366 Podcast-Episode 4

   Sweet mother of God I've gotta get a video editing program! For some reason YouTube always seems to pick the best looking screen shots for my videos! It's been far too long my friends, the video podcast is back up and running! This is the first episode where I begin to give you a virtual tour of where I run here in upstate NY! Welcome to the fishing creek I run by on a daily basis...

Halfway...

 

   Hello friends. It's been awhile since I've written anything here. Much has changed since then. I guess change is inevitable. No matter how you try to stop it, change always marches forward. With it comes new challenges. The last five weeks have been difficult for me. I think that the following quote sums up what I'm feeling today: 

"In the midst of winter, I finally learned that there was in me an invincible summer."-A. Camus

   As I've mentioned here many times before, taking up the mantle of distance running is akin to being reborn.  It's not a conscious choice that anyone makes the first time they lace up their shoes and head out. But, over time the way you eat, exercise, interact with others and look at the world begin to revolve around running. Along with all of those positive self changes that are being made, other people begin to relate to you differently as well. You become the "in-house" expert on everything running related, you become a role model for your kids, at work your old name is forever forgotten and replaced with quirky nicknames like jogger, running man and the Flash. Your closet has as much running clothing as casual, you own more shoes than anyone thought possible, you get tattoos related to running, you get the shit scared out of you when you accidentally stumble into your medal rack on the way to the bathroom at 2AM. 

   After running for so long I have integrated it into every aspect of my life. It is who I am, how I define myself and how others now see me. It's become my biggest strength, but also my biggest weakness. I've done so well at it and taken such good care of myself that I've run at least a marathon every year for the last eight years. Sure, I've had my fair share of aches, pains and niggles. But I was always able to overcome, endure and triumph. Summertime was marathon training time and during the Fall, it was go time for racing. 

