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.

Yeah, not so much

I started with such high hopes.

After two days of spin and one run, I am here to report that my ankle is not 100% and I am 100% out of shape.

Nothing else to report, but I feel obligated to note that my high hopes of 3 runs and 3 spins is already off course...perhaps I will work up to it...or I will just complain about.

The Break is Over

Running in Rome.

Over the past month I have been recovering from my sprained ankle. I have done my rehab and some stationary biking, and clocked about eight total miles of running. Granted those runs were in Rome and Tuscany, so that part is cool.

Running under the Tuscan Sun

But now I got to get back into shape.

There were a bunch of stories of late in running magazines noting the benefits of elites taking time off and gaining weight and such. Well I have done that and I hope to reap those getting fat benefits.

After a fantastic vacation in Italy and New York and Chicago, it is time to lose the 10 pounds I found (read: stuffed into my mouth in the form of outrageous pasta, pizza, wine, salted meats, gelato, and other lovely foodstuffs) as well as the other 10 pounds I was hoping to have lost before this vacation started.

It will take time and I won't make the mistake of blasting out of the gate with too much for a semi-weak ankle and totally depleted cardiovascular system.

So I will only run three times a week for a max mileage of 25 miles and spin about three times a week along with continued rehab.  Like I said, nice and easy...

And we're back.

Tacoma City Marathon

Runners crossing the Tacoma Narrows Bridge
(via: The News Tribune)

Some things I have learned running the Tacoma City Marathon

• Whenever a race says it is a net down hill course they mean that there are lots of hills. 
• 75 degrees is nice for the beach but not for completely exposed miles 19 through 26.2.
• The Pacific Northwest is beautiful when the weather is nice. 
• But most importantly, don't run a marathon with a sprained ankle.

I was very worried about running 26.2 miles on a pretty much sprained ankle. Until Friday of last week, I wasn't so sure I would get through the race. But thanks to the improvement to my stability achieved in the last few days of PT, I went into Sunday with a pretty good idea that I would be able to finish but it would hurt, like a mother. 

Guess what?  I was right. I ran my second fastest marathon on a sprain, in 75 degree heat, on a rolling course through beautiful areas of a city I most likely will never visit again.  A win in my book.

If you see something, say something

This story ends well.

Last night I packed my bag.  I checked to make sure I had everything I could possibly need.  I did.  Then I checked again this morning. I still had what I needed.

After a very healthy breakfast, another check of everything, and a friendly reminder from the wife as we left about everything I had just checked, we left and locked the door.

I got a seat on the bus, put my bag down behind me (foreshadowing much?) and started reading the Times on my phone.

At the last stop, which happens to be mine, I got off thinking about the ice coffee I was going to enjoy.  And then it hit me.

Thanks Muni!

My bag, complete with perfectly worn in shoes, shorts, and lucky race shirt was on the 2 Bus heading to the beginning of the route, the depot, or God-knows where.  So I took off running while calling 411 for the phone number of the Muni lost and found.

Sprinting down Spear Street, I took a sharp right on Mission while talking to the operator getting the number for Muni which I didn't connect with.  I took another sharp right stopping to talk to some bus drivers on Main Street.  They told me to call 311 and the bus will most likely be exactly where I started my dead sprint.  So I called 311 as I was sprinting back to Market and saw the bus pulling up to its stop.  I jumped into the street and kicked up the speed and got there as the driver was about to call the cops.

VICTORY!

Then I got that ice coffee, and a cookie.  As I was taking the elevator up to my office I was extremely thankful that my absent mindedness didn't lead to a potential terrorist threat on my bus line.  I was also pretty pleased that my little speed workout didn't hurt.

Bosu Blogging is Like Gonzo Journalism

This week has been tough. The ankle, the complete and total taper (read: NO RUNNING), the PT, and the bosu ball. And then that pesky work thing.

Eric my PT, who thinks I am an idiot but respects the drive to toe the line, has put me on an increasing my balance regiment and somewhat impressively, it has worked pretty well. But he also has reintroduced me to an old friend: the bosu ball.

They call it a bosu ball because son-of-a-bitch ball was taken

Back in New York, I used the bosu ball to do fake sit-ups and pretend that I was in the work-out know.  I was not. I used it very rarely and it sucked. I do not like this piece of equipment and it doesn't like me. I would look at it as the torture devices I have learned it to be.

However this week I went from being unable to stand on it with both feet in the above pictured position, to being able to stand with one foot (either the good or bad one) flipped over for about 45 seconds before I fall off.  I think that is pretty good for a guy with a still-sorta-sprained ankle and NO balance.

