Holistic Healing

Most runners you talk to will discuss how getting a massage should be considered "a regular part of training". Yesterday afternoon, I did just that.

I went to Symmetry, which is located in the health club S.W.A.T. I indicated my legs were sore (which they were), and got up on the table in hopes of feeling much better in an hour. I knew that I was sore, but the exact locations surprised me. I found that my hip flexors were sore, as well as my left hamstring, and right hamstring.

During the massage, there were several times I wanted to jump off the table, as I was that sore from my training. I could feel my body loosen up throughout it.

As I was being treated, the therapist and I started discussing Kinesiology Tape, and what it does, curious, I had her tape my feet, to see how it felt. It's common for muscle pain and soreness, and was used by many athletes in the Beijing Olympics. It is waterproof and sweatproof, and can stay on for several days. Needless to say, I'm curious, and I scheduled an appointment for taping more of my legs the day before my first 20-miler. If it works, I may have to consider getting this done before a hard run.

Another thing we discussed was baths in Epsom Salt. It helps the muscles remove the waste from muscles, as well as give the body magnesium. I've discussed with Erin about taking ice baths after a hard run, but I'm curious to know how the Epsom Salt works!

Marathon Training- Two Months in

At this point, I've been training for two months for the race. Here's where I'm at, then compared to two months ago when I started

-Distance: I started running around 20 miles per week, now I'm double that to nearly 40 miles per week

-Pace: I'm actually probably running my long runs faster, from about 9:45/mile down to 9:30/mile

-Eating: I eat nearly every 2 hours when I'm awake now. At a minimum, at least 2 granola bars is a snack

-Weight: Despite the eating, I'm down about 10 lbs. I anticipate another 5-10 leaving me by race day

-Work: Work has been picking up. I've been traveling a lot, and had a lot of office work.

-Injuries: I have some bumps and bruises, but so far, so good.

-General Feeling: I'm tired all the time. When I'm not tired, I'm hungry. When I'm not hungry, I'm running. When I'm not running, I'm working. Thats my life.

It's Been a While

It's been a while since I posted a blog, and I've been putting on a lot of miles. Things have been going exceptionally well.

-Spent a week and a half in Chicago, ran the CARA training group with Erin

-Having unbelievably great mid-week Wednesday long runs

-Speed work is tough, but I'm getting it all in

-Ran 16 miles yesterday

Yesterday, I was tired when I woke up from a trip to Lansing on Friday night, and we ran from the Kal-Haven Trail. When I arrived, everyone had numbers on, as identification that we had paid to be on the trail. I found my group, and we started running.

We had to go nearly 3.5 miles between water stops due to misplacement of them, which was tough. Thankfully, the trail was shaded, which kept us cooler, despite the humidity.

As I turned around at 8 miles, I was having a tough time mentally, knowing we'd have a long break in-between water stops, but thankfully the people that I was running with kept me going. We kept running, and found that a water station had been added, which was helpful. I still had a tough time, but the group pulled me through to the finish.

They gave us bagels, bananas, and string cheese at the finish, which was great, as I am always really hungry when I finish running.

A Year Ago- A Comparison

The last two weeks, we ran routes that I remember running last year, and cause me to reflect on where I'm at running wise.

Last Saturday's KVCC route I remember distinctly from last year. I hadn't had a good July of running (Saturday runs), and was debating whether I should run a Marathon or a Half Marathon. I switched up my morning food intake, and ended up running a great run, being focused on the run, and feeling better about things.

This year, I was able to cruise for most of the run, and pulled myself through a tough last 2 miles.

Yesterday, we ran from Plainwell for 15 miles. It was cooler again in the morning, and we ran through the country. I felt strong, and confident, and was pushing the pace. Similarly to last year though, I had a tough last 2.5 miles, which I attribute yesterday to not taking my GU at the proper miles. I still feel good about the run, and ran a good time. Last year, I was still worried about whether I could complete a marathon, and this year, I feel strong and good about it.

Finding my Groove

Yesterday I ran 9 miles. Just me and my iPod (with Kiss and Tool). I started off from my apartment, and headed towards downtown. I had $1.75 in my pocket, and a GU, my Garmin and iPod. I hit Michigan Ave. downtown, and headed back towards campus. I was cruisin'.