   So, you can imagine my disappointment, fear and even shame when I made the decision to stop training for this year's Rochester Marathon two weeks ago due to the unbearable pain in my right ankle. To say that I've been a difficult person to be near lately is an understatement. I've never felt so lost. The pain wasn't going away, the excessive fatigue was getting worse and the running log that I've kept for the last 11 years was quickly filling up with gigantic zeros. I couldn't stand anymore running nicknames, all the running related posts on facebook or the nice running weather. All I felt like doing was locking myself up and throwing away the key.
   After the sleepless nights spent doing research on google and the following "worst case scenario" panic subsided, I finally relented and did the smart thing. I listened to my loved ones and made an appointment with my doctor. I wasn't going to easily triumph over this injury like the other times. I needed solid information, not guesswork. I needed to do something positive and focus on salvaging the rest of the year and getting better. I cut my mileage back to just a single mile for a day, began a dedicated tendon stretching program, started doing my own tendon re-hab exercises, downed gallons of tart cherry juice and foam rolled the tendon's trigger point with reckless abandon. I was tired of sitting around and feeling sorry for myself. It was time to beat this!
   The doctor took a look at my foot, no swelling, no excessive stabbing pain when he prodded and poked. I got an x-ray and a blood test. The good news was that it wasn't broken and there weren't any signs of a stress fracture. The blood tests were normal. Whew! My initial self diagnosis of peroneal tendonitis was confirmed. The information that I was able to find on the web ran the gamut from tendon pain lasting only a week to more than a year. I went to see my podiatrist as well. Same diagnosis.
   The podiatrist and I came up with some theories about how this injury happened. Every now and then a running veteran can make simple mistakes. I made one of those when I consistently ran mileage in a pair of shoes that were way past their prime. I typically wear old running shoes when I cross-train with weights, I don't need the support because my legs aren't pounding away on the open road. But afterwards, I typically change into my good running shoes to get some miles in. Well, I got lazy and thought to myself that I was doing a good thing by saving 24 extra miles a week by logging miles in the old pair instead of taking the time to swap them out. I also tried something new this year by doing my speed work on local high school tracks. I ran only in one direction and didn't heed the common, sensible practice of alternating my direction every other mile. Lesson learned, these mistakes cost me my marathon this year. Stupid things that should and could've been avoided.
   I didn't want to ask the podiatrist the question, but I knew that I had to. "Could I still run?" I held my breath as he broke the news to me. Was this the end of the 366 Project? Not by a long shot! Apparently, veteran runners can sometimes make good choices too. The podiatrist said that usually when patients come to see him for this injury they're in severe pain and can't run at all. By cutting my mileage back early on, stretching and doing my own re-hab exercises I had already jump started the recovery process. The podiatrist taped up my foot and ordered me to keep it that way for four days. I could continue to run on it. After four days I was ordered to begin his re-hab exercises. My plan was to gradually add a mile to each of my daily runs every week. Which would put me back at 6 miles a day by August. Almost back to my normal mileage.
   I tired my damndest to wrap the tape up the next morning to protect it in the shower. But, no good, it got wet and came off. So, I did the next best thing and used an elastic ankle wrap that attached with velcro. I worked wearing it, I ran wearing it and I sat around home wearing it. I tried to baby the ankle as much as possible and avoided stretching it at all. I came to really hate that thing by the end of the fourth day. It cut off circulation to portions of my ankle like crazy!
   The wrap came off today. Weird walking around without it on after work. Had a great cross-training session with weights and then headed over to the treadmills to get some miles in. Man, when I got up on that thing I was nervous as hell! Did it heal? Is that stabbing pain still going to be there every right footfall? I started out with a slow warm-up mile. Felt pretty damn good. I bumped up the speed to a sub nine minute pace, my normal easy training pace that I was running before the injury, it was time to test the ankle out. Just like that two miles came and went without any pain, just a few little twinges to let me know that it's still there and not quite healed yet. To experience that full workout, that pace again, left me speechless. People started looking at me funny because I had the biggest, sweatiest grin from ear to ear. I was getting my passion back, my stress relief, my sanity!
   As I write this the ankle continues to feel amazingly good. Things are looking up. Depending how the next few weeks go I'm entertaining maybe trying to run the Empire-State Marathon on October 20th. Or something else that's entirely crazy. What about running my own marathon, no assistance (other than my family and friends), no water stops, no mile markers on the very last day of the 366 Project, December 31st? I'm not sure if either is possible yet. But, it's good to have something to strive for.
   Funny how here at the halfway point, 183 days of running over 770 miles that I continue to learn new things about myself, about what I'm capable of, of what I can't do and what I can accomplish. Maybe not running a marathon this year is a good thing? More time to spend with loved ones, no pressure to get the training in, running for the sake of just running. Sometimes it's good to hit the re-set button. I'm injured, I'm recovering, I'm learning how to make myself stronger so that it doesn't happen again.
    What have I learned from this costly lesson. Listen to what your body tells you, heed the advice of seasoned runners and coaches, wear adequate gear and NEVER give up fighting. When you become a runner your life revolves around running. That's ok. Just remember that like with running there will be fast days in your life, there will be PR's some days, there will be days when all you want to do is stay in bed when that early alarm goes off, there will be slow uphills during your days, there will be screaming fast downhills during your days, you will win some, you will lose some, some days will bring you to your knees, some days will give you the most incredible runner's high, some days will be frustrating, some days you will nail it, but the race is longer than a 5K, a half-marathon, a marathon or an ultra, it's a race that will take you your lifetime to complete. When it's all said and done, when your time is running short, your last lap is approaching and you can see the finish line off in the distance, it won't be the PR's, the medals or the incredible races that you ran that will matter. What will matter will be the times in between, the memories of the simple days of when you found out who you were, what you could do, the days when you inspired people in your life to be better than they thought, the days when your children ran laughing next to you, the days you ran through the relentless sun, the pouring rain, the howling snow, the days when you looked into the eyes of fear and did not go quietly into that gentle night, you raged and you earned that right to be called a runner. The 366 Project is not dead, the blogs will continue, the running will continue, the video podcast will return! Run for your lives my friends and thank you for all the support. I am halfway and humbled...  
   

Starting Over, Foam Rolling & Being The Man Of Lead...

  After being a long distance runner for so long, I've come to expect certain things as the rule of law. I'm different than most people. I get great enjoyment from spending my free time out there on the roads, I no longer warm up after just half a mile and don't start to feel "in the groove" until three and can lose myself for hours during my long distance runs on the weekends in what seems like just mere minutes. The list goes on and on and on and on... No matter how fast of a distance runner you are, there's one thing that you will always do well, be able to run long distances. It's been that way for so long, I can't remember the type of runner that I was before then. 

   If you're reading this, then you know the challenges that I've been facing for the last two weeks with regards to my running. Calf pain, hamstring pain, ankle pain, muscle spasms, extreme muscle tightness, soreness and the worst leg fatigue I've ever experienced have been my best running friends lately. It seems like everything is shutting down all at once. What I once ran as my easy warm up pace, now feels like hard speed work. An easy six miler has turned into an epic battle just to get back home alive. Not very encouraging considering that I'm not even halfway through the 366 days of the Project.

   Many people have urged me to stop running everyday, give up the Project and remember that I'm turning 40 this year, not 21. "It's time for me to stop this silly stuff and succumb to the inevitable conclusion. It's over. You're an adult who should be taking naps, drinking beer by the case and the longest distance you should travel should be from your recliner to the refrigerator."  

