Give Thanks 8K

I spent part of my Thanksgiving morning being a course marshal at the Give Thanks 8K here in Athens. Proceeds went to help Meals on Wheels, so I was eager to pitch in however I could.

It wasn't like prepping for a race, but it felt like it. The Atlanta weather types talked about it being the coldest turkey day morning since 1911, so I started the day with a shake of the head, knowing I was about to stand out there in mid-20 degree temperatures. I vividly remember being cold while marshaling February's Tuscaloosa Half, and even shared the story, so I bundled up. Tights underneath jeans, hoodie, heavy coat, etc. I overdress all the time because I hate being cold out there.

The way things played out, a lot of my concerns were non-issues.

For one, marshaling an 8K is different than it is for a half, for obvious reasons. I was at mile 2, so it took about 30 minutes for 300 runners to go by. Plus, I drove to the meeting point and then to my designated spot, so I sat in the car, drank coffee, played with my phone, and only stood my post when the race actually started. When I ran the spot in February, all three of those options didn't exist-- I was cold and bored.

The race directors did a good job of making me feel important, as well. They went out of their way to thank us, and my instructions and where to be were very clear on the Google map that was printed for me. They even indicated how long I'd be out there, and the times they wrote down were spot on.

My friend Dustin, who owns a local running shop, was in third position as he passed by. The leader wore his race shirt. Some folks wear their race shirts during the race, and that's fine. But I consider it a bit tacky and a minor faux pas. The thing is, if you aspire to win, as this guy did, uh-uh. Culture violation, five-yard penalty. Dustin said the guy wound up taking fifth.

Once the last of the runners passed, I drove back to base camp, which is our Saturday morning postrun coffee shop. Great crowd and great energy. I didn't stay long, because by now I was tired and hungry, and still had to get my own run in for the day.

So it was a good race to be a part of and help with. A good cause, too.

What I Don't See

The weather we've had in Georgia is nothing like the winter weather the rest of the country has seen, but it was cold and rainy most of the day, meaning I went out for today's seven-miler at about 5:15 this evening. This comes with a confession-- I drew motivation from the First Lady, who suited up and went to her group event in the same conditions.

The sun was on its way down for the evening, so there was daylight for the first two miles. That was helpful because I ran through a parking lot and behind a strip mall, so I could see where to put my feet and avoid puddles.

Darkness had set in by the time I headed for the golf course subdivision, my 'home course' where I usually run. Typically I'm pounding during the day, but this was the first time I'd been there after sunset. I saw a lot of things I typically don't, and it was a great experience. I never knew where the street lamps were previously, and I always seemed to be underneath one when a quarter-mile split came up on my watch.

The houses I run past just look large and spread out in broad daylight-- sort of like a casino in Las Vegas for how immense they seem. At night they seemed a little creepy. A few porch lights were on, a bedroom was lit, maybe a few Christmas lights as well. This was in contrast to the Halloween and Thanksgiving decorations that are cute and fun to see during daylight runs. There was enough chill in the air tonight to inspire the first hickory-wood fire of the season. I smelled the same one on the way out and on the way back, and it was remarkable.

There's a small lake in the middle of the subdivision where I've seen a flotilla of five ducks swimming, as well as ten thousand pinpricks on the lake during a light rain shower. This time, the fountains in the lake were lit up and in action.

And deer. Early on, I saw a car that didn't seem to be making any progress. The reason became clear, as three deer were either in the street or grazing in a yard. The driver's tactic was a smart one, and one I would have followed. But as a runner, deer make me a tiny bit nervous. Call it a natural aversion to things/creatures that are bigger than me. Thankfully it didn't take long for the deer to scoot back into the wooded area nearby.

As for the run, it took a bit to get pace dialed in, but I did run my seven at 8:53 pace after a first mile of 9:30. But I'll remember what I didn't normally see as much as anything.

Race Report, Alert 10K

During my most recent purge, I donated some old race t-shirts to Goodwill. I know there are groups that will make quilts out of old ones, but we really don't need one, and we live in small enough quarters as it is.

What I did do is take pictures of the shirts I gave away. My plan is to tell you about the races they represent, and where I was as a runner at that point in time. 

First one:

The radio station I worked at publicized the race,
and I wrote the ad that we played. The back of this light-brown shirt
 has a scripture verse and a list of sponsors.

This shirt is the first of three I earned from the Alert 10K Road Race, hosted by the Alert Covenant Church (with help from the Manhattan Track Club) near my old stomping grounds of Clay Center, Kansas. Alert is a small community between Green and Randolph, and the church that hosted it is on the aptly-named Green-Randolph road. I believe proceeds go toward their youth programs. 

It was fun because Joe Moore attended this church, and he was a standout track and cross country guy for nearby Clay Center Community High School and later at Kansas State. Joe would run this race every year and bring along some of his KSU running buddies and put up race times in the mid-30s. Yikes. 

The race was very close to home, so I rolled out of bed, had a bagel and maybe a sports drink, and drove the seven or so miles to the event. I ran this race in 2003, and I was not really a racer at this point in my life, plus this may have been my second race ever. Six miles still seemed a little daunting, and I knew nothing about pacing or upping tempo or anything. I was more concerned about finishing with my legs still attached.. 

