HM Recap: Chino Hills Trail Run, CA, March 28, 2015

We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses. ~Abraham Lincoln

My apprehension grew as did the hills on my approach to Chino Hills State Park. I sensed the tremendous challenge awaiting me here this fine morning. A mere 50 degrees and breezy an hour before race time (but it wouldn't stay that cool for long). I registered and returned to my car until the sun broke over the mountains.

As I stood with other runners waiting to use the restroom, the air was abuzz with anticipation and friendly conversation. Many knew each other from running groups, some who run this course on a regular basis, like the women beside me in line. Particularly helpful to me was a woman (a nurse with Kaiser) who gave me a 101 of what to expect of the course--first 2 miles of climb, including switchback leading to the ridge, rolling hills along the ridge out to 6-7 miles, the mile-long gradual descent of single track through waist-high grass, then the continued gradual descent leading to the finish--a loop with only a little backtracking. This woman and her daughter were running together (and had run the LA marathon together a few weeks earlier) and invited me to stick with them. I knew that I was going to run a slower pace but did line up with them at the starting line.

"Ready, set, go!" over the loudspeaker was our signal to head out. I kept thinking about maintaining a reasonable pace and found myself running a near identical pace to another woman. About a mile into the course, I initiated a conversation with her--a conversation that would continue for 8 miles worth of race. Like me, Rebecca was a first-time trail runner. Below are some photos courtesy of my new friend Rebecca:

The research I had done into what to expect of trail running and the training on hills, snow, and uneven surfaces paid off. Walking the uphills was more exerting than running other parts of the course. (My quads are testifying to that fact today.) This course changed my impression of "rolling hills" forever, since they went on for 5 miles and at the crest of each I was greeted with the vista of the runners--tiny, little figures off in the distance--walking up the next. As Rebecca's photos above show, the views were breathtaking. As I ran the single track through the tall grass I was thinking how trail running would forever taint my road running experience. It was a runner's high unlike any other, so much that I may find trail alternatives for other planned half marathons.

Kudos to the race organizers for:

• Clear race information on the website
• Informational briefing at the start of the race
• Awesome shirt and medal design
• Well-stocked station at about the halfway point (water, sports drink, snacks, gel packs, sunscreen)
• Plenty of food and beverage options at the finish

Met my goal of finishing in under 3 hours: 13.26 miles in 2:57.

Bassett Creek Snow and Geese

Once you choose hope, anything's possible. ~Christopher Reeve

I ran through snow today. My last MN training run before heading to CA. It's 40 degrees warmer in CA. I'd better take lots of water on Saturday's run. 70 degrees is going to seem so warm.

The geese are back at the park, too. Some don't pay any attention to passing runners. But other geese honk and hiss and flap their wings. And they haven't even built nests yet. Then there are the "land mines" along the path. (I wouldn't be so concerned if I wasn't packing my shoes in my suitcase with my work clothes.)

Spring is on a temporary hold in MN. It'll be back early next week--with temps in the 60s and buds bursting on the trees. Hope is in the air.

Update: Switched CT

I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious. ~Vince Lombardi

Due to a scheduling conflict I've switched the CT event from New Haven on 6/21 to Lime Rock on 6/14. Running on a Formula 1 track should be an interesting experience. I've walked other tracks--Road America, Watkins Glen, and Laguna Seca. The elevation changes and extent and banking of the curves were hard enough to walk and running on those features of the track will prove challenging. The race starts and ends with a lap on the track:

Another Registration - Fargo in May

Enjoy the little things, for one day you may look back and realize they were the big things. ~Robert Brault

Another commitment achieved today. I registered for the Fargo Half. It's the first registration for a large event. I made an exception to my normal criteria of keeping to small events since I have a friend from ND who may run with me (keeping my fingers crossed). The approaching fee increase and the metrics on the marathon website triggered me to act today and register. There's something very appealing, for a geek such as me, about visually displayed registration metrics, see screen shot below:

Happy Ugadi tomorrow! Wishing you Pachadi full of flavor and life full of happiness!

California, Here I Come

Cherish your visions and your dreams as they are the children of your soul, the blueprints of your ultimate achievements. ~Napoleon Hill

Milestone achieved: Registered today for Chino Hills Trail Run.