   Like any other runner I've had my share of injuries, aches, sprains, pains and days that it's challenging to get out there. But those have always been temporary things that didn't last long and when they did, I was able to develop a treatment plan which quickly resolved the issues. So, when I got bombarded with all of these things at once, I must admit that I was at a total loss why and was intimidated by the thought of trying to put myself back together. One thing was for sure though, there was going to be NO quitting here or sailing off into the sunset riding my recliner with a cold beer in my hand! 

   As I've said before, I started the Project to remind me that the joy in running isn't about the fast times or PR's. It was about the experience itself. I'm a huge believer that speed doesn't make you a runner. Being out there RUNNING, makes you a runner. It was time for me to take some of my own medicine. The new marathon pace was erased and replaced with my easy pace. My speed work day was replaced with an easy running day. My long run pace has gotten slower. A good rule of thumb I've been preaching for years is, if it doesn't hurt, then run, but the minute it begins to hurt, walk or stop completely. I've decided that being gentle with myself and listening to what my body was telling me is more important than setting another marathon PR this year. Goals have been adjusted. I still want to run a marathon. But now, who cares about the time? I have been humbled beyond belief by this experience.

   Long ago in the beginning as a new runner I seriously injured myself by foolishly running myself into the ground in shoes that didn't fit my stride, gait or support needs. I went to a highly reputed sports doctor, got schooled on the different types of shoes and who they're right for. During his  flexibility exam we discovered that my hamstrings were unsurprisingly tight. Typical for most distance runners. Years later I developed that dreaded IT band injury. It took well over a year to make that disappear. Since those painful times, I now practice a dedicated yoga stretching program that I try to do right after I train. But, my hamstrings and IT band haven't been an issue for years. So, I don't spend time stretching them like I should. After some advice from my good buddy, Coach Jeff I tried using a foam roller. To say that I was surprised that rolling my IT band, which hadn't been sore at all, brought tears to my eyes and was painful as hell, is an understatement. Yowza! I also started rolling my glutes, which lo and behold, eased most of the nagging back pain I've experienced for years. This roller thingy has become my new best friend. My wife's starting to get jealous! I now have begun to stretch after EVERY workout and again at night. It's time well spent, I hope.

   I was griping to a coworker this week how freaking annoying these constant muscle spasms are getting. For goodness sake, my wife even said they were happening while I was sleeping! He commented that I need to look into my iron intake. I scoffed, iron intake? I take a multivitamin. I don't need to look into iron, do I? As it turns out, mine and most men's multivitamins don't have any iron in them. I was shocked. I then referenced my wonderful little iPhone app, My Fitness Pal, which is a weight loss tool that can graphically display your vitamin and mineral intake in a given day. I discovered that routinely I only take in about 30% of my daily iron requirement. These days I don't eat red meat all that much and apparently the form of iron you receive from plant sources isn't absorbed as readily as the type found in animal protein. After additional research, I further discovered that distance runners who train with the mileage that I do are prone to iron deficiency due to the hard pounding out there on the roads. Many of the symptoms I've been experiencing are experienced by iron deficient runners. It's important to note here that, 1. I'm not a doctor 2. Should not be listened to for health advice. Most doctors recommend a blood test to check for this particular problem. But, I hate needles and yes, have been known to pass out a time or three when getting blood drawn. So, I've decided to do a little experiment on myself. I'm now taking iron tablets at night. According to my research, it takes two to three weeks for a noticeable change. I'm anxiously awaiting to see if this is the culprit and remaining wary of taking too much!
   I think that there's a combination of different things that have happened. I'm going to continue to be cautious and approach this using the knowledge that I've gained over my years of running and continue to research the issues. After all, every runner's different and only you, really know what's best for you. At least the muscle spasms, calf and hamstring pain are gone. I must be doing something right. Just have to get a handle on the leg fatigue and ankle pain and we'll be back in business. Going to do some shopping this weekend for an ankle brace that I can tolerate wearing when training to give it some extra support. If you have some free time, check out your local pharmacy and pick up some velcro ice wraps. They're a handy neoprene sleeve with an inner pouch that you can place an ice bag into, then the wrap can be tightly secured to your injured area with velcro. Very inexpensive, versatile and easy to use on running related injuries. I'm sucking down the tart cherry juice instead of taking pain relievers. There's compelling information out there that taking pain relievers for extended time periods can cause numerous problems, including hindering the injured area from healing completely. Use them only for two to four days.
   Little nervous about today. Going to try for a long run of eight miles after work. Hopefully it'll be smooth and enjoyable like it used to be. But as I type, the ankle is throbbing a little. Happy Father's Day out there to all you runner dads! Really looking forward to an easy mile, going out to breakfast and taking my little man to see the new Superman movie tomorrow as a father and son day! Many of the things that you learn when becoming a distance runner can be applied to your everyday life. Some runs have bad patches, times when it seems daunting to just finish. What kind of an example would I set for my son if I just gave up? Yes, bad patches suck ass. But you will endure, you are braver than you believe, stronger than you seem and smarter than you think. I'm not giving up the Run for the Sun or the 366 Project anytime soon. Run for your lives my friends... 

