Running From LA to Chicago ... And Still Standing!!!

This morning was a pretty typical morning... 

Got up at 3:30am.
Ate a banana.
"Read the paper".
Watched ESPN for about 15 minutes.
Checked my blog.
Checked my fantasy baseball team ... yes, I repeat for the hundredth time ... I'M A DORK!!!
Went through my ab workout.
Ran 10 miles.
Ate & drank my recovery meal.
Left for work.

... Oh yeah, and also ... FRIGGIN' PASSED 2,000 MILES!!!!!!!!!!!!!!!!!!!

All in all I feel pretty good for running the equivalent of Los Angeles to Chicago.  No - not in one trip, I'm not freaking Dean Karnazes.  But it does feel pretty cool to have that kind of mileage total with 3 months left in the year.  "Good Lord willin' and the creek don't rise", and provided one of my legs don't fall off, I should reach my goal of 3,000 by December.  I only need about 55 miles per week, and right now I running quite a bit more than that getting ready for my back-to-back marathons in October.

Here's the map of my trip so far - making it over the Rockies was the toughest.  A lot of mountain climbing, and I'm pretty sure I got a little frost bite!  Have a good one!
... be great today!

So Far So Good ...

I passed 1,700 miles for the year this weekend and with the exception of a few typical aches & pains, a couple of minor bouts with tendinitis, and 3 black toe nails ... (yes 3 - the 2nd of which peeled off in one whole piece after a rainy run this weekend) ... I feel great!!!  I really try to keep my socks lose and my shoes about a size bigger than I wear normally, but my long pointy toes seem to take a beating during my runs.  Over the years I've had 5 black toe nails all together, two on each foot.  Initially they hurt a little, but eventually they just fall off pain free ...  no biggie!

I really am hygienically sound ... bad lighting made my toes look dirty - sorry!

And this weekend was a great weekend!  I got 22 miles in on Saturday during an awesome rain storm (sorry Texas, I know it hasn't rained down there in like 19 months).  Then on Sunday, I followed it up with another good run of 12 miles at 84 degrees & 81% humidity.  Both runs were only about 8:00/pace, but considering the mileage and the heat - I felt really good about it!  Today was just a slow 10 mile recovery.

Does anyone else HATE recovery runs??? I've come to realize they are verrrrry necessary, but they are sooooo slow and boring.  For me, running is much more enjoyable if I have a workout I'm trying to get through.  It makes the time go by faster and gives me a much better sense of accomplishment when I'm done.  Just curious?

Hopefully I'll keep chuggin' away with good health!  I've been very fortunate so far ... but not "lucky", mind you.  I work really hard at staying healthy with strength training, good nutrition, and continuous stretching ... but then again I know I'm blessed to have never faced a serious injury.  Hope your week is going well!   Stay healthy, and ...
... be great today!

Keep Rollin', Rollin', Rollin', Rollin'!

First off today ... CONGRATS to my wonderful wife Michael of Slowly Tri-Ing for completing the Topeka Tin Man Triathlon over the weekend!  She's a warrior!  Baby, I couldn't do what you do, (I'm just a runner) and I'm so proud of you!  Great job!

I passed 1,400 miles for the year this morning ... should make it to 1,500 by the end of the month.  And with the mileage I'll put up during late summer and fall training for back-to-back marathons, I might reach 3,000 for the year.  No big deal to Dean Karnazes I know, but to me it would be pretty cool ... if my body holds up that is.

And thankfully, so far so good with health and my body!  I just seem to keep rollin' along ... knock on wood!  Almost always a little sore, but thankfully not injured!  I feel strong and ready to grind through the humid summer months of Missouri.  And I'm running about as fast as I ever have and I seem to be building a good mileage base, although I don't want to over-do it. Should do 80+ this week and then tone it down for the next two for an upcoming race.

Today's workout was another good 13 mile Tempo Run.  I know there are many who would blaze by me, but I was very happy with my splits and how I felt afterwards considering about 78 degrees & 70% humidity this morning before the sun came up ...

8:34, 8:03, 8:04, 7:35, 7:33, 7:12, 7:11, 7:07, 7:07, 6:48, 6:47, 7:17, 8:16

After a 5 mile warm up, the next 7 miles were at a 7:04/mile pace.  My average heart rate for the workout was 160 which was good for me considering the humidity, and I never really felt like I had to "push it" to make the times.  Plus there was a 15mph headwind for about half of it, so I felt okay with the overall result.

Nothing to do except keep pluggin' away at it I guess.  I have the Missoula Marathon in three weeks.  I don't think I'll PR, but ya'll know this idiot will try to run it hard! I had a good exchange with a couple of bloggers who will remain nameless over the weekend.  One is almost always right ... about 99.9% of the time, and the other I have a lot in common with.  I'll share more about those later.  Have a great week ... sorry I haven't commented much lately on your blogs - really busy!  Seacrest out!
...be great today! 

Run From Missouri to Mexico ... Check!

If RUNNING were a video game, I should have just got an extra man or something!!!  After 8 miles this morning, I've totalled 1,000 miles for the year so far!  That's about the same distance from Kansas City, MO to Monterrey, Mexico.

Now I have to stop and ask myself ... "Jim, in real life would you ever run from Kansas City to Mexico, crossing the border somewhere in Texas?"  Because I love breathing air and not being shot by a drug gang at the border ... I'm going to say probably not!  But it's something to think about I guess.