Following a brief prayer, the race was run along the Green-Randolph road in front of the church, and then turned onto the dirt/gravel roads behind the church. The late-April weather was a little cool but still very pleasant, so it was a great day for a run.

I do not remember any hills as I have come to know them-- this course was mostly flat with one sort of incline around mile 5. If I had known any better, I could have run well and put up a good time. Instead, I was happy for a time of 58+, which was an improvement over my first 10K (1:02:10). 

This was the fifth edition of the race, so the support was excellent. I would go inside the parish hall and get some of the excellent church food (casserole, anyone? yum!), and enjoy the morning with friends who also came out. The kids had a one-mile race (thus increasing the chances they would go home tired), and we would go out to support them. 

The best I ever did, age-group wise, was maybe sixth a few years later, so there were no Shiny Metal Objects for me this day. Definitely a good race-- they held the 15th annual event this past April, so it's still going strong. 

Shoe Review, Nike Pegasus 30

I just realized I didn't do a product review on my newest pair of kicks, the Nike Pegasus 30, or these guys here:

Nike Pegasus 30 that went out for a test drive

We got to try these dudes out when the Nike rep showed up at Monday running group about two months ago. I had only walked around the running store in older versions of these and they felt different than the shoes I already had, so I was a little skeptical. But it was a chance to run a five in free shoes. I'm not sure how it works, but I think the shoe company gets to donate the gently-used shoes and get a tax write-off or something.

Anyhow, we took off on our normal route, and they were incredible. Lightweight, spongy, comfortable, and barely noticeable on my feet. I ran briefly with the rep and told her as much. I had never worn shoes like this before. Ever. This was a great five-mile run, and I didn't want to take them off.

These were the shoes I picked up a few days later.
 I've switched the red laces for the black elastic version.

As it turned out, the happiness was not over, since they put everyone's name into a hat (a little over 20 folks) and drew for a free pair. Now I never win drawings, but I threw my name in there. What the hell, right? So I was as surprised as anyone when they called my name as the winner. My two previous shoe purchases cost me $90 combined and I thought that was pretty good until this happened.

I ran the Athens Half Marathon in these shoes, and I am up to about 60 miles total. There are five pairs of shoes in my rotation, and they are all comfortable and take care of my feet. However, it's a good day when I get to wear these out for a run, so my level of satisfaction remains very high.

I know Nike has a reputation, what with their business practices and everything. But these shoes are incredible and are causing me to rethink my status as a non-Nike customer.

Product Review, Brooks Adrenaline GTS 14

This evening featured my Thursday running group. Fun folks, most of whom are different than the people I see on Monday nights. A nice, easy run of 5.4 miles, 8:50 pace. Good stuff.

There was a bit of a plot twist, though. The Brooks shoe rep stopped by with a supply of these:

New Brooks Adrenaline GTS 14

I am a Brooks guy-- I ran in the Adrenaline 11 and 12 (marathon shoe), but scoring some free and some inexpensive shoes from other brands means that I haven't bought from Brooks in a while. That being said, they are outstanding shoes, and I enjoyed my five-miler. My buddy got the size 9.5 just ahead of me, so I ran in a 10 and had no complaints.

As far as shoe reviews, I can't tell you what's different, though I read the breathability of the fabric is improved. So I am no help when it comes to advanced technical stuff. What I do know is that this shoe is as comfortable as I remember them being, and I loved running in them, even though my shoes were a half-size too big. If you're out there running and you aren't thinking about your shoes, then you've got good rubber on your feet. That's what happened to me. I wouldn't even know they are stability shoes just by the way they felt. I guess that's why Brooks calls them their go to shoe. I'd definitely recommend them.

They had a good beat and they made my feet feel like dancing. 4.5/5 stars.

Running swag included a couple of blue Brooks headbands and this decal:

Born to Run

A few weeks ago, I finished reading Born to Run, by Christopher McDougall. I had to return it to the library and check it out again a few weeks later to get the job done. Nice knowing I'm not the only one who wanted to check it out.

I think most of you know the basic premise of the book-- McDougall wants to run without pain in his foot. He comes across the Tarahumara Indians and learns they can run seemingly forever without injury in sandals. So he heads down to the dangerous Copper Canyons of Mexico on the field trip of a lifetime. I won't bore you with plot lines and connective tissue, but I'll share my thoughts on an excellent read.

For the record, I haven't tried minimalist/barefoot running-- no need. I have been blessed with outstanding health the last several years, with my last big ding being a pulled calf muscle about seven years ago. The standard shoes I wear, stability then and neutral shoes now, have not caused injury. I am not a hard heel striker, but the one thing I have done is pay attention to my per-minute stride count, which has stayed right around 176 for the last several years. This seems to have me making first contact right around the heel-midfoot area, without problem.

McDougall does an excellent job of painting a picture throughout the book. Whether I'm in the Copper Canyons with Caballo Blanco, in the bus on the way south, racing in Colorado, or partying in El Paso (my hometown, though I could've found them something better than a hotel bar), I felt like I was in the moment with these people. Even during the big race, I was just as thirsty as they were. I could see the sunshine and feel the chill of the Copper Canyons when they went out for early-morning runs.

The book also gets into the reasons of why man has been running for thousands of years, and why our bodies look the way they do. Fascinating discussion.

