I Run Slow and Steady, But...

The Stats 4/21/13 - 4/27/13
4/22: 1.52 mi; 11'00"; 7'13" avg. pace
4/23: 2.92 mi; 28'06"; 9'37" avg. pace
4/26: 3.13 mi; 24'26"; 7'48" avg. pace

Two weeks 'till Komen and I'm cruising into race day. No big goals this time around. I've been telling people any time under 24 minutes will leave me pleased on what is hopefully a beautiful May morning near the capitol. I started off this week with a mile and a half jog. I was attending a speaker series later that evening and cut the run short. Also, my right leg felt a bit tender and I was reticent to push it when it is so close to healing properly. Tuesday, I met up with a friend and did the Kanawha City loop. We pulled back on the pace a little as we're both recovering from aches and pains. My last chance for a workout came on Friday. I patrolled KC again and even met some out-of-towners from Columbus. They must have been in town for the UC half marathon last Sunday. We parted after I gave them (accurate?) directions to the South Side Bridge so they could get downtown. That run came in a little higher than I wanted, but I still feel in line for a sub 24 minute 5k in the Komen race. Breast cancer be damned! Next week we race.

The Swing of Things

The Stats 4/14/13 - 4/20/13
4/14: 3.11 mi; 24'27"; 7'51" avg. pace
4/15: 3.11 mi; 23'54"; 7'40" avg. pace
4/17: 3.11 mi; 24'05"; 7'43" avg. pace

It finally happened. I got back to the benchmark for my normal running activity - three runs of three miles or more in a week. Granted, I didn't soar beyond those requirements for normalcy, I was happy to reach that mark again. There are still sensitive areas on my legs that are forcing me to switch up my gait. I consciously have to land more flush on my right foot, whereas I would prefer turning the foot inwards and running on the outside of it. That combined with winter inactivity has pushed down my times and mile splits. But running sub-eight minute miles is nothing to sniff at. In my early days of running, 2006-ish, I couldn't break 8 minute splits, trotting the Pi Mile trail at Georgia Tech. That may have been due in part to the searing heat and suffocating humidity, but I'd also like to think that years of activity have left me in better baseline shape.
For now the 2013 running season is looking promising. Spring races typically include: The Susan G. Komen 5k, The Poca River Race (15k), and the Run for Your Life 5 Miler. So I'm going to fist bump a friend and get to running.

The March of the Laggards

The Stats: March, 2013

3/4/13: 3.00 mi; 27'29"; 8'58" avg. pace

3/14/13: 2.83 mi; 21'32"; 7'36" avg. pace

3/27/13: 2.35 mi; 18'37"; 7'54" avg. pace

3/29/13: 1.36 mi; 10'05"; 7'24" avg. pace

I'm setting record lows for every month this year. I have some reasonable excuses for March. For one, the weather was bleak and awful. For another, I continue to think it prudent to rest my leg. If I can ensure a healthy body come 10k running season, it will be well worth it. I wasn't able to string together a good running week in March. My last attempt to in the final week of the month totaled a mere 3.7 miles. In that last run on the 29th I fully intended to run five kilometers. I was jogging along merrily on Kanawha Blvd. when two terrorist dogs off their leashes started chasing me. I tried to outpace them and sprinted fast enough to stay out of biting contention for a good 100 yards. Then, I realized they were gaining and I abruptly stopped and threw up my hands in self defense. Luckily, they lost interest and returned to their stupid owner (put a freaking leash on your dogs, people!). That's my rant.

Right now, my attitude toward running can best be summarized by the words of the poet: "I don't wanna talk about it, I wanna be about it." And so I'm off to make April a more respectable running month. Maybe the Boston Marathon will provide some much needed inspiration. 

Is It Spring Yet? Part Deux

The Stats: February, 2013
2/9/13: 3.10 mi; 24'19"; 7'48" avg. pace
2/14/13: 2.00 mi; 15'47", 7'49" avg. pace

Wow. And you thought January was a bad month. At least on the first run of this month I was able to hit my normal 5k distance in a respectable time. The second run featured side stitches and knee pain. This has been the laziest winter of my life. And it has added injury to boredom. I have some sort of weird depression on my knee cap and a pain that is more pronounced when I sit for long periods. WebMD is of no help, and I don't want to go back to the doctor. But wishing away the pain has yet to work, so I may have to make an appointment. If I don't have a good spring, full of running and cycling I may just give up and balloon to Kevin Smith-esque proportions. The home scale has me at about 170 lbs. now. I'm surprised I have not gained more weight. March in WV better warm up quickly and quit this snow garbage. Where is global warming when you need it?

Is It Spring Yet?

