Training Log - Dec 30

Went for a 30 minute run on the treadmill using the heart monitor to set my pace. It's always interesting to watch the machine adjust to the monitor...it slows down for the exciting parts of TV shows! Got home at about 8:30 and lifted for about an hour.

Alright, It's Resolution Time

As I read my post from August 5th, I realized that I hadn't followed through on my own advice. So...this year I intend to do just that. I still dream of completing another marathon...but I'm not sure how realistic it is at this point. I know that there are somethings that I need to change...and so I will set about changing them.

Ideally, I'd like to run a fall marathon. I recognize now that might be too ambitious a goal. I'm not sure that my body can hack it. Instead, I want to finish a "major" race. Perhaps it will be a 1/2 marathon...or a 10k. To get there, I need to do the following:

1. Lose 10 pounds. At 2 pounds a week, this should be done by mid-February.
2. Lift weights 3 times per week.
3. Cardio workouts. 4-5 times per week using the heart rate monitor. These can include intense walking as well as running. The goal being fitness and avoiding the stresses of long runs while I lose the 10 pounds and strengthen my legs.
4. Have fun.

Well that's it. Those are my goals for the next month. We'll see how it goes!

Training Log - August 6

Today was a weight training and stretching day. It felt good, but I prefer running.

Running Goals After Injury

Injuries are frustrating things, but if there is one benefit to them they cause me to do some thinking about what my goals are when it comes to running.

1. Physical Fitness. Aerobic fitness is important. It feels better to be in shape that out of shape.
2. Thinking Time. It is good to have some time alone outside to think or simply let the mind wander.
   
3. Personal Challenge. Big goals motivate me. Having never been particularly fleet of foot, running goals have generally been about distance rather than time.
4. Lifetime Sport. I want my running to be a lifetime thing. I want to be that old guy you see running.

The frustrating thing for me is that I seem to keep breaking down physically when I get up to a certain mileage...somewhere in the 10 mile long run range with a 25 mile week.

I'm not quite sure what to think about it. I completed three marathons in my late twenties and would like to do another one, but I'm not sure if this mid-forties body can handle it. This last injury I can attribute in part to not changing shoes quickly enough which can lead to shin splints, but I don't think that shoes were the lone culprit.

I need to do is think about what has changed over the years. Is there something missing?

I can think several things other than the simple fact that I am older:

1. When I was marathoning, I also went to the health club 2-3 times a week and worked out on the weight machines.
2. I was about 15-20 pounds lighter.
3. I was more flexible.
   
4. Many of my miles back then were run on a converted railroad line...which means that there was very little crown to the surface. My current routes are on the shoulders of country roads. There isn't much crown, but there is some.

So what to do? I guess part of it is reorient my thinking when it comes to running and come up with a plan that takes these things into consideration.

• Lift weights regularly. Dust off the weight bench in the basement.
• Lose weight. It's really not hard if you put your mind to it.
• Stretch. Get some information on the best ways to do this.
• Cross-train/rest more regularly. The problem is I really prefer running.
  

I also have scratched my marathon plans for this year. Instead, I'm going to try to incorporate these changes into my plans and get ready for a fall half-marathon.

Trainging Log - August 5

Went for a 10k run today. It is actually the second one since my last post. Both have felt good, but long. My left hammie is a little tight, as usual, but the shin and foot issues seem to have disappeared.

Training Log - July 26

Zoiks! Look how long its been! I ran 3 miles today for the first time in a long time. My foot bothered me for a few days...then I was on vacation...then I was lazy.

My three mile run felt good, but I was amazed at how long it felt mentally. That is one of the more curious things about running. Physically, I could have gone much further, but mentally it was a long time.

Now I'm really not sure what to do with my training. I'm going to try a longer run (10k on Monday and see how my body responds. I'm really trying to gauge just how much I've lost. If the 10k goes well, then I'll try a longer run on Saturday, and maybe I'll still enter the 1/2 marathon. We'll just have to see how it goes.

Training Log - July 8

I went for a three mile run today. Had no problem at all with the shin. The new shoes felt great. In fact, my legs felt fresh from the time off and the extra cushioning that new shoes provided really made me think that the shoes might have been part of the problem. (It couldn't have been overtraining, could it?)

I did have a small problem with my foot. I was at my mom's place last week. Every time I'm there the toes on my right foot start to ache, particularly the second toe. I'm not sure why other than the fact that she has a super thick pad under her really plush carpet. It always seems to take a few days to recover from the carpet. Weird.

Now I am faced with what to do with my training schedule. I had been up to 10 milers on the weekends, but have taken some time off. I don't want to reinjure myself, but I would like to do a marathon. I suppose I'll ease into things this week and see how it goes. The half-marathon in August may be a good barometer of where I am at

Training Log - July 7

It's been a while since my last entry because I haven't been running. I decided to wait until my shin stopped hurting completly. It took longer than I thought. It didn't actually stop hurting until about July 3. We were in the Cities and I was able to find a pair of running shoes at store there and was planning on going running after work today. Unfortunately it looks like it is going to rain. Hopefully I'll be able to get a run in tomorrow. I want to test my shin...and my shoes.

Training Log - June 25

Today is a scheduled off day. My right shin hurts simply going down the stairs. It's not bad when I am walking around. When I run, it hurts. When I go down stairs, it hurts. If I increase mileage like I had planned, I think that it will hurt more.

I'm going to cry.

Training Log - June 24

80 degrees today. I went for a three mile run. My right shin is bothering me still.

Nuts.

Nuts. Nuts. Nuts.

I should probably take a full week off, spend a lot of time icing, do some serious bike riding to maintain my cardio and then ease back into running.

I really don't want to. I want to run. If I wanted to bike, I'd be a biker.

I'm going to go pout.

Training Log - June 23

I ran 3 miles today. They were blacktopping 50, so I couldn't make it out to the Scenic. I ran over to 343 instead. That gravel road may become a new "regular" route. 50 in that direction has curve with a nasty slope to it, but once I am past that and turn on 343 the gravel road has almost no crown.

I had a little pain in my shin, but not bad. I think that I'll really cut back my midweek mileage this week (from 17 to 7 or 10), do some more cross training. Hopefully, I'll be able to do an 11 mile run on Saturday.

Training Log - June 21

I took yesterday off from running and decided to do some cross training today. My wife and I rode for about an hour and a half. While not as intense as a 7.5 mile run, it was a great change of pace and rested my shin.

Training Log - June 19

Ran 5 miles today. My right shin was bothering me. Argh! I think I might need to rest it a little. I've noted the problem before. As I think about it, there are two things that have changed. First, I've been increasing my midweek mileage. This means greater stress on the legs. Second, I've been doing some wall squates using the exercise ball. This pressures exactly the same spot that began bothering me.

Why is it that the treatment of running injuries always involves not running?

Training Log - June 17

Ran 6.2 miles up the Scenic today. This week is something of a lull in my training. I'm going to start ramping up the mileage again next week. I'm looking forward to it. Really.

I scheduled my 7.5 mile loop for Saturday, but discovered that they are going to be tearing up the road starting tomorrow. That's good, because the wooden bridges on that country road scared me. I'll have to find a new route. Maybe I'll drive somewhere just to run something different.

Training Log - June 16

Just a quick 3 mile run this morning. The good news is that I also managed to get some weight training in, something that I really need to start adding to my training.

Training Log - June 14

Yesterday's "cross training" didn't happen. The weather was lousy. I wound up having an "off" day instead. Oh well. I guess missing a three-miler won't kill me. In fact, it's probably just what my legs needed.

Today's 10 mile run went well. A little soreness that worked itself out after the first mile. Then it was just an awesome run. Long, but good. One highlight was seeing the smallest fawn standing by the side of the road. It couldn't have been more than two feet tall. It bounded off into the woods as I approached.

Training Log - June 12

A five mile run today. My shin was bothering me. In fact, my right leg seems a little sore an a variety of spots...in a way that I definitely don't like. I'll do some extra stretching today and then I'll see about my three mile run tomorrow. With a 10 mile run scheduled for Saturday, tomorrow might be a good day to get the bike out of the rafters and do some cross-training.

Marathon Rules

This weeks TIART topic is "As you start your marathon training don't forget..." What a great topic! As I was thinking about this, there were a number of things that came to mind. Things like having the proper training plan, eating right, getting plenty of fluids or remembering to listen to your body. All of those things are important...and if you forget them you'll pay the consequences down the road somewhere. But there is a mental aspect to this whole marathon thing that is important to remember throughout the process. That's why it's essential to keep in mind the two cardinal rules of marathoning.

As you start your marathon training, don't forget...

Marathon Rule Number 1: Those who do marathons are crazy.

• Throughout history, people have attempted to find ways to make life easier. They caught and tamed horses so they wouldn't have to run. They created carriages for a smoother ride. They invented automobiles so they wouldn't have to feed the horses. They improved roads so cars could go faster. Tell me again why you want to run 26.2 miles?
• In training for a marathon this year, I will run the equivalent of running from Des Moines to Austin, TX.
• At some point during every marathon I’ve run I’ve vowed I would never do it again. Yet here I go again.
• Who else discusses the color of their pee?
• Carefully watch the expressions of people who learn that you are training for a marathon. You’ll notice that they are quietly wondering if they need to keep you away from sharp objects.
• Here's a three-step sanity check: 1. Reset the odometer the next time you are in the car. 2. Measure 26.2 miles. 3. Think about it.
• Normal people would think that running that much every week might be okay since “you can eat anything you want,” yet most marathoners obsess about what they eat. They carefully watch portions and content in an attempt to prepare for the next run without gaining weight. Notice all of the healthy food articles in running magazines…and that there isn’t a single fast food advertisement.
• The guy pooping in your bushes is probably training for a marathon.

