29 June 2009

Race Report: 6th Annual Peach Run 10K (Clanton, AL)


The Fuzzy Butt 10K

 Okay, it wasn't really called that, but as you exit the interstate in Clanton, you see a water tower fashioned and painted to resemble a giant peach.  But as you can see from the photo above, it resembles a fuzzy orange butt.

If you recall, this Clanton race was the focus of my training this spring, as I hope to build some speed and set some kind of new personal record—and it was to be my first 10K, before I ran the Gadsden race on a whim.

Since Clanton is at least 1.5 hours from my home, I decided to spend the night before the race at my mom’s house and then make the shorter drive in race day.  All week, I had in my mind that the race started at 7:30 and that I would try to get there around 6:30 to meet the guys and warm up.  I did arrive around that time, but quickly found out that the race started at 7. 

I met the guys and we drove the course to see what lay ahead.  Not a bad course, first three miles and out and back on the main road through the area, then the 5K would finish back at our start area while the 10K would hang a right and run some country/neighborhood roads. 

I decided this week to wear my fuel belt, since at 7 the temp had climbed to 80 degrees with equally high humidity.  At the gun, we were off, and I watched my new friends take off in their speedy way.  Before the race I thought we had agreed that we would run together for the first 50 yards then break off into our race paces.  No sooner had the gun sounded did I look around and all that was left was little puffs of smoke, much like Road Runner leaves when he takes off away from Wile E. Coyote!  That’s okay.  I had told them to “save themselves” and not wait for me.

The forst three miles of this race felt good, I was running a 9:30/9:45 pace and felt strong, but determined not to look at my Garmin continuously, as I am wont to do.  By the 5K/10K split, I was running at a 5K PR pace and might have broken 30 minutes in 5K had I stayed on that route.  In retrospect, I probably should have, because soon after the split, my body, which had performed wonderfully to that point, announced to me that we would no longer be running that fast in that heat. 

So the next 2.5 miles were a struggle, to say the least.  My Heed could only do so much, I couldn’t get enough water, and the heat took its toll.  It affected everyone—even the fast dudes.

So I struggled to a 1:15 in the 10K.  Respectable, yes, but 7 minutes slower than my 10K of the week before.  We live and run and learn.  Race day brings all sorts of variables that we just cannot train for.  As runners, we leanr to adapt to the conditions.  If they are favorable, like in Gadsden, we can push forward to new highs.  If they are undesirable, like Clanton, then we adapt and survive the run in order to run again.  Each training run, like each race, is an opportunity for us to learn from our selves and about ourselves.  If we are paying attention, then those lessons will take us to areas, times, and heights that we can only imagine.


       

Episode 24: A Tale of Two 10Ks

Episode 24: A Tale of Two 10Ks

This episode Gorodn reports on 2 10K races he runs on successive weekends.  One is great, the other is not.  In Gadsden on June 13, he ran his forst ever 10K and had probably the best race he’s run in 2 years.  The other, in Clanton Alabama, was a hot, humid affair that he was glad to survive.  But while in Clanton he meets two fellow bloggers and twitter friends, Mark (bamarunner on Twitter, bamarunner.blogspot.com) and James (alroadrunn3r on Twitter; earlymorningcruzin.blogspot.com/).

After the race they stand around talking about all things running, Dirtdawg, compression socks, and anything else that pops in their minds.


26 June 2009

New logo

If you are reading this, no doubt you have noticed the new blog logo. this comes courtesy of Ron Wireman, an artist with whom I've become friends with on twitter and through the podcast. He held a twitter contest a few weeks ago for folks to guess his one-mile time in a n upcoming race. I guessed correctly, or closest, to be precise and won a free caricature. We started talking and both came up with the idea for the caricature to take the form of a new logo for the blog and podcast. I am blown way. This is MUCH., MUCH more than i could ever have imagined that he would do. I am floored. The feedback from family and friends and readers has been great.

You can find out more about Ron by going to the following links:

www.wiremanarts.com (view samples of his work: he does murals, caricatures, and portraits)

www.yourbrideidea.com (This is Ron's wife April's site, she has started a business designing custom wedding invitations. She also does graphic design--logos, newsletters, postcards, and business cards)

Interested in them or their services? Email them at: ron@wiremanarts.com or april@yourbrideidea.com.


14 June 2009

Rockin' on The River 10K: Race report




Swag from the race

On June 13, I ran the Rockin’ on the River 10K in Gadsden, Alabama.  Gadsden once had a vibrant and active running club but it eventually fell into disrepair and the club faltered.  For years they hosted a 10K called the Spring Run.  This race was run on the old Spring Run course.

Since I have planned to run a 10K in Clanton, Alabama on June 20, I decided to treat this as a training run.  Plus, I didn’t hear about this particular race until Thursday of race-week.  So, on a whim, and looking for a t-shirt to add to my 365 race shirt goal, I registered at the last minute.  To make sure I didn’t get lost on Saturday morning, I drove to Gadsden (about 25 miles away) during my Friday lunch hour and pre-registered for the event.  I figured that I was going to run on Saturday morning, so why not test myself, support a local race, and get a shirt.

Race morning saw me rise about 3 hours before the 8:30 start time and a eat peanut butter and jelly sandwich on wheat bread, which I have found to be light and filling enough to be a great pre-race meal for several races now.  The PBJ doesn’t upset my G.I. balance, and it is easily and quickly digested.  I also prepared about 40 ounces of Hammer Nutrition’s Heed, half of which I sipped during the drive to the race, the other half I planned to consume during the race.