     

  

     

366 Podcast-Episode 3 Yoga On

   Hey everybody! Hope you are well. Listen as I ramble on about how yoga isn't just for stay at home moms anymore. It'll make you a happier, more flexible runner! Run for your lives my friends...

Resilience & Letting Go...

   And so it was. Yesterday the 2013 marathon training schedule came off it's wheels and to a grinding stop. After trying to ignore the growing fatigue in my legs and throbbing pain in my right foot all week, it's time for me to re-evaluate. 

   Let's take a look at how I got broken in the first place. Last Friday I attended an "in-service" for my job. For those of you not employed in the world of law enforcement, one thing to keep in mind is that we have code words and odd phrases for everything and anything. "In-service" is code for training. This particular in-service was for members of the SRT team. That is short for Special Response Team, which is basically our version of a SWAT team. We are the guys and girls that get called when regular deputies can't handle a situation. One of our main duties is to deal with hostage situations. While training that day, we ran a hostage scenario. By the end of the scenario, the hostage got rescued, the bad guy's weapon was removed and the bad guy was in handcuffs and shackles. I ran three miles later that day. A mile the next. And a ten mile long run the following day. During that long run I noticed that my right foot and calf were strangely a little sore. 

   All this week I watched my performance steadily decline as I tried to get through my workouts. My legs felt dead. I was having a lot of trouble maintaining my easy pace and while cross-training my right leg was much weaker than normal. All this week I've been getting to bed early, taking anti-inflammatories and icing the hell out of my right foot. 

  I was scheduled to log a ten mile long run on Saturday after work. I was feeling slightly better. So, I decided to try for the full ten at my easy pace. The run started off good. But after about four miles I was done. I found a place on the side of the road to sit, stretch and texted my wife to come get me. As I sat there on a boulder noticing how cold it was with my shirt soaked with damp sweat, mosquitoes buzzing eagerly around me I put my head down and accepted that maybe this was the end of the 366 Project.
   It's a really strange sensation to be running along one week at your "fast" marathon pace, everything normal and then the next, you can barely manage to hold your warm up pace. After about five minutes I realized that my wife, who's been sick with a cold, was asleep and therefore, wasn't coming to pick me up. The only way I was getting home was to finish this run on my own. I set my jaw, started up the ipod and finished the rest of the run. It wasn't as bad as I thought it was going to be. But it was four miles short of the distance I was scheduled to run. At least it was six.
   As a person with OCD and a runner I was disgusted with myself. Even though most race training schedules take into account that you may miss a day or two. It's still frustrating as hell to not get the scheduled workout in.
   But your body is what you have to work with. I knew in the back of my mind that this could happen. I've never attempted to run this long consecutively. So, I took a breath and just let it go. Ultimately, I have two goals for my running this year. First, I want to finish this damn 366 Project and second, I want to run a marathon in the fall. With that in mind, I may have to sacrifice setting a new PR in my fall marathon for completing the project. As I've preached here before, running is about the journey, not the destination. But sometimes, your own advice is hard to take.
   Today I just had to do an easy mile. After feeling so much self imposed pressure this week to get my workouts in, it was nice to enjoy not having an agenda. The run felt good, not 100% and I took it slow and easy. Did some online research and surprisingly, the leg fatigue may be due to a lower back strain and tight glute muscles. Tomorrow I'm going to start an aggressive stretching program targeting my glutes and make a  foam roller my new best friend. The rest of the day was spent cutting the lawn, taking my son fishing, going out to lunch and having a dinner cookout with my mom. Nothing like grilled muscles and a beer to make you forget your worries.
   Yes, it sucks that I'm injured right now. But maybe it's just as well. If there's one skill that every runner needs it's resiliency. Nobody's going to run your workouts for you. Nobody's going to have to face the injuries that sometimes come. Nobody but you is going to have to overcome all the challenges that you will face. Out of all of my 53 races over 11 years there was one solid constant in every race that's never changed, at some point I wanted to give up, quit, it was too hard. But, I put one foot in front of the other and carried on.
   This week I got a lot of support from a lot of great people at a time when I really needed it. Thank you. This journey isn't finished yet. I've still got 206 days and a marathon left to run. Run for your lives my friends...and take it one day at a time!   

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...