drink that extra beer I'm going to be dehydrated during my six miler tomorrow. It's exactly half a mile to that house down the road with the purple shutters from my driveway. Maybe I can squeeze in a run before that Christmas dinner." The list is endless. Those other people in a runner's life can become quite annoyed after enough of the running is life thing. So, it was really great to find an outlet for my obsession.

   Social media has allowed me to become friends with some really amazing runners through the years. How freakin cool is that? Very freakin cool! One thing that I've discovered is that when you're a runner things like age, weight, race, sex, religion, nationality and sexual preference really don't matter. No matter who you are, putting one foot in front of the other is the same for all of us. The rest of the world should take a lesson from us. Maybe everyone would get along a little better if they tried a pair of running shoes on for size. I think that it's just plain amazing when the world we live in gets a little smaller by meeting such great people. 

   When you meet other runners through social media you begin to quickly realize how little you really know about running. So many people take up running for so many different reasons. Some runners begin to lose weight. Some runners begin to honor those that they have lost in their lives. Some runners begin to because they need to run away from their problems. The list is endless. 

   Another thing that I like about the runners I've met is that everybody has experience and knowledge that I can draw and learn from. In a perfect world runner's don't get injured, we don't get older and we run on into the sunset when our final day comes. Reality is not so kind. When I first started running somebody said to me that being a runner means that at least one part of your body will be in pain almost every day. Many years later I find that statement to be true. Every day something is a little sore, or something got worked a little too much, or something needs some ice. Having a great group of people who you can ask their opinions on what has worked and not worked for them is valuable beyond belief. Running is a sport that always seems to be evolving. I'm definitely not training the same way that I was ten years ago. That's largely because through other runner's I've discovered new ways to be the best runner that I can.

   Some days going out for a run is hard. It's raining outside. You've got a tons of things to get done. You slept terrible last night. Whenever I'm feeling like being lazy, I make the mistake of picking up my phone and perusing the posts of my running friends. There's so much motivation out there that you can't help but get up off that sofa to get some miles under your belt. It's like having your own personal coach and cheering section. I wouldn't be the runner that I am today without all my friends supporting me like they have. 

   I guess deep down inside of my introverted exterior is a social runner after all. Years ago when I started running it was a satisfying but lonely place. Lots of long miles, lots of changes, lots of discovery. Now, it's much different. I find motivation, purpose, knowledge, hope and friendship through all of the amazing people that I've met through the online running community. 

   Some cynics will tell you that social media is the worthless. That it only reminds us of how awful our boring lives are versus other people's and that it's full of hatred and discontent for any conceivable topic. From my perspective it doesn't look like that at all. There's a lot of good people out there running good miles and many of them are involved in the online running community. I guess that's one of the main reasons that I started the 366 Project. I just wanted to give a little of what I've gotten ten fold from that community. 142 continuous days later the miles are still coming. As always, thank you for reading my thoughts on this journey. Run for your lives my friends...

   

Where It All Began...

   So, there I was cooking along at over eight MPH, throat dry, thighs burning, my mind screaming at me to just stop the foolishness wondering why the hell I do this to myself! But wait let's go back to where it all started.

   I can still remember the look my gym teacher gave me at the high school track that day. I ran past him and he asked me what lap I was on. I croaked out that it was the third lap. He smiled, nodded and continued to mark split times down on his clipboard. 

   Most of my time as a youngster was spent overweight and very non-athletic. I'd tried soccer. But all the coach ever did was put me in as goalie. I was twice the width of the other kids on the team and there was no way in hell that I could summon the quickness or breath to score any goals. It was a win for both of us.

   When I started high school I decided to try out for the football team. I was a big boy and the coaches drooled at the thought of putting me on the front line. My dad got sick with cancer, I struggled with him fading from my life and I quit the team. I remember seeing one of the football coaches a week after I quit in passing on my way to class. I said hi. He pulled me aside and told me that the school doesn't like quitters, neither did he and told me to never talk to him again. After that I just convinced myself that sports weren't my thing. 

   As I covered before, a combination of my dad's death, depression and moving further away from a grandmother who showered me with love by feeding me ungodly amounts of German food changed who I was forever. My sophomore year of high school was a year of a lot of changes for me. I lost all my weight,  grew out my hair, wore black clothes, listened to heavy metal. I was discovering who I was as a person and battling the depression of losing my dad forever.

   That spring we did our annual mile run fitness test for gym class. The year before I almost fell over and died after the first quarter mile. But that following year I found myself cruising through those laps with ease. With all the weight gone running was way more fun! My gym teacher never said that he liked me out loud. Part of it was probably because of my anti-athletic look. But I always tried hard during class and gave everything my all. Through every quarter lap I could swear that he wore a look of admiration on his face as I passed.  

   That summer I started running for fun. Not very far. One to two miles a workout. I wasn't that fast. But I enjoyed being out there. Doing something that I thought I could never have done as I got older. In a way it helped with everything that was going on, gave me a sense of accomplishment and kept me out of trouble.  The running continued sporadically through crazy girlfriends and teenage youth. High school came and went.