As I approached Gadsden, I saw dark clouds on the horizon and concluded we’d get a little rain.  By the time I parked the car, the bottom had fallen out and the rain was falling pretty heavy. We still had at least 45 minutes until gun so I expected it to maybe clear up. 

Since this was the renewal of a race that had not been run in years, there were a few growing pains.  Having a strong rain shower at race time killed any walk-up registration, so there was a small, but devoted band of runners, some 40-50 strong, who braved the elements for a 10K jaunt through Gadsden and some of its nicest scenery.  But the flyers for the race announced an 8 a.m. start, but the newspaper announced that the start was 8:30.  So we all waited around a bit longer for the later start, which allowed some of the heavier rain to pass.  There wasn't a great deal of course security, and we often found ourselves dealing with traffic.  But the organizers were enthusiastic and several drove along the course to protect our path.  I was impressed with the small band of race organizers.  This is a race I plan to support in coming years.  There were even a few folks talking about renewing the Gadsden Running Club.  I told them I'd join and do what I could to help.

Like I wrote, I went into this run seeing it as a last training long/hill run for June 20th 10K.  But the temps were lower, at about 68 with tolerable humidity, and the rain was light with very cloudy conditions.  So I decided to see what I could do.  This is a hilly course but the first mile is down hill mostly, so I went out faster than usual and moderated my pace in mile 2.  I was cruising along averaging about 10:50 or 11:00 per mile pace and after I was good and warm at mile 3, I really felt like I had some mojo.  I decided to see if I could finish below 1:10:00. 

After the Country Music Half-marathon fiasco, I learned some hard lessons.  I learned that hill work should never be neglected.  I learned, too, that speed work is more important than we think.  I tried to be loyal to both during this training.  I did longer speed intervals of at least 800 to 1200 meters, and my Saturday long runs had hill repeats in the middle to replicate race conditions of hills late in races. 

I recalled lessons from Chris Russell of the Run Run Live Podcast (runrunlive.com) about how to climb hills without sacrificing form.  I recalled the way my legs felt when I had entered into a nice steady, but hard pace on speed intervals.  Everything seemed to fall into place.  All of my training clicked.

Here are my splits


 At three miles I was just over 33 minutes, and concluded that I could probably pull this off.  At 4 miles I was just over 44 minutes.  My pace had not fallen off as it has in past races.  I was feeling strong, if not stronger, as the race went on.  I could feel some strength in my legs as I climbed.  I did take four brief walk breaks, three at water stops, and a fourth after a particular nasty hill.  No longer than 30 seconds were these breaks, just enough to catch my breath and regroup.  At mile 5 I was just over 55 minutes and knew that my goal was in sight.  I told myself to push it in the last mile, that I had all day to rest and take a nap.  I was close to achieving a goal.  I was pretty excited.  Not sure why, but the last mile of any race seems to last longer than the others.  And such was the case this time, too.  But I still had strength and you can see from my splits that my last mile was faster than my first. 

I crossed the finish line in 1:08:43 (gun time).  Since this was my first 10K, I now have a new personal best.  I run a 10K on June 20 in Clanton Alabama with some new friends and I’ll try to better my time.  Now that I’ve run the distance, had some success, and know what to expect, I hope I can improve my performance.

 Here is the elevation chart. Pretty hilly course, no?



My new Brooks ID shirt.  I am a member of the Brooks ID team, "Inspire Daily"

Episode 23: Team All Ears


Gordon interviews Michelle Scribner-MacClean and Mike Scopa, the co-captains of Team All Ears, a group of Disney fans and runners who will run during Marathon Weekend 2010 while also raising money for Avon Walk for Breast Cancer.  Please support their efforts.

Useful links:

Team All Ears info page
http://allears.net/pluto/teamallears.htm

Team All Ears Running Blog
http://land.allears.net/blogs/teamallears/

All Ears Net (perhaps the most widely distributed Disney fan newsletter; 1000,000+ subscribers) 
www.allears.net

Direct donations for AllEars.net on the Avonwalk site:
avonwalk.org/goto/debwills2010

Please support these runners and their cause.  


28 May 2009

Fuel Belt Review

I have always been curious about Fuel Belt products, but being a pear-shaped guy (read: I still have a gut) I was leery about buying the product because I wasn't sure how they would fit me and I hated to spend 30 or 40 dollars on something I couldn't use. But after scanning their website I noticed that some of their products are fit for us larger waisted guys. The Fuel Belt folks were kind enough to send me two products to wear-test. The first is the two-bottle Wachusett belt. This is a Velcro fastened belt with a pouch and two 10-ounce bottles.


That belt is on the bottom of the photo above. I have run in this belt several times and really like it. The bottles do not bounce and are securely fastened by the slot straps and an elastic cord that can be fitted over the nozzles. It has some elastic in the belt part so it has a little "give" when fastened snugly around the waist. The pouch is just big enough for an iPod Nano, and a gel or two. But it is not big enough for my iPhone. (I wanted to carry my iPhone on some runs so I purchased for 9.95 the medium pouch, which fits over the belt and is made of neoprene. The medium sized pouch is just big enough to hold an iPhone snugly. Since it is neoprene, it will repel water and moisture pretty well, I suspect, even though I will continue to put my phone in a plastic sandwich bag for safer keeping.)  All in all, I really like the Wachusett Belt. Here is a link to the Fuel Belt webpage and more info on this belt. (Fuel Belt describes the pouch as being in the back, but I wore it with the pouch in the front, so I could get to my gel and iPod). http://www.fuelbelt.com/fuel_belts/2_bottle.html

The other belt they sent me for testing was the Crush Belt (http://www.fuelbelt.com/outdoor/bottle.html). This has a 22 ounce bottle and a small pouch. The bottle is carried at an angle in the rear. I ran with this belt twice and while I like it, I do not like it more than Wachusetts belt. I found that the bottle leaked a little, and bounced a little. But that minor problem aside, I thought the belt was effective and I was abe to get a gel and my iPod Nano in the pouch. The tighter you cinch the belt, though, the less space you have in the pouch as it is drawn tightly over the body. So don't expect to carry a lot of items in that pouch. I am also a little curious as to why they have a velcro fastener instead of a clip. There is a reason, I am sure that probably relates to their triathlete support and heritage. Perhaps they'll provide me an answer someday.

