You Don't Spit...or Run Fast...Into The Wind

Yesterday my friend Dan and I made the drive up to the quaint, artsy town of La Conner, WA...

Boy, that sentence didn't quite sound the way I intended it to. Let's try again, this time with more testosterone:

Yesterday, Dan and I kissed our wives goodbye and drove his massive SUV to the rustic seaside fishing village of La Conner, while drinking our strong, black coffees and discussing the ins and outs of home-brewing beer.

Trying too hard now, I know.

So...we ran a 10k there (the Smelt Run 5k/10k). We arrived with plenty of time to get our race bibs, use the facilities, and run a little over 2 warmup miles in the sprinkles and wind. By race time, the rain had stopped, but the wind had increased.

The course was nice and flat. The first three miles flew by. I held back and was running at a very comfortable and sustainable pace, but just past the 5k mark, the wind became an issue. It was a very persistent side wind which, after the turnaround, suddenly became a frustrating headwind. I intentionally backed off the pace during mile four, but by mile five, it wasn't so intentional any more. The course turned a couple of times, still either into the wind, or with the wind coming from the side. There were a couple of stretches where I had to lean while running so as not to get blown over.

Not great conditions for a fast race.

The final mile was brutal. Most of it was directly into what I would estimate to be a 20-25 mph constant wind. By the time I reached the last turn that lead to the finish, I was beat. I had very little kick left.

By the numbers:
Final time - 44:39
Splits: 7:04, 7:08, 7:07, 7:12, 7:17, 7:16, 1:32 (for final .2)
5k splits: 22:10/22:29
Average pace: 7:11

I was hoping to break 44 minutes. Minus the wind, I think I would have had a pretty good chance of doing so.

I haven't seen the official results yet, but I'm pretty sure I finished 32nd overall and 8th or 9th in my very tough age group (40-49).

My aforementioned friend Dan ran an amazing PR of 39:29 (his first sub-40 10k) to win our age group.

Next up will be a 5k PR attempt in Arlington, on March 23rd. Guess I better keep doing some speed work.

Ye Olde Myle Tyme Tryle

After running a non-satisfying 10k race on January 12th (Nookachamps, in Mount Vernon, WA), I decided to write myself a 6-week mini training cycle, in preparation for my next scheduled race; the Smelt 10k, in La Conner, WA on February 23rd. The first three weeks was my base period, building up to just over 34 miles (last week), then backing off on the mileage in favor of some added speed work the final three weeks.

This week is the first speed week, meaning—in this case—track time.

I hadn't run on a track since August 4th, when I ran a slow 3 miles with my sister, before throwing in a 2:58 800m for good measure. About a week before that, I ran a mile time trial on a different track in 6:26. Since then, though, it's been mostly roads (and, recently, my favorite hilly dirt & gravel trail once again.)

I woke up yesterday to a very blustery morning. No rain, but the wind was gusty, and I wasn't sure I wanted to try to run a fast time in those conditions. Fortunately, the wind died down considerably, so I ventured to the track.

After running two clockwise warmup miles on the track, I changed shoes (from my Brooks Defyance 3's into my Brooks Pure Cadence), shed my warmup jacket and long-sleeve tech shirt and stood ready to test the watch in just my shoes, shorts, visor, tank top and gloves. A bit chilly, but streamlined and unencumbered.

I've been running well lately, but haven't done any real speedwork, so my expectations were rather vague. My dream goal was to break 6 minutes, but I knew I wasn't ready for that. I thought that maybe I could go 6:0-something, but even that was wishful thinking. Realistically, I thought I'd have a shot at 6:15.

There was a bit of a tailwind on the back stretch, meaning I'd have to finish each lap running into a headwind. I intended to run my 400m splits as evenly as possible. I crossed the line for the first time in 1:32, which felt hard but relatively sustainable. Lap two came in at 1:35, for a 3:07 half. Doing the math in my head, I knew I'd have to finish strong to even break 6:15. Lap three also came in at 1:35, but I knew I had a little left in the tank. Not much, but I figured I could kick the final 100m to maybe run even 800m splits.

Not having run fast recently, a full-out sprint to the finish felt awkward, but I managed to close out the final lap in 1:28, for a 3:04 second half and a final time of 6:11. Not my dream time, but still 15 seconds faster than last summer's mile time trial, so I'll take it.