   I started going to college and took some classes on fitness and health. The running picked up and I got better at it. Still wasn't fast but it it still made me feel amazing! I remember getting my first and only runner's high while running a four mile loop around school. Pity I never got to experience one again.  

   I graduated, began working various jobs here and there while working part-time towards a Bachelor's degree. By this time running was a staple in my weekly life as well as weight training. I now understood that keeping healthy was important. I was well aware that the better that I took care of myself the less of a chance I had of going down my dad's path to a death at a young age. I met the wonderful woman who later became my wife. We talked about our lives, our hopes, our dreams. One day I revealed to her that someday I'd really love to run an actual race. But, I just wasn't THAT kind of runner. One of the great things about her is that she looks at the world so matter of factly. She convinced me that I was THAT kind of runner. And that was it. I ran a race and then some. I became something I've always wanted to be deep down inside, an athlete.

   One thing that's really funny about all that running I did while growing up, I never ran on a track unless I had to do it for the annual fitness test. Sure, I had to run and qualify on a track to get my job with the sheriff's office. But track running just wasn't my thing. 

   So, here we are today. Today was the first scheduled speed workout for my marathon training program this year. Over the last 11 years I've done all of my speed work using a GPS based watch to mark the distance. It's worked well. But, after 11 years it's gotten old. I wanted to try something new. Some of the other runners that I know have been promoting the idea of doing speed work on a track. I figured why not?

   So this morning I drove to a local high school near my gym to give it a go. The weather was near perfect. 60ish degrees without a cloud in the sky. It was a bit too windy for my taste. But that would help cool me off during my recovery sections. 

   This high school's track was just plain amazing to look at! I know, I know. It's weird to like a place this much. But it looked brand spankin new, was well kept and very clean. It probably looked that good because the track had a four foot high locked fence encompassing it. But mere fences weren't going to stop me this morning. I easily hopped over, walked over to the starting line and found a spot on the grass filled center to put my stuff down. 

   It felt really weird to be standing again on a high school track. Not a soul was around except for a co-ed gym class of very uninterested looking teenagers being forced to play flag football on an adjacent field. I laughed out loud. I remember those days. I turned the GPS watch on, hit start and was off. 

   What proceeded for the next six miles was something like a dream. After an easy mile warm up the co-ed class faded away and I began the sprint intervals. 0.75 miles at speed pace with 0.25 mile recoveries. It was the first speed workout of the training season and I wasn't expecting to be able to do too much that was worthwhile. But, after the first interval I discovered that I was running almost one MPH faster than I typically did for these workout. Ah, mere fluke. It's just the Starbuck's coffee and nerves. Second interval, same thing. Ok? Apparently I had more in me today than I thought even though I was still really sore and tight from jumping back into cross-training this week. Third interval I started to tire and my speed wasn't quite as fast but still faster than normal. Fourth interval I thought to myself I'll just give it one more good lap and call it a day. But as I ran I speeded back up to where I was when I started. I knocked out another full interval, cooled down with another easy mile and crossed the finish line at 49:27. I was shocked. Typically these workouts are over 50 minutes long! Not bad at all for the first one of the season!

   I stretched, snapped some pics with the iphone and hopped back over the fence and walked back to my car. I sat there for a while watching another co-ed gym class struggle through another flag football game. A school janitor pulled up and asked me if he could help me with anything. I said no and said that I'd just got done using the track. He eyed me with suspicion. I contemplated showing him my sheriff's star to put him at ease. He just nodded and asked politely if I was leaving and I said, soon. He drove off. I sat there for a few more minutes basking in the sunshine, listening to the good music on the radio and finished my recovery drink. Yeah, it was weird to be running again on a track. But it brought back so many memories of a time long ago when I first discovered who I was, a runner. 

   As I drove away I saw the suspicious janitor again. I smiled and waved. He'll be seeing more of me I think this summer. I hope that school has an annual mile fitness test. Run for your lives my friends...

Let It BEGIN...

   So my friends it's finally here, the start of the 26.2 training season eve. All week I typed, calculated, fussed and tweaked this year's 19 week training program. I both love and hate this time of year. I love it because as I look at this schedule I'm filled with excitement! Excitement that this year will be better than the last. So much potential can be found within those silly little tables, it makes me giddy. But, as I gaze upon the increasing numbers I'm also filled with a sense of dread. Will I be able to get the mileage done? Will I be able to hold those paces over those distances? Will my always ever aging body be able to handle the workload?

   I'm no expert. Oh, don't get me wrong. The program looks great on paper. But I really don't have a clue what I'm doing. This year's program is a cobbled together mess of the Hanson's Brothers plan, mixed with the 366 Project demands, mixed with Matt Fitgerald's Racing Weight plan and then finally mixed with things that have worked for me in the past. It's different than last year's because with the addition of the 366 Project, I'm now running all seven days of the week. It's also different in that during week's 12, 14 and 16 I'll be shooting for long runs of 22 miles or longer (if I can stand it). The addition of working more overtime at my job will also make this more challenging than ever. 