Marathon Rule Number 2: Crazy is good.

• “Uh, no way”: The response I get when I challenge my son’s varsity athlete friends to a foot race…to a point 20 miles away.
• Few great things in life are accomplished without extraordinary commitment. Why settle for ordinary?
• Endorphins.
• The discipline required in marathon training spills over into other areas of life.
• Where else can you spend a morning having hundreds of complete strangers tell you that you're "looking good"?
• Many of my mocking friends huff and puff after climbing a flight of stairs.
• I can wear my "thin" pants.
• Most of my best ideas and the solutions to my most perplexing problems have come while I've been running.
• Remember: If you’ve run from Des Moines to Austin, it's quitting during a run from Minneapolis to St. Paul that would be crazy.
• I can settle into my workday knowing that I have already accomplished something that most people haven’t: I’ve run my miles.
• As I write this in Caribou Coffee, a customer walked in who looks like he's had a few hundred too many Big Macs. Yes, sometimes a long run can really hurt, but it looks like he hurts just standing in line.
• I've cheered as my favorite sports team has won the championship. I've enjoyed winning a close game. But nothing in all of sports (and perhaps almost all of life) feels like crossing the finish line of a marathon. Nothing.

Now it's important to remember these rules because people will question your sanity. There will come a time when you question your sanity. Start your training right by repeating the two rules over and over on at least one training run per week. Then you'll be set for whatever befalls you between now and the finish line.

"I am crazy. Crazy is good. I am crazy. Crazy is good. I am..."

Training Log - June 10

Today was a 10k run on a windy misty day. My shin bothered me a little. Its one of those things that you notice when there is nothing else to think about and then it goes away. It made me wonder if I should get a new pair of shoes. The shoe company has discontinued the ones I like and I cannot find them online. So its another trip to the running store...90 miles away.

Training Log - June 9

A three mile run. What a great day in the woods! There was that early morning mist with the sun breaking through the trees every now and then. The sound of crows fighting in treetops. I saw the tracks of a deer I just missed seeing. Today was another reason to run.

Training Log - June 7

It was over 60 today as I did my long run. It seemed hotter. Today was one of those days when my long run was really mentally tough. Funny how some runs are like that. My legs are tired and have that post-run burn feel to them. I did experience a little soreness in my right shin, but nothing I couldn't run through.

I skipped a 3 miler yesterday. The weather was windy and rainy all day and I just couldn't face the treadmill.

Training Log - June 5

It's 50 out, but misty. There's a major storm coming in this afternoon so I ran 5 miles today. Normally I run on the gravel shoulder, but lately I've been running on the pavement. It seems easier somehow. Hopefully I'll get my next two runs in this week. It sounds like the weather could be a problem. I can always do my three mile run on the treadmill tomorrow, but I the thought of trying to do a 10 miler on the thing.

Training Log - June 4

5 miles up the Scenic today. There was a mist and drizzle part of the run.

Training Log - June 2

I ran three miles up the Scenic today.

Goals for June 2008

I ended May with a couple of weeks doing 26 miles. I'll be maintaining that for the first two weeks of June. I've been increasing mileage pretty steadily since February and I see this as a bit of a plateau. Starting the middle of the month I'll ramp the mileage up slowly and will keep increasing farily steadily until my marathon taper in September. I'll be doing 29 miles a week by the end of the month with long runs up to 12 miles.

I also want to do some weight training. It's funny, but even though I know my fitness level has gone up, I don't "feel" fit. I think that adding another form of exercise like weight training would not only be healthy, but would help me feel more physically fit.

Training Log - May 31

Today was another picture perfect day for running. I did a 7 1/2 mile loop that went down by the Twin Bridges. That makes 26 miles for the week. Next week I will be doing about the same, only with a 10 mile run on Saturday.

Training Log - May 30

I was a bit sore after my 10k yesterday and it was raining out. The result was that I decided to strap on the heart rate monitor and take an easy walk on the treadmill. I was surprised that even with a 7% slope I couldn't get my heart rate up to the goal I had set. I suppose that all this running really has increased my fitness level!

Training Log - May 29

This morning was a great morning for a run. I did another 10k, only I did it 2 1/2 minutes faster than I did on Tuesday. It's funny how sometimes you feel like just plodding along and other times running faster seems effortless.

Notes to Self About Summer Running

The TIART topic this week is about dealing with the heat and humidity while running. It's a topic that could probably be better addressed by someone living in Florida than Northern Minnesota. Here people start whining about 75, are grumpy at 80 and downright surly at 85.

Still, 85 with humidity is a cause for concern when running, and I've learned some lessons the hard way. Like when I was training for my first marathon I went for a long run and didn't hydrate enough. It was 90+ and humid. When I finished, I felt rotten. Really terrible. Pounding headache, nausea, cramps...it was bad. I even thought about heading for the hospital. Instead, I started drinking water. And kept drinking. After two liters I started to feel a little better. After four liters I felt okay. Several hours and 5 liters later I finally had to go to the bathroom.

I don't want to experience that again, so I thought I would jot some notes to myself.

1. Drink, Drink, Drink. In the summer it is a constant battle to take in enough fluids while running. It is next to impossible if you start your run dehydrated. The best strategy for me is to simply keep a glass of ice water on hand and keep sipping throughout the day.

2. Drinking on the Run. Unless it is above 70, I figure I'm good for a 10k without drinking on the run. I'll do 5k without water regardless of the heat. If it is warmer than 70 and I am running more than 5k, I'll plan water stops about every two miles. When I lived in the city, I would stop at parks that had drinking fountains. Living in the country, drinking on the run means that I have to stash water bottles along the road. If it is real hot, I'll freeze them first so that they will be cold when I reach them. I always stop and drink. The few seconds it takes is worth staying hydrated. During hot weather races (and long distance races) I will slow to a walk to make sure that my paper cup of water doesn't end up splashing down my shirt (feels good, but doesn't help).

3. Water or Gatorade? I've always been a water only guy. I've tried Gatorade on a run, but wound up with stomach cramps. I've always been a little suspicious of the marketing hype. Cool commercials, but who is going to spend a fortune countering the claims? I suppose if I was training in some really hot place I would look into it a little more. Until then, water is fine with me.

4. Run Early. Duh. It's cooler in the morning.

5. Run Short. Long runs are partly physical, but much of the discipline is mental. If it's 90 and the day calls for a 15 mile run, I'm not too proud to cut it short. Frankly, I think it takes as much mental toughness to do 10 mile on a hot day as to do 15 on a cool day. Most marathons (Chicago was a recent exception...) are run in cool weather. I don't need to run long distances in hot humid weather to prepare for the conditions I'll be seeing this fall.

6. Remember: Heat Waves are Temporary. They bring their own challenges, but if you look closely, winter is just around the next corner. At least that's the way it is here in the north woods of Minnesota.

Training Log - May 27

I ran a 10k up the Scenic today. The weather was perfect. About 50 degrees with a slight breeze out of the north. It was one of those days that I could have run forever. And I probably should have, considering how much I ate celebrating Memorial Day.

Training Log - May 26

Just a quick 5k today. Unique in that it was the first time in a long while that I ran in the rain. When I started it was a light mist but turned into a drizzle for the last mile. Except for the mess it made of my glasses, I enjoyed the coolness of the rain.

Training Log - May 24

The start of Memorial Day weekend. The tourists are back. I ran 10 miles up the Scenic Highway. It was already 50+ degrees when I left at 8:30. Today was the first day that it actually felt hot while running. It was also the first day with bugs. The gnats were pretty thick until the breeze kicked up.

I think winter is finally over. Maybe I'll take the plow off the 4-wheeler today.

Training Log - March 23

A three mile run today under spectacularly blue skies. It looks like tomorrow is going to be a great day for my 10 miler. The only downside is that I think I may have caught my wife's cold. It's always hard to know when to step back from training when a cold hits. I usually try to push through it, unless I am just too worn out.

Training Log May 22

Well, its been a while since I've posted on here, but thankfully not because I quit running. In fact, I haven't missed a run. Last week I did 28.5 miles just like I planned and this week I did 3 on Monday, 5 on Tuesday and another 5 today. The weather has been perfect for running. Cold enough in the morning to keep the bugs down and warm enough to wear shorts. I'm going to run three tomorrow and 10 on Saturday. This will probably be my standard for a few weeks before I start the climb to marathon distance.

Training Log - May 12

I felt much better this morning, more refreshed and ready to go. I ran a 10 miler up the Scenic Highway. Somehow a 10 mile run is a threshold of something. Perhaps it goes back to when I first started running and couldn't imagine being able to ever run that far. Today it was fairly easy. I'll settle in at this mileage for about a month and then we will start pushing for the marathon in October. Here we come!