After walking a quick 400m, I added 2x800m at 5k race pace...or that's what I intended. I clocked 3:17 and 3:15, both a bit quick. I closed out the session with a clockwise cooldown mile, for five miles total on the track.

The day after, I'm a bit sore in a couple of areas (calves, hip flexors and upper glutes), but otherwise I feel fine.

I fully intend to break 6 minutes in the mile before this year is over.

I've always loved running on the track. I enjoy the roads and trails, of course, but there's something about the track that gets my competitive juices flowing. The variables are minimized (aside from the wind), and it's you against the clock...or other opponents. Boring? I can see how some runners would think so, but being a numbers geek, the track suits me as well as other venues. Maybe it's also the nostalgia factor that appeals to me.

And since I've made this public already, I might as well post it here. At nearly 46 years of age, I still apparently don't have the maturity to leave my high school 5:01 mile in the past. I'm going to take a shot at the stars to see if I can hit the moon (or, tilt at one big windmill, if you will.) One of my goals is to run a sub-5 minute mile by the age of 50. That gives me four years. If I can train consistently and without injury (those are HUGE "if's"), then I believe I can do it. Even if things go perfectly, it'll be incredibly difficult. I do have a couple of things in my favor, though, that I didn't have as a high school runner. I'm physically stronger now, and I know quite a bit more about training, nutrition and recovery. If I fail to reach the goal, I won't be disappointed, but I'm going to give it a full effort. I won't devote the entire four years to doing track intervals, but I'll gradually build a (hopefully) huge base and create "seasons" for myself, during which I'll focus more on speed. It should be fun! If I stay healthy, and even if I fail to reach the goal, I'll be a much faster, fitter runner.

As always, I'll post the incredibly exciting updates right here.

Run happy, my friends!

January Gone...Already?

It's hard to believe 1/12th of 2013 has already passed. In terms of running and fitness, it was a very good month.

Number-wise:

Runs: 23
Miles: 120.7 (5.25 miles/run average)
Time: 16:55:09 (8:24/mile average)
Races: 1 (45:36 @ Nookachamps 10k…not a good day)

I also joined a challenge on Facebook to do 20,000 pushups in 2013. I finished the month with 2800 pushups on 100 sets, which puts me on track for almost 33,000 pushups for the year. We'll see how long I can keep up that pace! I also did a lot of pullups, situps, dips and work with dumbbells. As usual, I got a little lazy with the stretching. I'll get better, I promise.

Back to the running. As I hinted at above, I ran one race in January. I didn't feel it was worth a race report. Why? Partially due to laziness, and partially because it was a very tough race. The course was the toughest 10k course I've run. There was a 3/4 mile long hill between miles 2 and 3, then another short but STEEP hill at mile 5. Not being in top shape (and because I was still fighting an upper respiratory bug), they both wiped me out and I coasted to the finish in a rather disappointing time. I even suffered my worst age group finish in a race EVER, percentage-wise, anyway (10th of 15).

But…lately my running has been going quite well. I'm training for another 10k (Feb. 23rd) and have managed to build my base back to over 30 miles per week, on currently 6 runs per week. I feel like I'm settling into a groove again. I feel a few little niggles from time to time, but no injury pain. Next week, I'll start introducing some speed work into my training…very cautiously. One of those niggles is my right hamstring, so I don't want to blow it out with some ill-informed repeats on the track.

I know I can't milk this "comeback" idea forever, but I still hesitate to say I'm all the way "back." I still haven't tested myself with any runs longer than a single ten miler. As I'm currently training for 5 & 10k's, I don't feel the need to. But I do hope to return to the half marathon distance by the end of this year, so I'll eventually get a healthy diet of double-digit runs…attempts, at least…later this year.

As I mentioned in my 2012 wrap-up post, I'm also doing the Seattle to Portland bike ride in July, so soon I'll be putting in quite a bit of time in the saddle. That'll affect my running, at least temporarily. That bums me out a little, since I'm really enjoying the running right now and would like to see if I can continue to improve and increase the volume. I'm sure, though, that swapping out some of those run miles with bike time won't do anything to hurt my fitness.

One month down, 11 to go. Onward!