   Ever since the Flower City Half Marathon I've been taking it easy. Not stressing myself out with a scheduled running plan. Enjoying too much adult beverage. Not caring a lot about what I eat. But tomorrow all that changes. Strict adherence to the plan will be enforced. The only adult beverage I'll be drinking is coffee. And my iPhone's My Fitness Pal app will be working overload as I count calories like a madman.

   Scary to say the least! But, then again not really. I love the punishment of asking my body to be better than it was a year ago. Within all of us lies that potential. As I talked with a friend tonight I was reminded that I am blessed to still be able to do this, to be healthy and to have support of my family and friends as I try to discover my potential. After you run for awhile you realize that the PR's and faster times are great. But they're not what it's all about. You see, that running is a all about the journey, NOT the destination. As I crossed the finish line of last year's marathon breaking the four hour mark after 10 years of trying, it wasn't the  3:57 time that I was thinking about. It was about all the sacrifice, all the long miles, all the heartaches and small triumphs. In the end, the race is just with yourself. I want to run that good race and someday, when you're driving down that country road and see some incredibly old man with a silly little faded "26.2" tattoo huffing and puffing as he gets his miles in, do him a favor and flash the old bugger a thumbs up. Each of us has our own races to run. I hope you enjoy your's as much as I continue to. Run for your lives my friends...  

   

The Cinco Loco, Life & Quitting The 366 Project...

   Well my friends it's been far too long since I've written here. Life has been really busy in 366 land. I originally planned to blog here about once a week. But life has a habit of getting in the way. So, I'm going to try a new format. Instead of long, rambling posts (who wants to read those anyways?), I'm going to try posting smaller blogs. So since I have a few minutes to spare, let me tell you about one of the best running experiences I've had in a long time. 

   About nine years ago I discovered the amazing world of running podcasts. Being the blog reading savvy person that you are, I won't explain what a podcast is. Over the years podcasting has waned and now most of them are professionally produced and quite slick. But the sport of running continues to be well suited to the podcast medium. What the hell else do you have to listen to on a 20 mile run when you're absolutely sick of your running music playlist? 

   As a runner I have a difficult time having running with a partner. I'm too slow, they're too fast, they stop too much, they spit into the wind, etc. But when you plug into a running podcast you have a partner who runs the same pace as you, doesn't demand long winded conversations and loves hills as much as you do. I've listened to a lot of podcasts. Some were more polished than others. Some were more educational. Some were just plain awful. But throughout my entire running career I've always listened to one in particular, Phedippidations podcasted by my friend Steve Walker AKA Steve Runner. I first remember reading an article about his podcast in an issue of Runner's World. I listened the next day and was quickly hooked. Through the years I've gotten to know Steve very well because he's the kind of guy who really puts himself out there on his podcast. Steve's a regular guy, with regular triumphs and regular tragedies in his life, just like all of us. He's kept me company through many miles and I can't imagine running now without him rambling on through my earbuds. 

   With the introduction to podcasts came the world of the run-net community. I joined FB and instantly discovered hundreds of other people just like me who lived their lives with a running slant. I've gotten more knowledge, support and friendship than I thought possible from that amazing community!

   Several years ago Steve and another friend Adam Tinkoff AKA Zen Runner podcasted the idea of runners in the run-net community getting together to meet, have fun and of course, go running. The first one they ran was called the Poco Loco and it was held in the great city of Boston. They met, they podcasted, they had an awesome time. I remember listening in envy!

   It's been a really crappy year for the running community. Adam lost his son to suicide. Steve lost his son to teenage immaturity. Boston. This year I've had my own challenges. When the idea of having a Mojo Loco as a sequel to the Poco Loco was brought up my wife and I decided it was time for a break. We haven't been on a vacation with each other in about nine years. So, last week we shipped the little guy to grandma's for the weekend, packed our bags and drove to Boston to get "Loco"!

   After listening to these guys for so many years, I must admit that both of us were a little nervous. But right away after meeting them for the first time you realize that they're just awesome, friendly people. We broke bread, we talked, we consumed way too much alcohol and of course ran! The actual event was an amazing eight mile run along the Charles River. We got to know each other better, stood there as Adam released some of his son's ashes into the river and visited the memorial site and finish line of the Boston marathon. So much emotion. It just further cemented my belief that runners are some of the most genuine and incredible people I've ever known. I haven't had that much fun in a long time. As we drove home on the following Monday I decided that this had to become a regular thing for me. I'm looking forward to meeting up again next year. 

   I'm the kind of person who has to focus daily on taking time out to enjoy the good things in life. Events like this remind me that life isn't about the grocery store, working overtime or getting home quickly to make dinner. It's about the good people in our lives and the experiences, happiness and joy that they bring to our  reality. Life is not fair. Bad things happen to good people. It's not all sunny days with 80 degree weather. But sometimes it's nice to outrun those challenges with some good friends. The running community is AMAZING! Looking back I think that without that community, I wouldn't be the successful runner or person that I am today. 