Training Log - May 9

Ran 5k up the Scenic Highway today. Tonight I am really tired. Not just physically but emotionally as well. I'm trying not to think it might be overtraining, because I really don't think it is. I've been pushing myself, but not that hard. It's probably a combination of things, particularly the stresses of the building program at church (we have our last service in the old building on Sunday). It's really been going great, so I really cannot complain. In fact, I love being a part of all that is happening.

At the same time, I think that wisdom dictates that I put off my long run until Monday. I was going to get up at 5:30 and run 10 miles so I could get to church for the work day tomorrow morning. I think I'll count the work day as "cross-training" and run on Monday. So next week will look like 10-0-3-5-3-7.5= 28.5 miles.

I was going to write an article for Take it and Run Thursdays for the Blog at Runner's Lounge, but was too busy to get it done. I was going to write about marathon training and the commitment it takes. In particular because the long runs tend to take longer than the actual running time because they can drain the energy for a whole day. (Do you really think you are going to paint the house after a 15 mile run?). I guess this is one time that I should listen to myself and put off the long run until Monday, which will be a light day physically for me.

Besides, there is a 50% chance of rain in the morning.

And snow tomorrow night.

Training Log - May 8

Today I ran 4.5 miles up the Scenic Highway. It was about 50 degrees and sunny. A beautiful day for a run. Tommorrow is a 3 miler, and then a 10 miler early Saturday before the church work day.

Training Log - May 6

Today I ran 5 miles at dawn. There is something about a good run early in the morning that sets the mood for the rest of the day. No matter what happens, I've already accomplished something. That feels good!

Training Log - May 5

Today I ran 5k up the Scenic. It was my usual route. My legs felt a little heavy, probably the after-effects of my long run on Saturday.

Running Routes

Today while I was running a different route I thought about routes that have been favorites over the years. One thing these routes have in common is repetition. I'm not sure if I ran them so much because they were favorites, or if they became favorites because they became so familiar. Here are three from the old days:

• "To the lake and back" was a three mile run that started at our apartment in Highwood, IL and headed down a hill and past the Highland Park High School. It then headed past a couple of beautiful mansions and -ended at a spot that overlooked Lake Michigan. It was a staple of our running routine.
• "To the bridge and back" headed the opposite direction and ran along the Metra train tracks past the old Fort Sheridan. It was a six mile route that we ran at least once a week.
• "The 7 1/2 Loop" ran through the streets of Highland Park and then along the converted train tracks back to Highwood. The best feature here was a ravine that funneled the cold air above Lake Michigan inland. Dropping down into that ravine would lower the temperature by 10-15 degrees...a wonderful thing on a hot day.

Today most of my runs start from home. Living out in the country means that most of my runs are "out and back" routes rather than loops. The shortest loop is about 7 1/2 miles. "Around the block" is at least 10. Typically I run "up the Scenic Highway" which takes me past several small lakes and marshes. The shoulders are wide and gravel which is good for my knees. Sometimes I'll run "down the Scenic" which is hillier and has an asphalt shoulder, but I'll only do this when I am desperate for a change of pace.

Training Log - May 3

Today was sunny and about 40 degrees with a 20mph wind out of the northwest. I choose to run a different route today. I ran down 8 to 336 and over the Twin Bridges. It was fun to run somewhere new, and the water is so high in the river that it comes right up to the shoulder. I'm glad I took a route out of the wind.

The run totalled 9 miles. I felt tired but good at the end.

Training Log - May 2

Just a quick 5k in a light drizzle. Weird to be running in the rain after all these months of snow. The ice finally came off the lake last night. That's the latest I can remember.

The Whys of Running

I've gotten serious about my running. Over the last few years I've slowly worked myself back into being able to run 10 miles and now am focusing on training for a marathon this fall. As I was running this morning I was thinking about the benefits I've discovered to running, and more specifically training for something as big as a marathon. Here are a few of them:

• Physical fitness. It sounds obvious, but I feel better about myself when I am "in shape" than when I am "out of shape." One problem of the problems I have is that having trained for marathons in the past I now consider "marathon shape" to be my standard for physical fitness. I haven't been "in shape" for many years.


• A Distraction. As a pastor, I have a never-ending job. I love it, but I need the demands of a big race to help me focus on something else for a while.


• Nature. One of the reasons I the treadmill so much is that I enjoy getting out and seeing the changes each week brings. Running here in the Northwoods is special because there is the chance to see all sorts of wildlife. I've seen bears, deer, fox along with huge assortment of birds.


• Discipline. When I am disciplined in my running, it carries over to other areas of my life.


• Ice cream. Need I say more?


• A sense of accomplishment. Okay, pride. There's a sick sense of gratification when a non-runner says, "I saw you running today, how far did you go?" and you can answer "Only six miles today" because it was your short midweek run. Slightly better is to be able to shrug your shoulders and say, "Oh, about 20 miles this morning." The look you get is priceless.

Goals for May 2008

Looking back at April I see that I did about 95% of my training runs, and didn't miss any of the long runs. One of the goals I had was to get some weight training in, but I think I lifted once all month. I suppose my excuse was the fact that we had three major snowstorms in April (over 4 feet of snow) and I needed to do some heavy shoveling. That counts, doesn't it?

Over the last several months I have been adding distance to my long runs every week and have increased my total weekly mileage from 15 in February to about 24 at the end of April. The next six weeks or so are a little bit of a plateau in my training. I'm planning on keeping my mileage at about 25 miles per week through May. Once mid-June hits I'll start ramping up again with the October marathon in mind.

Here are my plans for this month:

• Alternate long runs of 10 miles and 7.5 miles starting the second Saturday in May.
• Increase the distance of midweek runs slightly, so that on my 7.5 mile weeks I run 10ks on 2 midweek runs.
• Weight train 2x per week.
• Do some bike riding if the weather finally permits. This may replace one short run during the week.
• Total weekly mileage peaks at 26.

Training Log - May 1

Ran about 5 miles down the Scenic this morning. This is the first time that I remember the ice still being on the lake on the first of May.

Training Log - April 30

I took yesterday off to recover from my long run on Monday. Today I ran a 5k up the Scenic. I'm feeling pretty good after the long run.

Training Log - April 28

I ran 8.5 miles today up the Scenic Highway. It was a good day for a run...about 30 degrees and partly cloudy. Some of the lakes are opening up, so it was good to see the water. I jumped three deer and saw a number of hawks.

This was also my first run with my MP3 player. It was amazing how much shorter the run seemed with the mental distraction of listening to music. Thankfully, there isn't much traffic to worry about around here.

Training Log - April 26

Living here is crazy. It's snowing like mad outside. We'll probably end up with about 6 inches of snow. That's the third snowstorm this month. I cannot even see across the lake right now. Isn't it May in a few days?

I ran 5.25 on the treadmill.

Sigh.

Training Log - April 25

I missed running yesterday because of travelling. Today I ran a 5k on the treadmill.

Training Log - April 22

Ran about 4.8 miles on the paths around my mom's place in Inver Grove Heights. I ran on the bike paths, but was amazed at what a country runner I've become. I just couldn't get over all the traffic noise!

Training Log - April 21

Ran three miles outside today before taking off for the Twin Cities.

Training Log - April 19

Today I ran 7.8 miles up the Scenic...almost to the Taconite Trail parking lot. It felt good to do a long run. They are so much more fun than short runs. Today I felt like I could have run further, which is a really good sign. I'm getting antsy to do a 10 mile run. I know that I could finish one, but I really don't want to increase things too quickly. It is only April, after all.

Training Log - April 17

Just a quick 4 mile run today. Spring is on the way, I think. I don't want to shout it too loudly, lest we have another blizzard.

Training Log - April 15

Tax Day. I got my 4 mile run in today. I missed my 5k run yesterday because things were just too hectic. I felt good...and am looking forward to another run on Thursday.

Training Log - April 13

Today I ran 6.9 miles up the Scenic Highway. I missed running on Saturday. The wind was howling outside, and I figured I was better off waiting.

How Long Can I Run?

Every year my age ticks up just a little bit. Sometimes I wonder if my increasing age will ever qualify me for a medal in a race. I've never been and probably never will be a fast runner. I'm a definite back of the pack plodder. Still, I have this dream of winning. I think every runner does.

I look around at every race I enter and wonder how many runners are in my age bracket. Can I beat them? Unfortunately, I'm learning that many of the "older" runners are former track or cross country runners whose flawless running form translated into speed as youngsters still translates into speed as they get older. I see too many sweaty grey-haired men sipping Gatorade when I cross the finish line to think that I really have a chance of winning any time soon.

Perhaps if I keep it going long enough I will eventually wear out all of the competition and finally win a race. Winning my age bracket at 80+ is a good goal...and I've got 35 years to work on it.

So watch out rabbits, this turtle is going to win!

Training Log - April 11

Well, it's my birthday. A blizzard hit last night, dumping another foot of snow and bringing 30-35 mph winds with it. It is supposed to blow out of here tomorrow morning early. There was a 10k planned for tomorrow in Grand Rapids. I was going to register at the race, but I think I'll skip it.

Today's workout consisted of walking for 40 minutes on the treadmill rather than running on the thing. I'm trying to give my legs a little break. Then I headed outside and shoveled for an hour. I think that counts for weight training.