Words

When I was a sophomore in high school, my math teacher—himself a runner—encouraged me to join the cross-country team. The year was nearly over; cross-country and track seasons both in the rear-view mirror. That summer, I spent several weeks in Florida, visiting my mom and sister. I began running laps around our block, usually in the late evening to avoid the midday sun (which provided little relief, as it was still very hot and humid, even at night.) I vividly remember the bats darting and diving above my head in the twilight. I still wasn't convinced that cross-country was for me. Nor bats.

I had run track for a season in middle school…yes, in central Florida (I moved to the Seattle area in the middle of my sophomore year), but I hadn't yet fallen in love with running. But that summer of 1983, my math teacher's words reverberated in my head.

I put in modest mileage before returning to Seattle to begin my junior year. Still wavering on what to do, athletically speaking, I thought that maybe I'd try out for the golf team. We lived in a country club, with access to a tournament-caliber golf course. I had cut my golfing teeth there, but had yet to crack 100 for a full round. Still, it could be a fun experience. But making the team was questionable. I don't remember if our golf team made cuts, but I do remember listening to other kids at that first meeting, griping about their lousy double-bogeys on the last hole, leaving them with a disappointing score of 75, etc.

Cue a skinny, four-eyed kid fidgeting, loosening his collar, acting like he forgot something in his locker and leaving the meeting before the golf coach arrived.

Suddenly, cross-country sounded like a good alternative. The season had already begun, so I wasn't eligible to race until the second meet. Working to get into shape, I had two "DNF's" (Did Not Finish) that season; partially due to rolling an ankle, and partially due to not being fit. I trained hard, but wrapped up the season with less-than-impressive times.

I improved slightly during track season but, again, I was still working on not only getting faster, but building a base. By the end of the season, I made about a ten second jump in my mile time.

My senior year cross-country season was much improved, thanks to a summer of consistent running. I recorded roughly 400 miles during summer vacation. Still not high mileage, but most of it was quality (i.e. probably too fast.) This contributed to much faster times than the previous year. I always felt like I was trying to catch up to the level of the faster guys, so I usually trained very hard—probably too hard—most of the time.

But my coach took notice of my efforts. He took a small group of runners from our team to Canada for a small invitational cross-country meet. I was still a JV runner at the time (I cracked the varsity lineup late in the season), but due to my seriousness about training, I was one of the five guys he decided to include.

As I was growing up, my dad had always emphasized the importance of doing your absolute best in everything. Of course, being the best isn't a guarantee, but there's no excuse for not putting forth a 100% effort, whatever the task or event may be. As a typical teenager, I'm sure I fell well short of that advice many times. But when it came to running, I took it to heart.

Once the season was over, we met for the post-season awards banquet on a very cold and snowy night in November. The expected guys and gals won the expected awards. But when my coach announced the winner of the "Most Improved" award, it caught me by surprise.

"This award goes to a guy who, if we weren't meeting here tonight, would be out running in this blizzard…Colin Hayes."

He likely forgot those words shortly after he spoke them. Even today, over 28 years later, they hit home.

I've never managed to record impressive times, at least compared to many of my fellow competitors. I don't consider myself a talented runner at all. The only thing I'll tentatively take pride in, speaking as a runner, is my dedication and determination. My coach saw that in me and recognized me publicly in a very meaningful way.

My "Most Improved, 1984 Cross Country" plaque still hangs on the wall in my garage with other ribbons and medals. It's still my most cherished.

Yes, simple words can make a profound impact in peoples' lives. In this case, they still do.

What's Ahead For 2013

With 2012 having flown by (didn't it just start?), I'm eagerly looking forward to what 2013 will bring, especially with regards to running and endurance activities.

But before outlining my plans and expectations, here are the raw numbers from 2012:

Miles Run: 621
Runs: 163
Average Miles/Run: 3.8
Biggest Week: 30.6 miles (Nov.)
Biggest Month: 113.1 miles (Nov.)
Longest run: 10 miles
Races: 10 (all 5k's except for a 2-mile fun run with my daughter. See my previous entry.)
Best Race: Christmas Rush 5k - 21:19 (Dec.)

