70.3

So...time has passed and I have decided to continue training and run the Rochester Marathon in September. I also am thinking about doing a half ironman next July, the Musselman Triathlon!
Been riding a bike weekly to get used to riding and to help build muscle. I am also doing a sprint duathlon in 2 weeks in Hamlin beach the Shoreline. Ill keep you all updated.

First Marathon!

Running a marathon for the first time you quickly find out why they call it a “Marathon”. On May 27^th I lined up in Buffalo, NY to run my very first marathon.  I had a marathon training plan that was devised by Fleet Feet’s own Nathaniel Lowe and myself.  With 8 weeks to go before the marathon, I had a set back with a bad IT band that nearly sidelined me for 3 weeks. I thought I would have to cancel the race and postpone to a later race. But after extensive PT and rehab, I was able to post a 13 minute PR at the Flower City which gave me a confidence boost that I could still do the marathon in May. At the midpoint I was right on track to my time goal of 4 hours, coming in at 1:59 and feeling great, but that didn’t last for long. Many runners speak of the “wall” like it’s a mysterious feeling you get at random times. I found out what that was at mile 20..oh did I ever. I was entering Delaware Park and happy to be at mile 20, until I had this feeling of 100 lbs of bricks hit my chest and shoulders. Let’s just say that the last 6 miles was a true testament of the human spirit and truly breaks down the strongest willed. I did not stop fighting, and I was not going to call it quits. I finished the race at 4:24:03 and proud to say I am one of the few in this world to run a marathon.  Looking forward to my next hopefully in September!

T minus 6 Days!

6 days now until the Buffalo Marathon. I am full of anticipation and anxiety. I feel great, no pain in the knee anymore since the cortisone shot. I went out on a 12 miler yesterday in heat and knee felt great, but I was exhausted from the sun. Looking forward to a low mile week to let the body rest and ready to run this race. Went over the race with my mom and Pete and looked at where everyone will meet me for extra water and support. Will be great to have everyone there cheering me on.

Update

Not too much to update. Still not 100%. If I was to give it a number, id say I am around 50%. I am fit and can run a marathon, but the legs are not on par with my fitness. Tried going out on a long run last sunday but after 2 miles was in enough pain to turn me around, which if you know me, I am stubborn and never quit. I was hit with depression and sadness having to end my run.
I am taking off this whole week up the half marathon on sunday. I am getting in solid XC training done on the bike and arc trainer. Some days I am doing up to 2 hrs of cardio. I am also going to the chiro 5 times this week to be lasered and electric therapy and doing more strength exercises all week and working on staying loose and fresh for sunday. I am hoping that a whole week off of the road will help me be able to get through the half relatively pain free. I know I will feel some pain/discomfort, just want it at a level where I can hit under 2hr goal.

Ill post after the race sunday and let you know how I did.

Roller coaster

Came back from London and taking the whole vacation off from running..was so hard..Did a 3 mile the next day, felt fine. Did a 6 mile with moderate pain but ended fast and strong with no pain. Tried doing a run the next day, couldnt take more than 30 steps without 9/10 pain..Took off that day and Easter sunday to rest. Went out Monday for a 3 mile with no pain, went out yesterday and did 5 miles with minimal pain. Going out today with my friend/marathon running partner for a 7 mile. This run is going to prove a lot.
I have been stretching a lot, and icing with advil and a good amount of rolling. Also trying to do dynamic stretching before running and a long stretch after. I think I need to incorporate my rest days with strong XC on the bike/elliptical to bring up my cardio. I have 19 days until the half marathon at flower city and 47 days until the marathon. this is going to be a race and gut check to make it to the starting line healthy and able to run the marathon. lets hope all this extra work is helping the leg heal and me able to run.

Learning from my injury

The more I talk to experienced runners and do my reading, the more I see how wrong I was training. I was not allowing my body to rest correctly. I was putting in the miles, but my pace was all off. I didnt have too much of a range of pace between my hill runs to my tempos to my long run. They all were too similar and my body just got overloaded and over worked. As soon as this knee gets better I will make sure my long runs are at least a minute slower than marathon pace and that my tempos are actually tempos and my hill runs are actually hill runs. It was only a matter of time before my body gave out and luckily it did with 80 days left to the marathon which gives me enough time to recover and get healthy then get back out on the road correctly and finish this program and get to the starting line healthy and ready to finish.