Hopefully the roads will clear up quickly. I do want to get a long run in, but maybe it will have to wait until Sunday.

Training Log - April 10

A blustery day with another blizzard in the forecast. It was so windy out that I decided to do my run on the treadmill. I went 4 miles. My leg was bothering me a little bit again. I really shouldn't do any more than a 5k on the torture device, but I really want to get my training in.

Training Log - April 8

It took until about noon today to get plowed out. The snow is heavy and wet. It doesn't slide off of the plow, so plowing is a matter of shoving the snow off the road, backing up, shoving some more snow off the road...a time consuming and messy process.

While the main roads are clear and dry, I just didn't have the gumption to head outside. I did my 4 mile run on the treadmill. My leg gave me a little problem, so I walked for about a minute and then resumed running with no further problems.

I wore my heart monitor for the first time in months and was surprised by how low my heart rate stayed at my typical pace. I guess my training is improving my fitness. Imagine that.

Training Log - April 7

I wished that the weatherman was wrong about the snowstorm and he was. His forecast only vaguely resembled what acutally happend.

WE GOT 30 INCHES OF SNOW!!!

I'm still not plowed out.

Needless to say, I did my 5k on the treadmill.

"Winter is Over!" I declared...

I declared winter over and my training to have officially begun. I meant it! It's 46 and sunny right now. I wore running shorts yesterday. Winter is over!!!

I just would look less silly if I had checked the weather forecast. There is a winter storm coming tonight. Here's the latest from the National Weather Service:

A WINTER STORM WARNING REMAINS IN EFFECT FROM 7 PM THIS EVENING TO MIDNIGHT CDT SUNDAY NIGHT. A MIX OF RAIN AND SNOW WILL CHANGE TO ALL SNOW AND BECOME HEAVY THIS EVENING. PERIODS OF FREEZING RAIN ARE ALSO POSSIBLE. TOTAL SNOW ACCUMULATIONS OF 8 TO 12 INCHES...WITH GREATER AMOUNTS IN PARTS OF THE IRON RANGE AND ARROWHEAD ARE EXPECTED BY MIDNIGHT SUNDAY NIGHT. THIS WILL BE A HEAVY WET SNOW WITH A POTENTIAL FOR SIGNIFICANT DAMAGE TO TREES...LIMBS...AND POWER LINES.

Sometimes I hate living here.

Training Log - April 5

How do you decide when simply building and maintaining base mileage ends and the actual training for an event begins? I try to run most of the winter, but I am only dreaming of the races that summer and fall will bring. I cannot say that I am actually training for them.

I remember talking to someone years ago about training for my first marathon. Their first question was whether I had built a running base of at least 20 miles per week. "Unless you've done that, that's where you start" were his words. I had reached that base, and he sketched out a training plan for my first marathon. Ever since then I haven't really considered myself to be training if I am running less than 20 miles per week.

I guess I also have another criteria that I apply to consider when I am actually "in training" rather than just running for general fitness. I consider myself to be "in training"when I am running more than 20 miles per week and my long runs have pushed past the 10k point and are going to be heading up for the foreseeable future.

Therefore, I hearby declare that the winter is over and my training for this year's races has begun. Today I pushed past the 6.2 mile mark and ran 6.9 miles. By the end of the month I'll have my long run at 10 miles.

The pursuit of the marathon has officially begun. Only 735 miles of training to go.

Bring it on.

Training Log - April 4

A hectic day that started with a early breakfast meeting. It was one of the first "perfect" days we've had since about October. The skies were sunny and the temp over 50. The only problem was that my day was packed with things that had to be done, and those things got pushed back by fires that needed to be pushed out. I found myself looking out the window and sighing with the thought of going for a run.

Then, the unexpected happened: I actually wound up with some free time in the evening! Not a lot, but enough to hit the road for a quick 3 miles before the sun went down. It was the first day in shorts!

I think I might be an addict.

Training Log - April 3

Today I could have worn shorts. It was 45 when I left, but close to 50 when I got back from my 4 mile run up the Scenic.

Once I caught my breath, I stood and listened at the end of the dirt road leading to our house. I heard...nothing. My ears strained to hear the faintest sound and there was nothing to be heard. After a few minutes a distant chickadee sang and then it was quiet again until a slight breeze stirred the branches of the trees.

Nothing is an amazing sound. I don't remember hearing it until I was a teenager. My father and I went to the Boundary Waters Canoe Area. I stood there looking out at the lake at the end of the Gunflint Trail and listened. There were no cars, no planes, no music, not even the ticking of a clock.

Nothing.

As an introvert, I think it is a beautiful sound. I don't think people get to hear it often enough. Fortunately, I live in the toolies, and it is a sound I can hear most days just by stepping outside.

Life is good.

The Twin Cities Marathon...in 1989

I ran my third marathon in October of 1989. The Twin Cities Marathon was also my first "large" marathon. Milwaukee wasn't bad and Lake Geneva was small. The TC Marathon is definitely a celebration of running and autumn. Its claim to be the "most beautiful urban marathon" is certainly no idle boast.

After so many years there are a few images that linger in my mind:

• Even though I grew up in the Twin Cities, I was surprised at just how close the lakes are to downtown Minneapolis. I had run around most of the lakes before and enjoyed the skyline view, but I was surprised by how quickly we reached them from downtown.
• The aid stations were tremendous. "Chariots of Fire" and "Rocky were blaring from many of the stands. The water station at the 20 mile mark was a giant wall built across the road. It was incredible.
• My wife cheering me. In a major disappointment, my wife hurt her knee on the final long run in training for the marathon. She was reduced to cheering. Every once in a while I would spy her on the side of the road hollering and clapping. A spectator who has run a marathon feels a special connection to those running past.
• The fall colors. The trees were absolutely stunning. The river bluffs and mansions were beautiful. It was a spectacular run.
• Turning the corner and seeing the capitol and the finish line teeming with people.

It was also the only marathon I seriously considered dropping out of. Somewhere around mile 21 my right big toe started to hurt. The first "knuckle" of my toe, where it connects to the foot screamed with every step. I tried walking for a while, but it didn't help. I settled into a survival jog and scanned the crowds for my wife. If I had seen her, I would have called it quits.

Fortunately, she decided to wait at the finish line. Funny, she always seems to know just what to do.

Training Log - April 1

The threatened snowstorm went south of us. We didn't even get a flurry. This afternoon was 43 above and sunny! I went for a 4 mile run in sweats and a long sleeve t-shirt. No windbreaker, no running tights, no gloves. No hat. Yea!

Training Log - March 31

Finally, the last day of March! Somehow, I always expect a big change on April 1. Tonight we are supposed to get snow. :-(

I went for a 5k on the treadmill and then did some weight training. While it was near freezing, it was damp and blowing pretty hard out in front of the snow that's coming, so I elected to run and watch a baseball game on the tube. The fans were in shirt sleeves at Dodger Stadium.

Wimps.

Training Log - March 29

Ran 6.2 miles today up the Scenic Hwy. The temp was about freezing, so it really wasn't bad weather for running. It was one of the those runs that I didn't want to stop. I felt I could do another 6. I probably could...but then walking tomorrow would be an issue.

Goals for April

This month I've got four goals (in addition to finishing the taxes):

• My long runs will increase from 6.2 to 9 miles. My 10% rule which adds so little in the beginning starts to add up pretty quickly now.
• My weekly mileage will increase from 20 to about 24.
• After all of the articles I've read about avoiding injury, I've been shamed into adding some weight training into my routine. We'll try twice a week. I guess its supposed to be good for you.
• Run a 10k race on April 12. This will be the first race of the year. I'll be happy with any time under an hour. Last year I ran one in 56 minutes, but that was in August when my mileage was higher.

Training Log - March 28

Another cold morning...10 above. I cannot wait for spring! I headed out and did a quick 5k. I saw three deer cross the road ahead of me. My wife said she saw some deer out on the lake shortly after I started, so may be they were the same deer. My run felt good, but cold. This week will be my first 20 mile week of the year, and I feel great.

What I Miss Most as a Middle-Age Runner

Over the last several years I've gotten serious about my running again. Last summer I trained enough to comfortably run a 1/2 marathon. This year I'm training for a full marathon in October.

As I was running this week I was thinking about the things that have changed since my last marathon (in 1989).

• I've changed careers. I was in the insurance business when I last ran a marathon. Now I'm a pastor. It's a change I'm glad I made.
• I've got two great kids. One's a junior in high school and the other a seventh grader. They are both jocks...more so than I ever was at their age. They'd probably join me in my long runs if they hadn't heard that long runs can hurt your vertical jump. Basketball is their game at this time in their lives.
• I've moved to the woods of northern Minnesota. It's fifteen miles to the nearest four-way stop sign. I don't worry about traffic when I run here. Bears and wolves, yes. I've seen a bear and plenty of wolf tracks on my runs. It adds a sense of adventure to the run. Kip Lagat, a Kenyan marathoner, explained why his country produces so many great marathoners with these words: "It's the road signs: Beware of Lions."
• On the other hand, I miss some of my old running routes in the Highland Park/Lake Forest area of Chicago. The traffic wasn't bad and the mansions were pretty cool. There were parks with drinking fountains and other runners to wave to.

