The Training Crucible

This week I have regained some focus with blogging thanks to a 31 Days to Building a Better Blog tour sponsored here.  With the new found focus, I have decided that one of the things that I want to do with the blog is highlight various charities or causes that are trying to raise money through running.

The first cause to be selected for this is Operation Jack.  Operation Jack as an attempt by Sam Felsenfeld to run 60 marathons in 2010 to raise money/awareness about autism, a disorder that his 6 year old son, Jack has been diagnosed with in 2006.  While most people would be happy to run one marathon in a lifetime, and many would think it a major accomplishment to run 60, Sam is pushing his body to the limits (running 2 marathons in different states on the same weekend) in order to get his done.
Having previously worked as a therapist with families whose children I have been diagnosed with autism, I can tell you how frustrating this disorder can be.  For more information on autism you can check here.
So here is how Operation Jack works: (taken from the Operation Jack website)

There are few people who run simply to run.  Most runners are seeking to improve their performance and the only way to do that is to track your workouts.  Countless tools are available to help you track your performances, but today I am going to highlight 5 that I have used:

1. The Clipboard. This is the low tech option available to everyone.  All you need is a pen, paper and a hard surface to right down your workout.  Currently I use this work my strength training.  I am going through P90X right now and they have kindly made the workout sheets available online. The benefit here is that you can quickly  enter your data. The workout sheets also let me quickly compare this week's performance with last weeks performance, however because it is on paper I manual have to calculate my improvements over time. I take this into the digital age there is also an Excel spreadsheet available to help you track all of P90X data.

2. Nike+. Nike+ connects your running shoe with your iPod, giving you feedback as you run (mainly your distance). Certain Nike shoes have a space in the heel where you place a small sensor (which cost an extra $20) that will track your footsteps. Along with the sensor there is a piece that plugs into the bottom of your iPod nano (yes, it must be a nano, it doesn't work on the larger iPods). There are plenty of companies out that have made gadgets that allow you to attach the sensor to shoes other than your Nikes, freeing you to wear whatever shoes you want.  The only down side I have found with Nike+ is that the distance is not always accurate.  For more info on the Nike+ system check out their website.

3. Running Ahead. This is a fairly simple workout tracker. While the name implies that it only applies to running there are some built in features for cyclists, popular gym workouts like Body Pump and Body Sculpt, and yoga.  It is easy to use and syncs with many Garmin devices, making even easier to upload your runs.  I don't use this program anymore, I think any other one is better, however, for the beginner, this is a great place to start.

4. DailyMile. DailyMile is like Facebook for runners.  It allows you to upload your workout using Garmin or Nike+ devices and connect with other runners.  It tracks your weekly and total stats and provides you with fun information, such as how many donuts you have burned off or the number of TVs you have powered.  There are also some great widgets that you can attach to your website (I have two on mine). While it may not be the greatest tool in measuring your workouts, it does provide a great community and allows you to see what others are doing with their training.

5. TrainingPeaks. Training Peaks has replaced Running Ahead as my primary workout tracker. First, it tracks everything.  Not only will it track your workouts, it also tracks meals. It has an extensive library of foods so that you can get accurate counts on everything that you are eating. For the workouts, Training Peaks syncs with the vast majority of workout watches including Garmin, Polar, Suunto and Timex. It doesn't hurt that Runner's World uses it as it's tracking system. In some ways there is almost too much available.  If you new to running you may only want to use the workout function, however, as you try to improve your performance the other features become highly valuable. The great part is, you only have to use what you want. Also, the internet version is FREE!

So what have you used to track your workouts?

There are a lot of reasons that runners run: to achieve a goal, to prove they are the best, to stay in shape, to escape their demons, so they can eat that extra bowl of ice cream each night, because they feel in love with running.
I started running in middle school and then throughout high school. And I stopped.  I put on the extra weight, got married had 3 kids.  Now I run again.
This time I have a knew focus in running: helping others.  I run for those who cannot run.  I run to raise awareness about some awesome causes. I run, not because I am fast, or have something to prove.  I run because I want to help others.

So why do you run?