Bike Rides (outdoor): 2
Bike Miles (outdoor): 40.2
Bike Rides (trainer): 8
Bike Miles (trainer): 66.9

Walks: 66
Miles walked: 190

I also put in about 50 hours of weight training, including bodyweight exercises:

pushups: 8050 (max of 50, 1005 in 1 week)
pullups: 3056 (max of 13, 305 in 1 week)
situps: 6404 (max of 85, 735 in 1 week)
dips: 4085 (max of 33, 432 in 1 week)
squats: 4446 (max of 74, 340 in 1 week)

It certainly wasn't an impressive year when it comes to mileage. Still recovering from injury, I didn't start running regularly until May, and even then it wasn't much. I began slowly increasing the mileage in September, when I kicked off a 77-day running streak. In fact, about 61% of my year's running mileage was recorded in the last 1/3 of the year. Consequently, I did manage to knock nearly two minutes off my 5k time from January to December. Higher volume...if the body can handle it...works.

I won't lie. I'm still "injured." My heel and Achilles still ache somewhat regularly. I push it too hard sometimes, being eager to rebuild both my mileage and speed. Then there's my left hip, which is tight and sore more often than not. And, lest I forget, I fight a bit of plantar fasciitis in my right foot from time to time.

But…none of these ailments has been enough to sideline me again. I'm learning to back off on the mileage and intensity and attend to them (ice, stretching, massage) when needed.

So, since 2011 was pretty much a wash, I declare 2012 as my official Comeback Year. And, for the most part, I'm happy with how it went.

As for 2013, it'll be more of the same, to a certain extent, with a couple of exceptions. I've committed to doing the Seattle to Portland (STP) bike ride in July. It's a one or two day (rider's choice), 204-mile bike ride. I'll be training for that the first half of the year, which means, unfortunately, that I won't be able to focus entirely on running. I know, I know…the cross-training will do me good.

I do, however, have some running plans. Having raced several 5k's in 2012, and having finished with a time only 4 seconds shy of my PR, I'd like to continue working on shorter races and honing my speed. I will step up and run some 10k's as well, but I'd like to get that (soft) 5k PR taken care of. I'd also like to see if I can work on getting my mile time down. I don't know whether or not I'll actually enter a mile race, but I will start incorporating some speedwork on the track and run some mile time trials. All this, of course, with the approval of my right heel (and the rest of my fickle body.) If all goes well, I may even consider a half marathon toward the end of the year.

I don't have any concrete mileage goals, since I'm basing my volume on what my heel will allow. I would like to hit the modest goal of 1000 miles each of running and cycling in 2013, if not more. And, barring setbacks, I should hit 10,000 lifetime running miles sometime next summer.

In other running news, I was accepted, for the 4th consecutive year, back into the Brooks ID program. It's a privilege I really appreciate. I swear by their shoes and gear and will proudly wear them again throughout 2013.

I did write a few articles for a couple of local running magazines (Northwest Runner and Outdoors NW), which was enjoyable. I was able to incorporate some illustrations…which is how I make my living…into the articles. Perhaps I'll continue to do some freelance writing in 2013.

I also released my third collection of running-related parody songs in 2012. If you're interested, see the column just to the right of the top blog entry. For the many of you who have purchased them, thank you VERY much! I hope they make you pee your shorts at least once during a run.

When I started this blog back in 2009, I titled it Resurrected Runner for the simple fact that I've quit…and re-started...running many times over the past 30 years due to a variety of injuries. I had no idea that I had yet to suffer my worst injury yet (the only one for which I went through two physical therapists.) Fortuitously named, yes, but I honestly don't plan on my running resurrections being an ongoing thing. The New Oxford American Dictionary defines the word "resurrect" as "to restore to life; revive the practice, use or memory of something; bring new vigor." It does NOT imply that I'm anything special. I know I'm not. Stubborn and obsessed…okay, I'll vouch for that. Even motivated and determined, to be nicer. Truth is, I'm just a middle-aged, not very talented runner who refuses to give up. Who knows, maybe I should. I have no idea what the long-term effects of my running-related injuries will be. But for now, I'll continue to be stubborn…although hopefully increasingly wiser…and forge ahead. Maybe even a doofus like me can show others in similar circumstances that, yes, giving up is an option, but it doesn't HAVE to be the only choice. Nearly any setback can be overcome. Personally, I think giving up sucks.

Thanks for playing along at home. I appreciate your comments and encouragement, as always. Here's hoping you have an injury-free, success-filled running year in 2013. Run happy!

Race Report/Race Year In Review

I'm a week late in getting a race report up for the Christmas Rush 5k I ran last Saturday (12/8/12) so I'll combine that with a brief review of all of my races this year, since I'm done racing in 2012.