I particularly enjoyed the tail end of the big race. Serious effort has been spent, and now there is a serious after party. Sitting in the background, cold beer in his hand and with a feeling of satisfaction on his shoulders, Caballo sits and surveys his creation. This is what happened when he hoofed it into town every once in a while to use the spotty dial-up Internet to generate interest in his idea. Some of the greatest runners on the planet ran an insane course and are now sharing the experience.

This is the brother/sisterhood vibe I get amongst fellow runners-- the common enemy and experience bonds us and brings us together. It's what I feel in the coffee shop and in the parking lot before and after my group runs. Sometimes we talk about the run or running, other times it's about the Georgia game, or whatever. It's such a feeling of unity, and it's no small part of why I head out there myself.

Born to Run is definitely worth your time.

Race Report

I ran my third half marathon earlier today-- the Athens Half Marathon.

First thing was 5:05 am. I'm always afraid of sleeping through an alarm and being late, so I got up even before the coffee pot started. Two cups of pumpkin spice java, one slice of peanut butter toast and a banana, and we got parked a little before 7:00. There was an Athens Road Runners group photo to show up at, at which time I discovered crisis #1-- my Garmin locked up. Swell. 

I somehow pushed the right buttons and the watch reset, and we were fine. No luck in finding a port-a-hooter, so I had to pee the whole time. But things worked out OK on that. 

I found my way into corral #2 with ten minutes to spare (a record) and took off. Temps were in the upper 40s, so I kept my wind pants on over my shorts, and I wore my red, long-sleeved ARR shirt, and Nike Pegasus 30s completed the outfit. My only fuel was a pack of sport beans and my water bottle, which I hardly notice anymore. 

The course was very tight, with cones marking off one lane of traffic throughout, so a challenge was to accelerate and pass and then return to base pace, without losing too much energy. My first mile was 8:53, so it didn't take as long to find pace as it usually does, and I felt good early on, but I was wary of going out too fast. Early quarter-mile splits were very good, 2:07 and below, so I was under goal pace. I felt good through the first half of the race, so I decided to keep the pace up and see how long it would last, and I passed halfway at 55:00, which is right at 1:50 pace, but I knew my first mile was a tiny bit slow. I even passed the 1:50 pace group at about mile 5.

However, the first half was also the flat half. Hills near mile 6, 10.5 near Sanford Stadium, and 12.5 (ouch) were all challenging. I focused on steady effort, since I felt good about my ability. 

I also want to talk about the First Lady, who got up at 6:00 on a Sunday morning to support me and lug my stuff around. She is my biggest fan, and I was very happy she wanted to come. 

The volunteers and crowd support were also awesome. Race proceeds go toward music/arts programs in Athens, so there were musicians at every mile. Much of the race was either on the Georgia campus or through town, so the townies were out in force. Let me be very clear about something-- supporting runners like that cannot be underestimated. The signs (including my favorite, Pain is Temporary, Pride is Forever-- I well up just typing it), the cheering, the drink stops, even the Methodist preacher working a drink stop at mile 2, all mean so much to those of us who are in our own little purgatory. I know it meant a lot to me.

I also became more of a Georgia Bulldog fan, since members of the men's basketball and gymnastics teams manned the final drink stop, on campus. College kids, up early on a Sunday. I was wowed by their show of support. I've marshaled at mile 12 of a half, and I was there by myself for 4+ hours, so I know those kids were there for a while. I plan to repay it by wearing red at some UGA games and meets.

Meanwhile, my quarters were drifting close to 2:00, even under it a few times, so I chose to continue at this pace until I couldn't anymore, as I realized I was going to put a good number on the board. I even allowed myself to do math on beating 1:45, but the numbers and my body wouldn't allow it. The suffering began at about 8.5, but I felt reassured, since everything we ran was familiar-- we ran nearly every inch of the course during group runs. This gave me a lot of confidence. 

After the hill/hairpin turn at 10.5, I could start to see the light at the end of the tunnel. Mile 12 took us past the opposite end of the stadium, and I couldn't run past here without a smile. Amazing support. Mile 13 (after a high five from the First Lady) got us into Sanford Stadium and onto the jumbotron, as we ran around the field near the famous hedges. My last two miles were 7:57 and 7:48, so I finished well, even with that last hill at mile 12.5. The finish area was very tight, as it was right outside the UGA student union building. All I wanted was to keep walking, but it wasn't really possible, because of the mass of humanity all crammed into such a small space. I also saw some of my running friends at the end.

My watch said 1:47:52, so that's what I'm going with until I see something official. Average mile pace was 8:15, or :09 per mile slower than last year's Huntsville Half, and on a much more challenging course this time.

Though it wasn't a PR, I am very, very pleased with the time and the effort. I look forward to building on this effort.

Running Snob and AthHalf

Right before noon today, I went out on what will probably be my last run before Sunday's Athens Half Marathon. It was an easy four-miler, at 9:14 pace, with an average HR of 135. I liked this run, mainly because the purpose was just to get the wheels moving a little bit and to not worry about much right before a race.

This brings me to a few running brain thoughts I have. My thought is that I haven't 'run' unless I've expended effort or worked up a good sweat. Maybe done some 800s or charged up an incline or two (don't know if they're really hills, in the golf subdivision where I run). Most of my daily runs these days are six-milers and up. Mondays, I double up, running a 10 in the morning and bagging another five (and a beer) with my evening running group. I know it's important to do long, slow distance, but I don't feel like a runner, internally, unless my legs have that energized feeling about them the rest of the day. This morning's run didn't give me that feeling, though I'm sure the folks who saw me think I'm a runner. Bagging 15 in a day and running twice definitely charges me up, and gives me no qualms about taking Tuesday as a rest day.

