Week in Review - March 23-30

Considering I don't have much witty or insightful to say right now, I will present my first Week in Review post. These will come on Sunday. Weigh in Wednesdays will clearly be on Wednesday and then I will try to read something and share something at least a few more times a week. Like with my running, if I have a plan I like to stick with it...so there is my plan for the blog.

Mileage: 20 miles
If I was being honest, which is sort of the point, the runs this week were tough. I didn't particularly enjoy any of these runs. I believe it had a bit to do with the high pollen level (in addition to being out of shape).  I got four miles in the rain on Tuesday along a boring local route. It was a moderate effort with a decent pace. Thursday took me to Golden Gate Park and the Panhandle which was exactly at 9 minute miles (which felt pretty quick) and then slowed way down on the up hill sections of Masonic. I slowed, a lot.

On Saturday, I got eight with the club which I talked about yesterday and this morning after taking the lovely wife to the airport at 5:30am, I knocked out four nice miles with my chum Stephen.

Goal for Next Week: Keep the mileage and increase the week day pace for a completely even four to five mile run. 

Classes: Two out of Three
The spin class I took on Wednesday with Liz Bradley at the JCCSF was insanely difficult. As anyone who has taken a spin class knows, you check the clock at some point during the class. I checked 10 minutes in...it was that bad. But I my goal is to back to Liz this coming week. Because I am crazy like that

I also got a Hard Core class with Tara Widmer under my belt, who is a great teacher except when she is mad. Her bracket got really messed up, so we paid for it in crunches and leg extensions. I am still in pain.

Goal for Next Week: All three classes and don't feel like death after Tara's class. 

Strength: One out Two
I did some strength work at home on Friday that included ankle work, back, and some arms. It was weak sauce but it wasn't nothing, so I am counting it.

Goal for Next Week: Hit the weights at the gym.

No Watch Saturday

My watch with stuff I have long lost.

For the past two weeks I forgot to bring my trusty GPS watch to my long distance slow run with the fantastic San Francisco Road Runners Club. It was liberating.

So here is another new rule for my pre-plan plan: I will not run with a pacing device on Saturdays.

This forces me to focus on my actual pace on that day. It will mean that I might run with 9 min/mile crew or perhaps the 10:30 min/mile depending on how I feel. It will mean that I will push myself based on my internal such and such and not according to that task-master known as Garmin. It is a nice mental break from the fear of not being able to make it back to the start line.

So today's run broke the 100 mile mark for the year. I was proud of it. That said, I know I get caught up in the pace and the net mileage and the Stats that I inflate for personal reasons. And I won't stop that. However, once a week, I think it will be a healthy departure to just run for the sake of running as opposed to doing it every once in a while when my watch dies or when I "need a break" or whatever else. Intention is important.

On the STATS: I will update every Wednesday for Weigh-in Wednesday.

I got a pre-plan plan

I am back. My ankle is at a solid 85% nearly 95% of the time. The other five is either much better or not but at this point I see it as healing and on my way to the New York City Marathon.

I bet that guy to the right gave up.

But I am way out of shape. And not just running shape. But cardio, speed, strength, and perhaps most importantly, mental shape. I am way out of it.

So here it is, my perennial promise to keep this blog updated with my progress and engage in a number of Pintrest-like work outs where I look like an emaciated model doing lunges with script inspirational quotes floating above my poorly lit face, but perfectly sculpted ass.

But seriously I am promising to run about 20-25 miles a week based on pain, stretch and foam roll daily, one take a spin class and two core classes per week, and do two days of strength training until we reach the NYC Training Start Date (TSD). I will keep my goal weight of approximately 200lbs prior to the TSD and get below it for race day. I will blog. I will read. I will get in shape physically and mentally for the hard race that the New York City Marathon will be for me, both physically and mentally.

PLEASE KEEP ME HONEST.
STATS:
Weight: 213.2lbs
Week's Mileage: 8
Week's Classes: 50 min Spin
Week's Strength Training: Nothing Yet 

Without a plan

I don't have one of these right now.

For nearly the past three years, I have been constantly training for a marathon or half marathon.  I could have run a half marathon on one day's notice pretty much at anytime during this period. I had a plan I would stick to it no matter what, even to the determent of my own body (see: busted ankle posts).