The Stats: January, 2013
1/7/13: 2.05 mi; 15'52"; 7'44" avg. pace
1/12/13: 2.00 mi; 15'09"; 7'33" avg. pace

The past three months have been the most depressing of my running life. Since 2007 I have not run so little as I did this winter. The ligament in my right leg has been slowly healing. But I have been getting nagging little injuries all over my body during the hiatus: a frozen shoulder, an aching knee, etc. Is my body really that old? At this time a year ago I was jogging through cold weather without a second thought. Now it's a miracle if I manage to slip on the Nike's after work.
The transition to minimalist running technique has been put on hold while I try to get back in shape. I want to remember what a pain free run feels like before trying to change my entire running mindset. I did try the zero drop Merrell shoes out on the second run in January. However, I was so afraid of blowing out my calf muscles that I ran on my entire foot and not specifically on the forefront.
February will likely see only a few runs, much like January. Skiing and midweek volleyball games have been filling this fitness hole, but it is a small substitute at best. Still, hope remains for 2013, and 10k races await. Here's looking forward to a sun filled spring season and a healthier body. Come on March.

Winter Holidays - A Fat Kid's Worst Friend (Mike)

You remember the 10 pounds I lost in October and the record setting cycling climbs and race results that accompanied said weight loss...well, the weight is back but its stay is expected to be short lived.

January has just been frustrating.  I set out with the initial goal of surpassing my mileage totals recorded in any previous January in each event category.

Swimming (A-)
My swimming workouts have been totally irratic.  I go in with an idea of what I'd like to do but end up altering my goals while in the water based on how I feel after my first 100 yards.  Ugh...you try thinking and reevaluating plans while feeling like you're being water boarded.  Despite my frustration, this January recorded my longest ever swim of a mile!  I also set personal bests in my quarter mile time as well as my 100 yard and 50 yard sprint times.

January 2012 - 0.26 miles
January 2013 - 3.27 miles

Cycling (C)
I got a bunch of cold weather gear this year with the intent of riding during winter weather...that didn't happen.  But, some freakishly warm weather did get me out on 1 January ride and I did log some miles on my indoor trainer.

January 2012 - 44.97 miles
January 2013 - 49.60 miles

Running (F)
Zero motivation when it came to running this month.  I ventured out a few times and only once even managed to complete the short course I had planned.

January 2011 - 19.00 miles
January 2013 -   4.42 miles

Flexibility (F)
I haven't been stretching hardly at all and haven't made it back to Yoga this year.  My sleep schedule has been all over the place and my back has been killing me this month...even more reason I should be stretching.  But, I'm not.  Why do I have a mental block on stretching and taking care of my back?  I have used my inversion table some which seems to help.

At least surpassing my February 2012 totals should be a very easy challenge as I hit a major funk this time last year and pretty much did nothing the entire month.  Hopefully, I'll shed the Holiday weight and get back on pace running and biking without sacrificing my swimming efforts.

I hope everyone has gotten off to a good start this year.

Fat Kid 2012 Year in Review & 2013 Preview (Mike)

2012 has come and will soon be gone.  The fitness goals that were made at the beginning of the year proved dreamlike in hindsight given the nature of the year.  I spent the first 9 months traveling and working in Ohio.  I had a mysterious foot injury in July that crippled me for about a month.  And in December, I just lost interest.

                                     2012 Goals                 2012 Actual
                                   Run     250 miles         Ran         91 miles
                                   Bike 2,000 miles         Biked    422 miles

I started the year weight 220lbs, down 10lbs from my heaviest powerlifting weight.  During the year, I managed to get as low as 199lbs, but then got slothful to end the year and now weigh around 210lbs.  I'd like to drop another 20lbs this year, but would be satisfied just getting under 200lbs and staying there.

Part of my drastic shortfall is the result of a shift in goals spurred by my desire to add swimming to my athletic abilities.  I managed to swim 17.53 miles this year; not great, but not bad for a guy who could barely swim 50 yards at the beginning of the year.  The year also saw me set my best 10k time of 1:00.34 at The Great Race in Pittsburgh.  We had great family 10k's this year in Cleveland and Pittsburgh and were lucky enough to have some of Emily's friends join us on both.  Matt and I also completed the Great Greenbrier River Race in Marlinton, WV and I managed to complete the Capital City Challenge in Charleston, WV once again.

Given my inability to reach past goals, you'd think that I'd set a more conservative tone for 2013...not my style.  I'm sure the year will provide many priority shifting events, but predicting them is impossible so I'll set my sights high and adapt.

2013 Goals
Run        200 miles
Bike    1,500 miles
Swim       30 miles

We have not yet picked any 10k races for 2013 and the future has yet to be defined in terms of my job functions post stationing in Killbuck, Ohio.  Why not start the year with some optimism?