   Upon my return to home I realized that circumstances in my life have demanded that I work a more than usual for the time being. It's not what I want to do. My job is not the average 9-5 desk job of most people. It's dangerous, it's depressing at times and forces me to be away from those I love doing what I enjoy. But, maybe I'm looking at it the wrong way? It's dangerous but I still love the adrenaline rush it brings doing something that runs in my blood. It's depressing to see the bad choices people make but reminds me how lucky I am to have not gone down those roads. It does keep me away from my loved ones but encourages me to value my time with them a little more than usual. Overtime sucks but at least I have that option where I work. When it's all said and done I'll be better for it and have more peace of mind. 

   Earlier this week I was pretty down and considered cancelling running the Rochester marathon this year because working more directly affects the quality of my training time. I haven't not run a marathon since 2005. Running, it's what I do. It's my exercise, my therapy, my enjoyment. To exclude that from my life, to not train and run a marathon this year, to quit the 366 Project would be disastrous for me. So, I've decided that come this Monday I will begin the 19 weeks of training. It will be more challenging than ever this year. But I will succeed, I will overcome this temporary setback, I will finish this project. 

   As always, thank you for your support my friends, thank you for taking time out of your own chaotic day to read my thoughts, thank you for giving me the hope that I need when it's sometimes scarce! People ask me all the time why I run as much as I do. The answer is complex and I run for many good reasons. But one of the most important is because all of you inspire me to be something more than what I thought I could ever be. So much for no more rambling, long blog posts. The next one will be shorter, I promise! Run for your lives my friends...

2013 Flower City Half Marathon Race Report!

   My thoughts on today's running of the Flower City Half Marathon are summed up nicely in this recent quote that I found from all places, in a Gatorade ad: "There is a moment in every race. A moment where you can either quit, fold, or say to yourself, 'I can do this.'" 

   Since this is my 1st official race report for my blog, let's get moving because the gun's gone off, the clock's ticking and this is going to be a long one! I've run this particular race three times now and usually it's not a very warm one. But, today the Running Gods smiled down onto our small little upstate NY town and blessed us with some of the most incredible race weather I've ever seen. I've read a lot of material related to running distance and somewhere I read that the experts have calculated the optimal running temperature for a 26.2 to be 53 degrees. Going with that premise it should apply to 13.1's too. The temperature this morning when I started my truck to get it warm for the drive into the city was in the mid 40's. Which wasn't that bad. Even after all this time and using a cool little iphone app that's made for idiots like me to tell them what to wear for certain conditions when running, I still manage to screw it up! Last year's race was much cooler and I made the mistake of wearing what I thought was a light jacket and suffered with sweating after the sun rose. So, I'll take the mid 40's because that meant it'll warm up to the mid 50's and that I could just go with a technical short sleeve tee, shorts and running cap. By the end of the race though, I was ready to rip it all off. Apparently that extra degrees over 52 is NOT a good thing!

   I had a wicked stomach flu about three days out from the race. Thankfully it happened that far out and only lasted a little more than 24 hours! There's absolutely no possible way that I could've run with that. But, even with being that far out it still screwed up my ability to load up on carbohydrates before the race. I've had some success with carbo loading and love to eat. So, on the day before the race I tried using a favorite author's formula and attempted to eat over 700  grams of carbohydrates based on my body weight. Now, let me tell you, I was a little fat kid growing up and I can still pack it away. I love food! But, I just couldn't do it man! I never thought that I'd say that I was sick and tired of eating and drinking water. I managed about 550 grams. That would have to do! 

   I ate a bagel and drank some coffee as my truck warmed up. You'd think that I wouldn't still get the nervous jitters before a race. But my nerves went CRAZY! Part of it was my own doing of course. Looking at my splits after smashing my previous half marathon time last year by more than seven minutes made me wonder how the hell I could improve on that? When you run distance you can call it a big win when you break those PR's by seconds, not seven whole minutes! I was doubtful I could improve on that. I calmed myself and got out on the road. I needed to get away from my running log and a bathroom. I was nervously peeing like a pregnant woman! 

   I surprisingly drove slow but blasted my feel good "I'm going to kick ass today" race metal as usual. One of the reasons I love this race is because it starts right next to the jail that I work at. Which means I already have a parking pass at the nearest garage and can deftly maneuver around the long car lines of runners paying at the entrance. If looks could kill when I drove up I'd would've been dead like 10 times over! Another benefit was that I could hop into the sheriff's department locker room to, you guessed it, pee like a pregnant woman again! Funny the looks I got from the midnight deputies as they changed to go home!