If there is one thing I really miss about those years its my running partner. My wife and I were training for the Twin Cities Marathon in 1989. On our last long run something happened going up a little hill and she hurt her knee. She hasn't been able to run much since. She still cheers me on in my running endeavors, but I miss her companionship on those long tiring runs.

My wife is great. We all know what it is like to listen to someone go on and on about something that we love but can no longer do, but she listens willingly and prods me a little when I need a little motivation to get out the door.

Just like she used to.

I wouldn't trade her for the world.

It Starts at the Bottom - Reprise

I was going to write an article about some of the things I do to avoid injuries until I talked to a runner last night who was struggling with exactly the same problem I faced when I began running after a long hiatus...cramping feet. She was frustrated and didn't know what to do about it. I'm sure she was wondering how she would ever train for the 1/2 marathon she had planned to run this summer.

I had previously written an article about the problem, so I thought I would share it with the Take and Run Crowd. Here it is:

Saturday, February 2, 2008

It Starts at the Bottom
I've started running again after a break of several years. Okay, this dad quit running when his kids needed to be chased and then didn't start again until he had gained a few too many pounds. So my break from serious running was over ten years. Closer to fifteen. Long enough to have become middle-aged.

I've learned some things about running as a forty-something. When I started running again, of course I noticed how out of shape I had become. In my striving to get back into shape I ran into a problem I never had experienced before. I'd run about two miles and the top of my right foot would start to cramp. It was a weird feeling. In a way, it almost felt like my socks had bunched up under my toes. The top of my foot hurt and it would radiate up my shin. Sometimes I would be able to run through it, but it often brought me down to a walk.

I've been wearing orthotics since I marathoned in my twenties. I had never changed orthotics because my feet were always comfortable. Since it had been so many years, I figured maybe they were worn out and that a trip to the podiatrist was in order. He immediately fit me for a new pair of orthotics. When they finally arrived I slipped them in my shoes and took off running.

They felt great!

Until about two miles out when my foot cramped.

I searched the internet looking for a solution, but nothing made sense. I didn't have plantar fascitis, shin splints, or ITB syndrome. Whatever it was, it was painful while I was running, but then I would feel fine within minutes of stopping.

Finally, I did what I should have done in the first place: I went to a running store. For me, that's a 90 mile trip to Duluth. I explained that I wore orthotics for over-pronation and wore a 10 or 10 1/2 shoe depending on the brand. I then told them about my problem with foot cramps.

The owner sat me down, took off my shoes, measured my feet and asked me, "Who told you that you wore a 10 or 10 1/2? You're at least an 11! If your shoes are too small, your feet will cramp!"

Who told me I wore I size 10 or 10 1/2? A running store clerk 20 years ago. I never new that as you get older your feet get wider and perhaps longer! I walked out of the store with a new pair of shoes, laced them up and have run for miles since.

It was one of the first lessons I learned being a middle-aged runner. There were many more to come.



I related the story to the gal and she got a funny look on her face. She told me that she had purchased her last pair of running shoes from a "regular" shoe store (remember a running store is 90 miles away). "I've always worn a 9 or 9 1/2, but they measured my feet and told me that I should wear an 8 1/2!"

I told her to take the drive to the running store (Austin Jarrow) in Duluth and they would set her up right.

It's a simple thing, really: "If our feet aren't happy, ain't nobody happy."

Training Log - March 27

It was in the single digits this morning and I simply didn't have the gumption to bundle up and head outside. I ran 4 miles on the treadmill instead. It looks like the cold is going to last another day and then it will warm up a little for the weekend, which is good because I'm planning to get a 10k training run in on Saturday.

Training Log - March 25

It was snowing like crazy this morning, so I did a 5k on the treadmill. This winter seems to be lasting forever.

Training Log - March 24

I ran after work today. I decided to run my 4 mile run today rather than tomorrow because we are supposed to get some snow tonight. As it was, the wind was blowing out of the south at about 20 mph and the temp was about 33. It made for a long four miles. Tomorrow will probably be back on the treadmill.

Training Log - March 22

This morning I ran 5.7 miles up the Scenic Highway and it felt good. If I wasn't so concerned about overtraining injuries I would have gone farther. I keep reminding myself that the goal is a marathon...in October.

Training Log - March 21

Ran a 5k outside. Sometimes this is a strange place. During this run, at 4:30 in the afternoon I saw as many cars as deer: 3. I was running on the busiest road near my house.

Training Log - March 20

Well, I'm not sure what happend on Tuesday, but the day got too busy and I simply didn't get me run in. Then on Wednesday I was going to run but the top of my right foot hurt. I have no idea why. It seemed to be a muscle or tendon thing. I don't remember doing anything in particular to set it off, but it really hurt.

I woke up this morning and it still hurt a little.

I decided to go running anyway and it loosened up during my three mile run.

Hopefully, this foot thing is just a fluke that won't affect anything long term. I've got a 5.7 mile run coming up on Saturday.

Training Log - March 17

It was snowing all day today, so it was another treadmill 5k. I kept increasing the speed because I felt good...and I wanted to get it over with.

Training Log - March 15

It was about 20 this morning. I went for a run down the Scenic Highway rather than up the Scenic. The route took me a good part of the way down Lawrence Lake. I haven't run that way before. It was good to have a little variety. There were several trucks out on the lake doing some fishing. I guess the ice is still almost 3 feet thick.

My run was 5.2 miles. It felt good. In fact, I feel like I could go farther. I guess that's a good thing.

Training Log - March 14

It was snowing a bit this morning so I did a 5k on the treadmill.

Training Log - March 13

Its above freezing today and the snow is melting. Unfortunately, we got a couple inches of the sloppy stuff last night, so I wound up running on the treadmill this morning. A 5k, which I pushed a little harder than normal because I didn't feel like I was putting out much effort.

Training Log - March 11

30 above at daybreak! Yahoo! Went for a four miler as the sun came up. Woodpeckers were drumming in the woods and the shoulders were clear of snow.

Training Log - March 10

Yea! Today was the first "hatless" run of the year. About 35 above this afternoon! I did a 5k outside and the sun felt warm against my face. Maybe, just maybe, we might see spring come before Memorial Day. Wouldn't that be nice?

Training Log - March 8

It was cold out today. About 12 degrees with a gusty wind that had the windchill below zero. I couldn't face the treadmill, though, and headed outside. I discovered that I overdressed for the run and worked up quite a sweat. I went 4.8 miles up the Scenic Hwy. It felt good to get a longer run in today.

Training Log - March 7

I am so sick of this weather. It was -25 this morning. How many times will the weatherman say that "this" cold snap will be the last one for the year?

I ran a 5k on the treadmill. Again.

Brett Favre Retired Today

I watched Brett Favre's retirement press conference today while I ran on the treadmill. It was obviously an emotional decision for him to walk away from a game that he has been so committed to his whole life.

He said he was tired. He said that he did not want to put the effort in to play another season. He said that the stress was mounting with each game. He said that the enjoyment had left the game.

The reporters seemed puzzled, probably because any of them would give their right arm for a chance to play one game as an NFL quarterback. Why would he "quit"?

I guess I can relate a little bit to his situation. Bear with me for a moment.

Brett Farve's main reason to play is because the "want to" has to be there. He doesn't need the money. He has all of the records. He's won a Super Bowl. The hunger to pay the price to play has to be there. It's not anymore. So its time to walk away and find something else to do. Something that you enjoy doing.

This winter I made the decision to run a marathon. I've done it before...a long time ago. I know what is involved. The hours of preparation. The daily grind. The mental discipline. The endless training. All for the few hours some Saturday morning when I'll try to cover 26.2 miles...because it's fun.

But if the whole marathon experience has lost its appeal, if it no longer holds the mystique, if it is no longer fun, then why do it?

A marathon, like pro football, demands intensity over many months. You cannot just show up at the starting line having faked or skipped the training and expect to finish.

Brett Farve must have looked at another upcoming season and asked himself if it was worth it. The training, preparation, the practice and the risk of injury, all for the fun of Sunday afternoons and the chance to win another Super Bowl.

He decided it wasn't worth it anymore.

And so he walked away.

Good for him.

Football fans will miss him. He was fun to watch.

But for the people who matter most, his family and close friends, his walking away from football will mean he has more time to spend with them. If he hasn't discovered it already, I'm sure he will find that the greatest blessing is not in the locker room, but in the family room. That's where the greatest game is played.

Brett, don't ever walk away from that one.

Training Log - March 6

I ran a 5k on the treadmill. It was below zero again. This time I watched Brett Farve's retirement press conference. It was sad to watch him say good-bye. He's been at it a long time.

The Distance Running Essential

This week's topic got me thinking about what gear or gadget is most important to my running. Here are some of my considerations for the top spot:

The Treadmill. This time of year tons of my miles are run in a little nook of my basement. While I guess it could be considered an essential, it is really more of a necessary evil. I certainly cannot train excessively on the thing because I'll either lose my mind or suffer an overuse injury. So cross it off the list.

My iPod. I read about runners who swear by running with tunes. I must admit that I am intrigued and this one might be my number one gadget except for two small details. First, I cannot escape all of those warnings about not being able to hear traffic while you run. Second, I don't own an iPod...I'm too old.