Training is going well. Started running in the snow to prepare. Now running in the grass along the trails with as much true trail vs. paved path as possible. Planning to run on Theodore Wirth Park off-road bike paths over the next few days, including a long run. A little uneasy about the challenge of the elevation and terrain, but looking forward to it.

My Poor, Aching (and Ugly) Feet

If you want to build a ship, don’t drum up people together to collect wood and don’t assign them tasks and work, but rather teach them to long for the endless immensity of the sea. ~Antoine de Saint-Exupery

I was in Philly for a work conference earlier this week and had a great 7-mile run along the Ben Franklin Pkwy and path along the river. If you're ever in Philly, I highly recommend making the time for a run or walk along the river path.

Moving on to feet. Thankfully, I have not yet lost a toenail, though I think I got as close as possible without. The bruised nail on my right big toe has slowly grown out to the point where very little of it is discolored. There is a pronounced ridge separating new nail growth from old bruised nail so that the new nail appears to be considerably thinner than what was there before.  See bruised toe as of today:

There are also the blisters and calluses. It's no surprise with the abuse a runner's foot takes both on impact and pushing off that blisters are a serial problem. Having bunions like I do has contributed to the problem, since it seems that the point at which my foot is widest is where the blisters tend to form.  See blisters and calluses as of today:

Checklist of a few hings to help avoid foot problems of a runner:

• Properly fitting shoes (I attribute my bruised toenail to shoes and will never make that mistake again)
• Shoes appropriate for your running technique
• Timely replacement of worn-out shoes
• High-tech synthetic socks that control moisture
• Toe nails trimmed, not too short or too long, not too curved (to avoid ingrown toenail)
• Cross training or occasionally switching running surfaces (concrete=worst, smooth, packed dirt=best)

Diet of a distance runner

You have to make up your mind at the start of the day that nothing that comes your way is going to steal your joy. ~Joel Osteen

For me, a long run goes better if I have a little bit to eat about every four miles. My sustenance of choice is a grape jelly sandwich on wheat bread. I eat a quarter of a sandwich at each four mile mark of runs of at least 10 miles. A bit of a rest to eat and drink, and no more wobbly legs. Energy gels could work, but I haven't tried since a jelly sandwich works fine for me.

A word of caution: Within 24 hours of a long run, avoid spicy foods, fatty foods, and foods high in fiber. I made the mistake once of not following this advice. It's a mistake I won't make again.

When I first started running I was having occasional hip pain. I started taking a daily dose of magnesium, a natural anti-inflammatory, along with my other vitamins (a multi with iron, immune system support with C, a probiotic, and E), and the pain subsided. On the days I run my long run I add an extra dose of magnesium. I take 200 mg tablets of chelated magnesium, currently Doctor's Best brand.

RunKeeper - A phone app for tracking your runs

Patience can be bitter but her fruit is always sweet. ~Habeeb Akande

Runkeeper.com

Success with running over a long period of time requires diligence to a workout routine. I found that using a phone app provided the accountability and tracking I needed in order to maintain a routine. Since I started running in March of 2013, I've logged 168 running activities. I use the following functionality of the basic version:
1) Track outdoor runs
2) Record indoor workouts
3) Alert when it's been 3 days since my last workout
4) Track PRs for distance, pace, calories, elevation, and duration
5) Observe mile split times
6) Participate in the occasional challenge

There is other functionality like setting goals that I've only used once.  And sharing with friends, which I don't really do since I'm running for personal improvement and not to get the best time.  It's a nice app that I'd happily recommend to others.



Any app recommendations of your own? Please post a comment.

Beginner's Guide to Training for a Half Marathon

For me, running is a lifestyle and an art. I'm more interested in the magic of it than the mechanics. ~Lorraine Moller, Olympic marathoner

Training is what makes it possible to enjoy the experience of running. Building up to a distance takes time. For me reaching the two-mile mark without having to slow to a walk was a major breakthrough. A mistake I made when starting out was running every day. I discovered that an occasional off, or active rest, day was better for my performance. My recommended training for someone just starting out:

1) Build up to a 2-3 mile run without slowing to walk
2) Build up to running in a pattern for the week (days 1-7/miles): 1/3, 2/3, 3/4, 4/rest, 5/3, 6/4, 7/rest
3) Increase distance. Day 6 becomes long run: 1/4, 2/4, 3/5, 4/rest, 5/4, 6/6, 7/rest