But now, thanks to the parenthetically noted busted ankle, I am not following an official training plan.  And as I noted late last week, my not-on-paper plan of three runs and three spins was just a bit ambitious for my out-of-shape self. 

So I am without a plan. I feel lost and cold inside.

50ish miles a week and a full time job

DAMN I HAVE BEEN BUSY!

I love working hard and it is great to have a challenging job.  But that leaves very little time for blogging.

By ways of catching up know these things: I am still running and my ankle still hurts.

But that isn't the point of today's post. The point is how to train for a marathon properly and be stupid busy.

The short story is you sleep less.  The long story is, longer.

#SeenOnMyRun - Darkness

Prospective and Such

A couple of weeks ago I was invited to a morning tempo run with some of my chums who are much faster than I am. My goal marathon pace is their easy recovery pace.  But all the same they invited me out.  While I couldn't make it due to work (really) it was pretty exciting to be invited to the cool kids' table for my tempo run, even if it would have thrashed me for a couple of days.

Today as I knocked out a difficult 10 mile interval workout at 5:45am I heard foot steps as I picked up my pace for another two minute burst at 10K pace. As I got out of the way I looked to see who was passing me, and of course getting read to judge them for going too fast on a run.  However it was one of the very fast and gifted runners in our club. I speeded up to sub 5K pace and he slowed down.  We ran together for a minute and then he took off for the rest of his speed workout and I was grateful for the beep of the Garmin telling me it was time for three minutes of recovery.

When he looped the bottom of the park, he smiled and said "half way done." I flashed a grin and kept going.

This got me thinking: Why should I judge someone zipping past me? I know my pace and I know that I am doing my workout, so why should I get defensive on a Thursday morning in Golden Gate Park?

The answer is built into how and why runner train.

Something about Jack Kerouac

On the Road. Get it? It was funny. Ok. Sorry.

This weekend was filled with running goodness.  I was asked to cover the Pace Group Leader Duties as Burton was up in Napa for the aptly named Napa Valley Marathon. I was scheduled for 18 miles this weekend so I got in two before I meet up with the club for 16 more.

For the most part the Pace Group Leadership went pretty well.  I had some technical issues with the watch for the 8:1 run to walk beeps but it worked out alright.  Then we got to the Golden Gate Bridge. 

My running chum Susan from New York is terrified of heights.  So I spoke to her to distract her while we ran across the bridge and completely lost track of the pace. We went a bit fast...but after the pace group we passed on the San Francisco side of the bridge as they were using the rest rooms, had trouble catching up with us, we got the message to slow down.

The views were pretty.

The nine minute pace group taking the Southern Tower

View from the back of the group.

28 Days Later

In every sense of the word, February was a success.

I PR'ed the living day lights out of the Kaiser Half, I ran over 30 miles on trails, and Kara Gourcher is totally my new friend.

New chums - dcc and KG

Now I am facing March head on and I hope I'm able to have another epic training month as I get ready for my Marathon in Tacoma on May 5th.  But it doesn't look so good.

Cut out from under him

Pistorius in court. (www.npr.org)

Oscar Pistorius, the Blade Runner, was charged with the murder of his girlfriend. This no legged Olympic sprinter, a man that made us question everything, especially what we were doing with our lives, has fallen from his pedestal to crumble in tears in a South African court room.

We are reminded that those elevated by their actions -- and their sponsors -- to the top of our awareness are just humans, and in some cases really horrible humans. 

The Wall Street Journal has a fascinating article on Nike's endorsement of Pistorius. It may seem strange that Nike, a shoe company, would sign this man.  However it fits perfectly into the company's model.  Nike signed Jordan before he was a proven commodity, Woods before the company made golf products, and Armstrong without any cycling gear, explains the Journal's Matthew Futterman, because each of these athletes represent something more than being elite; they embody the story of overcoming.

Be the change you want to see in the world

Dear Readers,

Over the past month I have not blogged at all.  There was lots to talk about but I have been really busy.  And honestly, I was having trouble justifying the need to broadcast my thoughts on whatever it was that would have graced these webpages.

January passed and I turned 30, ate an ungodly amount of Prime Rib, PR'ed the living day-lights out of the Kaiser Half Marathon, and worked like a mad man.  All good things.