Also, the same theory as it pertains to mileage. I don't feel good about my running unless my weekly mileage is at a certain level. These days, it's the low 30s per week. Like something's missing if I skip a day and only get to 25. It gives me a feeling that I'm not doing the best I can for my body, even though 25 is a decent number.

I know I have nothing to complain about. I've run a lot, and have been healthy for a long while now, and I always look forward to my group runs and post-game banter.

Meanwhile...

I feel like I'm ready for the half on Sunday, which is a 7:30 start. The terrain here is different than it is in Huntsville, so I'm not aiming at getting in under 1:45. My plan is to go out in the first 2-3 miles at 8:40, then gradually put the hammer down and hopefully break 1:50. A nice thing about relocation is that it allows me to set new baselines at each distance.

Running With the Kenyans

Last week, I finished reading Running With the Kenyans, by Adharanand Finn, so this is my first ever book review. I've since returned the book to the library, but I will try to get the spirit and details of the book right.

Adharanand Finn is an Englishman who ran as an adolescent, but life started happening, and he more or less gave up the sport. Later, as a husband and father of three, he puts a decent number on the board at a race, and starts to wonder 'what if.' He'd also spent some time being hurt, and he explores minimalist and barefoot running as a way of staying healthy.

He then travels to Iten, Kenya, where the greatest runners on planet Earth train, to see if he can tap in to what makes Kenyans (specifically, Kalenjin) so special as distance runners. I think this is what stunned me the most, because it seemed you couldn't walk down the street without finding a champion marathoner. Finn trains with them, eats with them, and immerses himself in the culture as he prepares for the Lewa Marathon. Obviously, he had to adjust to a whole new way of life. It was an eye opener for me to see the lives of a completely different culture, viewed through the lens of distance running.

So many reasons have been put forth as to why they run so well, so I won't rehash them here, but I thoroughly enjoyed this firsthand account of a man who trains for 26.2 in a completely new locale. It was amazing to see how the locals view our sport-- they see it as a way to succeed and to get ahead. Runners there are introduced to others by where they placed in whatever marathon. However, that recognition is fleeting, since the next wave is also traveling abroad and winning races, making today's winner yesterday's news.

I don't want to tell you everything about the book, but I'll tell you, that just as in his marathon training, Finn puts in the work and gets the results. This is recommended reading.

Athens Half

I've signed up for the October 20 half marathon in Athens, where I live. It figures to be a good course, likely more than last year's Huntsville route, which was very flat and fast. This will be my first race since moving to town. I don't expect to PR, mainly because of the terrain, but I plan to get out there and see what kind of number I can put up, likely around 1:50. Plus, there will be an after party at the coffee shop where we meet after our Saturday morning runs.

I don't have a training plan I adhere to, but I've typically been in the low 30s per week while adding a little tempo work and some 800 repeats, so I feel ready for the big race. I've started working retail again, so maintaining mileage while keeping an irregular work schedule will require effort.

Something else I've learned is that the Saturday gatherings have helped fill a void for me. The wife and I used to play Thursday night trivia with our friends in Tuscaloosa, and it grew to be a really big thing for us to see them every week. This running group has that vibe for me. I like getting out there and being accountable, talking to and meeting folks, being pulled along by the pack a little, and oh yeah, getting a good workout in.

Pace Group

I managed to cut myself off Friday night, in order to make it to 7:00 am running group Saturday (it was nice to learn I wasn't the only one who has this issue). The run was a gameday six-miler through the University of Georgia campus, where folks were already tailgating for a 4:30 kickoff against South Carolina. I was one of 36 people that met in the parking lot, though as previously mentioned, there were lots more folks getting a run in before the first home game of the season. The weather even felt a bit like football weather-- sunny, gorgeous, and mid 60s at that hour, but still Southern hot and sticky by game time.

I also agreed to lead the 9:00 pace group, for those getting ready to run the Athens half marathon next month. I typically run at about this speed, so it was no trouble at all. It turned out I was one of about four at this pace. I really wanted to hold pace and I did for the first 3+ miles, but then the uphills caught up to me, and I averaged out at about 9:15. Helpful that nobody caught me, but there's still work to do.

It was amazing to see people already out tailgating. Hard to blame them, since it's the first home game of the season, a hated foe was in town, and the Dogs are supposed to be pretty good this year. Dozens of tents were set up (likely from the night before), not all of them were manned, and there didn't seem to be a lot of grilling yet. We also saw band/spirit squad types heading to their assigned places. Our route even took us past Sanford Stadium, empty and lifeless at the time, but soon to be filled with excitement. There was such an amazing vibe on campus.

The only negative is that I could smell food toward the end, since we passed Thai and pizza places on our way in. This was unfair, but not as bad as in Tuscaloosa, when my route regularly took me past a barbecue joint.

And as always, the coffee was free afterwards.

30-Minute Run

I saw a question asked on another running blog about who you would want to have a conversation with over a 30-minute run. I must say, I never do well at these types of questions—whether it’s who I’d like to have dinner with or who I’d like to run with. So many possibilities. The list is endless.