The Heart Rate Monitor. I've got one of these gizmos on my treadmill and for a while I was intrigued by its ability to speed up and slow down the pace to match a given effort level. The only problem with it is that if I watch a tv show that has some excitement to it the treadmill slows down. I hardly use it anymore.

My Windshirt. I've got a windshirt that I've been wearing as a shell for close to 20 years now. It's no longer waterproof, but it is simple a necessity for cold weather runs. This could be my favorite item, except that I only wear it half the year.

My Watch. I've been wearing one version or another of the Timex Ironman watch for most of my life. My current one has a 100 lap memory (although I've never used more than 7), is good down to 100 meters (but I've never been deeper than 5) and has a memo function I don't know how to use. It does, however, demonstrate to others that I am a runner. Somehow, that matters. It has been a companion on almost every run I've been on. It might claim the top spot except that these days I only time my long runs and an occasional short one. I simply no longer feel the need to run each run faster than the day before.

This leaves me with my #1 pick for the most essential distance running gadget:

Vaseline. Runners will understand why this is an "essential gadget." Remember the story of the marathon? In 496 BC Pheidippides ran from Marathon to Athens with the news that the Greeks had defeated the Persians. At the end of his historic run, he collapsed and died...my guess is due to excessive chafing. How else do you explain that the marathon race was not run again until the 1896 Olympics in Greece...24 years after the invention of petroleum jelly?

Training Log - March 4

3.6 miles on the treadmill. It was snowing outside today. My legs were a little tired at the end of the run. One of the problems with treadmill running is that unless there is some exciting TV to watch (which is hard to find) all you think about is how tired you feel and wonder when the run is going to be over.

Training Log - March 3

3.1 miles on the treadmill. It was below zero with a strong wind out of the north.

Training Log - March 1

Ran 4.4 miles today. Went up the Scenic Hwy. I think I saw a wolf track on the shoulder, but I didn't stop to study it. I don't think it was a dog...it was way too big for that.

Goals for March

So far, so good as far as the running goes this year. I've only missed a couple of runs. Here's the plan for March:

• Run 5 times a week. My Friday run is "optional" depending on how my legs feel.
• Increase my long runs from 4.4 miles on the 1st to 6.2 miles by the end of the month.
• Increase my total distance each week from 17 to 20.2 miles.
• Continue stretching most days.

The incremental changes seem small, but I'm really content to work on my base mileage this month. It's the snowiest month of the year, so hopefully things will go right and we'll bump things up more in April. Maybe we'll even do a 10k.

Training Log - February 29

Cold, windy and snowing today. Managed another 5k on the treadmill. Tomorrow should be a better day...maybe even an outside run!

Training Log - February 28

On Tuesday I posted that it looked like I'd be able to run outside for the next few days. And while it is 32 outside right now, I decided to do a 5k on the treadmill this morning instead.

Why?

Well...it was 10 below when I woke up. The eldest son took the car to school early this morning. When I took the beater truck out to the bus stop with my youngest son, I noticed that it was pulling to the right. Guess what? A flat tire. I drove on the rim back to the house...about a quarter mile. Since the driveway is too icy to run on, that means I would have to change the flat before going running.

Or I could run on the treadmill, avoid bundling up, ignore the truck's flat tire, and maybe the magical elixir of a 5k run would solve all my problems. Man, did the run feel good!

Unfortunately, the tire is still flat. I guess running doesn't solve everything. Maybe if I had run a 10k...

Training Log - February 26

3.6 miles this morning. It felt good. It looks like the weather is going to cooperate with running outside for the foreseeable future. Yea!

Training Log - February 25

It was about 15 this morning. I noticed that it was finally light enough to go for a run before taking the kids to the bus stop. That will get me to work earlier, which is a good thing.

A 3 mile run that felt great. These three milers are becoming routine enough that I want to keep going. That's good, but I know that yielding to the temptation too often will lead to overtraing and becoming injured. Slow and steady. That's my motto.

Ramping Up The Mileage

After taking many years off of running, I started to get back into shape. My goal: Run another marathon. Injury after injury plagued my efforts. Finally I was able to get into shape enough to run a 1/2 marathon...and will continue my pursuit of the marathon this summer. I'm writing this post as a reminder of some of the lessons I've learned as a middle-age runner.

1. Increase mileage slowly. When I was in my 20s I learned an old running adage that you shouldn't increase the distance of your long run or your weekly mileage by more than 10% per week. At the time, I laughed at the advice. While it made some sense to slowly increase mileage, I found that the 10% rule could be broken if you were willing to put up with some sore muscles from time to time. Now in my 40s, I can only break the 10% rule if I want to flirt with a run-stopping injury. I love Hal Higdon's Training Schedule for the 1/2 marathon and the full marathon, but I would only recommend them for runners younger than me. If you look closely, they break the 10% rule! At the beginning, it may seem sissyish to increase your long run each week from 3.0 to 3.3 to 3.6 to 4.0, but in the end it is the best way I know of to keep from injury.
2. Rest Days are Important. When running has become a habit, a day without running is difficult. As an older runner, though, its important to remember that the body doesn't recover as quickly as a young buck's body. Rest days are essential to running without injury. Schedule them and guard them as diligently as you do your running times.
3. Stretching. As we age, the body loses flexibility. Therefore, stretching becomes essential to running longevity. Because I frequently squeeze my runs in before work, I usually don't do much stretching immediately before or after my runs. Instead, I take time to stretch before bed. It's become such a habit that it is almost like brushing my teeth.
4. Listen to Your Body. If you are like me, you've already planned out your running schedule. My plan lasts until October and includes increasing mileage, rest days and races leading up to a marathon. I will be a "slave" to that schedule, disciplining myself to get those runs in regardless. While that type of discipline is necessary to long distance running, it is equally important to listen to your body. An extra rest day here or there is not going to hoodwink my marathon plans, and my be the thing that prevents a season ending injury.
5. Eat Right. While its true that as my mileage ramps up I will be able to eat more, I still won't be able to down a whole bag of Oreos without finding evidence of it when I step on the scale. Here again the young bucks have an advantage because their faster metabolism allows them to eat more.
6. Enjoy Each Run. Over the past year I've attended quite a few funerals. Unfortunately, many of these funerals were for people my age. I think it is just a fluke, because 45 isn't that old. Yet I know that middle age means just that: I'm half-way done. That means that each run needs to be savored. Something new has to be seen, something fresh has to be thought of, a new song needs to be sung.
   

Training Log - February 23

Finally it warmed up. +15 when I started running. I did about 4.25 miles up to N Isaac Lake Road and back. I'm really not sure how far I went. I drove to the end of the driveway and was going to run by my watch, but forgot to start it. So the distance is an estimate based on when I did start my watch. The sun was shining and it had some warmth to it, unlike a December or January sun. It's still a couple of months before the lakes open up, but today you could tell that the sun was slowly going to win the battle the battle against winter.

Training Log - February 22

-10 this morning, so I did another 5k on the treadmill. I read a blog about the Whistlestop Marathon last night that really got the marathon itch going. We'll see if I can hack it!

Training Log - February 21

It was -20 again this morning. By the time I went running it was 0, but there was a pretty brisk wind blowing. I decided to do my run on the treadmill. 3.3 miles. Hopefully the weather will warm up by the weekend.

Training Log - February 19

-28 this morning. Why are the days getting longer but not warmer? I think I'm in favor of global warming. The temps had me running on the treadmill again. This time I ran another 5k.

Marathon Memories - Part Two

I decided to run a second marathon. Why? I suppose it is similar to the reasoning of a woman who has had a baby. In the midst of labor, most women vow that they will never endure childbirth again, but within days forget the pain as they hold the results of their labor in their arms. Okay, it's not really like that, after all a t-shirt and a finishers medal hardly match a newborn baby, but its the closest thing I can come up with.

I guess I decided that the whole marathon lifestyle was one that I enjoyed. The discipline of training, the sense of accomplishment, the fact that I was in shape and could consider myself an athlete appealed to me. Besides, if I was already good enough shape to run a marathon, training for another one would be a cinch!

So I pulled out a copy of Runner's World and looked for a nearby spring marathon. We were living in Chicago at the time so the closest spring marathon was the Lake Geneva Marathon. I knew a little about Lake Geneva. My mom had been a lifeguard there when she was young and told stories about walking on a trail around the lake looking at all of the beautiful lake homes. Sounded like a fun marathon. So I signed up.

I should have done more research.

Here's a description of the Lake Geneva Marathon...right off their website:

The course is a challenging and picturesque route around the perimeter of Geneva Lake. The scenic views and unbelievable hills combined with a final run on an ancient Indian trail set the stage for a very memorable marathon. The marathon will be both demanding for the best runners and an opportunity not to be missed for those runners looking for the ultimate marathon challenge.

Marathon brochures are like real estate advertisements. They require interpretation. For example, when you look at real estate ad you know that "cozy" means "small," "handy-man special" means "don't slam the door or it will fall off its hinges," and "close to transportation" means that "you can see the rivets on the wings of the jetliners."

Now let's look at this marathon's advertisement and state what should have been obvious:

• "...a challenging and picturesque route..." - Running 26 miles on the plains of North Dakota would be challenging.
  