As I hit the WMU track, I saw an old co-worker. Being that it was 4 miles, I stopped at the track, grabbed some water, talked a bit, then headed off to run.

As I got through campus, I hit 5 miles, and a 7-11. I bought a water, ate my GU, and from there on, just cruised. I felt strong, confident, and was really into my run, despite being tired from speed work on Tuesday.

I feel like I'm really hitting my stride, and its awesome. I don't go out running wondering if I can finish the run, but confident, knowing that it can be done. That's a good feeling at this stage of the game.

San Francisco

Last week I was in San Francisco on business, then for fun. In between, I had to find time to run in the city. Being jet lagged from the trip, I skipped speed work on Tuesday, and ran 8 miles on Wednesday, while waiting for my girlfriend to fly in. I finished work on Thursday, and ate in Chinatown, and rested for Friday and Saturday of touring.

Friday, Emily and I went to the Golden Gate Bridge, which is pedestrian friendly. We arrive to the bridge on Friday afternoon, it was cool and foggy on the San Francisco side, and we were wearing jackets/long sleeve sweatshirts. Needing to run 3 miles for the day, I set out to accomplish this distance with Emily, as the bridge is 1.2 miles in length.

We set out to run with our iPods on, joining the maze of people crossing the bridge by running, walking, or biking. As I started running, I had my jacket full of stuff, and it was clunky, so I decided to carry it.

We were running and taking pictures of ourselves along the way, and enjoying being outside, and it gradually got sunnier. By the time we reached the other side (Marin County), it was sunny and beautiful out (see the above picture). We turned around, and headed back to the other side, posing for a few more pictures along the way. Finally, we had finished, with a nice 3 mile run, enjoying the sun, wind, fog, and scenery of San Francisco.

12... or 13?

So today's run was to be 12 miles. We started at Gazelle Sports downtown, and as I walked out the door, it started thundering and lightning. Knowing that I had to get my run in, I headed downtown anyways, and by the time I arrived at Gazelle, it had stopped storming. When I arrived, they sorted us into our groups, told us the route and mileage, and dismissed us by group to run.

I ran in the 9:30-10:00 min/mile pace group, and there were four of us running together. As we started, it started to rain, but the humidity had lowered, and the rain was warm, so it was pleasant. By 1.5 miles, the rain had stopped (and never returned).

As we were running, there were few mileage markers out, so we had to use our Garmin's for the distance. When we approached the 2nd water stop, they read 4.5 miles. We told a group that was only running 9 they could turn around. About a half mile up the road, we saw the 4.5 mile marker. The same was true for the 5 mile marker. So we had a dilemma when our Garmin's turned 6 miles. As we continued on, we saw the 6 mile turnaround, along with a water stop, so we continued onward.

At mile 6 (or 6.45), we got some water, and 2 members of our group continued on. We headed back, still puzzled by the milage, and wondered what the Garmin would read back at Gazelle.

By this time, it was starting to warm up, but there was a nice breeze. Being wet with the rain (and sweat), the breeze felt good and kept my body temperature cool for the run.

As I approached mile 11.7, I was starting to get tired (both physically and mentally), and stopped to walk, leaving my running partner behind. I put on the iPod to help me through the rest of the run.

I finally finished at Gazelle, and my Garmin read 12.88 miles. I trust the GPS more than the map handed out at the start, so I guess I did almost 13 miles today!!!

Vacation and Rest!!!

The fourth of July brought a 5 day weekend, which was much needed after my travels over the past few weeks. I ran with the group 10 miles on Saturday morning, which was tough because I was fighting off a cold. Somehow, I was able to power through the last two miles, which was positive.

On Sunday, I headed up north with my girlfriend to relax at Sutton's Bay with my family. Sutton's Bay is north of Traverse City, and is located in Michigan's wine country. Still not feeling 100%, I decided to take Sunday off from running.

Monday, we headed out for a bike ride, and I went 11.75 miles with the family, then headed out for another 10 miles on my own. I biked the 10 miles at a 18.7 mph pace, which was fantastic, and felt really good about it. Feeling good, I retreated to the beach for the rest of the day.