But it got me to thinking about my "social media presence."

Why do I care to keep this thing going?  I don't really. It could be a "creative outlet" or something but it hasn't been.  It could be a way to promote myself but let's be fair, with about 100 hits a week, most of them from the same five people, I am not promoting anything at this point.

So the change.

From here on out this will be a running blog.  Despite what I said in my round up post last year, I believe focusing this blog on one topic, will be useful for my writing and my hit rate.  I will be better able to promote my wonderful running club and hopefully expand my profile as a local runner.

That is all for now but stay tuned for some weekly features and regular updates.

Thanks,

the dcc

Time to set some goals - 2013 Edition

Plain and simple -- This is my public statement of my resolutions for the year. Don't feel obligated to read this one...it is more for me.

Reading
Last year it was 10 books and write more on the blog.  And that was do-able. So I will keep that resolution.  However I want to read at least three classics I have not read before and one book I read in the past but think I should review again as an adult.  I will consult with my English-major-almost-MD sister on the classics.  She most likely still has her collection of books from college.  As for the re-read I am pretty sure I will read The Great Gatsby.

Writing
I want more people to read this blog however I don't want to focus on one topic and sell my soul to the topic for an increase in traffic. So I will just have to write more and be more creative about the ways I talk about issues that are kind of boring.  In this area I also want to have more inbound traffic from fellow bloggers.

For the club, we will created a bad-ass news letter/blog type thing for which we will win many awards and the people will rejoice. 

Running
1,200+ miles for the year. I will PR the Kaiser Half Marathon in February and the Oakland Marathon in March. I will run a 3:45:00 and I will run a negative split marathon.  Extra points if that is one in the same.  I will also beat my 21:22 5K PR in Tulsa.  Because I have become one of "those" people, I want to take on a 50K. This may not happen next year, but I am putting it out there. 

Related Fitness Stuff - I will do planks five times a week and strength train at least twice a week.  Goal weight will be achieved and maintained before I turn 30 (in four weeks).

Life Stuff
Since living in Northern California, Abby and I have yet to go to wine country. This will be fixed this year and in honor of that goal I will drink more wine.   I will watch all of the Frontline episodes on my DVR. I will get back involved with the Jewish community and social justice causes I used to care more about. 

Yup that sums it up.  Here we go 2013. 

The once and future blog post

In four days the year will be over.  Thankfully.

While I have discussed that I am happy the year is coming to an end, it is my duty as a blogger to indulge in the self-indulgent review of my achievements.

Change in the Marathoning Plan

So as soon as I announced my race schedule for next year I had to change it. The change is for a fantastic reason and had nothing to do with weather so don't worry. Now I am looking for a cheap, fun, and local fall marathon. Due the reason I have to change race dates, I would like to be running in October or very late September.

Here are few of the top choices in no real order. I would love to hear your thoughts.

Race Calendar 2013

As long as the group who didn't make it past a bunch of Spanish dudes in metal hats are wrong, here is my running plan for 2013. For now. There might be more, there might be less, but this is the plan:

1. Kaiser Half Marathon - February 3, 2013 - San Francisco, CA
This race is supposed to be fun and fast.  I have not run a half-marathon since last year at this time.  That race was in Davis and I missed a PR by a minute and a few seconds.  I was also easily 10 pounds heavier and not as fast.  This is the race I break 1:45 if not faster than that.  Come on by and ring a cow bell, then watch the Super Bowl.

2. Oakland Running Festival - March 24, 2013 - Oakland, CA
I will either be running the full or the half marathon in Oakland.  I won't make that choice until December 31st but I will be racing this race. I didn't race enough this past year and I really want to race more. It makes it more fun. Yay fun!

While it would be great to knock out another marathon, I honestly can say that I would be fine doing the half.  I have never run a half as part of a full. That will be interesting...I think.  More to come on this one.

3. Bulldog 25K - August 24, 2013 - Malibu Creek State Park, CA
This is a solid maybe, but it seems like fun.  I am not going to run my first ultra in Southern California in August. That seems silly. But a 25K seems like a great idea. 15+ miles on trails will be a great way to spend a summer morning.

