Learning to run more intelligently...

Salem Lake

       I've been working on getting stronger and preparing for the Salem Lake 30K this summer...   Somewhere around the end of 2011 and the 2012 Umstead Marathon, I peaked as a runner.   Until this point, I had gotten away with running too hard far too often.  While I was "getting away with it" I was fortunate to win a few races, set several PRs, and get much, much faster than I ever was.  But then my body just started to plain get tired.  Injuries began to pop up here and there.  I pushed through the 2012 Atlanta marathon and 2013 Boston and realized that I needed to really dial back the intensity, give myself a little break, and work on getting stronger.  I definitely haven't given up on trying to win the occasional race.  I definitely believe that I can still pull the rabbit out of the hat now and again.  Nor have I given up speedwork.  But the biggest lesson I've been fortunate to learn is the art of the truly easy run.  Too often and easy run meant just a little less hard than my most difficult workout.  Now, thankfully, I can really dial it back and just enjoy observing the awesomeness of Carolina North or Umstead Park.  I've also learned to push it much less often on my long runs thanks to Dave Stepp's wise advice.  I still push a long run once in a while, but I'm not trying to nail low 6:00/mile anymore.  As a result, I finally feel like my form is back to normal and I easily feel much, much stronger as a runner.  The speed is coming back too as I continue to work that once a week or so and take a week off from it as I need.  I'm really looking forward to running the Salem Lake 30K in a few weeks and hopefully I'm able to do Run at the Rock and the Frosty 50K this fall/winter as well.  I am always so excited to see and hang out with the kind folks I get to see at all these races!  Hopefully I can post a little more often and write a bit more about my training as I go!                              

Where did you go?

It's been a while...  Gotta get better at this blogging thing.

Wow, my last post was way back before Salem Lake.  Yikes.  So to quickly catch up, I ran a great Salem Lake race (one of my favorite races in the area), followed it up with a solid Atlanta Marathon (holy hills, Batman!) and indeed signed up for and am almost ready to run the 2013 Boston Marathon!  Aside from a few remaining creaks and aches and pains that undoubtedly come from both recovering from injury while continuing to train for marathons, and approaching one's mid 30s, I'm feeling pretty darn good.  I've been blessed to be nailing my long runs and have been better at being disciplined enough to make my easy runs a truly easy effort.  "The Trial of Miles; Miles of Trials" and such.  I've only got 3 more really long runs left (2x20miles and 1x22 miles) prior to Boston, and I can't wait!  A short post today, but I'll try to do them more regularly...perhaps once every 1 to 2 weeks.  It's rough trying to live up to the soaring heights established by the great Running Down and Barefoot Josh though!

"“Running to him was real; the way he did it the realest thing he knew. It was all joy and woe, hard as a diamond; it made him weary beyond comprehension. But it also made him free.”

Coming around

It's been a long, hot summer of recovery.  The glute/hip/IT/knee/hip/glute/quad/pride injuries that have been rotating in a sort of wheel of torture are finally subsiding.  This summer's been one that has provided interesting perspective that I likely otherwise wouldn't have sought.  Leading up to Umstead in March, I was running faster than I had ever run...including a huge PR at the Chicago Marathon.  While this was an absolute blast, I unintentionally became a slave to the watch.  After a great long run through the beautiful countryside, I'd feel great joy...and then I'd look at my watch.  Depending on the results, the joy would either persist or I'd mumble about how I could have shaved off another 3 seconds per mile or something.  Now, don't get me wrong, there's nothing wrong with wanting to train to run as fast as you can.  There is however something wrong when a given day's run results determine how you feel about yourself and your running.  While getting injured this spring didn't feel like a blessing, the Lord certainly used it as one to help me thank Him for the GIFT of running that He provides.  As my friend, Dave Stepp, mentioned to me, there is truly "joy in the journey".  I'm now feeling healthy and almost at 100%.  I'm still excited about intervals and long runs and getting as fast as I can, but now with a much more humble and thankful heart.  I've learned as well to be smarter in my training...not trying to "nail" every run or workout.  An article that helped me with this is linked. here: http://www.letsrun.com/2006/collegesuck.php

I'm registered for the Salem Lake 30K that is on 9/29/12.  It's a great race on a beautiful course.  I can't wait!  I'm also planning on signing up for the 2013 Boston Marathon, racing the Carrboro 10K, and the Atlanta Marathon (10/28/12), so a busy fall for me.  Looking forward to some great runs in the cooler weather.