So I’ll narrow it down to two. One runner, and one person not known for running.

I think to run with Joan Benoit Samuelson would be incredible. She is a Mainer, which to this Southerner, seems like a difficult thing to be as a runner, given the state’s climate. I’m sure she didn’t run there exclusively, but she founded the famous Beach to Beacon 10K in Cape Elizabeth, which I’ve read has elite runners showing up, and housing with race volunteers and folks like that.

She’s qualified for seven Olympic team trials, of course winning the 1984 Olympic marathon in Los Angeles. She’s won a couple of Bostons and a Chicago, and though is not a competitor anymore, is still a great runner and great running ambassador.

But I think it’s her down-to-earth vibe and approachability that would make a great run partner. The 30 minutes would probably fly by, though sore slowly for her than for me, given our respective paces. I think she’s a Red Sox fan, so we could discuss baseball, even though I’m a Royals guy. I doubt I could ask her anything that hasn’t been asked dozens of times before, but it would be nice to hear her unfiltered replies, which have not been edited for space.

Okay—the non-runner.

There are so many people throughout history who have inspired. One name stands out to me, making this choice easier than I thought. Legendary basketball coach Don Haskins. I am a native of El Paso, Texas, and Coach Haskins was the head coach of the Texas Western/UTEP Miners for 39 years, winning 719 games. I am a big UTEP fan chiefly because of watching his teams play (usually on TV) in the mid-80s. 

Haskins is probably best known for starting five African-Americans against Kentucky in the 1966 NCAA championship, winning 72-65. It doesn’t seem like a big deal nowadays, but in the mid-1960s it was. He’d be the first to tell you he wasn’t trying to make a statement—he just wanted to win. But his choice to start Hill-Lattin-Artis-Flournoy-Worsley had a ripple effect. There was hate coming from many different directions for years to come. Some talked about exploitation, some called him racist. It was as though winning a title was the worst possible thing that could’ve happened.

Haskins never made a ton of money. El Paso wasn’t and isn’t that kind of place. The man just wanted to coach hoops. He shared his wealth with others and was as down to earth as could be. This great man left us in 2008.

30 minutes wouldn’t begin to cover the things I’d want to talk about. I’d love to ask about the 1988 NCAA tournament game against Arizona, about how he and the program endured the negativity and bad press after winning the title, about Coach Iba, Haskins’ mentor, and on, and on, and on. He would basically be reliving my childhood. There would have to be postrun libation-- I would buy (though it’d get pricey) and listen to a legend tell stories about being a man, a coach, and unwitting pioneer.  

The movie ‘Glory Road’ told the story of the 1965-66 Miners, and Josh Lucas portrayed Coach Haskins. Lucas even got to sit in Haskins’ pickup and drink tequila with him. I am still insanely jealous.

Running Town

I’ve already talked about how amazed I am with the running club I joined, how 25 or so people show up first thing Saturday morning in mid-August for a seven-mile run. They are nice people, and there's always good conversation during the run, or afterward with a cup of coffee.

That sense of amazement grew during my run. Not by the group I’m a part of, but by the number of runners I saw out and about at 7:00 am. They were everywhere. Several groups of two, three, or four were getting some exercise. Guys, gals, people of all ages, shapes, and sizes, all realizing the importance of being fit. It’s even common for me to see several runners as I drive in to town and wonder whether I’m late (I’ve done well on that so far).

But later that afternoon, the First Lady and I went out for a nice meal and evening on the town, and we sat outside and ate seafood at one of Athens’ high-volume traffic areas, for cars and for pedestrians. It’s also some of the same pavement we pounded earlier that morning. So I’m eating shrimp and grits (omg it was so good) and drinking a Samuel Adams, and I must have seen 30 more folks out running. I couldn’t believe what I was seeing—it seemed like the whole world was running past us. Had to have helped that it was a gorgeous, sun-splashed day, and dry (unusual for the Deep South), with temps in the low 80s at 6 pm.

However, it doesn’t really matter what time of day-- runners are everywhere in this town. I can be driving in to pick up the wife for lunch or on my way to church and I’ll see several folks out doing their thing. It may have a little to do with motivating myself for another solo run, but it sure is inspiring to see so many people getting out there and working hard. I am happy to be one of them. 

Why not?

When I was in second and third grade, I played a few years of YMCA soccer. This was not the youth soccer we know today—this was 22 kids chasing the ball on a dirt field, swinging a leg and hoping for the best. Maybe they kicked the ball, maybe they didn’t. My contribution was one of my front teeth when a ball struck me in the mouth. Coach Diehl picked up a big-ass rock and asked if this was my tooth. That story has aged well over the years.

Anyhow, One day during a 5:15 practice at Franklin Field, a buddy and I got busted for yakking it up in the back while coach was speaking. As discipline, he told us to take a lap around the practice field (which was in better shape than the field at the Y). Cold busted, George and I took off running.

And when I worked at the running store, sometimes we’d have to explain how we were a specialty running store, but… we couldn't finish our sentence before the customer would tell us, “Oh, I don’t run.”

