Here is this year's video submission for our Ragnar Relay team. If you saw last year's video, you'll notice that this is a completely different concept. Last year's video won "best video," and thus we got a free entry for this year's race. We're hoping for the same again this year.
Like last year, I wrote, directed & produced this year's submission. The difference this year is that I thought it would be great to get some of the other team members to do some acting. The concept is a Ken Burns-style documentary, forty years in the future, looking back (completely inaccurately) on the 2011 race. While I've only directed myself in the past, these guys did a great job. Some needed more "coaxing" than others, but to be fair, I did put them on the spot ("here's the clothing, here are your lines...NOW ACT!) I got in there as a German Ragnar historian. No, I couldn't just stay behind the camera.
So, without further adieu, here it is:
Thursday, August 11, 2011
Tuesday, August 9, 2011
A Pattern, A Groove...but Not A Rut (I hope)
I survived a three-run week last week. First time since May. I just finished my first run of this week today, which included 3 quick interval segments. The heel held up okay. Got ice on it right now.
All of these runs have been with my oldest daughter (going into 7th grade). While I miss the 45 mile weeks and my own speed & tempo sessions, being able to run with my daughter (so far), at her pace, has been really enjoyable for me. While I'm determined to NOT make her my "project," it's fun to see her develop as a runner.
So, for the time being, this will be my pattern. I'll lift weights 3x per week and run 3x per week. Hoping to fit in some cycling (did a family ride over the weekend in which I broke one of my cycling shoes) and, perhaps, some swimming once again, as I quit doing that for the summer when the the pool changed their lap schedules.
It would be nice if I'm able to slowly build up some mileage and speed using this approach. I may never be a 40+ mile/week runner again without having surgery, but I'm going to see what I can do on limited mileage and frequency. Something tells me I'll get the urge to run more/farther/faster before long and choose to go under the knife. Who knows. But for now, I'll stick to this little groove I'm currently in & enjoy running some miles with my daughter.
Oh, full disclosure — I quit seeing my sports doc for the time being. The last several visits went something like this:
Doc: "Let's look at the heel. Looks good. How does it feel?"
Me: "Oh, not too bad. A little discomfort from time to time."
Doc: "Well, keep doing what you're doing. 3 runs per week. Short & slow. And do your heel raises."
Me: "Okay"
Doc: "I'll see you again next month."
There were many consecutive visits identical to that. I figured that, unless things change, why make a co-pay every month for the same thing?
All of these runs have been with my oldest daughter (going into 7th grade). While I miss the 45 mile weeks and my own speed & tempo sessions, being able to run with my daughter (so far), at her pace, has been really enjoyable for me. While I'm determined to NOT make her my "project," it's fun to see her develop as a runner.
So, for the time being, this will be my pattern. I'll lift weights 3x per week and run 3x per week. Hoping to fit in some cycling (did a family ride over the weekend in which I broke one of my cycling shoes) and, perhaps, some swimming once again, as I quit doing that for the summer when the the pool changed their lap schedules.
It would be nice if I'm able to slowly build up some mileage and speed using this approach. I may never be a 40+ mile/week runner again without having surgery, but I'm going to see what I can do on limited mileage and frequency. Something tells me I'll get the urge to run more/farther/faster before long and choose to go under the knife. Who knows. But for now, I'll stick to this little groove I'm currently in & enjoy running some miles with my daughter.
Oh, full disclosure — I quit seeing my sports doc for the time being. The last several visits went something like this:
Doc: "Let's look at the heel. Looks good. How does it feel?"
Me: "Oh, not too bad. A little discomfort from time to time."
Doc: "Well, keep doing what you're doing. 3 runs per week. Short & slow. And do your heel raises."
Me: "Okay"
Doc: "I'll see you again next month."
There were many consecutive visits identical to that. I figured that, unless things change, why make a co-pay every month for the same thing?
Tuesday, August 2, 2011
I'm Baaaack (sort of...)
Hey, I actually just ran 2.7 miles with oldest daughter! 1 mi easy warmup, 2x.2 mi @ 8:20 pace (w/.2 mi
recovery btwn), 1.1 mi cooldown. Trying to get my daughter ready for 7th
grade XC, and trying to get us BOTH in shape for a 5k next month. No
noticeable pain in my heel, knock on wood.