In all of my long runs leading up to the Disney Marathon I had used an old Camelbak backpack hydration pack. While it met my needs, it didn't make me a fan, because I didn't like  having shoulder straps contrict my movements, nor did I like having a heavy fluid-filled pack on my back. Granted, the Camelbak was an older model and they have updated their products in the three years since I bought it, I do prefer a waist pack for hydration now. I would like to try the Camelbak Waist packs in a wear test and may see if they'll be as generous as the Fuel Belt folks.

So, if you are a runner who is not fully "runner shaped" or were a little leary about Fuel Belt products, rest easy, because if they fit me well, they will most certainly fit you. My thanks to Fuel Belt for allowing me to try their products.

26 May 2009

Run the Disney Marathon in 3 minutes!

Earn an extra medal this fall

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18 May 2009

Episode 22: Review of the Country Music Half, and other stuff



I ran the Country Music Half-Marathon on April 25. My goals for coming into this race were twofold: 1)break a 2:30 time, or 2) better my 2:48 best in the half. As you probably now know if you listen to the podcast, I failed at both. This was the hottest day of the year for Nashville, so the heat affected hundreds of runners. So much so, that a good number of those running the full, decided to bail at the cutoff point for finishing the half. I saw at least three EMT teams rushing to treat or treating downed runners. The other factor responsible for my bonking and not meeting either goal was the new course. Aparently race organizers wanted to present runners with a prettier course, more scenic, than in the past. Well, I can tell you that the course was pretty. But it was hilly. Here is an elevation chart from my Garmin that shows you how hilly.



I finished the race in 2:49, which is one minute slower than my previous 1/2 best time. Although I had my Garmin, I had bumped the pause button at some point early in the run and didn't realize it until at least 1/2 to 3/4 miles later. And with all race clocks set to gun time, and the fact that my wave didn't start until at least 45 minutes AFTER gun time, I had no clue as to my total run time or distance covered. I had guestimates, and I knew my pace at any given moment, but with the heat, the hills, and the off-track Garmin, I was frustrated, tired, and bonkalicious.

Gladly, I didn't fall out, hurt myself, suffer dehydration, or die, as one runner did after he finished the half. I survived and learned a great deal about running. Although I had heard this maxim so much in the past :" training is training, race day is race day. You never know what that will bring." It never really hit home until the Nashville experience. I may have cursed my running existence on that day after the finish, but I now realize that I am fortunate to run any distance at all and am thankful to have the opportunity, even under oppressive conditions.



Meeting the FAMOUS Jason of Trilogy Running


After the Race--Not Happy with my performance


Pretty nice medal awarded for surviving the hills and heat.


The Disney Endurance Series medals. My goal is to have one of each.


The rest of the Disney Endurance Series medals

Episode 21: The Bonking Zone



Gordon enters a new dimension as he runs the Country Music Half-Marathon in Nashville.

Episode 20: Interview with Hammer Nutrition co-founder Brian Frank


Gordon interviews Brian Frank, the co-founder and owner of Hammer Nutrition.
www.hammernutrition.com

29 April 2009

Episode 19: Lisa Colvin Interview, part 2

Part 2 of the Lisa Colvin interview.

Plus your voice mails and emails.

All music courtesy of Podsafe Music Network.

Just a reminder: this podcast is a fan-produced podcast and is not affiliated in any way with the Disney Company or its affiliated entities. (That means I cannot get you in the parks for free! I wish)

24 April 2009

Country Music Half-Marathon




Heading to Nashville for the half there. My bib number, for those who care, is 21920.
The tracking system is web-based only so you'll have to go to www.cmmarathon.com and look for the tracking link there.

The goal: break 2:30 for the half.
The secondary goal: set new PR by running faster than 2:48.

I'll have my recorder to take some audio for the race and my iPhone to Tweet splits. (twitter username: disneyrunner)

If the race is going well and I am running well, I may Tweet less so as to not lose time.

22 April 2009

Episode 18 Interview with Lisa Colvin (pt. 1)


Gordon interviews his friend, coach, and world class triathlete, Lisa Colvin.
-they talk about her athletic career, how she got started doing triathlons, what it is like to be 12th in the world in the Olympic Distance Tri, and how she ever got Gordon to run a marathon.
-Gordon gets a few nice voice mails
-Gordon and Hudson talk about Club Penguin (www.clubpenguin.com)

-All music courtesy of the Podsafe Music Network

20 April 2009

Please Stand By, We are Experiencing Technical Difficulties




We moved this past weekend, and although I had called AT&T well in advance, they failed to transfer my phone or internet service.
It may be a day or two longer before I can get the podcast up. Good news is that this is AT&T's issue, so they won't gouge me with maintenance charges.

13 April 2009

Episode 17: D23, Web 2.0, adventures with the boys

Gordon gets back to rambling about Disney's new D23 "club," has weird conversations with his sons, receives nice voice mails and birthday wishes from listeners, catches a cold, and does enough speed work to kill a horse.