4. Catch the Road Runner 5K - Summer 2013 - San Francisco, CA
The fantastic San Francisco Road Runners Club will be putting on our second annual 5K race...it might change a little due to the America's Cup and other such craziness but it is on! I might run, I might work the race, I might do both...but I will be there and I will wear my pants.

So hot right now.

5. The New York City Marathon - November 3, 2013

You read that right.  I will be running the NYC marathon. So get sand bags ready. The city is safe for this year. I was just informed that I need to save the date for something much more important...more on that to follow.  Now I need to choose another Fall Marathon.

5A. The Tulsa Turkey Trot - Black Friday, 2013
I must defend my First Place Fat Boy title! Hopefully I will be able to keep off the extra seven pounds I have dropped since I started paying more attention (read: I am no longer a horse).  In that I am under the 200lb mark, I will not enter as a Clydesdale but I am hoping my new age group will help me move up in the age group prizes.

A Fire Hose of Moisture - The Story of CIM 2012

The Weather Channel wasn't wrong.  The Atmospheric River pointed a fire hose of moisture at my face and turned it up to high for about 3:35 on Sunday morning.  Which means that if I had hit my A Goal I would have been running in the rain for the entire time.  But thanks to that fire hose of moisture and approximately 40 mph headwinds A was OUT the window. However, B Goal was achieved with 4 minutes and 55 seconds to spare.

So here is the longer story.

After a quick stop at Trader Joe's for fuel we drove up to hangout with Dan and Karla in Sacramento.  The weather sorta held out. There was some rain but it wasn't so awful and we SAW A DOUBLE RAINBOW.

ACROSS THE SKY!

We went to Shabbat Services which was very nice and we got to see my good friend and college rabbi, had some tea and cookies, and watched some West Wing episodes. Then to bed.

Early on Saturday morning we went to expo, I became a nuun-vert, Abby picked up some insoles for her running shoes, and I got an extremely stylish poncho. We started the carb-fest with a few little things at the expo and some coffee.  We went off to Fox & Goose for brunch and saw Argo. Nice movie.

Then it was time for big carbs at Buca di Beppo with a mess of SFRRC running chums.

Tastes like carbs

To my surprise the food was actually pretty tasty.  While our order was plain, team cow bell (Dan, Karla, and Abby) had a more complex dish with meat and cheese and team cow bell said it was very good. Also it was $16 bucks per person, so that was excellent.  There were a number of first timers and they asked important questions and we all pretended to have the answers (sorry guys, we just made it up). 

First timers Vince, Heather, and Alex

Then it was bed time.  And then it was game time.

Final Thoughts - CIM

We are checked in at the hotel and ready to run in whatever is given to us here in Sacramento.

All set.

So some parting thoughts:

I am sucker for things my "friends" blog about
Today, after reading blogs of people I do not know rant and rave about nuun, I purchased two tubes of nuun.  Granted I have a few real friends who use the product and like it very much, and I can see why. I spent the afternoon enjoying some Tri-Berry nuun as I hydrated for the race. So thanks to Sarah OUaL and Sweaty Emily I am a nuun-vert. Well played nuun, your investment in these bloggers worked. Completely.

The expo was small but lovely
The expo was pretty small with few different vendors from other smaller races. However, the people were very nice and everyone was excited. I spoke for a few minutes with a 15 year vet of the race and everyone was smiling.  I really needed that.  The vibe (and the free stuff) really got me through my early morning nerves.

Going to the movies was smart.
We went to see Argo and that was GREAT. We spent more than two hours completely distracted and engrossed in a movie.  Mind you we knew what would happen and still couldn't take our eyes off the screen. I was totally distracted from the afternoon jitters. And they were coming on strong so this fantastic movie was a really good call.

It is also great to see people you know
Last night and today we hung out with our good friends Dan and Karla, who just got engaged. We had a lovely dinner and watched West Wing last night and today had a very chill brunch at Fox and Goose.  It was just relaxing to hang out and be around people who know you and your crazy.

The weather can kiss my ass
It is going to suck, but it will suck for all of us.  The race is on and it will be wet. 

I want to take this time to thank my lovely wife for supporting me throughout what hasn't been the easiest year and what has clearly been the most trying of my early marathoning life. Without her and her support, there is no way I would have made it here.

And yes I told her that personally too.

HERE WE GO.