Just for Grins...

Making up for lost time...the spring of my discontent

Alright, this is going to be an attempt to catch up on everything since December, with the hope of posting more frequently hereafter...

March 3, 2012: Umstead Marathon (the death spiral begins)
I was so excited to run my first Umstead Marathon!  I had been regularly training at Umstead and was primed and ready to go.  And then the night before the race, biblical rains descended upon the land.  I laughed in the face of these rains.  Bwahahahaha!  I took off at what felt like a very comfortable 6:10 or so pace, despite the course conditions.  I was feeling awesome.  I saw some friends along the way who were of amazing encouragement.  Through the turnaround at approx mile 15, I was feeling great.  Heading back down Turkey Creek...still feeling pretty good.  "Wow, I am crushing this!  Just hold on, only 8 more miles," I said around mile 18.  And then, as has been chronicled in many a blog (the epic "Running Down" for one), I experienced something that I have never had happen before.  All of the sudden, I started meandering.  My vision started getting blurry.  I recall people asking me how I was doing, but I honestly don't remember my response.  I was literally imploding.  The death march down Cedar Ridge and back up was just that.  And then, an amazing volunteer on a bike rode alongside me for the last few miles.  The conversation went something like this:
"Hi, I'm James.  What's your name?"
"Ugh...Dave"
"Dave, you don't look so good.  I've got food...sandwiches, Gu's, water.  Want some?"

At this point, I proceeded to eat everything in his backpack and drink several bottles of water over the last few miles, alternating walking, running, cramping and looking for soft places to crash and die.  This guy saved my bacon.  it was embarassing as all get out to lose an 8min lead with 3 miles left, but to finish 2nd overall with all that was a true blessing. 

Since Umstead, I have battled IT band, glute, and hip pain and been to some pretty dark places.  But with some prayer, great friends who encourage me, and healing, I'm feeling much, much better, and Umstead Park hasn't seen the last of me!  Hopefully, I'll tackle that marathon again real soon! 

April 21, 2012: Tar Heel 10-miler
What an amazing race!  So well done.  It was awesome to be standing next to Meb at the starting line.  I was coming off injury and ran conservatively, but was really happy with the result.  Fleet Feet does an amazing job putting on races and I love running for them!  The field was huge too...the most they have ever had and there was tons of energy because of it.

Present Day
Still some residual soreness, but I am much better and finally feel like racing again.  I had a great 15-miler with Victor Ornelas today.  I'm hoping to do a few Godiva meets, the 4 on the 4th, and a few others this summer as I train for the Atlanta Marathon which is this fall.

Future
Hopefully, I can make this funnier/more interesting in the future when I'm not trying to catch up on months of stuff at a time.

Quote of the Day
So, Lone Star, now you see that evil will always triumph because good is dumb.
- Dark Helmet

Wow, long time, no see!

Well, it's been um, the whole summer since I have updated.  Hopefully I'll get better at this.  Marathon training was awesome and I was blessed to be healthy throughout.  I ran a huge PR at Chicago (2:40:53).  Doing Run at the Rock tomorrow then setting my sites on the Umstead Marathon in March!  Race report to follow soon.

Summer Training Update

I've been very blessed that I have been relatively health thus far this training season.  Summer has firmly entrenched itself and while the 70F, 95% humidity at 6am mornings have been tough, I've been choosing those over 90F at any other point during the day.  Finally, I am getting a little used to it again.  As an aside, we recently took a photography workshop to hopefully take even cooler pics with our digital camera.  I'm looking forward to taking it to our races now!  Here's a cool picture I took last fall at the Salem Lake 30K, as the sun was rising:

Quote of the Day:
"Don't be obsessed with your desires Danny. The Zen philosopher Basha once wrote, 'A flute with no holes, is not a flute. A donut with no hole, is a Danish.' He was a funny guy." - Ty Webb

Assault on Mt. Mitchell!

Sorry it's been so long since there's been an update.  In May, Rebekah successfully completed the Assault on Mt. Mitchell bike race!  103 miles starting from Spartanburg, SC and ending on top of Mt. Mitchell.  It was 70F or so at the bottom of the mountain, and about 45F, foggy and misty at the top!  She rode tough and finished strong.  It was so good to be able to be there to support her and cheer her on.