Running in Disneyland and Disney World Endurances races (1/2 or full marathon) in a calendar year?
Check this out:
http://disneyworldsports.disney.go.com/dwws/en_US/amateurSports/sportDetail/detail2?name=coast2coast2DetailPage&bhcp=1


If you haven't left feedback on iTunes, please do so. The show is (as of April 13) ranked 14th among the "amateur sports and recreation" category. Who know what it will be tomorrow.

Nice links. Please visit and leave copious comments:

I Run Because I Can
bloomimgtonrunner.blogspot.com

The World According to Nick
www.nickphillipsworld.blogspot.com

Going Goofy
http://goinggoofy.blogspot.com/

The Road to the 2011 Disney Marathon
http://2011disneymarathon.blogspot.com/

Bamarunner
http://bamarunner.blogspot.com/

04 April 2009

Episode 16--Interview with the founder of Go Wagon




-Gordon runs from lightning
-He interviews Rich, the founder of Gowagon.com and Shared Vision Track Club (sharedvisiontrackclub.org)
-He picks up his kids at school without other moms yelling at him
-Gets voice mails from Veganrunningmom and Trilogy Running

Music courtesy of PodSafe Music Network

01 April 2009

Hammer Nutrition

I've used Hammer gels before, but have only purchased them from a running store. I'm running out of my Clif Shots, so I thought I'd try some hammer stuff for a change.

They usually send out some samples of their other products, this much I knew. But I didn't know how much stuff they send. Here's the list:

Product Usage Manual - Red
Book - Endurance Athlete's Guide
Whey Unflavored (1 Smp)
Magnet
Hammer Gel Apple-Cinnamon (1 Srv)
Hammer Gel Raspberry (1 Srv)
Hammer Gel Unflavored (1 Srv)
Endurolyte Samples (4 Cap)
HEED Lemon-Lime (1 Srv)
Recoverite Strawberry (1 Srv)
Hammer Bar Almond/Raisin
Hammer BALM (1/4 Oz)

Nice job, Hammer.

29 March 2009

Episode 15: Freedom sports


-Interview with owner of Freedom Sports in Panama City, Fl (myfreedomsports.com)
-Gordon tries to lure Pearl Izumi into letting him wear-test their shoes (motion control 11.5)
-He does some tunnel shout-outs in an effort to steal listeners from Trilogy Running (trilogyrunning.com)

28 March 2009

Preston's Art

Here are a few of Preston's creations:






23 March 2009

Don't forget your glasses...

I mentioned this in the podcast, but I forgot my Oakleys when I ran the early morning bridge/hill intervals. So I had to wear my wife's girl glasses. Here is photo evidence that I shouldn't wear them any more.



22 March 2009

Spring Break

Here are a few pics from our spring break on the Florida Gulf Coast. It was college spring break as well, but we tried not to let the drunken chants of some college students dampen our fun. I ran a lot (in fact, I had one of my best running weeks in a long time), found a brand new running store (which will be the subject of a future podcast episode) and spent some quality time with the family. I also bought some cool "world beers" form world market.


No spring break is complete without spending 20 dollars in tokens to win 2 dollars worth of trinkets


Nothing says fun like burying your brother in the sand.


Needs no comment.


Nuff said

15 March 2009

Ahhh, a week at the beach

Spring break is finally here and like most college-affiliated people, I am at the beach. Kind of ironic, really, I spend all my time surrounded by college kids and when I get some time off I head to a place where I am surrounded by college kids. The good thing is that this week is kind of early in spring break season and the condo is not overcrowded and most of the kids have been fairly well-behaved. Plus our condo is surrounded by full-time occupants, so I hear no music or partying at night.

Had a great 8 mile run today. I follow a side road across the road from the condo. With the Garmin it is very easy to set out and run until time to turn around and head back to home. I was scheduled to run 7, but I lost track of my location and had to run closer to 8 miles to get back. That’s okay. I cut back my long run last week so I needed to make up some miles. Being at rhe Gulf fof Mexico, there is no elevation, so my hill work on Wednesday will be on the big new bridge that spans the bay (I uploaded a video on runcast.tv last december when I ran the sme bridge: here's the link: http://www.runcast.tv/video/hathaway-bridge-run-florida).

Since I’m off work for a week I plan to nap a lot more than usual, which is never.

Episode 13 of the podcast is ready for download.

05 March 2009

An incredible gift


On episode 10 of the podcast I had half-jokingly made an appeal for both a Garmin and Apple sponsorship so I could get a Foreunner and an iPhone. Of course, those firms will not sponsor a back-of-the-packer like me, so I did it for the joke. I think I also promised to foster world peace if they gave me one. See, we're trying to buy a house and any expense that we don't really need, we are trying to eliminate. I have a birthday coming up, and I could afford to buy either the iPhone OR the Garmin, but surely not both.

A few days passed and I received an email from a listener, two listeners--a husband and wife, in fact. They had both run Disney in January and both had Forerunner 305s. While at the marathon expo, one of them had purchased a 405 and they were left with this 305 that they no longer needed. They had even remarked to each other that it would be nice to give the 305 to someone who could use it. Then they heard episode 10. They wanted to give me the forerunner. I was blown away, humbled, and more than a little embarrassed. I felt slightly ashamed for begging like that. Offers by me to pay were rebuffed and I was encouraged to keep up the podcast as people were getting something good from it. What a great feedback, better than iTunes feedback for sure.