Going Mental

This week has not lead to great mental preparation for the California International Marathon. There is that mega storm system that will dump a "moist flow" on Northern California. Work has been so work like, which isn't great but isn't bad. Our apartment has decided to bite us at night and our fantastic management company hasn't been able to call an exterminator for well over two months. But after bugging them (sorry) for that entire time they finally did schedule a bug guy and he is "scheduled" to come an hour after we had planned on leaving for Sacramento. Nice. At least the organizers say the race will go on no matter what, so it is reassuring that we will at least get to run. (Where have I heard that before?)

So I have turned to the wonderful world of videos and GIFs to get me going.  Here are some of my favorites. Let me know if I should add more.


YES I DO BELIEVE!!!!!!!!!!!!!!!!!!!!!


YEAH GO OUT AND KICK ASS, and stuff.


Sorry about the music but come on!! This is the best. I remember this like it was yesterday. 

USA USA USA USA

A great race.


I love this commercial.  Nice work Dick's Sporting Goods.

Again: USA USA USA

I mean can you have one of these without this scene? No. You can't.


#makeitcount

Ah, good times

WHEN THE GOING GETS TOUGH....

Perfect Race Day Conditions

I was scheduled to run the New York City Marathon and then this happened.

Hi Sandy, you bitch.

Then this happened.

Yeah, I know you know.

Now with the California International Marathon scheduled for this weekend, Northern California is bracing for an Atmospheric River to hit and impact Sacramento.  According to The Weather Channel, if it stalls, say when it hits those big ass mountains near the California-Nevada boarder, "significant flooding can be the result."

COME ON MAN!

Here is the kicker:

Most importantly, that plume of moisture [a.k.a. the atmospheric river] won't move appreciably for a couple of days, perhaps through Sunday, aiming its firehose of moisture at northern California and, perhaps, southwest Oregon.  

Therefore, some locations, particularly in the coastal ranges of northwest California and the Sierra foothills, will likely pick up over 10 inches of total rainfall through this weekend, leading to flash flooding, river flooding and, in recent burn areas, debris flows. (emphasis mine) 

If they cancel this race due to a little sky stream coming to town, I am going to lose my shit.

But as with most weather events, the use of phrases like "aiming its firehose of moisture" give me some pause and reassure me that the bored California-based meteorologists want a big storm to play with...but then again, I thought that was the same thing with Sandy.

I am confident that the race will go on...and perhaps the snow will support the extremely low water levels in Tahoe.  That part is good news. It isn't like I haven't run in the rain and it isn't like it makes much of a difference.  A marathon hurts no matter what and I am going to be running one, rain or shine.

When the gun goes off, rain and all, here are the goals:

• A Goal: 3:35 - 3:45
  Revised based on weather and hi-po for painful chaffing.
• B Goal: Sub-4
  This is the same as NYC.
• C Goal: Don't Die
  This is the same as always.  

Here we go. 

FIRST PLACE FAT BOY!

A few months ago I realized that I wanted to win a road race.

Now we all know that wanted and having are two very different things.  While I work very hard at my running and train hard, I am never going to be the fastest dude on the course.  I am also currently in the age group of the guy who tends to win the entire race.

But I am fat, giving me my chance to sneak in for a win in the Clydesdale division.* 

A very well run race. Nice work Fleet Feet

I have decried this division in the past, but it is a chance for bigger guys to win something. I don't know where my drive to come in first in something came from, and if you really break it down you could say winning the Clydesdale division isn't winning but I would come back with shut your face.

Since signing up for the Tulsa Turkey Trot I have been gunning for first place fat boy...and today I won the Clydesdale division. I even got a coffee mug with a spoon trophy.

FIRST PLACE FAT BOY!

Book Report: Run to Overcome

I read this book because I love Meb.  I kept reading this book because I love Meb. 

In short, this wasn't a great book.  But Meb is a really great guy.  He does great work, loves his family, runs really hard, is the personification of the American Dream, and currently the best American marathoner.

But he isn't a writer.

The story of his life should be and could be documented in more complete and interesting way.  There is no doubt a fantastic story to be told that unfolds in Meb's life.

I finished it because I love this guy, and respect him very much.  I still hope he runs and wins another marathon. 

2 starts out of 5