Wednesday, March 31, 2010

YDHTRA posting tomorrow

Sorry for the delay folks. It's been impossible for me to runcast this week due to high winds. I'm definitely taking you guys out with me tomorrow for my second 9 miler for the week.

There is a minor thing of an equipment problem. Seems I killed my old recorder on a 13 I did and transitioning to a new recorder. We'll see how it goes.

Saturday, March 27, 2010

long run

Tomorrows long run I'm going to refuel with real food. Wife made food. First layer soft taco layer, next taco sauce, next refried bean, next cheese... Cut in quarters like a pizza....

As some may know my normal refuel run is fueled by chia/agave/blablabla so we'll see this weekend how my digestive tract handles solid foods.

I've got a feeling that it's going to go very well. We're still dealing with whole foods, but in a diferent way.

22 miles here we come!

Wednesday, March 24, 2010


Today I ran with my Squadron and finished 4th of around 100 folks.

While not remarkable, what happened afterwards is.

At mile 4 of my fill in what I didn't get out of their workout, I found myself dozing off... I know I know, not sposed to do that. One loss of focus and WHAAM.


I was listening intently to Dirt Dawg and not paying attention (DD I don't hold you responsible) and my right foot cought the pavement. I processed this and guys I'm 100% serious my brain thought "Save the legs" because as we now know I'm doing the Frederick Marathon in a few weeks. I put my arms out, twisted slightly to the right and rolled on my left shoulder to absorb the blow.

The result was a torn up left hand, scraped left knee.... The leg could have been 1000 times worse if I would have landed differently.

Now I'm sitting here with superglue all over my body. I let everything weep and harden up naturally. With a layer of superglue over everything we'll heal up easily. But there's a lesson to be learned. I just talked about SA (Situational Awareness) in my last PC. I didn't stay alert. I let myself relax to the point where this happened.

Stay alert out there guys!

Couple of pictures from last weekend's half mary

At the Indian head rail trail that you'll remember I talked about on my 20 miler.

From Drop Box

From Drop Box

You don't have to run alone Episode 07

Hey there everyone, it's time for another YDHTRA episode. In today's bit I talk about my upcoming marathon! A bit on smoking, podcasts, and this run net community.

Sorry for the wind noise. I dropped the recorder during my half mary on Sunday and today the ear piece pickup went dead. That made it impossible to monitor if it was quiet enough talk or not.

Show notes:

Kelownagurl Tris
Early Morning Cruzin
Dirt Dawg
2 Gomers
Crazy Floridian

Food Rant

Episode 07 Direct Download

ipadio: You don't have to run alone - Episode 07

Sunday, March 21, 2010

Today's run

Today's run was really cool. Well not cool as in temperature, but cool in a way that was really a testiment to why we *do* training runs.

Today's run was to test what it felt like to go goal marathon pace (9:00 M/M) for a half marathon distance. Last week's 20 miler was a test to see if the cardio gods were smiling enough that I could *go* the marathon distance.

My family accompanied me for some of this run, what a great thing. They rode the bikes while I ran. The youngest towed along behind my wife in a carriage of sorts with the Chiwawa with her. Really good stuff. See we've biked in DC alot and we're pretty dogon good at biking all the monuments and whatnot. The only difference with today was that I wasn't stopping to smell the roses so to speak. They descided at mile 4 to turn around and snap some pictures and leisure their way back while I finished my run.

This worked out really cool actually cause then I really got to the job at hand. Evidently my youngest (5 yrs) got to get her own "training" run in as well. See she's training for the kids fun run while I run my marathon this May's 2nd.

The heat was at least a +10 BPM on my HR monitor and this was a really good guage on what to expect on game day. All in all it was a sub 2 half mary and it really gave me a boost of confidence that I *can* do this marathon. And I should be able to do it the way I've trained.

That's why we train right? To see where we are, what we're currently capable of. I learned alot of things on todays run. I regret nothing. Well I sorta regret that the fam didn't have a better time. Maybe we can figure out a way to make it better for them in the future. It was really nice having them out there with me today.

Monday, March 15, 2010

You don't have to run alone - Episode 06

Today we discuss a monumental 20 miler and the hazards associated with it, podcasts I'm listening to, and a bit of this and that.

Sorry for the show length, it went about 15 minutes over production. I tried to cut out as much drivil from me as I could but it still ran a bit long.

Show notes/links:
JayDub's blog
Jesse's blog
Banned on the run!
Living Barefoot!
Julia Armstrong
Eddie Izzard Marathon Man

Episode 6 Direct download

ipadio: You don't have to run alone - Episode 06

Sunday, March 14, 2010

Indian Head Rail Trail

Lets preface this by saying that my schedule for this week's long run was a 13. Next week will be an 18, followed by a 13/19/13/20 etcetera.

I had no intention to do what I did today

Ok. Got that done. But seriously folks. My co-worker tells me Friday, "Hey I found this great route on my bike this week and it's awesome." To which I googled it and raised an eyebrow.

What special about this route? It's an abandoned rail road section where Maryland pulled up the rails and ties and cleaned it up. They then black topped it and blocked it off to all motorized traffic. This route literally is tailored to anyone. It even has porta potties at parking lots along the way! I kid you not!

I live next to the District of Columbia. It's a flippin concrete jungle out there. And it's dangerous as !@#%$%^&*. That's why I only run on base. And that lends itself to boredom.

So I descided that I would run this route today. I got on this trail run and my jaw dropped. Beauty. Streams, wildlife, and the lack of humanity seemed to course through my veins. I drew power and passion today and nearly grinned the entire time I was on the run. I was listening to back episodes of A mile with me podcasts and the miles literally melted by.