I am now challenged to pay this kindness forward, to merit this great and wonderful gift from a fellow runner whom I have never met, but who shares this passion for running. I want to become a better runner, a more efficient runner. I want them to be proud of their gift and to never regret sending it. That is my challenge.

01 March 2009

Snow Day and a blog plug

Well, Alabama finally got snow today. Well, it has had snow before but not since my kids have been alive. We lived 9 years in Louisiana and got one snow storm. Unfortunately, my oldest was barely 1.5 years old and hated it. Ever since, he has wanted to play in the snow. My youngest, Hudson, has never seen snow. On two earlier occasions I had notified them of inbound snow, only to have the forecast fail me. Today, though, we had a 90% chance of 2-4 inches. I'd guess we probably got 1.5 inches, maybe 2. But it fell strong and long enough for the guys to get in it several times and do snow angels, pummel me with snowballs, and get real cold. It was a blast watching their faces. I was so happy for them, and pleased that the pressure was off of me for all my failed snow predictions!

Here they are as the snow started falling.


The snowman. Not much, but we made him look mean.


What's snow without snow angels?


Dad and youngest son in a moment of peace before the big snow ball fight


By the way, here is a plug for a great blog written by Nick Phillips. Please go give it a read if you get the chance. He likes running and he likes Disney. He's got it all! Find it at: http://www.nickphillipsworld.blogspot.com/

Mardi Gras in Florida (I've got some beads to prove it)

Last weekend we traveled to Florida to see my mother-in-law. She had had cataract surgery and we went down to say hello. By coincidence, it also happened to be the weekend of Panama City's Mardi Gras celebration, a two day festival on Friday and Saturday replete with Zydeco and Cajun bands and a couple of parades. Living in Monroe, LA, the past few years, I found that all that city can muster is a single parade a week before fat Tuesday (that's what Mardi Gras means when translated=Fat Tuesday). [To be fair to Monroe, no one goes there for Mardi Gras anyway]. P.C., while their parades weren't so impressive, at least had several of them and a 2-day festival. Not a bad job at all. It was fun. And the Gyros tasted incredible.

They also put on a 5K race. So, knowing we'd be there I signed up. I really don't enjoy 5Ks. I am no distance running elitist mind you, but I have a tendency to go out too fast and overstride, which generally results in shin tightness and a not-so-fun race. I'll run them, but I have to muster the discipline to run MY race, not the race of all those in the field with me. Well, I did it again, I scooted out at close to a 9:30 pace and by the time I reached the half mile mark, I was already tired and my shins were tightening. I ran it in 33:00:06, which is the best 5K since I ran a 30:33 PR almost two years ago. Hence my quest for speed while training for the Country Music Half-Marathon in April.


The start/finish line.


Very pretty course. We ran right along the Bay.


The Bay.


Imperial Stormtroopers have a long Mardi Gras connection, I suppose.


Zydeco Band from my part of Louisiana, LaFourche

18 February 2009

Orthotics and other stuff

Yesterday I drove to Birmingham to pick up my orthotics. Here's a pic:



They feel and look better than I expected. I can't run with them for at least a week. My feet have to grow accustomed to being supported in their normal state. So, I've worn them in my work shoes and will do so until early next week. But I think these will work out well. Of course, the proof will be when I run with them. If you will notice, there seems to be a round bump in the mid-foot area, just past the arch. He put that there to support that part of my foot. While I can feel it when I start walking, it feels good after a few steps. Kind of weird.

As some of you know, at least those of you who are Trilogy Running fans (www.trilogyrunning.blogspot.com), I travelled to Birmingham this past weekend to see the Mercedes Half- and Full- Marathon. Jason of Trilogy was running his first half, and his brother Shawn, who has a strange-but-true butt injury, came over. We had a running podcast summit and enjoyed meeting each other for the first time. They live in Atlanta, and I am in Jacksonville, AL, which puts us only an hour or so apart. They are two very nice, and very funny, guys. I took some pics of marathon surroundings during the race. I've never really paid attention to the finish line areas of such races unless I was crossing them, and became fascinated at the level of organization and preparation for the finish line, the part of the race that most people never forget, exspecially when it is their first.


The finish line, not quite ready.



Lots of those thin Mylar blankets. It was a cool day, they would need them.



More orange quarters than I've ever seen.




The prize. Half-Marathon medals.



Here's Jason. He was cramping pretty badly, so much so that several massage therapists came over to assist and see his calves, which seemed to be some sort of medical oddity.



Trak Shak (www.trakshak.com) is a local Birmingham running specialty store. The people there are sharp and know their shoes. I've bought several pair form them over the past year. Scott strand is a local running celebrity in Birmingham and co-owns and manages a couple of branches. He's pretty fast--once ran a mile in 4:00:01. But they've always been nice to me and allow me to loiter in their store and ask pesky questions for longer than I probably should.

09 February 2009

My feet

Got fitted for orthotics last week. I'll pick them up next week, but thought you might be interested in what my feet look like in the special molds that they use to craft the orthotics (yeah, sure we are, you bore). I also bought some new shoes.



Contrary to conventional wisdom, the pedorthic guy (that's what they call the person who builds them) says you should buy your new shoes before you get the orthotics fitted for the shoes. So I bought some Saucony ProGrid Stabils.


These are a sweet ride. They are lighter than the Mizuno Renegades and the Brooks Beasts. Both of which I can still run in but in low miles. I've run in them twice and they feel better each time.

I'm in my last week of 3- and 4-mile recovery runs before training for the Nashville Half marathon. It has been hard to get motivated without a plan. I suspected as much--without some goal to work for, I feel lost and aimless. But it does feel good to run again.