I'm still lifting weights, although I've slacked a bit, thanks to some vacation time, lots of landscaping work (hey, that's a workout, too!) and a pretty busy work schedule. My plan for the next month (at least) is to shoot for 3 runs a week to go along with the weights. They won't be long runs, but I will try to throw in some "speed" (as it relates to my daughter's pace) here and there.
I'm also working on a new video for my club's Ragnar team. Wasn't able to run it this year, but I volunteered. Our video won last year, and I'm trying to continue that trend. This year's version is completely different from last year's. I'll post a link here when it's ready.
I'm still lifting weights, although I've slacked a bit, thanks to some vacation time, lots of landscaping work (hey, that's a workout, too!) and a pretty busy work schedule. My plan for the next month (at least) is to shoot for 3 runs a week to go along with the weights. They won't be long runs, but I will try to throw in some "speed" (as it relates to my daughter's pace) here and there.
I'm also working on a new video for my club's Ragnar team. Wasn't able to run it this year, but I volunteered. Our video won last year, and I'm trying to continue that trend. This year's version is completely different from last year's. I'll post a link here when it's ready.
Saturday, June 18, 2011
Taking a Break
As I've tried a bit of running the past couple of months, I've still felt a bit of discomfort around my heel. I could keep running a little here and there with the hopes of the heel gradually adapting. It might. Or, it might not. I may need surgery to fix the issue once and for all (assuming that does fix it). Then, I'm looking at several weeks on crutches, followed by several months of rehab. Currently, I can't wrap my brain around that, even though that may be the choice eventually.
So what am I doing in the meantime? Well, even though most of you know me as a runner, I've had multiple personalities (as it relates to fitness) for many years. I've shifted gears back to weight lifting. I'm actually enjoying it. As is both my strength and occasional downfall, I've thrown myself into it quite seriously (see photo below of me during Ragnar last July, compared with me now).
I gotta say, my wife likes hugging me without feeling like she's about to break me.
Don't be sad, fellow runners. I'm not done as a runner just yet. I've done this before. Gotten injured from running, backed off, switched my focus to strength training, got the hankering to run again, started over. It may not be the best approach to running, but with my injury history, it gives me a chance to work on something else I enjoy while not dwelling on something I can't do at the time.
Why not hit the bike or pool more? To be completely honest, my heart's just not into it. I'll do both to some degree, but as recreation rather than serious training. I have a love for the simplicity of running that I can't seem to replicate on the bike nor in the pool.
Of course, everything I've just said is subject to change. But these are my current feelings. Yes, I'm one fickle dude.
So, for now, I'm just a 'muscle-head.' I still hope to run a couple of 5k's with my daughter this year. It'll just be with a quirky heel, minimal training, and 25 additional lbs. on my frame!
So what am I doing in the meantime? Well, even though most of you know me as a runner, I've had multiple personalities (as it relates to fitness) for many years. I've shifted gears back to weight lifting. I'm actually enjoying it. As is both my strength and occasional downfall, I've thrown myself into it quite seriously (see photo below of me during Ragnar last July, compared with me now).
 |
| Dang, was I THAT scrawny?! |
Don't be sad, fellow runners. I'm not done as a runner just yet. I've done this before. Gotten injured from running, backed off, switched my focus to strength training, got the hankering to run again, started over. It may not be the best approach to running, but with my injury history, it gives me a chance to work on something else I enjoy while not dwelling on something I can't do at the time.
Why not hit the bike or pool more? To be completely honest, my heart's just not into it. I'll do both to some degree, but as recreation rather than serious training. I have a love for the simplicity of running that I can't seem to replicate on the bike nor in the pool.
Of course, everything I've just said is subject to change. But these are my current feelings. Yes, I'm one fickle dude.
So, for now, I'm just a 'muscle-head.' I still hope to run a couple of 5k's with my daughter this year. It'll just be with a quirky heel, minimal training, and 25 additional lbs. on my frame!
Saturday, June 4, 2011
Update
I guess I should post an update, for anyone interested in the doings of a gimpy semi-runner.