Leg update 2.0

Got some bad and some good news. Was told by my chiropractor who is a close friend of the family and also a runner that I need to take off another week from running. Not what I wanted to hear but at least I know I can still run just need more time to recover. For now I am doing 2 adays in the gym doing an hour on the bike in the morning and an hour on the elliptical after work.

Leg update

Ran a 4 miler yesterday on the track to see how the leg felt. I was pain free until 3 miles then felt some discomfort. I stopped a couple times to stretch which helped a lot. I am looking forward to running again tonight on a longer run of up to 8 miles and seeing how the leg reacts. Might need to take some walk breaks to help recover and get this leg back. I am waking up early every morning and rolling and stretching my leg, as well as stretching before the run and after. Let's hope this doesnt stop me from my marathon in May. I think the trip to london is a perfect time so it gives my leg some rest. Ill still run when I can but short miles and just to keep my base.

Bad wheel

Well after my 15.5 miler last Sunday, my knee really started to hurt during the run, and as soon as I stopped the pain was intense and almost made it hard to walk. I went to a ortho yesterday and was told it was either an inflamed IT band which is normal for runners or its a lateral meniscus problem. I dont want to spend 500 for an MRI right now, so ill roll the crap out of it with my roller, stretch a lot more, ice every day and take ibuprofen daily no matter what. I will also change my shorter runs with cross training and focus my energy on my longer runs. blah..

Been a while

Been a while since my last post.

Training is going well. I am running well and fast. Had a 10K race in the blizzard last weekend and missed my PR by 11 seconds in the wind and snow..so Ill take that as a win.

I embark on the longest run of my life tomorrow..16 miles..and to add insult..or adventure..next weekend I will be going 1 mile longer.

I am looking forward to the flower city half marathon where I can hopefully have a good race and beat my previous half marathon time set at the rochester half last sept where I had my first race and fell in love with running.

On the sad note my IT band on my left knee has been aching. I now have to do more stretching and icing. I have to take care of this 30 year old body better haha.

Injury

Don't worry nothing bad. Just a bad left gluten that keeps nagging me. Deciding if I should take some time off running and cross train or take it easy.. Thoughts

Motivation

Running is a great way to relieve stress. When things in your life are not going well, its always good to have a way to release some tension and stress..and for me that is hitting the pavement and being one with my thoughts. When I am on the road, its just me and my breathing..Looking forward to running after work.

My forgotten core..

Well after a fast 8 mile tempo run with Anthony on Saturday he wanted to do some quick core workouts. I of course said yes to this offer and thought it would be a good way to end the workout. Little did I know the core stuff I have been doing did not get me ready for this..It is now Monday at work and I am limping like an 80 year old, and its all due to the core muscles that I have been neglecting. Apparently I need to do them more and at a higher intensity. This is my bodies crude way of slapping me in the face and telling me that just running isn't cutting it and isn't enough. I need to incorporate more core and that is exactly what I will be doing from now on.

These are what we did and the killer of abs and upper quads!

I am a runner poem

I AM A RUNNER because my runs have names. I do tempo runs and threshold runs and fartlek runs. I do long, slow runs and track workouts. My runs are defined, even if my abs are not. 

I AM A RUNNER because my shoes are training equipment, not a fashion statement. The best shoe for me is the one that makes me a better runner. I choose the shoe that goes with my running mechanics, not my running outfit.

I AM A RUNNER because I don't have running outfits. I have technical shirts and shorts and socks. I have apparel that enhances the experience of running by allowing me to run comfortably. I can say "Coolmax" and "Gore-Tex" in the same sentence and know which does what.

I AM A RUNNER because I know what effort feels like, and I embrace it. I know when I'm pushing the limits of my comfort and why I'm doing it. I know that heavy breathing and an accelerated heart rate--things I once avoided--are necessary if I want to be a better runner.

I AM A RUNNER because I value and respect my body. It will whisper to me when I've done too much. And if I choose to listen to that whisper, my body won't have to scream in pain later on.

I AM A RUNNER because I am willing to lay it all on the line. I know that every finish line has the potential to lift my spirits to new highs or devastate me, yet I line up anyway.