02 February 2009

Back in the saddle

Sorry for the long delay. Haven't had much to say, really. I was sick as a dog for 2 weeks after the marathon. I heard that one's immunity is at its lowest after a marathon, so I figure I picked something up soon after the race. So, after a week of coughing and a running nose, then another week of coughing and a z-pack from my doctor, I improved enough to go for my first run. Two weeks without running was weird enough, but the way I felt when I returned to the road was even stranger. Nothing felt natural. It was as if I had just started running. Here we are a week later and into week 2 of my marathon running recovery and I feel better.

I did go to the orthopedic doctor last week for an examination of a nagging foot issue I've had since late October. It turns out I have a mild case of posterior tibial tendonitis. That is to say that I have a slight swelling in the big tendon that wraps down your lower leg and around the back of that ankle bony-knob on the inside of your foot and connects to the tarsals below. Dang. Just look at the picture below. The first arrow, the one on the upper right is pointing to the exact spot where I have developed a small knot in that tendon.



This tendon helps support the arch, so when you have an issue with the tendon you can suffer fallen arches and/or feel soreness in the arches. That's exactly what I felt beginning in late October. Weird thing though, it got better over time. Even as my mileage picked up in November and December, the soreness subsided and only appeared late in long runs or 8 or so miles or more. This is a common overuse injury and can be corrected or treated by stretching techniques and even the use of an orthotic. So I'm getting fitted for an orthotic on Wednesday. I'll have it in a week and will see how it goes.

I've also experienced intermittent numbness in my left pinkie toe. The ortho doctor was not concerned and said this is a common occurrence in some long-distance runners when the feet pound for so long on the pavement and nerves therein get smacked around. It is getting better, so I no longer think I'll lose a foot.

Here are a few things I haven't missed since running Disney: clif shots and powerade. I had enough of both of those during the marathon to last for a long while!

What's next? My friend Lisa is working on a half-marathon training plan or me with the goal of running in Nashville in the Country Music Marathon/Half-Marathon on April 25.

Recording a new episode of the podcast tomorrow on a cold morning run. Supposed to be 23 degrees when I head out. What is this, New England?

23 January 2009

Slideshow of my marathon experience


Find more videos like this on RuncastTV



The song is "Finish Line" by Steve Parsons, available at the Podsafe Music Network.

19 January 2009

R2D episode 7 now live

Episode 7, marathon recap, is now available in iTunes. Of course, you can download from the column on the right!

15 January 2009

Disney Marathon race report (part 2)

The race started with a huge barrage of fireworks as thousands of runners walked/jogged toward the start line. Thanks to great corral placement, I crossed the start line only 2 minutes after the gun. Jodi and I ran together for a good while. With so many people and so much interaction along the way the early miles seemed to fly by. Jodi and I talked like long lost friends as both of us marveled at the size of the field, the music, the support. I now realize that I started out too fast. I should have been running at least 30 seconds a mile slower to conserve energy for later in the race, but in the pre-dawn hours the weather was great, I felt strong, and the running came easy as Jodi and I ran and chatted along the course. The Disney marathon takes runners through all four parks and near several resorts, and it seems designed to provide stimulus and support just when you need it. You’ve gone about 10 miles when you enter Magic Kingdom and run down main street and through the castle and back out. A few miles later you enter Animal kingdom, then Hollywood Studios, then Epcot in the last 2 miles of the race. When you’re not in the park, there are DJ’s and remote hosts with mics and chip readers calling out passing runners’ names. No need for iPods as you hear music all along the way, since you often pass either live bands or speakers wired to play all kinds of music, but mostly classic 70s and 80s rock, it seems. Water stations and food stations are numerous, and appear every mile after the first 8 or so miles. In the parks and along the road cast members cheer you on, along with family and supporters. You can have photos made with Disney characters in the parks, and many people stopped to do so. Like a festival along a marathon course it was a lot of fun.

Along the way I used my cell to keep my wife abreast of where I was in order that they could find me. I also used twitterphone to update on twitter. Jodi and I also called into the extra Mile podcast and I called into my call-in number that produces .wav files for me to put in the podcast.

I ran a pretty speedy half for me, 2:50 through 13.1. This is faster than I should have run, but like I said, I felt great and the pre-dawn temps were comfy. As we left the Magic Kingdom and reached the half-way point, the sun was up and temps began to rise. All week I had kept a close eye on the weather forecast, which looked, early on, like perfect weather: 45-65 and partly cloudy. But as race day grew nearer, temps trended up and Sunday became the warmest sunniest day of the week.


If only Frozone could've frosted me a little. I asked him to, the fraud.

The high for Sunday was forecast for 80 degrees F. It wouldn't reach that until after the race had ended, but the sun was really blazing. Mind you, all my training was between the hours of 5-7 am this fall, with the exception of Sunday mornings. But Alabama has had a pretty cool fall and my long runs came on days that were cool, if not cold. So the sun ate me alive. Couple that with my quick pace in the first half and by mile 20 I was pretty worn-down. I went to a run-walk pattern that became a little more walk as the miles passed by. By mile 20 I could still have finished in under 6 hours had I been able to keep my pace, but even though my nutrition and hydration were fine, the sun was sapping me. So I endured--it is an endurance race after all--until the end. When I got back to Epcot fo rthe last mile or so, I began running again consistently. The course took us into Epcot and around the World Showcase, starting at the United Kingdom and traveling counterclockwise until we arrived at the big sphere--Spaceship Earth--and out a side gate to the finish. Before you round the bend to the finish area the last entertainment you see is a wonderful gospel choir who sang beautifully and lifted my spirits.