   Got back to the truck, did one last equipment check and was off. Over the years I've come to realize that I have a little OCD. I need things my way, especially when I race. My very 1st marathon taught me to NEVER trust the provided hydration and fuel options. I'm one of the lucky runners who can down just about any type of hydration or fuel product without stomach issues. But, during my first marathon I didn't bring anything because the course write up proclaimed that there would be Gatorade every two miles and gel fuel every seven. I thought why carry it if I don't have to. Well, all I can say is that I never want to run 26.2 miles EVER again with just water and a single cherry popsicle. By the time I got to the Gatorade stations, all they had was water. The gels disappeared just as quickly before I got to them. I did it but I was so hungry and delirious at the finish line, I could've ate dirt! So, now I wear a belt with my own fluid and fuel replacement. I look completely like batman. But it ensures that I have all that I need. I also have nice little pouches for car keys, my ipod and iphone. Everything was accounted for!

   The starting line area was mobbed! Over 2500 runners ran the half and it's just an amazing feeling to be standing there with that many fellow runners. You can feel the energy in the air! So much hope. So much potential. I walked around a little. Took some pics to to post on FB. 

 The start!

 The Blue Cross Arena (But, if you're a true Rochesterarian, then it'll always be known as the War Memorial)!

 Nice view from the Broad St. bridge overlooking the Genesee River!

   I Then lined up between the 1:30 and 1:45 pace groups. I love to size up the competition at the start line. But it always seems like they all look way fitter than I do! The race director paid tribute to Boston, the national anthem was sung and ipods and GPS watches came to life! I managed to snap one pic as the gun went off. 

  

     

I love running shoes!

   I was really jonesing to break that amazing record of last year. So, I knew that I needed to hit a a mile pace faster than 8:03. I remember saying to myself last year that I was just going to push hard until the halfway mark and then throttle back. I decided to go with that plan again this year. First split was 7:46. Perfect because I wanted to try to get a little warmed up before I really started to hit it and it was faster than 8:03. After that I don't know what the hell happened? The following splits were 7:23, 7:24, 7:23, 7:21 and 7:29! Now, you gotta understand, even with all the training and weight loss I still don't consider myself a very fast runner. I still see myself as that little fat kid. But damn! I clocked those miles faster than what I do my God awful weekly speedwork at! I still don't believe them! I didn't think I could move that fast! After that the damn hills started. My training has been really solid this year and made more so by running the main road that my house is off of. It's hilly as hell. Hills suck big time. But without them I don't think I would've been able to keep moving through the race's. Even with the hill training, my splits suffered at 7:59, 8:20, 7:36 and 8:00. It's beautiful to run through Mt. Hope Cemetery where Susan B. Anthony and Frederick Douglas are buried. But after the winding hills and running up an ancient and uneven cobblestone road I was ready to lay down in a fresh grave myself! Around this point I came to a untimely late conclusion with regards to my hydration and fuel. Something that I never considered until nine miles into a half marathon. With my increased weight loss I never recalculated the required amounts based on my new size. I felt like a puffer fish downing fluid and fuel for a 180 lbs. runner that doesn't exist anymore. Going to have to get that figured out before this year's marathon! I was thankful to get out of the cemetery and head back towards the city. Finally, some downhills! Then I got a disturbing twinge in my right hamstring. On and off I've had trouble with leg cramping during distance races. I've yet to get it locked down. The only thing that seems to help are Endurolytes, a salt tablet made by the Hammer Products who also makes my hydration fluid and fuel. I wasn't even close to being dehydrated. I felt like I had to pee the entire race. But I was desperate to get rid of the cramping before it got worse and grinded me to a halt. I popped two and hopped for the best. The following miles were a battle. It had gotten pretty warm with no clouds in the sky and full sun. I honestly don't know how I hang on. I almost stopped. 7:45 was still good. But I knew the last two were going to be challenging. I switched my Garmin GPS watch over from the time and mile pace screen to one displaying my goal pace versus my current as two running stick figures. I was about two minutes ahead of my goal beating my old PR. It was going to be close. I heard that voice screaming at me to walk, stop, give up. I was hot and sweaty, I was still slightly cramping but now in both legs, my legs were burning, I couldn't even think about how I was going to run another 2.1 miles! But, like the quote says "I can do this!" I put my head down, gritted my teeth and willed myself to run. Final two miles 8:06 and 8:14. I rounded that last corner 0.1 miles away from the finish line and looked at my Garmin. Unless I fell down and died right there, I was going to do it. Funny how two miles ago I was doubtful that I could finish and now I look down and my legs began to come back from the dead. I glanced to my right and saw a young "fitter" looking woman starting to outpace me for the finish. Maybe someday sweetheart, but TODAY is NOT that day. I gave it all I got and ran that last small section at a  7:03 mile pace speed, my fastest in the entire race. I had somehow done the impossible AGAIN! 

   I once read that typical amatuer runners peak after seven years. How depressing! Only good seven years of PR's? I know that someday the clock won't favor me with faster times anymore. Maybe then I'll have to reconsider what I deem to be successful in a race. But for today, it was nice to NOT be a typical runner who peaked five years ago. 