The underlying issue I have, like so many runners, is extremely weak gluts.  Runners have lots of good things going on for them, however, atrophy of the gluts is not one of them.  This kind of weakness leads to a number of problems including an inability to stabilize and allow for my busted ankle to heal. So I have been balancing a lot.  I am getting good at it but still there is a little pain.  Well more like sore muscles I have never used.

#OperationGLOOMA

This past Friday, after not being able to run more than a half mile without extreme pain on Tuesday, I finally saw a doctor.  I went into the room expecting to walk out in a boot but I still wanted to put up a strong front.

I said, "My ankle hurts and has for about three months. I am running a marathon next Sunday. What can we do?"

The PA took notes, asked questions, a few of which had to do with my sanity for running as long as I did on a painful ankle.  Then the doctor came in and put it on the table.

It is official: I have been running for the past three months on a sprained ankle. To be more specific it is a Grade 2 Anterior tabofibular ligament sprain.

Well what does that mean?  For a normal person that would mean I would stop running and get physical therepy for a few weeks and continue to mend my weak ligament over the course of a month or so.

But for me, it means I am going to PT for five straight days, then getting on a flight to Tacoma to run my marathon.

But like I said, I got a plan. #OperationGLOOMA is in full effect and making great progress on the South Western front, otherwise known as my left ankle. #OperationGLOOMA or "Get Liquid Out Of My Ankle" is a complex project with many players, exercises, ultra-sound, ibuprofen, ice packs, and swimming pools.  Getting the liquid out will enable the fibers of the ligament to reattach and provide additional stability for my race. So you better believe I am all in on this week long campaign to win the war.

Today was the first time I cried

Saturday is our club's long run and today was no different, except it was.  Today we welcome back our friends who are now victims of terror and runners of one the of best road races in the world.  Some of the people were clearly doing better than others but none of us, those who ran Boston and those of us who were worried about them here, were ok. We were all shaken.

Before the run I gave a short interview to KTVU, one that I have given to a number of outlets over the past week.  In short we, the San Francisco Road Runners Club stands with all of Boston. We are proud of our runners and we will support our runners who qualify or raise money to run next year.  But the thing that I say with all honesty to every interviewer is that these little deranged bastards will not stop me from running. They will not keep our tight community away from the race or any American away from living our lives.

Today David Ortiz nailed it in his speech after the National Anthem and Julius Genachowski, Chairman of the FCC, agreed with his heart felt sentiment. Neil Diamond came on his own dime to sing Sweet Caroline during the Red Sox game.  And the San Francisco Road Runners ran through San Francisco. These little weak people will not stop us from living as free Americans. 

But what made this so real to me was the pain I saw in my friends' eyes today.  The tears they shed when talking about it or the look they gave you when asking how they were doing today.  

We talk a lot about being stronger than this attack. And we are stronger than this attack.  But that doesn't get rid of the pain and suffering.  It doesn't eliminate the feeling of vulnerability.  It doesn't change the images. It doesn't save the lives of those lost nor does it restore the lives forever altered.  

Now we must use this strength that we have seen in the faces of Boston's finest and ordinary citizens to move forward together.  But after a week like this, it was a huge relief to see my friends alive and as well as they can be. It became even more real today. No more TV images. These are my people and this was scary. But we are together, and we are strong. We won't forget but we will move on. Maybe not today, or tomorrow. But we will. We will keep running, together.

We all ran Boston today

Today was horrible.

Today was supposed to be a day about the power of humanity because unlike at any other event, no one's rooting against anyone. Yes this is one of the worst things that could have happened.

But it won't stop me. It won't stop my friends. It won't stop Americans.

The Boston Marathon will go on. There will be runners, there will be winners, and there will be fans who watch on the sidelines and support. 

May God and everything that is good help those hurt and lost today.  But know this, you sons-of-bitches, who ever you are, we aren't going to stop doing what we do.  We will run again. We will do so with a renewed passion for life and liberty.

Today was horrible.  But there is tomorrow and the next day after.

And the dreams begin

It looks like this...but glows in the dark.

I am late to the start.  It is usually due to some back up of a flying buffalo or something that only makes perfect sense deep in the REM cycle.

I get to the start, futz with my bib -- there is always something wrong with the bib -- and I get started.

There are strange things going on around me.

I run at Olympic Trial pace which is faster than I can run a two mile time trial for the first 16 miles and I feel great...and then I wake up.

I don't get to find out if I run for the US Team in Rio. I also don't get my victory ride on the flying buffalo.

Clearly it is getting close to marathon time.

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

Next Week and Possibly Beyond

Working is about to be like whoa.

So I won't be blogging.

I know you are totally bummed.

To make you feel better, here is a picture of puppies.

They are running.

Glad you got over it.

See you soon.