I've been swimming once a week and enjoying it. Would like to get to the pool more often, but my schedule hasn't allowed for it yet. I swam a mile earlier this week. I took 30 second rests after every 2 laps (100 yds). My endurance in the pool is slowly improving, and I'm actually enjoying it.
I feel guilty that I haven't been outside on the bike much yet (okay, only ONCE). I've been doing some indoor spinning, but since spring has finally shown up here in the Pacific Northwest, I'll be rolling down the roads soon. I'm tentatively planning on doing the bike leg of an Olympic distance triathlon later this summer. I guess I've got my work cut out for me.
On the running front, I'm still progressing ever so slowly. I'm up to two miles of actual running now (no run/walks lately), but I'm running slowly (usually with my oldest daughter), and hills are still a no-no...as I found out this morning. I ran an easy two on some rolling hills and my heel is mad at me, as opposed to the flat two-miler I ran earlier this week. I'm sticking with no more than 3 of these runs per week.
I'm also lifting weights 2-3 times per week and getting a lot stronger. Granted, not much of my weight lifting relates directly to running, but I feel stronger overall, and even though I'm 22 lbs. heavier than my "race weight," I notice that my core and glutes feel more powerful, even during these short, slow runs. Plus, my wife likes my current "buff-ness."
So, I'm making haste slowly. I'm in no hurry, which is a new mindset for me. I'm not the most patient person in the world, and I still long for some long, fast runs (especially when I see my running friends doing so), but I'm going to enjoy the process and hopefully get to where I can be a "real" runner again.
I've been swimming once a week and enjoying it. Would like to get to the pool more often, but my schedule hasn't allowed for it yet. I swam a mile earlier this week. I took 30 second rests after every 2 laps (100 yds). My endurance in the pool is slowly improving, and I'm actually enjoying it.
I feel guilty that I haven't been outside on the bike much yet (okay, only ONCE). I've been doing some indoor spinning, but since spring has finally shown up here in the Pacific Northwest, I'll be rolling down the roads soon. I'm tentatively planning on doing the bike leg of an Olympic distance triathlon later this summer. I guess I've got my work cut out for me.
On the running front, I'm still progressing ever so slowly. I'm up to two miles of actual running now (no run/walks lately), but I'm running slowly (usually with my oldest daughter), and hills are still a no-no...as I found out this morning. I ran an easy two on some rolling hills and my heel is mad at me, as opposed to the flat two-miler I ran earlier this week. I'm sticking with no more than 3 of these runs per week.
I'm also lifting weights 2-3 times per week and getting a lot stronger. Granted, not much of my weight lifting relates directly to running, but I feel stronger overall, and even though I'm 22 lbs. heavier than my "race weight," I notice that my core and glutes feel more powerful, even during these short, slow runs. Plus, my wife likes my current "buff-ness."
So, I'm making haste slowly. I'm in no hurry, which is a new mindset for me. I'm not the most patient person in the world, and I still long for some long, fast runs (especially when I see my running friends doing so), but I'm going to enjoy the process and hopefully get to where I can be a "real" runner again.
Tuesday, May 17, 2011
Contingency Plan
My friend & fellow running blogger Mark and I had a recent email exchange. As always, his comments are both encouraging and thought-provoking. We talked about...what else...running. But we also got into dealing with my inability to run and how to fill the void that it has left (and might continue to leave for some time).
There's an addiction component to endurance training, or there can be. In my case, there was/is. After more than 5 months of no running (until my recent run/walk sessions), I think I've mostly broken the addiction (and have made my way through the stages of grief, which I've posted about before). With that said, I still love running, and miss it.
What will I do about this (aside from putting on weight...yes, the abs are gone)? I think I have a contingency plan that's simple. And it might work, for the time being, anyway.
I recently started swimming again, after about a 16 year layoff. I swam for awhile during a period of no running back in 1995. Today was my second swim. I'm not fast. I don't have much endurance yet. But I'm actually enjoying it. I like how refreshed I feel afterward.
I also started cycling outdoors again. Thanks to our colder and wetter-than-normal spring (and me being a fair-weather cyclist), I've only got one outdoor ride under my belt, with another coming this week. Those will increase.