   I walked around the arena in a glowing daze. I downed some water. God, that was some great tasting water! Walked into the recovery zone and received a free five minute well deserved chair massage. Posted a emotionally filled post and victory pic on FB.

  I went back outside, sat down on some steps near the finish line and enjoyed watching other runners finish their races. The sun shined down on my face, I thought about what an amazing journey and transformation running has been for me and read the many congratulations from friends not there posted on FB. Thank you. I had to quickly wipe a tear or two away as coworkers somehow found my finish line sun tanning spot and came up to congratulate me.

   Another race down, another PR, numerous lessons learned and much enjoyment. To search within yourself for a strength that you never thought possible when faced with what seem insurmountable challenges is what this amazing sport is all about. Those challenges come in many forms during life. But there's always only two answers to  those challenges: you can quit, fold or you can DO THIS! If a once little fat kid can do this, then you can too. Run for your lives my friends....   

Boston, The Dreaded Taper & My Chiropractor...

   Last week was a tough one for us runners. The events of the Boston Marathon bombings, as they've been come to be known, have changed the face of our sport forever. It was our worst nightmare. Our version of 9-11. 

   I must admit that I was a little surprised at the texts, calls and posts on Facebook asking if I was safe. If I was running Boston. If I was Ok. Never thought I would say that I was fortunate to not be running Boston. Thank you everybody for your concern.

   As a runner I felt so much despair for the runners and spectators who were either killed or injured during the bombing. I just couldn't take my eyes off the videos or news broadcasts covering the event. I watched in horror again and again as the bombs went off. As some of you know, qualifying for Boston is an extremely difficult accomplishment. Some runners have trained two years or more to get the chance to run. Boston is the pinnacle of our sport. Some of the runners were fast enough to finish before the bombs went off. Only to have the joy of their race overshadowed by the tragic events. Some of the runners were still on the course when the bombs went off. They were forced off the course. Told that they wouldn't be able to finish their race. Their dream was over. It's been difficult wading through the Facebook running community's comments, pictures and posts. It's been difficult listening to the first hand accounts on our running podcasts.     

   As a member of the law enforcement community I watched throughout the week in interest as the Boston PD and FBI chased down the final suspect. In a way the bombers picked their target quite well. I haven't been fortunate enough to run Boston yet. But if the crowds were anything like the NYC marathon that I've run twice, then people were packed five or more deep on either side of the finish line. Perfect, organized targets. But the bombers were naive in their selection too. I don't think they realized how much video and photographs are taken at an event like Boston. Thankfully they didn't remain hidden for long. Boston's law enforcement and the FBI were not going to let these cowards escape. They did their job well and eventually managed to capture the lone surviving bomber as he lay wounded in a boat. I cheered when I heard the news. No more casualties. No more fellow officers fallen in the line of duty or innocents killed. 

   As a community we, mourned. But we are a different breed us runners. We continue on where most would simply sit down and give up. We endure. We run on. I along with many of you didn't let this single event define our sport. We got up and ran all week for Boston. Some of us wore race shirts, running shoes to work and posted pictures on Facebook of groups of runners that were Boston marathoners for a day. I was so overcome with emotion and have never felt more proud to call myself a runner. The week moves on and so will we. People will try to search for answers why. There are no answers why for an act like this. 

   This event hasn't struck fear into our hearts. It has united a nation behind the city of Boston. It has strengthened the bonds of our running community. It will even motivate people to get out there on the roads to discover the joy of running. Cowards, you have failed. 

   It was a hell of a week. But life continues. On Sunday I ran eight miles which was my last long run before the Flower City Half Marathon this Sunday. I'm now fully into the dreaded taper. If you want to make a distance runner cranky, then tell him he needs to rest and then cut his mileage down. After doing this for so long you'd think that I'd get used to the idea of the taper. But each time I go through one, I go freaking stir crazy. Self doubts begin to creep into my brain. Did I train hard enough? Did I run enough? Did I do enough cross-training? Enough stretching? But there's nothing I could do this week to make any drastic improvements to help me during my race. So, today I ran six miles easy. By midweek I plan on just doing a couple of miles to keep the project going and to stay loose. I'll be thoroughly chomping at the bit come Sunday morning. I'm really nervous about this race. Last year's race was amazing and I would love to be able to break that 8:00 mile PR pace. But I don't honestly know if I can. I'm about five pounds lighter than last year. Maybe that'll give me the extra edge that I need. Picked up my race bib and shirt today. Stocked up on some Heed electrolyte drink and Hammer gels. The nice girl at the running store even managed to find me some espresso flavored ones with caffeine in the back room! PR or not, I will enjoy the hell out of that race. 

   Went to see a chiropractor for the first time today. I've been having this nagging lower back pain for about six months now. Some of the runners at my gym recommended that I give this guy a try. He's even a triathlete and knows his stuff. I've always been a little dubious about chiropractors. But I need to resolve this issue. He was really great! I liked his approach and he's confident that we can resolve my issues within a week or little more! Sometimes it's good to go out there and try something different! 