Tuesday morning was time for speed-work, so I found the local high school. Doing my warmup from our vacation rental to the track, I began my workouts. Being that it was a red track, I was running very fast. I was trying to run my quarters ins 2:05, and my first lap was 1:51! I was able to get my laps closer to 2:00. I ran my cool-down, and had an excellent workout.

Wednesday, I was back at work and reality, and was tired before my 7 mile run after work. I went for a run and was able to focus, and had a great run.

Looking at how the first month of training has gone, I need to get back into lifting weights, which I haven't been able to do much lately due to traveling. Other than that, I've been pretty happy with how I've been running.

Sig Epps Golf Outing

My Dad was in the Sig Epps fraternity during his time at Central Michigan University. Every year, they have a golf outing, where all of the brothers get together to play golf and raise money for Arthritis. Many of the attendees knew my father personally, so I thought this would be a good opportunity to raise money for our team. I played last year for the first time, and enjoyed it and decided to play again this year.

My Uncles sponsor a longest drive hole (#17), and the "Terry Moore Cup" is presented to the longest drive. After talking with my sister, we decided this would be a good place to raise funds. To accomplish this, I put up together a letter with an envelop on a wooden stake so people could donate to Team TPM. My Uncle Denny helped coordinate with the course, and I found the following site when I arrived at the 17th tee.

At the end of the day, we raised $39!! Coupled with all of our donations from the past week, our total is now over $300! Fundraising is going well.

As for the longest drive, I put my ball in the tall grass, so I guess I'll have to go back and chase that trophy next year!

Kalamazoo Klassic

Saturday was the 31st annual Kalamazoo Klassic. There is a 5K run, and a 10K run. Last year, the 10K was the official start of my training for Detroit. This year, I signed up for the 10K.

At the start of the morning, it was 68F, and a beautiful morning for a run. It started at the Maple St. YMCA, at the top of the hill (more about that later). The local weatherman, Keith Thompson was the starter/marshall, which was neat. I was feeling good, but tried to be controlled with my pace. Unfortunately, that didn't work. I ran the first mile in 8 minutes flat, good for a 5K, but a little fast for a 10K. I worked to slow down my pace, and turned up Maple St., with Metallica's "Enter Sandman" blasting through my iPod.

Maple St. contains a long tough hill, and is halfway through the race. I picked up speed through the hill, lowered my head, and worked my way up it. I admit, I did have to walk a bit up it as well. Once at the top, it was back to the same loop I had just run. At about Mile 4.25, I had a Gu, with the water provided, giving me enough of a burst of energy to get to the finish. As I rounded the corner to finish on the football field, I picked up speed into the finish. My time: 53:38, almost 10 minutes faster than last year.

Having run 7 miles last week, 6.2 miles was less than that, so I decided to join the 5K run as well. After grabbing some gatorade and fruit, I climbed up the Maple St. Hill to the start, and took off for the 5K. I ran a steady 9:00/mile pace, and pulled out at the 3 mile mark, as I did not register for the finish.

Finally, after 9.2 miles, I was tired, and felt good about my workouts.

Need for Speed

This morning, I returned to the WMU track, where I left much sweat last summer. It is time for speed workouts! I learned to love these last year, even though they left me tired and hungry throughout the day.

Track workouts typically start at 5:45 am, but today they didn't start until 6:00 am, as they were going through some information regarding them. Good thing, because I accidently set my alarm for 5:15 pm, not am, and awoke at 5:49 am. I threw on some clothes and contacts, and headed to the track. I made it just as they were finishing the orientation.

I found some of the people I ran with last year, and we took off on our mile warmup run. We chatted, and caught up on each other's races of the last 8 months. After the warmup, we hit the track.

Today's workout was short, but the objectives were clear:

Enable you to run further at or near your lactate threshold running speed

Improve the speed (raise the ceiling) at which your lactate threshold occurs

Run more comfortably at marathon or goal marathon pace

Improve running efficiency

Help prevent overtraining

We had to run 2 X 1/2 mile with 1/4 mile recovery in between (1 track lap = 1/4 mile). We completed the run, in awe of how many people joined this week (we'll see if that sticks next week), and talked about other things. We finally ended with a mile cooldown, in which we ran to the nearby Dairy Queen and back.

Sunday consisted of a 3 mile recovery run, and yesterday was a round of golf and lifting weights. I'm feeling pretty good phsyically, just tired.