As I turned the corner, I began the last .2 miles to the finish. I was in tears. My thoughts turned to my family, my training, all the months thinking about this event, the questions about whether I could actually pull this off, the doubts, the imaginings of what this moment would be like. It was greater than I had ever imagined. My pain and fatigue faded away, my pace quickened. My heart raced, and I wept. I saw the crowd in grandstands to my left and race officials and personnel to my right, they were cheering wildly for all of us finishers and I couldn't help but let the tears flow. I scanned the crowd for my family but did not see them. I passed the finish line with my arms raised triumphantly as if I had won. See, I had won. I had won my race against the marathon. I had won a personal victory for myself in achieving a goal that I could never have imagined two years ago. One year ago, my long runs were 5 miles. Now I had done 26.2.

Just after crossing the finish, I heard my wife and kids yelling for me. I broke down as we embraced through the fence. I cried loudly that I had done it, that I loved them. My young sons don't quite understand tears of joy. My oldest kept reassuring me to "don't be sad, daddy." I told him that I was as happy as I'd been in a long time.


The medal and me [I'm the bald one]

I got my medal, had my medal photo taken, retrieved my bag from bag check and then met my family in the reunion area. We chatted for a few minutes and hugged some more. I told my boys that a voice mail they sent me in the middle of the race made me run faster. My oldest son had called and left a simple message: "Go daddy go. Go daddy go." I lost it then and I lost it again. I told him how much his words meant to me and we both hugged and cried together.


My son and I crying together at the end of the race

It is a custom among Disney Runners to wear one's medal in the parks that night and often the next day. I did just that. I had my race t-shirt and my medal. People I had never met, who likely would never attend an endurance event, stopped me and offered congratulations. I caught the eyes of fellow marathoners and we shared knowing glances and nods about our post-race hobbles up and down and streets of the Magic Kingdom. It was an awesome feeling being able to continue celebrating this feat well into the night. If you'd told me two years ago that I would run a marathon, I would've told you you were nuts. In fact, my brother-in-law, himself a marathoner, had put forth the question soon after I started running in 2007 and I shot down the idea as something I'd never consider. Now I had actually done it. I've run to Disney.



Posing with Mickey with my Mickey medal

How about we do the Goofy Challenge in 2011????? Gotta have a reason to keep the blog/podcast going, no?



My splits:
5 mile: 1:03 Pace: 12:40 Predicted finish: 5:32
10 mile: 2:08 Pace: 12:48 Predicted finish: 5:35
13.1: 2:50 Pace: 13:00 Predicted finish: 5:45
20 mile: 4:30 Pace: 13:32 Predicted finish: 5:54
Finish: 6:10 Pace: 14:06



My son and I walking out of Disney on our last night there. We both cried.

Disney Marathon Race Report (part 1)


The Expo

I’ve run several races, including a couple of half-marathons, but I’d never been to a real, live, honest-to-God expo. We arrived at Disney on late Wednesday night. So Thursday we headed to a park until noon, when I planned to leave the family for the expo which started then. I wanted to get my stuff before the crowds arrived on Friday. I had heard that expo lines could be quite long. The WDW expo was huge. It spread over two buildings. Runners were sent to one building to submit their race waivers and test the champion chips. Since this was my first marathon, I bought my own chip and was able to run it over a timing mat. My name and age appeared. I was good to go.

We then went to the other huge building for the packet pick-up and gear-a-pa-looza. The race shirts are nice, long-sleeve tech shirts made by Champion and they ran true-to-size. I was really nervous about that. I am a “tweener” in sizes because of my weight loss and was hoping against hope that the shirt for my first marathon would fit. Disney made it clear that the shirt you ordered was the shirt you got. Not trading. In fact, I saw a woman holding up a piece of cardboard, like a person in need of tickets for the big game, which read “will trade a L for a M.” This was serious stuff.

After getting my packet, I went right over to the gear shop where all things Disney Marathon (and half, and goofy) could be bought. In quick succession I got a keychain, coffee mug, t-shirt, hat, Mickey stuffed animal in racing gear, Under Armour warm-up jacket, and 2 shirts for my boys which read “My Dad Ran the Disney Marathon.” No pressure there to finish the race now, eh? So I am sucker for souvenirs. Always have been. Since this was my first marathon, I had a great excuse and a pass from my wife on the dollar limit. Plus Disney gave you a “free” $40 gift card if you bought at least $125 in gear. So I figured it as a discount. I’m an expo newbie, so if it sounds like I got off the turnip truck in describing this stuff, please bear with me. But there was just about anything the runner wanted or needed (or didn’t need, but thought they did) from fanny packs, to shoes to gels of all sorts to new fangled shoe technology (no Newtons, though) to expensive photo packages with frames and plaques and all. All in all it was a blast. I had left my family at one of the Disney Parks in order to come over so I didn’t linger too long so I could get back to the kids and wife and ride some attractions.

We toured the parks on Friday and Saturday. I left the family to return to the hotel on Saturday afternoon. I planned to get all my gear ready for the incredibly early wake-up ion Sunday morning: 2:30 am. The first bus from the resort left at 3 am and I wanted to be on it. Again, I had heard stories of late buses and I didn’t want to be late for my race. I met me new good friend Dominic (http://themouseandmore.blogspot.com) and we rode the bus together to the pre-race area. Dom, since he was running the Goofy Challenge, smartly purchased access to something called the "Runners retreat, or something like that, and he left (as I would have surely done) for climate control, smaller potty lines, and some food and chairs. It was fun to meet this great guy, who I had shared blog comments and emails with.