At the beginning of the year I registered for the Country Music Marathon with the goal of improving my time from the the St. Jude's Marathon in December of 2009.  Training was going well until I hit my 18 mile run.  18 is where I seem to hit the wall, the same was true when I was preparing for St. Jude's.  The week after the 18 mile run I received P90X for my birthday (the 30th).  At that time I made the decision to focus on weight loss and running a solid half-marathon, re-valuate after the race a plan for another marathon later in the year.  During the 6 weeks that I have been doing P90X I have run approximately 4 times: a couple of 4 milers, one 5 miler, and then the Saturday before the 1/2 I ran 6.5 in order to help me gauge my pace for the race.
My official time was 2:01:53, which was four minutes faster than my first 1/2 at Soaring Wings in Conway last year. I wish I had broken 2 hours, and I think I could have with a couple of key differences in my race. Overall though, I was happy with my results from P90X. Living in Arkansas it can be hard to get out in winter and run early in morning.  Seeing these results lets me know that if I can build up a strong base during the fall I can use P90X over the winter months to help me maintain my level of fitness.
As for the the Country Music Marathon. I am still undecided about whether I will ever do this race again.  First the swag bag was lacking.  Seriously, dog treats! I realize a lot of people run with their dogs, but wasn't running the race with me, nor did I see any other dogs on the course.
I realize that there were major storms to contend with and I appreciate the email that got sent out letting runners know that if you were expecting to complete the full marathon in less than 4:30 that you need to plan on running the half instead, however, where was the notification that you were going to start the race 15 minutes early? I was at LP by 5:30 and got straight on a bus to the start line.  After getting of the bus I went straight to the restroom and then to the start line where I noticed that the race had already started! I did a quick stretch and then hopped into one of corrals. I didn't help that I was in a later corral number than the one was suppose to be in, meaning that I spent much of the early miles trying to dodging and run around much slower runners. I didn't help that from mile 3-4 we were only running on a two-lane street. Later, around mile 6 or 7 we went from 4 lanes down to a very narrow 2 through a residential section with no shoulder or sidewalks.  With 32,000 runners we just needed more space.
I was also a little disappointed in the fan support.  Aside from this great sign from my daughter Gabie:

Thanks everyone, especially Meg, Gabie, Lexie and Lucie!
One last thing: P90X will turn you into a nut, Sunday afternoon I did my Chest, Shoulders and Triceps workout since I missed it for my rest leading up to the race.

Yesterday I announced on Twitter that I would share my 30 day results of P90X with everyone today.  I should have taken a closer look at the calendar and realized that as I enter the recovery week of Phase 1 I am still a few days short of the 30 day mark.  However, I had already done the fitness test, so I'll go ahead and share the results:




Day 1 Day 21




Resting Heart Rate           78                72






Pull Ups                          5.25              5.25






Vertical Leap                   12"                20"






Push Ups                          20                30






Toe Touch                        0                 (+)1






Wall Squat                       1 min            2 min






Bicep Curls (@ 20lbs)       20                20






In and Outs                       30                50






H.R.after 2min of JJ          140             147




1 min                                 98              107





2 min                                 92               88



3 min                                 89               76




For those who are unclear, the JJ in the table refers to 2 minutes of Jumping Jacks.  As you can see, every area saw improvement.  The only areas that have stayed the same are the pull ups and biceps, but there's a very valid reason.  The two days prior to this fitness test have done the Shoulders and Arms and Legs and Back workouts. Needless to say, lots of pull ups and bicep curls between the two.  Also, the plus one for the toe touch indicates that I can reach 1 inch past my toes ( I don't know that I have ever been able to do this before).
I know the second thing everyone is going to ask for is an updated picture.  Sorry, you'll have to wait until Day 90 for that.  In the meantime, keeping pushing yourself to be the best you that you can be.

This past weekend my wife and I had an amazing time at the Little Rock Marathon.  First of all, I think it was only the second time since having 3 girls that we have left all of them over night with some one else (Gram and Pop).  It was also a special time because our relay time was made up of members from our small group at church. On Saturday night we had a great dinner with our friends the Earlys and then went back to the hotel, where our team (and spouses) spent much of the night creating running playlist and making jokes about the fact that on one of my tags from the marathon it said I was a girl!
Anyway, the Cloverdale Running Club placed second in our division, running the marathon at an 9:03 pace.  Individually, I ran a 8:30 pace through the hilly, third section of the course (the kind of practice I needed in order to prep for Music City at the end of April).
One of the things that I love about events like this is the stories. We also a lady with a prosthetic leg, pushing a wheelchair smoke pass people on her way to completely the whole marathon.  Another relay people was made of of 3 sisters and one of their daughters (man I hope my girls are close like that) and another team of children whose dad was turning 60 that day (he got to run the last leg). So many encouraging stories that make the pain worth it.