   With all the added rest time this week I plan on doing some spring cleaning to keep my mind off not running. The warmer weather is finally starting to arrive! You may even get a few bonus 366 posts! I hope that life finds you hopeful, happy and Boston Strong my friends! Run for your lives...

A Shirt To Honor Boston...

   As I read the news stories and watch the homemade videos of the horror in Boston today I experience waves of disgust, hate and sadness for such a cowardly and senseless act. I know that my viewpoint is skewed, but as a group runners are some of the finest people that I've ever known. We accept each other regardless of race, religion, skin color, sexual orientation, nationality, age, size or running ability. During races elites tow the starting line with amateurs. We run for charities, we run to better ourselves, we run to be positive role models in our communities. We encourage everyone to not settle for the couch and a life full of obesity, health problems and early death. We tirelessly train through rain, sleet and snow while others look on, shake their heads and mutter how we're crazy but think (Damn, wish I could do that!) We take stairs instead of elevators, pass on the morning doughnut and are the envy of people who wished that they could look that good after running "just" 10 miles. 

   The other night during dinner my eight year old son and I were talking about running. He said that I was the toughest man that he knew because I could run marathons. It's time for all of us to be tough and do what we do best tomorrow, put one foot in front of the other and push on, keep training, keep being positive influences, keep being runners. The injured will be treated, the dead laid to rest, the investigation will continue and Boston will get her justice in time. Apparently there's a social media movement in motion to show support for Boston tomorrow by wearing a race shirt. Now is not the time for hate, anger or retribution. It's time to put on a shirt...

100 Days Down...

   If you would've asked me last year if I thought that I could run non-stop for 100 days I would've said absolutely not and then asked you why would anyone EVER do something that stupid. Well, today is day 100 in the project and so far I've run over 492 miles. Pretty freakin cool! Am I crazy? Maybe. What have I learned so far in this journey? 

   I've always know that running is the kind of activity that can only be fully experienced outside. Not on a treadmill. This year I've done much more running outside than ever before. Through snow, sleet and rain I've been out there hitting the roads. I've done some running on the gym's treadmills too. But I far enjoy those miles more when I'm outside. I've also learned that when you live near a lake, that trying to decide what to wear for your run can be a challenge. That big old body of water can drop the overall air temperature quite a bit. I had to even call for rescue one run to avoid frostbitten fingers! Who ever said running isn't a dangerous sport obviously has never been four miles out from their house with no feeling in their hands. 

   Over 11 years I've really come to love the sport of long distance running. It's just an amazing feeling to be out there and run distances from 5K to marathon in length. I've never considered myself much of a sprinter. But with adding that one mile run on my Sunday's to keep the project going I've discovered that sprinting is a lot of fun too. I always start out those mile runs telling myself to keep it steady, slow and easy. But then a good song rotates into the playlist, the sun peeks through the clouds and I find myself running like a little kid! When's the last time you ran fast to feel the wind whip through your hair, your heart beating, your legs pumping? Try it sometime. You'll forget what's bothering you by the second minute. 

   My son told me that he wanted to start running this year with me. He's like most little eight year old boys. Loves to play video games. Sometimes too much. He's tried lacrosse and wrestling. But he didn't enjoy either. So, I'm hoping that this "running phase" may stick. We haven't been able to get out there much because the weather is still too cold for him. But the last run we did was on the trail near my house. It was just plain amazing to be running alongside him. Most distance runners go on their journey alone. Most times it's challenging to run with a partner. Your paces don't always match, your fitness levels are different and sometimes you just don't want to talk. But as I go out on these runs with him I'm discovering that it's a great time to get inside his head. See the world through his eyes. To have those conversations that aren't just filler. He's quickly becoming my favorite running partner. Running with a partner isn't so bad. 

   After running this much this long I'm starting to realize even more than ever how important my diet is. The old adage of you are what you eat is so true. When I eat like garbage, drink a little too much alcohol or eat too many sweets I find myself suffering for it during my run the next day. It's depressing to think that I was ten pounds lighter before my marathon last year. But I'm determined to get back to my racing weight through a good healthy diet. 

   I thought that running an extra day a week would be a piece of cake for me. I'm a runner. It's what I do. It's only a mile right? Wrong. I may be a runner. I may enjoy the hell out of it. But it does affect your body. So far this year I've experienced some nagging anterior ankle pain and have now developed a severe muscle strain in both, yeah freakin both of my glute muscles. What a pain in the ass, literally! I'm going to make an appointment with a chiropractor this week to see if they can do anything. I've been putting in my stretching time like a champ. I've discovered that I'm in love with my wife's foam roller. Shhh, don't tell her. Running isn't bad for you. But it does require some preventive maintenance. You have to stretch, drink water and maybe research some alternative solutions to ensure your body is there for you when you need it. I'm a huge proponent of Glucosamine, Chondroitin and fish oil. The tart cherry juice has made it into the rotation as well. It definitely has helped with some of my overall soreness and the Melatonin naturally found in cherries is helping to get the best sleep I've had in awhile. 