4) Increase distance to full training. Maintain this training for at least 4 weeks leading up to the event (see #5 for the week before): 1/5, 2/5, 3/6, 4/rest, 5/5, 6/10-12 (bring some simple carbs and lots of water), 7/rest

5) Reduce distance for week before event: 1/6, 2/5, 3/4, 4/rest, 5/5, 6/4, 7/rest

I consider my older son who runs high school cross country to be my coach. He gave me some great pointers for training that he learned from his coaches. In addition to distance, two other things to incorporate in your work outs:
- Intervals, or "On-Offs"
- Hills (find a challenging hill; after warming up, run the hill as fast as you are able; after reaching the top, slow pace; return to the starting point and catch your breath, then repeat up to 10 times)

Disclaimer: Check with your doctor before starting any kind of workout.

Properly Equipped - Shoes

If the wind will not serve, take to the oars. ~Latin Proverb

My older son is a high school cross country runner. Fortunately for me, a local running shop, Startline Running Store in Minnetonka, offers a discount to high school runners and their families. Good thing. Running shoes can be expensive. But for the most important piece of running gear, price isn't really the top consideration. I was thoroughly impressed with the staff at Startline and how they analyzed my stride and helped me pick the right shoes.  I tried purchasing a pair online, but won't do that again. Shoes are just too important.

My shoe-related characteristics:
Size=8.5
Pronation=Under
Bunions=Yes
Strike=Midfoot

My current shoes are Saucony Ride 7's, my second pair. I'm putting about 250 miles on a pair of shoes before replacing them. It's going to work out to 3 pairs per year. (Has anyone at Saucony thought about a subscription shoe plan? Just saying...) I'm really happy with these shoes but continue to research to find out more about proper foot gear to stay injury-free and keep my feet comfy.

HM Recap: LVTC Holiday Half (Henderson), NV, December 20, 2014

Nobody, I think, ought to read poetry, or look at pictures or statues, who cannot find a great deal more in them than the poet or artist has actually expressed. ~Nathaniel Hawthorne, The Marble Faun

The LVTC Holiday Half was an event I chose based on its date, not extensive research into the characteristics of the course. Mostly local runners, few in number, took part. The chatter at the starting line pre-race led me to believe I had a significant challenge ahead. The Three Sisters. Many of the runners were remarking how it was a difficult course to bike let alone run. One-quarter through the course I encountered them, three big hills. Then, the turnaround led me back to them. A local runner filled me in on an alternative name for them--the Three B's.

The last quarter of the race I was spent. The Three B's had taken their toll and had a significant impact on my time. I was never so happy to finish, just finish, a run.

Highlights:

• Cool and overcast, more like MN weather than NV, favorable for running
• Solar power plant - the sun broke through the clouds as I was passing and the giant panels were adjusting position
• Chatting with another runner and getting pointers on what half to run in Hawaii and which compression pants to buy
• PR for elevation change: over 3100 ft

HM Recap: Gear Western Country Half (Wayzata), MN, October 11, 2014

We all have dreams, in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort. ~Jesse Owens

It was a chilly October morning for my second half marathon. I hadn't yet set the goal to run one in all 50 states, but I knew I wanted more of this type of course with its rolling hills and vivid Fall foliage.  247 runners finished the half marathon.  I had a finishing time of 2:20, an average mile time of 10:40.  A better time than the first event, though time isn't as much my goal as getting on the course and finishing and talking to a few runners along the way, maybe even making some new friends.

First HM Recap: Wausau Half Marathon, WI, August 23, 2014

Running is a road to self-awareness and reliance--you can push yourself to extremes and learn the harsh reality of your physical and mental limitations or coast quietly down a solitary path watching the earth spin beneath your feet. ~Doris Brown Heritage

What I was looking for in an event:

• Time enough to train
• Small event with no qualifying time requirement
• Clear information on event website
• Not too challenging of a course

Wausau had what I was looking for.  Those who know how hot it can get that time of year thought I was crazy, but as luck would have it, the summer of 2014 was not as hot as usual.

The race went great. There were 149 runners who finished the half marathon. My training really paid off. The hill between miles 4 and 5 going out and 8 and 9 coming back was a real bear.  Other than that, it was no sweat, figuratively of course, because I was soaked. Weather was quite favorable--70s and misty with a light breeze.  My time was 2:26, average mile pace 11:11.  I could have run another one the same afternoon. Just kidding. But I seriously started thinking about running a Twin Cities event in October right after the race was over.