They couldn't tell us fast enough. Like running was something people didn’t do—a label they didn’t want. I think the ‘running as punishment’ thing takes over pretty early, and that folks think running is evil. The whole being out of breath thing must scare a lot of people. Perhaps it’s what they read about getting injured. But if you’re doing it right, have the right shoes, good form, build gradually, and get a little better every time, the injury bug should stay away.

It could also be the soreness we feel after a run. I enjoy that feeling, and to an extent, it’s something I look for—to have that energized feeling in my legs the rest of the day.

I never understood, and still don’t. Ever pay attention to how fit a distance runner looks? I especially envy the soccer players I watch on TV—those athletes run a lot during practice and during a match. Not much of it is in a straight line, either. Lots of stopping and starting, shuttle drills, and such. As a result, they don’t have an ounce of fat on them. I’m sure a few of them (by their standards) are out of shape, but even those players have a fitness level that far exceeds most of ours. 

Besides, why wouldn’t someone want to be healthy? How do folks seem to avoid taking just one hour of their day (just 4.2%) to exercise? Why wouldn’t someone want to test their boundaries and just see what’s possible? Why would we avoid the feeling of accomplishment, the sense of ‘wow’ that I (and countless others) have felt toward the end of their first marathon? I seriously welled up at about mile 24, knowing that this was going to happen, knowing four months of training and four hours of pain were resulting in this incredible feeling. Also that I learned a little bit about myself and what I am capable of.

I also like the feeling of fitness I get from a run. I like being able to crank out the day’s mileage. Hitting my splits. Maybe even throwing a little speed in there. It’s a great feeling to know I have done something positive for my body, and that over time, my body has responded. I’m not as ripped as a soccer player or distance runner, but I feel and look great. 

Running Group

I've never been part of a regular running group. Whether it's because of where I live, my work schedule, or just not having early-morning motivation, a weekly appointment has just not been my thing.

That's about to change.

I attended a 7:30 group run back on Saturday, put on by the Athens Road Runners. Having relocated nearly two weeks ago, and being a serious introvert, I'm eager to meet people and find things to do. I love the running friends I met in Tuscaloosa, but Athens has a much more vibrant running community-- as evidenced by the 20 or so runners who showed up in late July for a Saturday six-miler. In Tuscaloosa, I made Wednesday afternoon trails for a while, but work didn't always allow it, and when my job changed, it became impossible. That was the only group run on the schedule, Wednesday was the only time to run with others. I remember being the only guy to show up at the running store (the one I would later work at) dressed out for a 5:30 run on an August Wednesday. They looked at me funny. But I looked on the web and saw it on the schedule, so I showed up.

Not so with ARR. This group has about 220 members, and features daily group runs. If it's on the schedule, it sounds like it's gonna happen. Some in the morning, some in the evening. I'm more interested in early-morning runs so as to get it done and get on with the day, so Saturdays seem like the play for now.

It was a good run-- the people I ran with were welcoming, and seem to be really nice. And no downtown traffic. Yet. This is a college town, and that will change. There was even coffee and a delicious apple/oatmeal bar at the end of the run. Yum.

I feel this will help me socially, as well as making me accountable to others, plus getting me ready for October, which could well feature a half and full marathon back to back.

The Lads

I’ve mentioned once or twice that I worked at a retail running store for nearly two years. I obviously had the least seniority when I started (not like it meant anything), and I was the senior man when I left. However, if you include plant life, I was only second on the totem pole.

Meet Bernard (left) and Meb.

These two dudes, named after Bernard Lagat and Meb Keflezighi, were originally one peace lily plant (Bernard is the original, Meb is an offshoot) that held down a spot near the front of the store. It was a sort of housewarming gift from the folks who ran the outdoor mall. Kind of a 'welcome to the neighborhood' sort of thing.

Anyhow, it made its way through the first couple of years until I showed up, by which time it seemed to need a little help. We’re runners (most of us) not horticulturists, so we water the plant about once a week, but it doesn’t seem to improve. Turns out the plant was getting too big for its pot, was getting watered too much, and had no drainage.

I was the only one with any sort of attachment, so I took Bernard (I had named him by this point) home for a week or so of camp. We repotted him, gave him some new soil, and a spot next to a window where some Alabama sun could get in but not beat down on him. I don’t have any ‘before’ pictures, but a week made a difference and we took him back to the store.

It was about this time that there was a gnat outbreak at the store, and Bernard got the blame, freeing me to take home and keep the senior-most employee. We then took our hero and separated him (Meb was born) and put the second plant into a new pot. There was still much trimming of old/dead leaves and stems, and Meb seemed to respond more quickly than Bernard. Ironic, since Meb is a marathoner and Bernard is a 1500 meter guy. I am pleased to report, though, that both peace lilies seem to be healthy and growing. They even seem to be back to normal, following our relocation to Georgia.

It’s pretty corny, I know, but I’ve grown attached to these guys and am glad we were able to rescue them. It’s been a treat to watch their rehab go so well.

Neutrality

I've added two new pairs of shoes to the family here in the last six weeks or so. They are neutral shoes, so I'm getting away from stability shoes since my weight has crept down (and has ticked down again here recently).

A little while back, I paid a Saturday afternoon visit to my old stomping grounds and said hello to some friends, and also came home with these guys:

They're the old Mizuno Wave Rider 14s. These shoes didn't sell too well two years ago. They were on the sale rack when I used to work there, and I bought them off the same rack for 60 bucks. They're up to about 50 miles now, and I use them on Saturday long runs. I have two pairs of shoes that are over 450 miles, so these are welcome additions. They help me stretch the lives of my other running shoes as well. I haven't had any problems with switching away from stability.