As mentioned, I ran in the 30th Annual Christmas Rush race last weekend. What makes this race special for me is that I ran it the very year the race was established (1983...yes, it's the 30th year, since you count the year it began.) It was my first road race, and it was only a 10k at the time (starting about the 3rd year, they added a 5k.) I still have the shirt from that first race. Even though it's very thin (cotton was all you could get at races back in the day), I just had to wear it to this race. The race director knew I was going to wear it. After the race, he announced it and made a big to-do about it. Hopefully I can break it out again for the 40th running!

Pre-race, wearing the threadbare original race shirt.

The weather was perfect: overcast and low 40's. I talked my friend (and running club-mate) Dan into running the race, knowing I would be bumped down in the standings because of that. I prefer his company over finishing one spot higher in our age group (45-49). Indeed, that's exactly what happened, as he's currently quite a bit faster than me.

I had a goal of breaking 21:30 in this race. I ran a 21:53 four weeks earlier, so I wasn't completely sure I could chop off 24 seconds. But training had gone well, and I ended my running streak at 77 days, allowing for plenty of recovery time (both from running and from an upper respiratory infection) so I was relatively confident.

I managed to go out fairly strong and run progressive splits, which surprised me. After opening with a 6:59 mile, I thought I'd have to slow down a bit the second mile, before kicking it in toward the end. Here's how it played out:

Mile 1 - 6:59
Mile 2 - 6:56
Mile 3 - 6:45
last .1 - :38

Official Finish Time - 21:19
Overall - 45 of 1894 (2%)
Division - 5 of 61* (8%)
Men - 38 of 749 (5%)

Pushing hard during mile 3.

Finishing sprint. Nothing left in the tank.

*I was rewarded 4th at the post-race ceremony, but later was bumped down to fifth. They gave out ribbons for the top 5 positions in each division. I got the 4th place ribbon at the race, and was mailed the 5th place ribbon. This is the only time I've received ribbons for two different places in one race!

Yes, that happened.

The one slightly disappointing aspect to the race was the lack of any real post-race food. There were bottles of water and some pretty nasty tasting (in my opinion) protein bars. But that was pretty much it. The race director did give me gift cards for 3 free pizzas at a local pizza restaurant because of my old race shirt. I hate to say it, but I'm glad I didn't have to pay for the pizza. Not particularly tasty, to be kind.
But...that aside, it's a fun race on a great course. I'll be back yet again.

2012 RACE WRAP-UP

I'll briefly go over my race results this year. As I said toward the end of last year, 2012 was going to be the 'Year of the 5k' for me. Coming off a serious injury, I still wanted to participate in races, but didn't want to take a chance at prolonging...or re-aggravating...my injury. This proved to be a wise decision. I also went into the year with the goal of getting a 5k PR, since my existing 5k PR is what I would consider 'soft' (I never raced a road 5k during my quicker high school days.) After my first (frustrating) race of the year, I quickly abandoned that goal. I had a bad experience due to a lack of fitness, horrible weather and a cranky heel on a hilly course. I took (too much) time off—two months—before resuming training in March.
Here's a quick synopsis of each race:

Jan. 14 - Nookachamps 5k, 23:13, 1/6 AG, 22/219 overall. Cold, rain, sleet, snow. Bad attitude, angry heel.

May 19 - Walk & Roll 5k, 23:26, 2/7 AG, 8/90 overall. No base, no speed, no fitness.

Jun. 9 - Flight for Sight 5k, 22:54, 1/8 AG, 7/93 overall. Still out of shape, but a bit quicker. Hilly course. Surprising AG win.

Jun. 16 - Berry Dairy Days 2 Mile, 15:42. Paced oldest daughter. Rainy, 60°.

Jul. 7 - Run of the Mill 5k, 23:15, 19/111 AG, 175/1321 overall. Back over 23 minutes...but on a tough course. Had some bronchial issues.

Sept. 15 - Run For Hope 5k, 23:47, 2/5 AG, 8/62 overall. Took a bad fall on the course, then slowed down. Low mileage due to summer vacations, so wouldn't have been much faster.

Sept. 30 - Summer's End 5k, 22:56, 1/4 AG, 5/109 overall. Race started & ended at my old high school. Another hilly course, but got back under 23 min.

Oct. 13 - Fire Prevention 5k, 22:18, 4/10 AG, 9/70 overall. Finally starting to cut some time off. Recorded a sub-7 min. 3rd mile. Fitness is improving.