The atmosphere at the race site was electric—even for 3 am. There was a 80s cover band replete with purple haired lead singer and Devo-hat wearing guitarist. The lead singer was diligent to remind us to hydrate. I thought there was a little something peculiar about a 80s cover band reminding thousand of runners to stretch and hydrate. Didn’t seem natural, really. The great folks affiliated with disneyrunning.com (the Orange Hat brigade-named for the orange disneyrunning.com hats (made by head sweats that the site administrator Robert was selling, had a huge meet up at one of the tents. The next 2.5 hours passed rather quickly with conversation and laughter until I decided to visit a port-a-potty. The lines—remember, there were thousands racing—were longer than I’d seen for port-a-potty visits, so I gave in to the bushes. Rest assured the bushes were popular that morning. My biggest fear was walking in the area that someone perhaps had already used for their relief!
I might add that visiting the bushes at the Disney marathon seems to be a long-honed skill, with much planning and organization. Several women carried a throw-away blanket to hold for each other as they did the nature thing. Others really didn’t care. It was dark enough that even the boldest peeping-tom wouldn’t see much—at least that’s what I was told. Some folks dived deeper in the Florida bushes than I think they should have. Let’s remember that Florida has all kinds of reptiles. The misfortune of the ill-placed snake or gator bite should worry all of us.


Walking to the corrals

With about 15 minutes to go before the gun the mob moved en masse to the corrals. I’ve never seen such a mass of humans moving in one direction like that. It was at the entrance to my corral that I finally met up with Jodi from Confessions of a Runner (http://www.confessionsofarunner.com/ ). We had exchanged emails and text messages and miraculously were able to find each other from the thousands of runners waling by. We stuck together to our corral and ended up running together for the first 10 miles. I am so excited for her, as this was her first marathon, too. If you get a chance, please listen to her wonderful podcast.


Running down Magic Kingdom's Main Street

14 January 2009

Teaser

Taking time of from work sometimes makes one regret taking time off from work! Trying to catch up at work so I can get the race report up. Until then here's a few pics that will serve as a teaser for what is to come.


The start!



Inside Animal Kingdom


Falling apart when I saw my family at the finish line

12 January 2009

I am a marathoner!!!!!!

Ran and finished the Disney Marathon 2009. I am a marathoner now. And I'm walking funny today. But I did it.

Full race report in a few days. Thank you all so much for your encouragement.

06 January 2009

How to track the slow, bald man

If you would like to sign up for the notoriously slow official update service form Disney, here is the link: Disney Marathon Tracking

My bib number is 9704.

Link to Marathon Map

I am in the D Corral/Red Course and am estimating that I'll finish sometime between 5:40 and 6:10 depending on the temps, my race day mojo, and if all things fall into place for a great run. Mind you, finishing for me will be a GREAT run, but times are always in the back of my mind, albeit in the deepest recesses of my noggin! Really, though, as long as I finish under 7 hours, which I will (to avoid the sweepers), I don't care how long it takes me.

You can also follow me on twitter click this link for my updates page: disneyrunner. I'll use twitterphone to update along the way.

The Disneyrunning.com meet is in the R tent at 4 AM

The dream (or why the taper is killing me)

I had the strangest dream last night. This marathon thing is getting to me now. I dreamt I was running in a marathon. Not Disney, mind you, but some random, local marathon. It was warm and I tried to exchange my t-shirt for a racing top, but they didn't have my size. Then, as part of the marathon course, I was required to climb a 50-foot ladder to a platform, then I had to climb back down. One of the race volunteers had promised to hold this tall ladder while I climbed down (I am afraid of heights by the way). But he didn't, so I fell to the ground, landing on my left leg. Angered, I confronted a race director about 1)why didn't you have a volunteer hold the ladder steady for me? and, most important 2) why is there a ladder on a marathon course?! Before I got an answer my alarm went off to go run. But it was essentially flooding outside, so I turned it off and tried to return to slumber and my race director.

The good news is that I WAS clothed during the entire dream. No naked running dreams, YET.

04 January 2009

That's it

Did my last LSD (long slow distance) run today: 8 miles. Now all I have left are two easy runs on Monday and wednesday. We drive down to WDW on Wednesday afternoon, enjoy the parks on Thursday thru Saturday and then I run the marathon on Sunday. Thursday at noon, I'll leave my family and head to the race expo to get my bib and goody bag, test my chip, and spend more money than I should buying stuff. Friday I'll spend all day in the parks with the family. Saturday we'll all be together until about 2, when I head back to the resort and relax before going to bed and TRYING to sleep before a 2:45 wake up to get ready, eat, meet the bus, and hang out with 20 or so thousand of my closest running friends before a 5:50 AM start.


The 8 today was uneventful. I ran two easy warm up miles, then ran the next 4.5 at marathon pace or faster. The last two I tried to slow down, but still ran at marathon pace for the last miles as well. I found myself kind of bored, to be honest. All the buildup for this week has left me ready to go, so running another 8 miles on the same trail I've run on for the last 5 months wasn't the most enticing thing. My shorter runs have been great, on the contrary. 4 miles here and there run at a pretty good clip have felt good.

More later, including bib number and info on how to follow me during the race--if you are bored or bed ridden.

29 December 2008

December: 109.9 miles



Nothing left but a week of taper and the Disney Marathon. Let's do this thing.

24 December 2008

...and to all a good night.


The kids are in bed and I'm having a glass of wine. Best holiday wishes to you all. Thanks for taking time out of your busy days and lives to read this modest blog or listen to the podcast. I'm thankful for you all.

Now get in bed before Santa gets there!