A curve ball I may have to deal with this summer is traveling. I'm scheduled to travel either to Columbus, OH or Bordentown, NJ next week. Travel presents 2 obsticals: running and eating. For the running, I typically walk around all day, and won't run in the morning. The evenings, I am typically tired, and have other work items to deal with. As for eating, I have to make smart choices to keep my body going, and not overeat either. Hopefully, tomorrow I'll know where I'm headed.

"Official" Start of Training

Although I've been working out and training in the 8 months since the Detroit Marathon, today was the "official" start of training. I started off my weekend with a nap after work, followed by some carbohydrate loading for dinner on Friday night. I typically make spaghetti, but have been experimenting with different sauces, meats, etc. with Emily the last few months. Friday's meal consisted of wheat pasta (a new thing!), Prego Mini Meatball Sauce, and Garlic bread. It may or may not have looked something like this:

To do so, I awoke at 6 am and made 4 scrambled egg whites, and 1 piece of toast (my typical pre-run meal). I then headed out to the meeting spot, our local running store Gazelle Sports for the 7 am run.

I had a feeling this was going to be a good run. My legs felt fresh, and it was cool out (60F), with a little rain. Perfect running weather. Arriving, I saw a few people that I knew from training last summer, which is always fun.

When I arrived, we went through preparations for the upcoming training season. We divided into pace groups, which they recommended to run between 45 seconds and 2 minutes slower than the race pace. So I elected to run in the 9:30-10:00 pace group (per mile).

After they told us the course, we headed out. At this point, the rain had stopped, it was lighter out, and it felt great. We ran through Western Michigan University's campus, which is uphill followed by a downhill, and ran on part of my normal running course.

Water was provided at mile 1.5, and again at mile 3. I ran another half mile past the second water stop, and turned around, collecting water once again. I also had a GU, which is a 100 calorie gel filled with caffiene and other nutrients to replace what the body is burning. My rule of thumb is to take one every 4-5 miles (depending on water stations). I went through 6 of them for the Detroit Marathon last year.

The GU shot was as much of a mental burst of energy as it was full of nutrients, and I felt great heading back to Gazelle. I grabbed some water at the last water station, and when I hit 1 mile left, I turned it up a notch. With .5 miles left, I found another gear. I finished back at Gazelle with the following (downloaded from my Garmin running watch):

- 7 miles

- 1 hour 8 minutes

- 9:45/mile pace

I'm very happy with those statistics. It feels great to be training with a goal in mind, and its easier to focus and now have all my running and lifting go toward a goal.

I'm off to cook some more eggs to eat for the day and some coffee to keep me going!

Getting Ready!!

I'm getting ready to train. I can feel it in my body. In my mind. I'm like a kid a few days before Christmas, when you know exactly the presents Santa's going to bring you.

I picked up my training packet to, which I have been awaiting since I signed up for training a few weeks ago. Its exciting, to see how the summer is going to pan out for training, and what mileage I'll run when I'm traveling/on vacation. This Saturday calls for 7 miles, which I completed 2 weeks ago, so I'm feeling good about it.

It's been a pretty busy week. I played golf on Monday (I call that my cross training), and lifted weights Tuesday morning. Then, I ran 4.25 miles after work. I had a great run, attacking hills, and running a good pace, possibly the best time for that route.

Wednesday morning, I forced myself to get up and run 3 miles. I had no legs, but wanted to get some miles in before I started training. In addition, I had meetings at work with a catered lunch and going out for dinner with co-workers, so I wanted to burn some calories before intaking some.

This morning, I got up and ran 4.5 miles. I had more legs than yesterday, but was still feeling it, and go through the run. This was important to me because during training, I won't feel good every day for running, but its important to power from, and keep running.

Some of my co-workers are biking in to work tomorrow, but given the amount of working out I've done, I plan to just hit the gym and rest up for Saturday!

5K4TJ

It's been a while since I posted, so here's an update.

I was in Okemos last week, and ran a little under 5 on Thursday. My legs were tired from Fort Custer and golf earlier in the week, but I had a great run. I was going to run the Cooley 5K, but I decided to play golf instead. On saturday, I ran the 5K4TJ, which is memory of a fellow OHS Class of 2002 member, TJ, who died 2 years ago of an eating disorder. The event was very well done for the first annual, and there were many members of my class there as well. On a running note, I ran my best 5K since high school, 23:50, taking 2nd place in my age group.