Nov. 10 - Fowl Fun Run 5k, 21:53, 2/6 AG, 13/139 overall. Sunny, 36°. Finally back under 22 min (1st time since July 2010.) Closed w/6:48 final mile.

Dec. 8 - Christmas Rush 5k, 21:19, 5/61 AG, 45/1894 overall. Only 4 seconds from current PR. All three miles under 7 min (6:45 for 3rd mi.) Felt good, but left it all out on the course.

Having come so close to a PR in my final 5k, I hesitate to start moving back up in race distances. I'll be running a 10k in January, with another in February, but I do intend to include a few 5k's next year, with the intent of not only setting a new PR, but demolishing the old one. I plan on adding some "official" speed work early in the year as well. Please, body, don't fail me now!

"Good Night, Good Night. Parting Is Such Sweet Sorrow."

I'll begin with a disclaimer. I have no intention of disparaging running streaks—neither my own nor anyone else's—with what I'm about to say in this post. It just became obvious, for reasons I'll go into, that it was time to end mine.

As I mentioned in my previous post, I had a definitive reason to start running more frequently. While an ongoing running streak (which I'll now refer to as 'Romeo,' as a reference to the post title) wasn't the objective, that's what happened. After an undetermined amount of days of consecutive running, Romeo began to take on a life of his own. He became an 'entity' as much as a number. That's something I wanted to avoid, before my running-related decisions became influenced by Romeo. That, however, was beginning to happen. One would think that a 1-3 mile easy run would still allow for complete recovery between harder efforts, and one would be…mostly…correct. What seemed to happen was that there was an accumulative effect. The fatigue gradually built up. It became most noticeable after two consecutive weeks of 30 miles of running. Not high mileage compared to what I used to run, but I hadn't totaled 60 miles for two weeks in over TWO YEARS. What started as 1-mile easy runs with the dog on my recovery days gradually grew to 2.5 mile, slightly faster, runs with the dog (the dog needed it, believe me.) Add to that some speed work and a couple of long runs in the second of those two weeks, and the graffiti appeared on the wall. I ended up not only becoming fatigued and slightly re-injured, but I came down with an upper respiratory illness (that's still with me, as I write this.) Whether or not Romeo contributed to the illness, I'm not sure. It has probably prolonged it, though.

With that said, though, Romeo was enjoyable and helped to keep me motivated to run.

[Okay, 'Romeo' has run his course. From here forward, the streak will be called 'Amos Otis'—center fielder for the Kansas City Royals during the '70s and early '80s.]

Amos Otis did teach me that I could do far more than I realized. When Amos Otis began, I had no idea I'd be able to run every day for even a week, let alone 11 weeks. Aside from the latter stages of Amos Otis, I felt like I was in a groove and getting stronger.

However, as much as I enjoyed most of Amos Otis, I remembered that my main objectives as a runner are to:

1. Stay healthy & injury-free
2. Recover fully
3. Race well
4. Have fun!

I feel like I can achieve these objectives a little more effectively without Amos Otis. Hey, chin up, Amos.

Now what? Since I'm planning on riding in the Seattle to Portland bike ride next summer, I'm going to dust off the bike (and the trainer, and the bun-hugging cycling shorts. Sorry, ladies, I'm spoken for) and start putting in some time on the saddle. At least a couple of runs per week will be replaced by bike time. I also plan on taking AT LEAST one complete rest day per week. That means no cardio, no strength training. Just letting my body rest & recover. I'm an old guy, after all.

I'll wrap up by giving you the final Amos Otis numbers:

Consecutive days run: 77
Miles: 266.1
Avg. Miles Per Day: 3.5
Long Run: 9 miles
Minutes: 2317.78 (38.63 hours)
Average pace: 8:42
Races: 4

[FYI—any future references to Amos Otis will be changed to Count Dracula]

What's Working, and Why?

I just wrapped up my first 30-mile running week since late July of 2010. I also just reached day 65 of my current running streak. It still seems like I'm writing about some other runner as I type those words. I won't rehash my entire story of returning to running in 2009, building up to—and finishing—my first marathon in May of 2010, then succumbing to a serious heel injury that I've spent over two years trying to come back from. I've successfully beaten that horse to death in many previous blog entries (no wonder I can't make him drink when I drag him to water…)

One might argue, even though I've managed to return to running, that my "comeback" hasn't been all that successful, considering how long it has taken. My defense would be that there were several times during the process where I was pretty sure I'd never be a regular runner again. It would seem I was making marginal progress, then I'd have a setback that would affect me as much mentally and emotionally as it would physically. Most of us can only tolerate so many of those teases before throwing in the towel.