   One of the reasons that I started this project was to give myself a new and different physical challenge. I also started it because I wanted to be a part of the run-net community through this blog. I was really nervous at first. But after some encouragement from friends I got up and blogging. I've come to really enjoy writing about my running, my life, this journey. I'm always surprised when someone comments on one of my blogs. Why would anyone want to read about my life? My running? I honestly have no clue. If I can encourage even just one person to get off the couch and rediscover something that their body was made to do. Then I'd call that a huge win! 

   If you follow me on Facebook then you know that this week I made a decision. I needed to change some things with my plan for my Fall marathon. I was originally planning on trying to cut my mile pace time by 30 seconds. Since January I've been running a lot of fast miles, lifting heavy on my cross-training days and frankly pushing way too hard. Oh yeah, and running everyday. It's started to become not fun. So this week I decided to lighten the weights and slow the pace. My obsession with running fast is a trait that many runners share. You always want to do it faster, keep beating your personal records and outrun your old self. My eagerness to get faster blinded me to that fact that I was doing too much. All I needed was one good day a week run at goal pace. Not all my mileage. All I needed was to build up a steady endurance that'll carry me through 26.2 miles. Not get super strong in a short time. What do you know, even seasoned runners can get a little ahead of themselves and do stupid things. Thankfully this week I realized that.

   There will come a day when the PR's do stop. There will come a day when I can no longer run the distances that I do today. There will come a day when my mile splits will have two digits in them. But my friends, today is not that day. One of the most incredible things about running is that essentially it all comes down to putting one foot in front of the other. I'm not giving up on running this year's marathon 30 seconds per mile faster. I'm still going to train hard. But I'm going to build on the amazing gains of last year and train smarter. Not destroy myself everyday and become miserable. What's this project about? It's about just putting one foot in front of the other. That's what it's really about isn't it? The time doesn't matter. The experience does. I'm not someone who's very good at living in the moment. But I'm trying, one foot at a time. As always, thank you for reading. Run for your lives my friends... 

Let's Catch Up...

   Well my friends another week in the books. Hope everybody's Easter was nice. I had to work on Easter Sunday. So we had the family over on Saturday to celebrate. It was a beautiful day. But after a very emotional week and running a half marathon distance in honor of my friend's son that morning, I was just plain exhausted. The run was one of the most memorable in my life and I'd do it again. But it just plain kicked my ass. Which, was really disappointing after having a great half marathon distance run the previous Saturday. After falling asleep on the living room floor for a little while after dinner, and snoring apparently at the top of my lungs, I was able to enjoy the rest of the day. When you start running distance you soon realize that some runs are better than others for a variety of reasons. But one thing that I notice is that I always feel better after a run. Even after the ugly ones.
   The rest of the week went pretty good. I've now got a little less than a month left before the Flower City Half Marathon. So I decided to tighten up the diet a little bit. No more extra servings, not as much of the sweet stuff and less alcohol. I've been doing good with my diet so far.
   On a side note my allergies have flared up again this year and I started taking the generic form of Alegra D. I had to take it daily for the first time last year and my suspicions were confirmed this week. Something in the medicine suppresses my appetite like crazy. Which I guess if I have to take it isn't such a terrible side effect.
   I also decided this week to try to start increasing my mile pace for the majority of my mileage to my new marathon goal pace of 8:30. I successfully did this last year changing my standard pace from a 10:00 mile to a 9:00. It was hard as hell to do. But I think that without doing that I would've never clocked a sub four hour marathon for 2012. I've only changed about two miles out of my routine and it's already hard. Hopefully I can keep the momentum rolling and make it so that I'm more comfortable with it by September.
   The weather here in upstate NY seems to finally be changing to something resembling spring. Today there were light clouds in the sky and brilliant sunshine. It looked really spring-like, until you stepped out the door. The winds were gusty and with the wind chill the temperature was a very non-spring-like 16 degrees. The weatherman said this was going to be one of the last, if not the last cold day for a long time. I didn't feel like becoming a popsicle for my planned six miler. So I opted to try the Hojack Trail near my home. I haven't run on it for a long time due to heavy ice and snow. Most everything is melted now so I decided to give it a try.
   After a really hard cross-training workout yesterday I found that I was really sore and tight for the first mile. The tree cover also played havoc with my GPS putting my pace all over the place. But after that first mile everything settled down. I stopped every now and then to snap a pic. The trail was in really good shape and deserted. It was just what I needed today. I found myself having to slow down quite a bit. The legs wanted to run at the new goal pace. Slow and easy Mark. Not a speedwork day! Three miles out I turned around to head home. The trees didn't block as much of the lake wind as I would've liked. But overall it was a great run through the woods.
   Hope your week is moving along well. Hope you're making positive changes in your life to improve who you are. Spring is coming. Warmer weather. Perfect weather to run for your lives my friends...

Loved the sun poking through the trees!

Hopefully my future pics won't have winter weather gear!