Then a week and a half ago, I found these guys:

My new Saucony Ride 3. These are three-year-old shoes, bought for 30 dollars when the First Lady and I were looking at shoes for her one evening. I couldn't say no to an opportunity like that. I even treated myself to a new three pack of socks and still got in at around $40.

I've taken these out for two spins-- a tempo 7 last week, and half-mile repeats (7 miles) yesterday, and I'm already a big fan. I haven't felt anything this soft on my feet in a long time-- it's like I'm wearing two pillows.

So the neutral shoes have been incredible.

The weekly mileage has been around 30 for the last month or so. Pretty nice, considering we've hit the hot and humid season here in Alabama. I've done a good job of getting out the door by 7 am to get a run in. It gets pretty sticky even at that hour, but we're getting the job done. Saturdays are a challenge because I like whiskey so much, so we've gone to the gym for Saturday long runs. I'm even off from work this week, and my body is conditioned to wake up at 6 to get going, so things are going well.

Mileage

I banged out ten treadmill miles back on Saturday morning. Ten boring miles at the fitness center, with nothing but the speed and incline buttons to amuse me. When I was preparing for the Eisenhower half-marathon several years ago, we were on holiday in Kansas City, and I ran 10 or 11 on the treadmill at the Crown Center and felt sore and tired the rest of the evening. Not this time. Ten on the treadmill does not compare to ten on the open road here in Tuscaloosa. I felt great the rest of the day. Weekly mileage: 29.

I also learned a few weeks ago that in 2012, I ran 994 miles. Pretty pissed off when I made this discovery. It was, by far, my best year of running, as mentioned. But leaving six miles out there is disappointing. On the other hand, it means there are still things to accomplish. I think right now I'm at 360 miles for 2013, so I'll miss the halfway pole, unless I want to to ramp up to 35-40 weekly miles from the mid-20s.

So keeping things in the mid-20 neighborhood for now is a good plan. But marathon training begins the end of this month. On the agenda is the Atlanta Marathon, October 27th. The wife and I are moving to Athens, Georgia next month, so it'll be a shorter trip into town.

Anyhow, the marathon training will really get the mileage up, and the miles will be difficult, since Athens is much hillier than my current stomping grounds. I think I'll make it to 1,000 miles easily enough.

Another PR

Ran my first race of 2013 this morning-- the Mayor's Cup 5K. It's a race that has grown in popularity in each of the seven years it's been run. Over 1500 folks toed the line for the 8 am start. Proceeds go towards the mayor's pre-K initiative, which is a special cause-- it gets kids learning and reading at an early age, and it encourages exercise in a region that needs all the fitness it can get.

Not to be forgotten is that we raced on April 27, a day that will live forever in our city's history. The F4 tornado that shredded our city two years ago on this day. For us, it's a memory similar to 9/11 and the Space Shuttle Challenger explosion. I remember that day and those hours like it was yesterday-- the buildings I drove by that day that were gone by evening, the time we spent in she shelter on the UA campus, and the friends we spent time with that evening. Even the brief thought that these may be my last few moments on earth.

We also remembered the folks at Boston Marathon whose lives are changed forever. Terrible things happened to people who are runners and support a major running event. It still breaks my heart-- it was an attack on innocence-- an attack on the running community of which I am a member.

I'm a little spoiled in that I don't really 'prepare' for races at this point-- a three-mile race doesn't intimidate me. I was more focused on getting to the front of the corral, hitting splits, and hopefully putting a good number on the board. It was also good to see some of my running friends, many of whom I don't get to see much anymore now that my time at the running store is over.

Last year, I had a minor hamstring issue and was unsure how I'd do. It turned out to be a non-issue, though the tight course and other traffic didn't help. This year I managed to get closer to the front, so I didn't have to weave through as much traffic. I even ran past our Thursday night trivia bar.

My goal this time out was to set a PR, beating the 23:07 at last year's Holt 5K, likely the toughest course in town, where the third mile is a solid uphill climb. I thought I could do better on a flatter course, but you just never know on race day.

As always, it took about a half mile to get my pace dialed in-- 2:05 and 1:47 for the first quarters, before I got settled. The course was similar to last year, we just ran it in the opposite direction. We headed down Paul W. Bryant Drive, past the football stadium that also bears his name, and through the Walk of Champions. So yeah, football is a pretty big deal around here. Also present near the stadium were the Central High School cheerleaders, plus Big Al, the UA mascot, with whom I slapped a high five. I thought it was nice that they all (plus the Bryant High cheer squad) wanted to be there to support the running/fitness community.

After that first half mile, I really red-lined it, running faster here than I do for my weekly tempo sessions, so I did question my will a little bit, finding comfort in the solace of a short race, knowing it'd be over soon. At about mile 2.5, I even passed the mayor, who has been a bit of a rabbit for me in the last few years. He's a distance runner himself, and a good one, at that. This was also something to hang onto toward the end, knowing I reached another goal.

I turned the last corner at 21:30 with a PR pretty much in my pocket, and I even thought a 21-something a remote possibility, but I didn't have anything left to give, so that (new) goal will live another day. I had to be happy with a 22:14, a new 5K best by nearly a minute, and a 43rd place overall finish, which put me in the top 3% of a race where I'd felt good about a top 10% finish.