I ended up doing a PB distance of 20 miles:
The run route!
Distance: 20.2
Time: 3:14:06
Avg Pace: 9:35
Calories: 3,189
Avg HR: 142
Elevation gain/loss: +1,475 / -1,450

Yes I hurt a bit from 17-20 but that's ok. Joints mostly, no muscle fussing or cardio issues. Fueling was my standard carrot juice, salt, chia, agave, lime juice. Zero issues with endurance. Some of the data points got messed up cause my garmin for whatever reason turned back on while I was on the road (I was monitoring my heart rate recovery). So some of the data points are messed up.

All in all the most miraculous run I've ever had. And I've vowed to myself and anyone who listens that any and all runs that I have on a day off or the weekend will be done on this trail. It was a serious departure from humanity.

And I loved it.

Thursday, March 11, 2010

Speed increase?

Adam Culp talked about his easy pace speed increase on his blog and it got me thinking. That's exactly what's happened to me recently. My 9:30 easy pace no longer feels easy, it feels lethargic. For the last 2 days my runs have been nearer to the 9mm range.

I talked a bit about this in ep05 of ydhtra. Is it the suppliment? Rest? Blizzards? Weight loss?

Does it matter?

And just like Adam postulated, do you embrace the change or call it a fluke. But for one, the amount of effort per Avg HR is much different now than it was even 2 months ago.

I don't have a race to plug into McMillan's calculator. It's been my bible for nearly 2 years now.

Thanks to the data of sport tracks I've noticed a significant difference in the last few months. So whatever it is, I've got to think that in order for me to challange my new self I will have to increase my pace accordingly.

To think that in '08 I could barely run a mile and a half in 15 minutes. 250 lbs. And now I know I can run 6-6:30 mm's for the 1.5 and am -65 lbs...

Man what a journey this has been.

Run for fun!

Monday, March 8, 2010

You don't have to run alone - Episode 05

What an episode. From a production standpoint I need to make sure that editing nearly 3 hours of audio down to 30 minutes (ish) is not just a challange, it's very difficult.

In this episode I discuss Geek Girl Runners nude escapade, our vitamix, some podcast shout outs and my scratch cooking.

Show notes:

GGR's blog

Early Morning Cruizin

What the Runner Saw

Quercetin at GNC

How to make Fetta

Crazy Adam Culp

Episode 05 MP3

ipadio: You don't have to run alone - Episode 05

Sunday, March 7, 2010

Today's run

Today's run began with much anticipation. I knew I wanted to do 13+ but honestly had no idea how I'd feel once I hit the road. I ended up recording Ep05 while on it. I'll edit it down tomorrow and publish. I'm pretty beat tonight and kinda just want to relax.

What made this run eventfull enough to blog about was the conditions outside. It was mid 50's so my gear was minimal, hardly any wind for the first time in recent memory, etc.

I tried a new cost effective version of my refueling gell.

Carrot Juice (made in the VitaMix all fiber included) for the Potassium
1/2 tsp sea salt for the required CaCl
1 Tbl Agave nectar
1/2 Lime juice
2 Tbl Chia seed

I actually found this to be a very good and effective electrolyte/refueling tactic. I honestly felt like I could go on all day. The reason I changed out the coconut water for the carrot juice is that coconut water is pretty doggon expensive here but carrots are really cheap and provide more than just potassium.

The run ended up being a personal best distance. The only reason why I quit was that I had told my wife that I'd be home by a certain time. And I didn't want her to worry. Run stats to follow:

Activity Type: Running
Time: 02:49:04
Distance: 17.13 mi
Elevation Gain: 1,388 ft
Calories: 2,677 C
Time: 02:49:04
Avg Pace: 09:52 min/mi
Avg HR: 141 bpm
Max HR: 151 bpm

So chalk it up to alot of factors I guess. Rest (at least 8-9 hrs a night), fueling, weather, everything came together for today's run that's for sure. I'm very very satisfied with today's performance.

Wednesday, March 3, 2010

You don't have to run alone - Episode 04

Show notes:

Today I talk about kitchen appliances, some shout outs and ramblings. And the "touchy" subject of guys and the chest area getting aggravated while on long runs.

Running From the Reaper Podcast - E95

Geek Girl Runner

Shock as Weight Watchers OK's McDonald's Food

Holy Bloody Nipples!

Very sorry for the audio quality in today's podcast. It seemed like rush hour out there with all the road noise. I also forgot to meantion Geek Girl Runner's adventure to help out a photographer get a mass of folks picture nude. Hilarity ensued when she says "We were up at the butt crack of dawn" to go get naked.... Nearly shot water out of my mouth when she said that. lol.

Really meant to include that but I get so distracted sometimes with the wind noise and cars. I have to pause to let the noise die down before I start up again and sometimes I loose my place in what I'm talkin bout.

Episode 04 MP3

ipadio: You don't have to run alone - Episode 04

Tuesday, March 2, 2010

Cool thing that happened to me today

So I'm running the perimeter of the base for

today's run

(8.8 miles for those wondering) Approaching mile 6 and I see a line of tail lights. I'm thinking ruh-roh raggy whats going on.

I come trotting up and then realize that they've shut down the perimeter cause the boss is coming in. Shoot. Wonder how long this is going to take I'm thinking. I can see the SF (Security Forces) holding folks up, and confirms it in my mind.

Then I hear the tell tale sound of an engine on landing. Where the fins come out to direct the exhaust of the engines in front of them causing a braking manuever.

Not seconds after that the SF lets the line of cars go, steps out of the center lane and walks off the road.

Without skipping a beat I grin the biggest grin and throw double hand horns up at the SF saying "I couldn't have timed that better! Thought I was going to have to stop!"

So a shout out to my boss and thank the President of the United States for timing his flight today to coincide with my run.

Back to your regularly scheduled program.