• "...around the perimeter of Lake Geneva..." - From start to finish, there is no change in elevation. As you run remember: what goes up, must come down and what goes down will go back up.
• "...unbelievable hills..." - We aren't talking about scenery here.
• "...demanding for the best of runners..." - Does anyone see a problem here?
• "...for runners looking for the ultimate running challenge..." - Hello? Anyone home?

I had pictured a nice asphalt trail running around a large lake surrounded by beautiful homes owned by Chicago millionaires. They didn't promise that.

They delivered on what they promised. It is one of the most difficult marathons in country. It was also well-run.

The marathon course headed out of town and up into the bluffs surrounding the lake and then back down to the lake. Then back up into the bluffs and back down again. Then back up and back down. It reminded me of an airplane practicing landings and take-offs. There wasn't a flat spot on the course.

Non-runners often think that long uphills would be the hardest part of running. And while uphills can be cardiovascularly challenging, it's the downhills that are killers. I cannot just free-wheel down a hill like you might try on a bicycle because my legs just don't go that fast. I wind up "riding the brakes" down the long hills, which is extremely tiring. Because this course was a loop around the lake, every time you headed up a steep incline, you knew that you were going to come back down. Running up a steep hill after running up and down for 15 miles is a real killer mentally because you know the downhill is coming.

I remember reaching the far side of the lake in pretty good shape considering how many hills I had been over. At the far end of the lake was a village that was memorable for two reasons. The first was a red-haired boy of about 10 who was riding a blue bicycle. I remember him vivdly because he decided to play chicken with me. Not a smart thing to do to a marathon runner. It's one of the few times in my life I've ever been seriously tempted to commit a heinous act.

The other reason I remember the village is that at the time it was the stopping point for what I believe was a 25k (about 15 miles). When you registered, you signed up for "the race" and could elect to stop after 25k and no one would be the wiser. Since I had intended to run the full marathon and still felt pretty good, I decided to keep on running.

I headed out of the village and out into the country up and down another set of hills. The course then ran on the shoulder of a four-lane country highway. As I looked down the road I saw a long hill stretching to the horizon. Gathering my strength, I put my head down and headed up, knowing full well that there would be a downhill on the other side. It wouldn't have been bad except...

About halfway up the hill a school bus passed me carrying the runners that had taken the "bail out" option back at the village. One would expect to hear encouraging shouts as the bus rolled past. Instead, the "quitters" were equally divided between shaking their heads at my folly and openly laughing and pointing at me. I remember thinking that I was going have a few words with them when I saw them at the finish line. Then I realized that they would probably be long gone by the time I finished.

Sigh.

By the time I hit the "ancient Indian trail" heading toward the finish line, I was too pooped to look for anyone other than my wife. I was too tired to raise my hands as a I crossed the finish life. I had just finished the hardest thing I had ever done in my life. I collapsed into the grass and vowed never to run another marathon again.

Three days later...

Training Log - February 18

Another "alberta clipper" moved through giving us a dusting of snow and temps about zero with a nasty northerly wind. It made for another 5k run on the treadmill. My hamstring was fine. The day of rest on Sunday did it good.

Training Log - February 16

Yesterday was one of those days where I really "needed" a run, but there just wasn't time, unless I wanted to stay up late and do a run on the treadmill. I decided to go to bed.

It was about 15 this morning with wind out of the south. That made the run home a little chilly. I managed to get 3.6 miles in today. My left hamstring is a little stiff. I'm not sure why.

Training Log - February 14

Cold outside again. Rain 5k on the dreadmill.

Training Log - February 12

I love it when the weather forecast is wrong. Today wound up being about 15 above with just a slight breeze. Well, okay, the windchill was about -5, but it was warm enough to get out and run for 3 miles. My legs were a little tired, but otherwise I felt good.

Training Log - February 11

-25 this morning. I ran a 5k on the treadmill. Looks like Thursday before I'll be back outside.

Training Log - February 10

I should have checked the weather for the next couple of days. Tonight it is going to be -30, and the windchills during the day tomorrow won't be much better. It looks like the treadmill is going to be used for the next couple of days.

Sigh.

Had I known the weather was going to stay cold, I would have taken today completely off. Instead I went on a 40 minute treadmill walk. Call it "cross-training" I suppose, but the treadmill is the treadmill. It's good for an emergency, but not a steady diet.

Training Log - February 9

Looked outside this morning and it was snowing hard. I knew we were supposed to get about an inch before a cold front moved in, so I decided to wait to see if the snow would let up before the temperatures fell. The snow finally let up, scared off by a twenty mile an hour wind from the north. The temps are falling...down to 0 by sundown and -25 by morning. The windchill is way below zero now and will be -50 most of the day tomorrow.

Needless to say, today was a day for running on the treadmill. I ran a 5k. That's a total of 15.4 miles for the week. I'm officially "in training" now for the year. That means I'll be slowly increasing my mileage, watching what I eat, and preparing for the races I hope to run this year.

Training Log - February 8

It was about 14 this morning. A major cold front is on the way. Temps will be falling through the day tomorrow landing around -25 by Sunday morning. Today as I drove to the end of the driveway to avoid the ice, parked and headed out for my 3 mile run. I had gone about a tenth of a mile when I heard a car pulled alongside me and matched my pace. The window went down and a well dressed white-haired lady asked me if that was my car back there and if I had run out of gas. I told her that I was just avoiding running on the ice and thanked her. She waved and sped off.

I got to thinking about what a wonderful place this is to live. In some places that would never have happened either because people don't care or they are afraid to help strangers. Like I said, this is a wonderful place.

Memories of My First Marathon

This October will be the twentieth anniversary of my first marathon. That's reason enough for me to attempt another one. I am not old!

Here are a few memories of my first marathon. The place: Milwaukee. The Year: 1988.

• It's easy to tell who the runners are when you pick up your race packet. There were tons of skinny people picking up their race packets. In fact, I don't think you'll ever see so many skinny people gathered in one place than at a marathon. Accompanying those skinny people are a bunch of not-so-skinny (is it okay to say "fat"?) people. They look very uncomfortable. As I watched them I decided that their discomfort did not come from being around so many physically fit people. They looked more like they thought they were accompanying their beloved lunatic to the insane asylum.
  
• The bus ride. I'll never forget getting on the school bus at the finish area for the bus ride to the starting point. There was tons of nervous chatter as runners visited with each other. As we left downtown, drove through the suburbs and the ex-burbs past farms and finally to a country elementary school, the bus grew quiet. I know that every runner was thinking the same thing. It was really long bus ride. And we were going to run back. Maybe the fat people were right.
  
• The Starting Line. The starting lines of road races have some common themes. Friends gathering in small groups to talk. Runners stretching against buildings. The constant checking of the watch. The fastest runners toeing the starting line. The slower runners gathering near the back. At 5k and 10k races you see runners sprinting up and down the street getting the kinks out and getting ready to race. You don't see as much of that at a marathon. The runners are conserving their energy. The first three miles are where you get the kinks out. Really.
• The Cheers. Other than an occasional "hi" or "looking good" from a passing runner, no one ever cheers your training runs. That's different in a marathon. The Milwaukee marathon was a "small" marathon, but still the starting line and every water stop was filled with people. As we ran into town people sat on lawn chairs cheering this strange parade. I had read that you only needed to run 20 miles to train for a marathon and that the crowd was worth the last six. They were right.
• The Marathon Should Be Time, Not Distance. Around mile 14 someone at an aid station hollered out who the winner of the marathon was. I don't remember who it was. I remember thinking, "Wimp! Anyone can run for a little over two hours. I'd like to see him try running for four hours!"
  
• Putting One Foot in Front of the Other. Your body hurts. Not just your legs, but everything. Your arms hurt, your fingers hurt. Your hair hurts. Everything hurts. The endorphins are long gone, leaving you feeling like the anesthesia didn't last through the whole operation. You wonder if you are going to make it. In the meantime, there are fat people sitting in the shade in lawn chairs. Drinking lemonade and laughing. They are having fun. You hurt. You have eight miles to go. At this point, the marathon is purely a mental game. Make it to the next tree, the next mile, the next water station. You can quit...just not right now. You make a promise: I will never, ever do this again.
  
• The Lake. One of the unique features of the Milwaukee Marathon was that you could see the finish line for what seemed like miles before you actually got there. It reminded me of driving to Denver and catching the first glimpse of the Rockies. Really cool, but they are still a long way off. In fact, after the excitement of spotting the finish line it seems like you will never get there.
• The Finish Line. I wanted to sprint to the finish line, but my legs couldn't respond. I crossed the line with arms stretched to heaven. Someone tore the tag off the bottom of my race number. A medical person gave me a five second look-over. A woman placed a finishers medal around my neck as I started to cry. I have never known such a feeling of accomplishment as at the end of a marathon.
  
• The Next Day. My legs were stiff and sore. Going down stairs was almost impossible. I wondered if my marathon t-shirt was appropriate business attire.
  
• The Third Day. It's amazing how much things change in three days. By the third day I went out for a short jog. As I was running I thought, "Maybe I'll do another one in the spring."

The fat people are right.

Training Log - February 7

It was about 20 today and overcast. I decided to do my "longer" run today because it looks like the temps are going to fall and hover around 0 this weekend. "Longer" was only about 3.3 miles but I am starting to ramp up.