Here is the only picture I have from the actual race:

It's hard to believe that I only have 8 more weeks of training before I run my second marathon. Unfortunately, this has been a very poor week of training for me. I am not a morning person. The first 20-30 minutes of my day I am stuck on autopilot. Now, you would think that this would be a sign to me that I should run in the evenings (and I do occasionally), but that means missing time with family.
I have tried to make up for the missed runs about doing cardio workouts and plyometrics at the house, but this weekend I have a 17 mile run planned that I know I can't miss.  Hopefully, by sharing my plans on the blog I have greater pressure to get it done.
So my plan for next week (following Hal Higdon's Novice 2 plan):
Monday: rest
Tuesday: 5 miles
Wednesday: 8 miles
Thursday: 5 miles
Friday: rest
Saturday: I suppose to run 18 miles. I am going to move that run to next Saturday.
Sunday: This should be a rest day, instead I am running in The Little Rock Marathon Relay.  I have the longest and most hilly section of the course, which I hope will get me ready for the hills I will face in Nashville.
In my training runs so far I have been doing a lot of hills, so I feel ready for, but having not seen the course yet, i wonder how the hills will compare.
By the way, I also turn 30 this weekend. So Happy Birthday to me.

This weekend Meg and I, as well as 10 others from our running club at church ran in the Soaring Wings Half Marathon.  This was the first major step towards our goal of running the St. Jude's Marathon in Memphis during December. So here's the damage:
1. I hadn't run consistently for 4 weeks.  My last run before the race was a 15 mile run 2 weeks prior to the race.  I ran the 15 in 2:17, so I felt confident I would break 2 hours on race.  The only problem was I also developed an infection in my right hip, with a sore that is still open.
2. I went out too quickly.  Instead of being realistic about my training (especially over the the last 3 weeks) I went out thinking I could stay at my 9 minute pace with no problems.  What actually happen was I went out at  7:30 pace during the first two miles, leading me to puke twice during miles 4-6 while I pushed out an 11 minute pace during those 3 miles.  I quickly watched the 9:00 pace leader pass me by as I trudged up one of the many hills.
3. I finished the day 46 seconds behind my amazing wife who celebrated her 30th birthday on race day.
4. I learned to stick with my training, not skip the workouts, do the work, trust the plan.

I can't say enough good things about this race.  First, it was very well organized. The aid  stations were at even intervals that made it easy to know when you had one coming up. The city of Conway obviously cares about this event.  There were people everywhere! We ran through a couple of neighbors that had people lining the streets with signs, hands out to give passing runners high-fives and cheers all around.  My favorite was the guy at the top of the hill at mile 12 that keep yelling your name, encouraging you not to give up as you came to the crest this monster hill.  But the best part was the fact that kids from the ranch were there to pass out the medals at the finish line.  Great touch!  Without I doubt, we plan to be running this race again next year!
Finally, let me encourage you to check out Soaring Wings Ranch and read about their mission to help children.

This has been the hardest week of training, mainly because I haven't done any! Last week I had the flu, then Saturday a huge sore opened up on my hip (no gory picture, sorry!).  This weekend is the Soaring Wings Half Marathon in Conway.  My main goal this week is simply to try and get healthy and just do my best at the half as Meg and I prepare for our first marathon in December.  I would rather shoot for a great performance in December, than stress about training this week for the 1/2.  Hopefully things will be better by the end of this weekend.
Honestly, I'll be very disappointed if I don't break 2 hours in my run this weekend, but if I don't I'll know it's not because I can't, it's because of the hang ups I have had the last couple of weeks.  Hopefully on Monday I'll have plenty of pictures and a good report!

I believe that this life is preparation for the next, its the training crucible that refines and develops us for the plan that God has for us in the world to come.  This is my opportunity to share with you the various things that God is using to refine me.  There are the joys that come from raising 3 girls, the challenges of working at a Christ-centered drug treatment center for young men ages 14-24, the struggle of training for our first marathon (and hopefully many more to come) and the things that just seem to happen in life.  So if you can identify with any of these areas, I hope that you will check in often and share your own experience in the crucible.