I'm still lifting weights three days per week. Pretty heavy weights (for me), actually. I've bulked up considerably in the upper body. When I was running a lot of miles, that's where I'd drop it first. And I'd look pretty darn gaunt and underfed. Not that I want to balloon up now, but it's kind of nice to fill out my shirts for a change.
So, that's the plan in a nutshell. Swimming, cycling, weights...and a little running, when the heel allows, hopefully building back up GRADUALLY the rest of this year. The variety should keep me injury free and strong. When the time comes to shift the focus to running (fingers crossed), I'll at least have plenty of strength and some aerobic fitness to draw from.
There's an addiction component to endurance training, or there can be. In my case, there was/is. After more than 5 months of no running (until my recent run/walk sessions), I think I've mostly broken the addiction (and have made my way through the stages of grief, which I've posted about before). With that said, I still love running, and miss it.
What will I do about this (aside from putting on weight...yes, the abs are gone)? I think I have a contingency plan that's simple. And it might work, for the time being, anyway.
I recently started swimming again, after about a 16 year layoff. I swam for awhile during a period of no running back in 1995. Today was my second swim. I'm not fast. I don't have much endurance yet. But I'm actually enjoying it. I like how refreshed I feel afterward.
I also started cycling outdoors again. Thanks to our colder and wetter-than-normal spring (and me being a fair-weather cyclist), I've only got one outdoor ride under my belt, with another coming this week. Those will increase.
I'm still lifting weights three days per week. Pretty heavy weights (for me), actually. I've bulked up considerably in the upper body. When I was running a lot of miles, that's where I'd drop it first. And I'd look pretty darn gaunt and underfed. Not that I want to balloon up now, but it's kind of nice to fill out my shirts for a change.
So, that's the plan in a nutshell. Swimming, cycling, weights...and a little running, when the heel allows, hopefully building back up GRADUALLY the rest of this year. The variety should keep me injury free and strong. When the time comes to shift the focus to running (fingers crossed), I'll at least have plenty of strength and some aerobic fitness to draw from.
Monday, May 16, 2011
Podcast Theme Songs
Since I've shamelessly pimped my running parody songs on this site numerous times, you know that music is one of my hobbies. I'm an amateur, to say the least, but I enjoy playing and recording when time allows, and when the mood strikes.
You also may know that I've recorded some theme songs for a few running-related podcasts. If you produce a podcast and would like a custom theme song, hit me up! Below, you can listen to three recent ones (two for Run, Run, Live and one for Early Morning Cruizin')
You also may know that I've recorded some theme songs for a few running-related podcasts. If you produce a podcast and would like a custom theme song, hit me up! Below, you can listen to three recent ones (two for Run, Run, Live and one for Early Morning Cruizin')
Friday, May 13, 2011
Scolded...A Little
I just returned from my latest visit with my sports medicine doctor. I told him that I've been having a little soreness in my heel and Achilles; kind of a dull, burning ache, off and on the last few weeks (more on than off lately). I gave him my run/walk report: three per week, with the longest being 3 miles (only once...but there have been a couple of two-mile jaunts). He recommended that I back off to 1.5 mile jaunts and hold steady there until the pain diminishes. It's the old routine of "doctor, it hurts when I do this..." with a reply of "well, don't do that." He asked if it had bothered me like this before I started the run/walk sessions a few weeks ago. No, it didn't.
So, when I told him of my tentative plan to do a sprint triathlon late this summer, he was a bit skeptical of the idea, saying that my heel will be fatigued coming off the bike and into a 5k run. I also admitted that I have so far been unable to participate in a race "just for fun" (with exception of pacing my daughter) without pushing it. With that said, I'll be playing it by ear (heel) to see if I'm relatively pain-free and able to bust out a 5k (with maybe a couple of brick workouts in training) before I commit to any triathlons.
However, I'm good to go with cycling and swimming, so at least I can build my aerobic fitness and be more ready when I'm good to run more.
Thus, 2011 looks to be a rehab and recovery year, with 2012 hopefully being a rebuilding year, with a return to competition. I still hold out hope that I can race to some small degree later this year, but not at the expense of delaying progress or re-injuring myself.