The Advantage of Losing a Step

I'll never forget my first run on the treadmill. I stood on the treadmill and entered my age and weight. Then I had to decide what pace I was going to run at. Twenty years ago my training pace was about a nine minute mile. I ran 5ks and 10ks faster than that, but my day in and day out pace was about a nine minute mile. It was a pace I could keep up for miles and even hold a conversation with someone.

I entered "9:00", 3 miles and pressed "start." The treadmill chimed and the belt began moving faster and faster. My legs sped up until it felt like I was sprinting. I could've slowed the treadmill down, but that would have been admitting defeat so I kept up what felt like a three mile dash. Twenty-seven minutes later the treadmill stopped and I collapsed, red-faced and gasping for air. It took another twenty-seven minutes to catch my breath.

Either the treadmill was wrong, or I was seriously out of shape. The next day I went out and measured off a three mile route, started my watch and ran it as fast as I could. When I crossed the finish line I pushed stop and paused for a moment to catch my breath. I figured I would finish in about twenty-five minutes, proving that the now stupid treadmill was wrong.

34 minutes.

I was seriously out of shape. And so I began training in earnest. After overcoming a variety of obstacles I finally got back to fairly decent running shape. During the warm months I'm running 25-30 miles a week and can knock off a ten miler with minimal pain. I am training as hard as I did in my twenties and feel great.

But I cannot sustain a nine-minute training pace. My training pace is a steady 10 minute mile. In my twenties I figured that those slow old people just weren't running as hard as I was. Now I understand the impact of getting older. Sure, some people quit exercising or aren't trying as hard, but there are physiological changes that take place as well.

One of the key changes that affects runners is a decline in the maximum heart rate. As you get older, your maximum heart rate decreases by about 1 beat per year. Simply put, the heart cannot beat as fast, so aerobically the body cannot do as much. You can increase efficiency through, but you cannot increase your maximum heart rate. Effort is a percentage of your maximum heart rate. Put simply: An "in shape Karl" at 45 must work much harder than an "in shape Karl" at 25 to sustain a nine minute mile.

This isn't all bad. I actually like a 10 minute mile pace better than a 9 minute mile pace. Let's say that you are running marathon and you are wondering if you are "on pace". Believe me, at mile 17 it is difficult to multiply 9 minutes times 17 miles and then convert it to hours and minutes. 10 times 17 is much simpler. So simple I can do it!

So there are advantages to losing a step. It makes life much easier.

Training Log - February 5

20 degrees and overcast again today, but what a difference there can be between days. Yesterday was perfectly still. There was no activity at all. Today during my run I heard the chickadees singing, saw ruffed grouse in the popples and startled a deer. Not bad for a three mile run. It was a great start to the day.

Training Log - February 4

It was about 20 degrees this morning and overcast. I ran three miles on my usual route. It's funny how when you aren't doing any long runs three miles can seem like a long way. Perhaps its just having a lot going on today, but I found myself just wanting to get this run out of the way rather than enjoying it.

It Starts at the Bottom

I've started running again after a break of several years. Okay, this dad quit running when his kids needed to be chased and then didn't start again until he had gained a few too many pounds. So my break from serious running was over ten years. Closer to fifteen. Long enough to have become middle-aged.

I've learned some things about running as a forty-something.

When I started running again, of course I noticed how out of shape I had become. In my striving to get back into shape I ran into a problem I never had experienced before. I'd run about two miles and the top of my right foot would start to cramp. It was a weird feeling. In a way, it almost felt like my socks had bunched up under my toes. The top of my foot hurt and it would radiate up my shin. Sometimes I would be able to run through it, but it often brought me down to a walk.

I've been wearing orthotics since I marathoned in my twenties. I had never changed orthotics because my feet were always comfortable. Since it had been so many years, I figured maybe they were worn out and that a trip to the podiatrist was in order. He immediately fit me for a new pair of orthotics. When they finally arrived I slipped them in my shoes and took off running. They felt great!

Until about two miles out when my foot cramped.

I searched the internet looking for a solution, but nothing made sense. I didn't have plantar fascitis, shin splints, or ITB syndrom. Whatever it was, it was painful while I was running, but then I would feel fine within minutes of stopping.

Finally, I did what I should have done in the first place: I went to a running store. For me, that's a 90 mile trip to Duluth. I explained that I wore orthotics for over-pronation and wore a 10 or 10 1/2 shoe depending on the brand. I then told them about my problem with foot cramps.

The owner sat me down, took off my shoes, measured my feet and asked me, "Who told you that you wore a 10 or 10 1/2? You're at least an 11! If your shoes are too small, your feet will cramp!"

Who told me I wore I size 10 or 10 1/2? A running store clerk 20 years ago. I never new that as you get older your feet get wider and perhaps longer! I walked out of the store with a new pair of shoes, laced them up and have run for miles since.

It was one of the first lessons I learned being a middle-aged runner. There were many more to come.

Goals for 2008

It always helps to be running for a purpose. If there are races that you can shoot for, it gives an added reason to get out of bed and lace up the shoes. Living in the toolies there aren't a ton of races to choose from, so some of these have become an annual event.

Here's my plan of races for 2008.

The Two Town Ten Trillion Nanometer Race July 4th weekend in Nashwauk. It's a run between Keewatin and Nashwauk put on by the football team. That explains why this 10k isn't a full 10k, but it's always a fun run.

The Tall Timber Days 5k/10k race in Grand Rapids on August 2nd . I'll probably do the 10k, but the 5k is much more popular.

The Mora 1/2 Marathon on August 16th. This race will let me know if the marathon in October is doable.

The Whistlestop Marathon in Ashland Wisconsin on October 11. This race allows you to drop to a 1/2 marathon up until about a month before the race, which is great if I'm biting off more than I can chew.

Training Log - February 2

Finally! It warmed up to 20 above. A cloudy day still day with a few snow flurries. I drove out to the mailbox to avoid the icy driveway and did a three mile run outside. That's the way running should be! It felt good to be off the treadmill and back on the road. I noticed several well-used deer trails, I think someone might be feeding the deer so they come and go pretty regularly in those spots. Maybe I'll keep an I on those spots and set up a stand for son #1 to try bow hunting next fall.

Training Log - February 1

I woke up this morning knowing that it was supposed to warm up today, but it was still hovering around 0. The strong wind out of the south promised warmer temps, but the wind chill was too cold for these old bones. I ran another 3 miles on the treadmill. I'm getting sick of it, but it is good to work up a sweat.

Training Log - January 31

It's only -10 today, but I didn't have the will to bundle up and go for a walk. It's an easy "cross-training" day so I did a 30 minute hilly walk on the treadmill. You would think that a treadmill would be "easier" than actually running or walking outside, but it isn't. The fact that every footfall is exactly the same stresses the muscles identically with each stride. Outside the slight variation in the surface places slightly different stress with every footfall. I can tell when I've run a couple of days in a row on the treadmill. I needed the easy day today.

Training Log - January 30

I woke up this morning and read the thermometer. -25 degrees. Certainly not the coldest I've seen, but the swaying bird feeders agreed that it was way too cold to run outside. The wind chill was about -50.

So today was another 3 mile run on the treadmill. This time I watched the first half of the Georgia Tech/North Carolina game. The game was predictable, and so was the run.

Training Log Jan 29

Today was definitely a treadmill day. The temps were well below zero and the wind was howling out of the north. So I did three miles on the treadmill at my usual slow pace. Living in the north country the treadmill is a run saver, but how I hate it! It is so much more fun to run outside.

If anything makes the treadmill run go faster, it is having something interesting to watch on TV. Today it was a recorded Gopher/Hoosier basketball game. The Gophers lost, but it was close so it held my interest until the end.

Why "The Faster Pastor"?

The title for this blog actually goes back some time. Many years ago I shaved my beard into a VanDyke. I shook my head as I looked in the mirror. My wife asked me what the problem was and I said that I now looked like a "sinister minister." Well, the VanDyke has stayed and is slowly turning to gray and it is probably here to stay.

A couple of years ago I began to get serious about running again and when I did I announced that I would no longer be the "sinister minister"...I would be the "faster pastor".

I'm not sure that I can really be called the "faster pastor" in comparison to others, but I'm faster than I was when I took the sport up again.

The running, and the VanDyke, are here to stay.

Why a Running Blog?

There are several reasons, but I have to admit that they seem pretty selfish. Perhaps that's okay. In fact, as I look at many blogs, it seems like a good number of them are "just for fun." So here are a few reasons why I am starting this blog:

First, I figured that a web log of my training would reduce the clutter around home just a little bit. In a world that wants to go paperless, I sure find myself drowning in paper. Anyone who has seen my office knows this is a constant battle.

Second, running in January is hard, and I thought that perhaps keeping things on-line would help keep me disciplined. Sometimes just doing something differently is all it takes to keep going. If anyone does check this blog, they will be able to tell if I have been keeping up with my training or not.

Third, I write and talk a lot about faith. I think it would be good for me to write about something else from time to time. Since running is one of my passions, I decided that this would be it. Talking about running is a joy, but there aren't too many runners in these parts and this is a harmless substitute.

So that's it for now. School has canceled afternoon activities and I have to pick up the boys.