The Fraternity of the Morning Dark

Today, I ran 20 miles with about seven of them before the sun even broke the Eastern horizon. As I was running along in the dark I thought about what I would write.  This is what I started in my head...and ended here.  It is free form; it is poetry -- so feel free to make fun of me. No really.  I totally have it coming but I don't care. However, read to the end. Then make fun of me.

There is a Fraternity of the early morning

The nod across the street in the pre-dawn hours 

Blinking don't-kill-me-lights casting red shadows on parked cars

Lost in thoughts born of dreams still in progress but cut short to an obsession

Miles lost to dodging delivery trucks and old Chinese ladies doing Tai Chi

Rolling over Clement to Sutro down the Great Highway

Flying down hill towards faux Quixotean visions 

Still in the dark and not yet awake 

Heraclitus on Running

Just Google it.

Here is an update on my new training program.  I still really like it and it is still more fun than the old, unchanged, versions. But there are a few flaws with the changing of the training program.

This week's mid-week tempo-like run was a 3x10min @ Half Marathon Race Pace with three minutes easy running between each interval. I was lucky to be able to get a bit of this run in with my chum Pavement Runner as we discussed business.

The Good:

The run was great and pretty easy to keep pace, but not easy overall. Spending 30 minutes of a 50 minute run in the middle of the week at race pace isn't extremely difficult but the assistance of a breakfast burrito sitting squarely in my gut didn't make the first interval pleasant. 

This workout was felt like it was designed with a marathon in mind.  As I was pushing for my last ten minutes, I wasn't as gassed as I have been on longer tempo runs or on old speed work days.  It felt like I was working hard but like I had plenty left in the tank.  I hope to feel that way at mile 22 in May.  I think that is the point. Time will tell.

The Not as Good

It took just over six miles to get in this workout safely (with a warm up and cool down) even though the schedule called for four. It was deceptively longer than I thought it would be.  As written it was 39 minutes of running.  But after running all week, it takes about a mile to warm up and another mile or so to cool down.  When scheduling my life around my running schedule I like looking quickly and knowing how long I will be working out...this one took a little more math, and I don't like math.

More updates on the training plan as the come.  Tomorrow I will be getting my long run in due to travel plans over the weekend.  I will be on the road by 5:30am (if not earlier) and will hopefully have lots of pretty pictures and tales to share with all six of you reading the blog. 

A Running Commentary

The view down Parkway Calabasas, Mile 2

I was supposed to be running the La Jolla Canyon trail race, but alas it was cancelled. Since I already had my tickets to come to SoCal and I got to hangout with my parents, I came down anyway.

The new training schedule called for 18 miles with 14 at MRP + 10 to 20 seconds.  So I had to find 18 miles to run here in Calabasas.

I started pretty early, hitting the road at 6:41am, according to the watch and ran around the neighborhood to warmup.  It took a while to get the lead out of my legs.  My parents' neighborhood is extremely hilly and the first few miles had a few steep ups and downs, making the warmup not so great on the legs. The second was down an easy hill.

After getting down toward the freeway, I ran north along back roads which most likely have a 10,000 foot elevation change.  After about three miles on Everest the back road I headed West along Las Virgenes Road toward Malibu.  I ran by my middle school which somehow has gotten much smaller over the years and then headed into the beautiful Santa Monica Mountains.

While I was supposed to be running in those hills for a race, it wasn't so bad getting some solo running along a two lane highway...with some of my closets truck friends. 

Miles 6 though about 10

I headed back the way I came and only almost was hit by a car once; mom, that is a really low number of near-death encounters for a long run. I finished my 14 miles at pace just shy of three miles from home and slowed down just a bit to cool off.  I hit 18 miles, walked for about three minutes and then jogged home.

I was wearing shorts. Or was I? I was.

Thanks to an unheated pool in the backyard there was a perfect 58 degree ice bath waiting for me to "enjoy" after a bit a stretching.

I was able to hold on for about 25 minutes in the cold but I don't think it helped much.  I did stretch a bit, however I didn't do it enough. Whatever, I felt pretty good today after a hard 18 miles on a pretty hilly course.

This was my first long run with the new training program and it was hard but completely doable.  This run was a check of the fitness levels and I am pretty confident in say I could have hung on for another eight miles at or close to the pace I ran my entire training run.

While I won't be saying that this proves that I have 3:45 in the bag, I am pretty sure I will be able to hold on to 8:35 m/m for 26.2.  This would be five seconds slower per mile than this training run, even with the warmup and cool down miles.  If I could hold the pace for the MRP + 10 (which wasn't really +10) I got 3:35 or pretty damn close to it.

With well over a month to go to get stronger, faster, and thinner, I am feeling good about the Tacoma City Marathon.