So I ran hard and well, and I found another example of what I am truly capable of.

Planning

Went out for a solid seven-miler this morning, in great weather conditions. Light wind and cloudy, with temps in the 60s. I went out about 10:30, after eating two slices of buttered toast and half a glass of water.

I'm pleased with the result-- my average heart rate was 149, average pace 9:11. I've been working on keeping my HR lower, and this is a positive step, attributable, in part, to taking a bottle of water out with me. I also ran past the spigot in the park where I can refill. 

I also want to give a big shout out to whomever put a 2x4 down at a particularly muddy crossing point near the train trestle I cross underneath. This spot is popular for photographers, so perhaps someone put it down for that reason. Anyhow, it stays muddy there long after the rain has left town, and I used to have to slow down to find a stable enough place to plant and cross. Having that board there is big time and allows me to keep my stride.

This brings the weekly total to 20. I missed a three-miler Friday morning, but no worries, since there is no real plan to work. I'm starting to think I need a maintenance plan to stay accountable to myself and be a little more practical about building mileage. 

Saturday

The weather is officially starting to change here in Alabama-- chilly mornings and mild days. Chamber of commerce-type stuff. This is the type of weather that gets none of the headlines, and it'll be what we can expect for the next six weeks or so.

So I ran a six in shirt sleeves and shorts for the first time this season, and it felt great. I ran a chilly four-miler Friday morning in a Nike reflective vest and arm warmers, and needed it all. Today, I didn't.

I also tried to keep my heart rate below 150, and it worked for the first three miles or so. I have a hard time keeping the effort even once I climb a hill or two, so when effort has to increase, the heart rate typically stays there. This time I throttled back on the pace (my average pace was 9:16, but it's a long run and pace doesn't matter as much), but the HR stayed in the low 150s. I was pretty thirsty for the last little bit, so I'll try to change that for the next time.

That made 10 miles for the week. My right calf has felt fine, so I may hit 20 or so next week. Weight is the thing I'm chasing right now-- I was at about 157 when I ran the half in Huntsville, and I'm closer to 165 these days. Still healthy by many standards, but I'd like to get rid of these 7-8 pounds.

Easy Week

My left calf is feeling a lot better, but this is still a week of easier running. I'll hit the treadmill tomorrow afternoon, then hit the road Friday and Saturday mornings. Likely three five-milers.

This is the same left calf that acted up about seven years ago, when I lived in Kansas. I was training for the White Rock Half Marathon in Dallas, and even had a snazzy training plan drawn up by the cross country coach I met through work. I fell behind on my training plan and tried to check off every run on the plan, and I felt a jolt of electricity shoot into my calf one Monday afternoon at the start of a nine-mile long run. It healed, but it's one of the first things that go wrong when I overtrain.

I did ramp up mileage too quickly after my break, and my calf told me so. It's not too big a thing to me, since there is no big race on the horizon. The Mayor's Cup 5K is in six weeks, and I'll work to set another PR on what should be a flatter course. Spending time as a volunteer on the course really whetted my appetite for another half or full marathon, but the calendar is a little thin for now unless I want to travel.

So there really isn't a reason to go too far. The 'too fast' is something we'll get to.

Back Out There

After running the half marathon in Huntsville back in November, I took a five-week break, hiding behind the fact that I was starting a new job. It cost me a lot of fitness (although I drank a lot of Saturday morning coffee). 

Now I'm a little more used to the tides at work, and I'm starting to get back out there. Mileage is still on the low side, low 20s (though I'll show that even that may have been a bit too high). This meant that I was on the sidelines for the inaugural Run For Recovery, Tuscaloosa's inaugural half marathon. Though I was in no shape for a half, I wanted to be a part of it, so I volunteered to be a course marshal, clapping and encouraging those who came by. 

This turned out to be harder than running the half-- I got to my spot just past mile 12 at about 7:15 for an 8:00 am start. This meant I had nothing to do for about two hours, so I stood and waited in 35-degree temps. I'd run the three miles from my home to the race, so I did some road work of my own by then. Thankfully, I had overdressed for the run there, so I was a little warm on the way, but thankful for every layer as the sun continued to rise but the temperatures did not. A good friend (MVP of the day) handed me a pair of hot hands, which turned out to be the most important piece of gear I had. All the clapping meant the hot hands kept doing their thing, and I stayed pretty comfortable.

The down side was having to wait four hours for the last runner to pass my post. This meant I stayed out there for nearly five hours, which turned out to be harder than running the actual race. But I was still glad to be a small part of the event.

Anyhow, my mileage has gradually climbed into the 20+ range, though at a bit of a price. I broke my Saturday long run into two pieces, since I had to work 9-1. 4.3 to get there and 3.7 home after a bit of a short cut. At the beginning of the return trip, my left calf acted up again-- the same one I've had problems with in the past. Increasing weekly mileage too quickly was the cause. I did make it home, but today was and tomorrow will be rest days, before we begin a week of easier running. 

I also had a small pack with me, so I was carrying some extra weight, and doing it unnaturally, since it wasn't steady on my back. So it wasn't my best run. But it was an eight-miler. And I'm starting to feel like a runner again.