After the race, I decided to go for a bike ride (my sister Emily was surprised I would bike after running the race). I headed out to Lake Lansing, but the road I usually bike around was closed, so I ended up just doing an out and back. In the end, I did 20 miles.

Today, I couldn't decide whether to run or bike, so my mom made the decision for me. I joined her for pilates. It was a combination of weight and resistance training and was fun and intense. I was dripping with sweat after I was done! The best part was that it included 3o minutes of abs!

I start my running group on Saturday, so this is my last week of pre-marathon training training!

Last week and Weekend

After redeeming myself on Tuesday evening, I struggled to get running the rest of the week. I committed to take Wednesday off running (and watch the Wings!), and Thursday I didn't have the energy. In spite of not running, I did hit the gym 4 days last week (Tuesday-Friday) to lift weights.

Finally, Friday evening, I went running. Sometimes, I have my best runs on Fridays, as I seem to have all the stress from the week off my shoulders, and can just run. The 4.5 miles felt good, and I was rested from my days off. I enjoyed my typical Friday dinner of spaghetti (with mini meatballs), and ended up going to bed early. I planned to get up and go running early Saturday morning.

Saturday morning, I planned a 7 mile run. It was a 5 mile loop, and I added a mile out and back from the loop. The morning was beautiful, and I had a pretty good run, especially considering I had run on Friday evening. I had to walk a bit, but I expected that with slightly tired legs. The best part about running early Saturday is getting to enjoy the rest of the day, knowing you have already worked out!

On Sunday, I decided to change it up, and head to Fort Custer (http://www.michigandnr.com/parksandtrails/Details.aspx?id=448&type=SPRK) for some Mountain Biking. I've probably been there a dozen times over the past 4 years for biking. There's a nice 7-mile loop I like to do (not too hard, but still challenging). I started slow at first, to concentrate on the course, and make sure that I didn't hurt myself. Halfway through, I had a lot of confidence, which carried into the second time I did the loop. Every other time I'd ben to Fort Custer, I only had the energy to do the loop once, so that speaks to my conditioning now.

All in all, it was a good 3 days of training, and I feel like I'm really getting ready to train hard, starting in 2 weeks for Chicago.

Redemption

Monday mid-morning, I found that zone and that old rhythm for 5 miles. I hit my run with the usual mental toughness I have, my rested body, and the results were much better. Sunday was a good day to take off, my body needed it.

My day off Sunday consisted of Tigers baseball, Red Wings hockey, and the delicacies that go along with those two things. I got some carbs my body truly needed, and felt the result on Monday.

This evening, I had another good run. I laid around for a bit before going running, to get some food and recharge. Then, the sky was dark, as a storm was brewing. I quickly checked the weather, and saw I could get a good run in before the rain came. I ran a new 4.5 mile route (a loop, my favorite kind of runs), and locked in, pushing the tempo and my body. I lifted weights in the morning before work, and sometimes you never know what kind of run you'll have that evening, but today I was pushed by the weather (not that it matters if I get wet while running).

Over the past year of training, I've found you've got to find different ways to push yourself (while not running) to make yourself stronger, better. Last year, I made several dietary changes, from cutting out mayonnaise and cheese from my sandwiches, to a strict diet of chicken, pork, and turkey. This past winter, I joined Powerhouse gym, which came with a free personal trainer, which I of course took advantage of. I started my first program in the end of December, and it took a while to adjust and get it set into my routine.

After Miami in January, I really locked in, hitting the gym regularly 4 times a week (when I was in town), and usually at least 2 times per week. I started my second program in mid-March, upping the quantity of exercises, repetitions, and weight and continued my 4 times/week regimen. On Sunday, while staying in Ann Arbor with friends, I awoke to a surprise on the scale- an 8 pound loss since December! My mileage was down, but running and lifting (many times both in the same day) had yielded good results. I also am noticing this in my running, as I am able to run at a faster pace. I'm hoping this yields significant improvement on my time in Chicago, as well as feeling stronger later in the race. I hope to start a new program sometime in the next month.

