My 'not so slow' Long Run (my 100th blog post!)

It just occurred to me during my run this evening! This post will be my 100th since April 24, 2011. I am not sure what one 'does' to celebrate this milestone, but I am excited that I have been disciplined enough to keep the blog (and my health journey) moving forward for almost 1 year.

When I started this, I wasn't even sure I would have enough to 'say' to maintain this 'diary of effort'. Not to mention that people like you would find my postings helpful, funny, or even inspiring. I am truly thankful for everyone who has encouraged me, gave me a kick in the pants when needed, and stood by me for the past two years (and one year via this web site).

Thanks for sticking by me, and I promise to keep moving forward! Together, we will reach our goals and celebrate a long, active, healthy life!

The Not So Slow Long Run

This morning I woke up feeling terrible. My entire digestive system was on strike! Friday night I went with a friend to see the new "Wrath of the Titans" movie in 3D, and the theater is one that serves a full menu of entrees right at your table during the movie. Of course, the options on the multi-page menu are filled with amazingly tasty items that defy all laws of healthy nutrition.

'Full disclosure' demands that I tell you that I had a "Whoopie Goldburger" which was a 1/2 lb Angus burger with BBQ sauce, cheddar cheese, onions, etc. with fries. Plus, my friend and I shared some nachos with beef, cheese, jalapenos, and guacamole. About the only good thing I had was several tall glasses of water. Oh my gosh!! I hadn't eaten something like that in two years! I was so tasty!!

But by the time the movie had ended, I knew I had made a big mistake. Did I mention it had been two years since I had eaten like that? I felt bloated, full, and uncomfortable the entire drive home. Well this morning, that feeling was still there but add to it a little nausea. I am never going to eat that junk every again!

There was no way I could go out for my 10-mile run that morning. I wouldn't have made it 20 steps before getting sick. So I slept instead until I had to get up to attend a meeting from 10am - 3pm. The lesson from my story: stick with the healthier eating habits that you have been cultivating over time. Once your body starts to crave good food, it will rebel against you if you feed it too much JUNK!

After the meeting, I came home feeling okay. So I decided to go ahead and do my 10-miler before the daylight left for the evening. I had about 2.5 hours of daylight left. So I got dressed and headed out, wearing my new Newton Distance shoes. I was a little worried about taking them on a 10-mile run, but with my Half Marathon four weeks from now, I felt I needed to see how a Long Run in them would feel if I planned on wearing them for the Half. I only have one more Long Run before I start my Taper, right?

Note: common wisdom when running in minimalist shoes is to VERY gradually increase your mileage in them over time (in months) in order to avoid injury to your calves, achilles tendon, and arches. I have been following that rule with my Instincts all year, having gotten up to 5 miles per run in them. So I felt that I could manage things with the Newtons (and if I had a problem, I would just stop and walk back).

I took a new route today, running from my home all the way (5 miles) to my church in town. I brought my church key with me in case I needed to call home for help (or more likely that I would need to use the bathroom). I don't think I will be running to church to attend services on Sundays though (not sure the congregations wants a sweaty, smelly person in the pew next to them. Hahaha).

The run to the church was really nice (and uneventful). I started off with a 5-minute warm-up walk, and then started my run. I passed by my son's Middle School at the 5K point, and then kept going to the church. The temp was about 54 and the weather was perfect. I just loved it! And the shoes were doing just great. I was running in Zones 2 & 3, and I really wasn't feeling like I was exerting a lot of effort. But the watch was telling me that I was running fast (for me anyway), faster than my usual Long Run pace. In fact, I found it hard to slow down in these shoes. They felt so comfortable at the average 8:32/mm pace I was maintaining.

I reached the church and then headed back home. The run home took a slightly different path just because I missed a turn. Oh well, it was no big deal. I was feeling fine. In the end, it didn't really impact my overal mileage. I came in right where I wanted to be. I reached my house, where I started my 5-minute cool-down walk.

When all was said and done, I had covered 10.15 miles in 1 hour, 32 minutes -- a 9:03/mm pace. If you exclude the two walks, the distance is 9.58 miles at an 8:32/mm pace! Wow! This certainly DOES NOT qualify as a Long Slow Run! My coach will be happy with the time but chastise me for not running 2 minutes/mile slower.

But one thing is for sure. If I can continue to run these paces, I will have an amazing PR experience at the Illinois Half Marathon on April 28th. And THAT will be a real joy!

Race Report: Penguin in the Park 5K

Last Friday was a father-son adventure! Ryan and I headed out to Decatur, IL to meet up with several of our friends from the W.I.S.H. racing team (We're Inspired to Stay Healthy), including my running partner Mike and his wife Liz, to run in a 5K race sponsored by John "The Penguin" Bingham. We were also going to be meeting up with my daughter Laura who lives down there because of Millikin University.(which is John's alma mater).

The 3.5 hour drive with Ryan was very fun. We made good time and had the chance to visit Laura's office, stop by packet pickup to get our bags and bibs, have dinner with Mike and Liz, and then go see the movie "John Carter". And still be in bed by 10:30pm to get a good night sleep before the 9AM race start.

On Saturday morning, we both got into our running gear and headed to the dining room to have a simple breakfast before Laura picked us up to bring us to the Fairview Park for the race. To our pleasant surprise, The Penguin himself showed up for breakfast and ate with us. How cool was that! I have met him several times so John wanted to learn more about Ryan. We all ate our cereal, bananas, and toast while we had some laughs. After John left, I asked Ryan if he knew who John was. He said "No, I just figured it was one of your running friends". When I told him that John was the race sponsor, Ryan was very impressed and even more excited to run the race.

We got to the park around 8:15am and immediately hooked up with the rest of our team. And after a few minutes, John came over to say hello. It turns out that one of our team members, Jim Welch, was going to be pacing John during the race.

It was really awesome of have WISHers running with us who knew Ryan from the Disney World Marathon Weekend in January. They treated him like one of the team rather than just 'my kid' and Ryan really appreciated that. I also met up with a friend John (a different John) and his daughter which was very nice -- John has lost a bunch of weight as well and has taken up running to improve his fitness. I drive 3.5 hours from home just to meet up with a bunch of friends to run with. Go figure!

The race started and we were off! Running with Ryan meant no chance at a PR time, but what it offered was much better -- a great shared experience and bonding time with my son. We ran a 3/1 run/walk strategy which was good for Ryan since he didn't really train for the race. There were several hills on the course, which took us through a very pretty, green park with a couple of bridges and sections with both asphalt and limestone.

Ryan did pretty well. He was plagued with side cramps on and off but he kept on going. The walk breaks were helpful in that regard. But our run segments were at a good 10:30 or better pace. When we got close to the Finish Line, Ryan announced we were sprinting to the end. I kinda let him go at first, but then thought I should catch him. But I ran out of road. Ryan crossed the Finish at 33:18, with me right behind him at 33:21. I was very impressed with the time, given that this was Ryan's first chip-timed race! He was quite pleased (as he should be)!

After the race, the team headed to the Griswold Gym for a post-race meal which was quite tasty. That was where we got our official finish times. Ryan got a copy of John Bingham's "The Accidental Athlete" and John autographed it for him. Laura was at the finish line and came to eat with us. She even got some video of our finish which is somewhere on YouTube/FaceBook.

After eating, we got cleaned up and checked out of the hotel. Then we went to see "The Hunger Games" (good movie), and then went to see Laura's new 2-bedroom apartment, which was very nicely appointed and comfy. Then we got a snack at a local coffee shop, and finally drove back to the house. It was a great day, a fun race, and a memory that Ryan will cherish. I know I will.