To end on a positive note, my 6th grade daughter continues to improve her running. For those of you I'm not "friends" with on Facebook, she brought her mile time down from 9:06 last October to 7:49 yesterday at track practice. She said she wasn't even going all-out. She was excited about it (as was I), and this should continue to build her confidence. She has her first and only track meet next Friday (6th graders only get to compete in one meet). Should be a fun time!
So, when I told him of my tentative plan to do a sprint triathlon late this summer, he was a bit skeptical of the idea, saying that my heel will be fatigued coming off the bike and into a 5k run. I also admitted that I have so far been unable to participate in a race "just for fun" (with exception of pacing my daughter) without pushing it. With that said, I'll be playing it by ear (heel) to see if I'm relatively pain-free and able to bust out a 5k (with maybe a couple of brick workouts in training) before I commit to any triathlons.
However, I'm good to go with cycling and swimming, so at least I can build my aerobic fitness and be more ready when I'm good to run more.
Thus, 2011 looks to be a rehab and recovery year, with 2012 hopefully being a rebuilding year, with a return to competition. I still hold out hope that I can race to some small degree later this year, but not at the expense of delaying progress or re-injuring myself.
To end on a positive note, my 6th grade daughter continues to improve her running. For those of you I'm not "friends" with on Facebook, she brought her mile time down from 9:06 last October to 7:49 yesterday at track practice. She said she wasn't even going all-out. She was excited about it (as was I), and this should continue to build her confidence. She has her first and only track meet next Friday (6th graders only get to compete in one meet). Should be a fun time!
Wednesday, May 11, 2011
26 Years Ago Today
...I ran my fastest 10k to date. It was called the Boeing Fun Run (long defunct) and I was coming off of my senior track season. I was coming off of several weeks of relatively low mileage, but had a lot of speedwork under my belt (my coach didn't believe in a lot of mileage during the season. In hindsight, it was TOO little). The race wasn't large. I don't have the numbers, but if I had to guess based on a foggy memory, I'd say between 500-1000 people.
I went out fairly quickly and was able to get into a pretty comfortable groove. I remember staying comfortable the entire race, not really pushing too much. I would settle in with a group of runners, see that their pace was a tad too slow, then move up to another group, then another.
"Do you have splits," you ask? Why, of course this anal-retentive record keeper has splits!
Mile 1- 6:10
Mile 2- 6:21
Mile 3- 6:18
Mile 4- 6:24
Mile 5- 6:21
Last 1.2- 6:16 pace
Total time: 39:06 (6:18/mi)
Impressive? Not really, especially for an 18-yr old guy coming off track season. I probably could have shaved close to a minute off of that had I been racing hard...which still wouldn't be too much to crow about. But at the time I had no idea that it would remain my PR all these years. Oh, to run that fast again.
Back to the present. I'm seeing my sports med doc again on Friday for our monthly visit. I've had some ups and downs with the heel since starting my run/walk program a few weeks ago. I put in 1.6 miles today and the heel felt okay. Yesterday, however, it was pretty cranky. This could be a pattern for awhile. We'll see...
I went out fairly quickly and was able to get into a pretty comfortable groove. I remember staying comfortable the entire race, not really pushing too much. I would settle in with a group of runners, see that their pace was a tad too slow, then move up to another group, then another.
"Do you have splits," you ask? Why, of course this anal-retentive record keeper has splits!
Mile 1- 6:10
Mile 2- 6:21
Mile 3- 6:18
Mile 4- 6:24
Mile 5- 6:21
Last 1.2- 6:16 pace
Total time: 39:06 (6:18/mi)
Impressive? Not really, especially for an 18-yr old guy coming off track season. I probably could have shaved close to a minute off of that had I been racing hard...which still wouldn't be too much to crow about. But at the time I had no idea that it would remain my PR all these years. Oh, to run that fast again.
Back to the present. I'm seeing my sports med doc again on Friday for our monthly visit. I've had some ups and downs with the heel since starting my run/walk program a few weeks ago. I put in 1.6 miles today and the heel felt okay. Yesterday, however, it was pretty cranky. This could be a pattern for awhile. We'll see...
Tuesday, May 3, 2011
Thanks
Just a quick post to let those of you who purchased my parody songs this past month know that I just donated 50% of the proceeds to the Salvation Army, specifically for tsunami relief efforts in Japan. Thanks again for your purchases!
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