Sometimes they're good, sometimes they're bad

So yesterday morning, I forced myself to a 5 mile run. I say forced, because Friday I ran 5 miles, and biked 20 more. Logic would have told me to take it easy, but being the competitor that I am, I went out for an out and back on my typical run.

I tried to take it easy, but I had no legs. It was also 75F, and I'm just getting my body in tune to running in the hotter temperatures. As I approached the 4 mile turnaround, I was struggling, but I rounded that corner to go another half mile. And I paid for it. I ended up walking quite a bit of the return.

There's a hill on my route that is pretty steep, about .25 miles long, and I usually put on some good music (Lately, Eminem's "Till I Collapse"), and rock it out. I can usually attack it with a ton of energy, even though its at the end of the run. However this run, I was not able to attack with such ferocity. I made it home, exhausted, and drank to G2's.

Lessons learned:

-When tired after a day of tough workouts, ease self into workout. A 4 mile run or even another bike would have been better.

-Don't run so late in the morning! It was 11:30 by the time I started running. The blacktop was really hot, and I had no shade for the run.

-Don't wait so long after eating. I ate breakfast nearly 2 hours prior. At that time of the day, I was probably pretty empty in my stomach.

What's next? I'm taking today off (going to Tigers Game!) Time to rest and recharge after 3 runs and a bike ride in 4 days. I'll get back at it tomorrow morning!

A Long Road Back

Welcome to by Blog! I've created this to track my training for the 2009 Chicago Marathon.

First, for a little history about me. I played hockey throughout High School, and worked hard to make the Varsity team my Junior year. I ran cross country to help get in better shape for hockey, and it was mission accomplished! I ran track my Junior year, competing in the mile, again to stay in shape for hockey. My Senior year, I ran cross country again, running faster times (not Varsity though), and was a starter for the hockey team.

When I arrived at college, I had quit running, and played hockey sparingly. My Junior year of College, I decided to train and run a half marathon here in Kalamazoo (I went to college at Western Michigan University). I struggled through the race and finished, however fell out of favor with running shortly thereafter. I never found the desire to run after that. I ran a little throughout my Senior year of college.

After graduating in the beginning of July, I moved to Orlando, Florida to start my career. I actually ran before my first day to calm the nerves! My journey back started with a commitment with my High School Buddy Justin to run a 5K on Thanksgiving, back in Lansing (which has since become a tradition). To accomplish this, I started running slowly- first around the block, then adding distance. By the time I left Orlando in April to return to Kalamazoo, I was running 3 or 4 days a week 4 miles.

The next year (last year), I decided to run the Kalamazoo half marathon again, and bested by previous time by 13 minutes! After a vacation to China, I decided to train for a marathon. At that point, I needed something to focus my running on. I had redeemed myself my running the half marathon, and needed a new running challenge. I spent the entire summer giving up my Friday nights to eat pasta and wake up at 6:00 Saturday morning to make my long runs with Kalamazoo's Marathon Training group. I even scheduled a trip to Chicago around my training. I ran the Detroit Marathon in 4:55, which was the most tiring, yet one of the most rewarding experiences.

After Detroit, I had the running bug. I ran a Half Marathon in Miami in January of this year, and then 2 more Halfs- one during a "Solo Marathon" and the Kalamazoo race for my third time.

My sister Erin (based in Chicago) and I decided to both run the Chicago Marathon in October to raise money for the American Brain Tumor Association (ABTA) to help those suffering with Brain Tumors. I am looking forward to sharing the training experience with her, as well as the joy of completing a marathon. For more about her, check out her blog at http://lifeontheruninchi.blogspot.com/.

Why ABTA? On my 8th Birthday, I was supposed to go to a Detroit Tigers game with my dad and one of my buddies. Unfortunately, he was admitted to the hospital, and diagnosed with a Brain Tumor, with surgery the next day. The next 2 years, my sisters Erin and Emily and I watched his battle, from treatments of radiation and chemotherapy to his returning to work, and ultimate passing at our house on May 14, 1994 (during one of my baseball games). Erin and I hope the money we raise will help those suffering with a Brain Tumor and their families.

We thank you for all of your support, and keep checking out both of our blogs to stay tuned for training updates!