I AM A RUNNER because I know that despite my best efforts, I will always want more from myself. I will always want to know my limits so that I can exceed them.

I AM A RUNNER because I run. Not because I run fast. Not because I run far.

I AM A RUNNER because I say I am. And no one can tell me I'm not.

Best training run to do is.....

HILLS! 
If you don't do hills then you need to rethink your whole training plan. I incorporate hills every week and have found my slow run time decrease by almost a minute and my race pace is getting better each race I am in. If you know of a hill near you, run it.

Freezaroo #4

Finally met my teammates from Roadkill racing. For those of you not aware of who they are, if you know the best runners in Rochester, that's them. I am grateful and honored to be a part of their team. I am hoping by the next Freezaroo to have a team jersey to wear proudly.
http://roadkillracing.com/

As for the race, wow this was challenging and run at the same time. I did a nice quick 2 mile warm up with the team before the race. The race started off good, went off quick and sub 8 min mile. The first couple hills were long and challenging but nothing like what I hit on mile 5..Wow..I felt like I hit a literal wall. Barely was able to continue running up the hill it was that steep. From there the rest of the race was rolling and downhill. Ended up finishing the 6.328 in 50:56. This was a PR race and if this was a flat race, I would have hit my goal to run a 10K under 50 mins. I was quite sore on Sunday but looking forward to the next race in 2 weeks.

Long run 2.0

This Saturday there is a freezaroo 10K race where I still need to get in 11 miles..what to do..well one of my racing team members said I should do a 2-3 mile warm up and 2-3 mile cool down which is what I will do. Going to be a good Saturday!

Debate

There comes a time when your body says " hey lets lay on the couch and not run" but you know that's not what you need to do. Running is a game against yourself mentally. There will be many factors and excuses why you shouldn't go out. Be it a head cold like I have today, weather, parties, late nights. In the end, you are making time for yourself to not only be healthy, but to do what others say no to, that is to push yourself to heights you have never seen.

Day 1

Today starts day 1 of my Buffalo Marathon training program. Looking forward to the journey of training and getting to the starting line ready and finishing the race proud!

First true winter run

Well today was high of 17 feels like 9 with flurries and I got out for a nice 12 miler. Worst part was the canal with the un plowed path but besides that an easy run. Sucked that my stomach was numb after mile 9 on but that's where you just keep on moving and keep your eye on the prize. Hoping to have dry shoes by tomorrow to get out on another run!

Snow covered roads

Looks like winter has finally come. Tomorrow's run of 13 miles will be a fun one running with the snow and roads. We will see how it goes and ill get back to you all...

Dedication

I do not run to get a workout anymore. I do not run just to exercise to lose weight.  I run because I am a runner. When people describe me and what I do, I want them to include "runner" because this has changed my life in so many positive ways and I can not see myself not running anymore unless my body is unable to. Then ill pick up biking haha.

Quote I like

Running is just you, the work you put in, and the clock. You can't cheat yourself. If you don't put in the miles, you can't go to the starting line thinking you're going to pull a miracle out of nowhere. You get out exactly as much as you put in.

Hill work

Doing hills has been the best addition to my training. I have increased my min/mile time for the 5k and 10k. I just feel lighter on my feet when on the flat roads. Running with the warriors at Fleet Feet this winter has also helped so much with just joining the community of runner's who make me feel less crazy for loving to run and be out in the winter.

Disney

With the Disney marathon being this morning ill dedicate my long run of 12 miles to the race I hope to do one day.

Brrrr

Last night I went out with the winter warriors of Fleet Feet during the lovely 9 degrees weather and had a great hill workout at Cobbs Hill. You truly know yourself and your commitment when you are outside running 6 miles on hills in this weather. I truly love running!

2012 Kick off

I ran in a 7.5 mile race on New Years Day to kick off 2012...and oh was it a blast. I started out pretty quick running around a 7:40 mile. I ended up averaging a 7:55 mile and ending at 59:40 which was a personal best and I felt great. My game plan was to push hard up the hills which there were many and then coast on the way down. This worked out well because other runners were going up the hills slowly so I was able to pass a lot of people and make up a lot of time for the downhill.