But I didn't. I don't say that in a noble, bragging manner, either. I was a wimp much of the time. I whined, if not out loud, at least inwardly. I pretended not to wallow in self-pity. While I wasn't constantly drowning in depression, I had plenty of periods where a serious attitude adjustment would have been justified.

The reason I didn't throw in said towel is simple: I LOVE running. It's a big part of who I am. I wouldn't go so far as to say it defines me, but I feel much more whole when I'm able to train and race as desired. Sure, I'm probably addicted to it, and I don't say that in shame. If only my ability as a runner matched my dedication and zeal...

So, aside from my addiction-driven dogged stubbornness, what else has made this tentatively-titled comeback possible? BTW, I say 'tentative' because, even though a lot of my running friends have suggested that I'm "back," I still feel like I have a long way to go, and the comeback is still on shaky ground. I hope I'm wrong, but I've learned to be VERY cautiously optimistic during this process.

In no particular order:

1. Patience. This should go without saying, but we runners are rarely patient. It was forced on me a few times, when I tried to rush the process and the pain returned and shut me down. Aside from the many months where I did zero running, I kept my runs, mileage and pace very low for a prolonged period.

2. Strength work. During my marathon training, I was putting in enough mileage that I felt too worn out to do any additional exercise. That was a mistake. This time around, I'm doing strength and core work on a regular basis, and it noticeably benefits my running.

3. Stretching and ice. Again, things that are easy to neglect when the training load is high, but very beneficial, in my opinion. I use ice packs when needed, and try to take one ice bath per week, after my long runs. I admittedly need to stretch and use the foam roller more consistently.

4. Good diet. Yes, I intentionally "bulked up" a few times when I wasn't running. I reverted to weight lifting and, in an effort to gain strength, also got sloppy with my diet. I've since cleaned it up quite a bit and I feel much better for doing so. I'm also keeping my weight down, which makes running less stressful on my joints. I don't plan on getting as light as I was leading up to my marathon, though, since I lost too much strength in the process.

5. Consistency in training. I spent many weeks doing no more than 3 runs per week, keeping the mileage very low. My heel didn't seem to be getting any worse, but it really didn't seem to be improving, either. At the time, it was obvious that longer runs definitely disagreed with my heel. But—as counterintuitive as it seems—I began wondering if more regular running would actually help to strengthen the muscles around the injured area. I didn't set out to start a running streak, but that's where that approach has led me, 65 days later. And, ironically enough, my heel and Achilles feel better than they have since before my injury. Not that I never feel pain—because I do—but the pain appears far less often and is far less intense. And it doesn't scare me like it used to. I now know from recent experience that, if it flares up, it'll subside in a day or two.

6. Shoe rotation. I have no scientific data to back this up (as if I do with any of my other points!) but I'm convinced that part of the reason my heel has accepted my recent buildup of mileage and speed is due to the fact that I'm currently rotating four different models of shoes. Not just four different pairs, but completely different models. Consequently, my foot never gets into a rut from the exact same motion or fit day after day. If you're curious, my current shoes of choice (all Brooks) are the Defyance 3's, Adrenaline 12's, Ghost 4's, and the Launch. I'm going to add the Cascadia 5's soon, assuming I can resume a small amount of hill training on a local dirt & gravel trail. I also have a couple of 'minimal' shoes waiting in the wings (Pure Flow and Pure Cadence) but I'm holding off on those just a bit longer.

7. Positive attitude. Don't give up! Even when it appears that there's zero hope, do whatever you need to do keep you on track for a return to running, one tiny step at a time. It might take weeks, months or years to get back to running. Our bodies…and minds…are incredible, amazing things. I believe—no, I know—that we can achieve far more than we think we can. So even when it would be so much easier to give up the fight after being beaten down countless times, stick with it. You may have to change directions and alter your process, but once you figure out what works, the payoff is more than worth the long, tedious battle.

8. Encouragement. A lot of you have supported and encouraged me during this process. I've come to realize how invaluable that is. I can't thank you enough.