Overall, I feel pretty good.  My legs feel strong.  And the only nagging ache I have is in my left ankle - but I've had that for about six months now, and I know as the weather heats up it will go away.  The only other thing is a little tightness in my right upper hamstring near my butt - but I think that's from my stride getting a little long due to trying to run too fast at times.  Other than that everything is peachy!!!

I've held the opinion for a while that most runners don't run enough mileage to attain their speed related goals.  I think the solution to the "running stronger and faster equation" is logging more miles. And from experience, I can tell you that the two most influential things that made me a stronger runner were adding miles, and additional strength work each week. 

As always, here is the disclaimer ... THIS IS ONLY WHAT WORKED FOR ME!!!  It might not be for everyone.  So if you try tripling your mileage next week and break your leg or something, don't send me a nasty email ... I'm not your friggin' doctor or coach!

And before I start getting too full of myself, I need only look at Dean Karnazes, who is running across the United States.  To date he has ran 2,930 miles in 70 days.  So I've got a little work to do.  But to reward myself, I think I'll take a couple of weeks off.  Well, probably not ... I think instead I'll run 20 miles tomorrow.  Happy training!
... be great today!

January Snapshot

I started this blog for a few different reasons.  And while I enjoy jotting mindless ramblings that don't have much to do with running, my main goal was to trade info with other runners of all shapes & sizes ... turtles & hares ... experienced & beginners. I was curious what average, everyday runners did on a daily basis. I was eager to peer into their lives and find out what kept them going and made them tick. I was hopeful it would generate new training ideas, motivation, or push me a little.

Ya know, things like ... when Chris K of "BQ or Die" & Kovas of "Midwest Multisport Life" aren't terrorizing each other, what does their cross training consist of? 

Or ... how many crunches does EMZ of "If I can't convince you ... I'll at least confuse you.", do weekly to get xylophone ab's? Or ... when Jason of  'Life Of An Aspiring Triathlete" is not lighting the world with the most positive attitude ever, what are his runs like? And ... how is Jeff of "Detroit Runner - Jeff's Journey" doing on his quest to his first marathon? Things like that.

So here is a snapshot of where I am for January 2011.  It's not good or bad. Obviously, we are all at different levels ... slower, faster, stronger, or maybe injured.  This is just information.  Do with it what you will.  I would love to get new ideas from everyone, or hear what they do for different aspects of their training.

January 2011
Mileage ...

• Averaging 65-75 miles per week (81 miles Jan 2-8) 
• Running 6 days per week, almost always around 5am
• Weekday runs are usually 10-12 miles
• Saturday long runs have all been 20+ miles 
• Typical run schedule: Sunday ... recovery, Monday ... tempo, Tuesday ... recovery, Wednesday ... speed or hills, Thursday ... recovery, Friday ... rest, Saturday ... long run
• I try to run some portion of every run at, or below marathon pace.  I want my body to always know what that pace feels like.

Hydration ...

• Started running with Camelbak hydration pack this summer while training for Top of Utah
• Even though it looks dumb, I love not having to hide water and worry about hydration
• Probably won't use it in any more races
• Typical hydration: I usually take about 4oz of water every two miles, substituting Gatorade on long runs
• One ounce of fluid is equal to about one swallow while I'm running

Ab/Core Work ...

• Crunches and core work about 5 days per week.
• Typically prerun around 4:15am
• Typical ab/core schedule: of 100 crunches, 60 pushups, and 6 minutes total of planks (2 min. each side, and middle), for a total of 500 crunches, 300 pushups, and 30 minutes of planks per week 
• Start all gym workouts with aprx 30min of ab work, in addition to morning work

Strength Training ...

• Try to hit the gym 2-3 times per week for strength training
• 30 min of ab/core work to start to elevate heart rate
• 30 min of plyometrics - butt kickers, high knee skipping, karaoke, lunges, etc.
• 30-45 min weight training legs
• 30 min weight training upper body - max of 5 exercises (for example: chest flies, side deltoid raises, lat pulls, bicep curls, tricep dips)  I used to do quite a bit more upper body, but I found I was holding a lot of weight in the muscles above my waist
• Sometimes 20 min swim for cross training

Stretching ...

• Stretch lightly before, and heavily after all runs
• Try to stretch once during the middle of day, but sometimes miss it
• Stretch about 30 min. before bed
• Always use foam roller pad with stretching, sometimes elastic band

Nutrition ...

• I'm sitting here writing this as I just finished my weekly ritual, Large Papa John's Thin Crust Meats, Light Sauce! On Thursday's I begin carbing for Saturday's run.  I know, I know - pizza???  Leave me alone ... it works for me!
• I'm eating about 3,200 calories per day (except for today), but not the best of foods.  The past week has been better. 
• The problem is when I eat healthy, I don't seem to pile up the calories I need to fuel a good run.  So I use it as an excuse to eat unhealthy more than I should.
• I'm 6'2", 180 - which is about as skinny as I can get

Assessment ...

• My body, especially my legs feel fairly strong and healthy and not overworked
• Right now I'm worried I am not logging enough hill work for the next two marathons - Austin and Boston, which are both fairly challenging
• My running times are a little slower than I would like, but considering it's winter I can live with them
• I need to find time to strength train on a more consistent basis
• It's been challenging getting enough calories lately - not a huge appetite

Hopefully this is useful.  I love reading what other runners are doing, and what works for them.  Please feel free to let me know what works for you.
Be Great Today!