My heel bump is still there. The resulting scar tissue in my Achilles tendon is still there. Even with all that I've written here, I'm still amazed that I'm able to run even like I currently am. Humbled and very thankful, but still dumbfounded and amazed. And that amazement and anticipation of what's next is part of what keeps me going.

I'm still a long way from being able to train for another marathon, or even a half. But for the first time in over two years, I have a glimmer of hope of doing both again.

Now…let's go run.

Winter Running Article for Outdoors NW Magazine

Here's the article I recently wrote & illustrated for Outdoors NW Magazine, on winter running:

[click to enlarge]

2012 Fowl Fun Run 5k

For the fourth consecutive year, we made the 45-minute journey to Mount Vernon, WA, to run the Fowl Fun Run. In 2009, I ran the 10k. In 2010 and last year, I was injured and paced my daughter in the 2-mile fun run. This year, the two mile option was dropped in favor of a certified 5k course (to go with the usual 10k.) With my training and injury rehab coming along nicely the last few months, I decided to race the 5k. This left my daughter Natalie without her usual pacer she had become accustomed to in the few road races we've done together. She's coming off her 8th grade cross-country season, but wasn't sure she'd have the stamina to race a 5k well.

The weather was perfect. Sunny, 35 degrees. A bit brisk, but no wind. My wife and youngest daughter were also entered in the 5k, so it was a family affair. After my mile warmup, I shed my tights and jacket (but kept the gloves,) and was ready to go. My goal going in was to break 22 minutes, for the first time since 2010. I was hopeful, but not terribly confident. My plan was to run the first mile in 7:15, then increase the pace from there. I hit the first mile in 7:07 (and that was after consciously slowing myself down most of that mile,) but I felt fine. I slightly increased my pace the second mile, clocking a 7:04. There was a guy in front of me the entire race that I had hoped would start coming back to me. He never did, so I picked up the pace during the 3rd mile (6:48), intent on catching him. As we rounded the corner to run down a short segment of road before turning into the parking lot of the school where the finish was, I started my kick. It was not a quiet, stealth move on my part. I was breathing like a freight train. He heard me and initiated his kick as well. We turned into the parking lot and shot toward the finish in a full-out sprint. Unfortunately, I wasn't able to overtake him. Fortunately, he was 50 and no longer in my age group (he won the 50-59 group.) I wasn't sure until after the race that he wasn't in my age division, which was one reason I wanted to beat him. Yes, I'm that competitive.

Officially:
Time - 21:53
Pace - 7:03
Splits - 7:07, 7:04, 6:48 (5:45 pace for last .1)
Overall - 13 of 139
Age Group - 2 of 6
Men - 9 of 45

Not long after I crossed the finish line and spoke briefly with the guy I couldn't quite out-sprint, I went back out on the course to look for Natalie. Much to my surprise, she was already flying down the final stretch, turning into the parking lot. She proved that she didn't need Dad to pace her (although she says that should could have gone even faster if I had.) She obliterated her 5k PR with a 26:00.7 (her previous PR was 26:58.) We were both excited, but she was a little frustrated that she got that close to sub-26 without going under. She also took 2nd in her age group (out of 5), 26th overall, and 15th out of 94 women. She'll be running a Jingle Bell 5k on December 9th with her friends from cross country.

Lindsey finished in 39:17 and my wife (she walked most of it) in 46:11.

For a relatively small race, the post-race food and beverage assortment is quite impressive. Pumpkin pie with whipped cream, various muffins, coffee, hot chocolate, bananas, cookies, etc. They also do random drawings to give away frozen turkeys, large pumpkin pies and packs of Costco muffins. The three previous years, we brought home a pumpkin pie. This year, with all four of us entered in the race, we knew we'd increase our odds of winning, but thought we might be due to go home sans goodies. Luck was with us, though. My number was drawn and we left with a 12 lb. frozen turkey (insert "turkey wins a turkey" joke here.)

All in all a good day.

Today will be day 59 of my running streak. Next up for me is the 30th anniversary Christmas Rush (5k, for me) in Kent, WA, where I'll be wearing my very thin race shirt from the inaugural 1983 race. That was both the first year of the race, and my first road race. The race director will be looking for me for a photo op, so I'll be a minor celebrity. I'll have to settle for that, since I'll never be a celebrity based on my running ability!