Training - Week 16 - Week 14 of Marathon Training - Sunday Long Run - My own MRI Half Marathon Run

Yesterday I had plans to run the Clinton Half Marathon, but due to my MRI I was not able to run. This morning I got out for a run mid morning after a long night of Ava waking up. I was scheduled for 13 miles and this is my last long run as I begin to taper for the marathon in 2 weeks. My legs were a little tired and I did not feel the greatest with my allergies and minor head cold.

I set out at a decent pace running mile 1 in 8:00. Around mile 2 or 3 I decided that I wanted to turn this into my very own race. I came up with the name

Inaugural Maurer MRI Half Marathon Madness Run

About mile 3 I decided that since I was not able to run yesterday there was no reason that I could not push myself and see if I could beat my half marathon time of 1:46 from a year ago. I also decided that this would be my last big push of a run and from here until race day scale back the pace to get used to my marathon pace time. I have been running way faster than my pace time and it is time to get accustomed mentally to running at a slower rate.

Before I scaled back my pace I wanted to push hard and hit a wall. I wanted to hit a wall and give myself a challenge to work through the pain and fatigue much like yesterday during my 3 mile run. I know I am going to hit some walls during the race. To achieve my goal it is going to come down to how I deal with the walls and setbacks along the way.

I was not able to push as hard as last weekend when I ran the 12 miles at a 7:45 pace, but I still held my own.

Mile 2: 7:51
Mile 3: 8:08
Mile 4: 8:11
Mile 5: 8:07
Mile 6: 8:06
Mile 7: 7:52
Mile 8: 7:48(halfway through this mile I had to stop for traffic and that about killed me getting back on pace)
Mile 9: 7:33
Mile 10: 7:43

Mile 10 is where I hit a major wall. It smacked me so hard in the face. I really struggled to fight through the last three miles. My legs were tired, I felt hot, and my mind started to doubt finishing the last three miles. I had to fight like crazy to keep going.

Mile 11: 7:54
Mile 12: 8:13
Mile 13: 8:14

Right around the last .1 of a mile I thought I was going to puke. It was right at my throat. I went to mile 13 and called it to be safe. What was .2 miles really going to do for me?

I finished the 13 miles in 1:43. 3 minutes faster than my PR of 1:46. Add to my time about another 1 minute or so for the last .2 to make it official. I was able to beat my goal. I know it is not an official race, but it was a great test for my mind and body. This lets me know that I have improved. If I had been in a real race I know I would have ran even faster. This run today really helped alleviate some more self doubt. I am slowly getting my mind dialed in for this race that is exactly 2 weeks away. I cannot wait, but I am nervous like no other.

Today I am going to order my race shirt from Live Uncommon and spend the next two weeks getting this body in prime shape for the 26 miles that lay ahead. I cannot wait.

The official race results for the

Inaugural Maurer MRI Half Marathon Madness Run

Total Runners: 1

1st Place Finish: Aaron Maurer

Course Record: 1:43:47

Marathon and Half Marathon Training - Week Unknown...Mother Nature offers free GU Gel

My training plan is off. I fell off big...or at least thought I did the last few weeks. I was following a plan perfectly if you go back about 4 weeks and read my weekly reflections. You will notice that as I quite reflecting each Sunday so did my motivation to run and stay focused. I really think they go hand in hand.

Now, as my wife reminds me I was not sitting around being lazy. 20 days ago I was in a basketball tournament and tried to run 13 miles, but stopped at 11 miles after each step hurt like crazy. 13 days ago I did not run due to a basketball tournament in which I played in an ungodly amount of games.

Last weekend I did not run and that was more of me making excuses. I had some big project to get done before little one arrives and therefore made every excuse to not run after being mad at myself for not running so great the last two previous weekends.

During the week I have been staying course. I have left my marathon training plan behind as I have adapted more the half marathon training plan of my buddies who are training for their first half in a couple weeks. We have left the hill runs behind for some sprint workouts on the track. If you want to see what we have been doing and what I have not been doing on the weekends check out my dailymile account http://www.dailymile.com/people/coffeechug#ref=tophd

This weekend I was determined to get my long run in. I needed to get at least 11 miles in to help build my stamina back up and mental toughness. However, last night before bed I switched gears. I said, "Aaron, quit being a turd and RUN!"

So, I decided to run a half marathon with no running route prepared and just go. At 5 this morning that is what I did. My course on Daily Mile if you look at it is a mess. I was all over the place and ended up running about 4 big hills that I did not want to run. My mile splits were kid of all over the place.

1: 8:42
2. 8:27
3. 8:53
4. 8:51
5.8:49
6.8:48
7.8:30
8.8:29
9.8:40
10.8:36
11.8:15
12.8:03
13.8:01


I ran the 13 miles in 1 hour and 51 minutes. I felt pretty good about that run based on my poor training and diet the last three weeks. My goal for my first race was to hit around 1 hour 40 minutes or under but I don't think I am any close to hitting that stride yet.

One thing I did learn is that Mother Nature offers free GU gel packs along the creek. I am not a nutritionist or a scientist, but the I am pretty sure the 417 gnats I ingested through eyes, nose, and mouth equals one pack of GU. They were swarming all around this morning. Mother Nature also offered a view of a family of deer, a raccoon, a skunk, and insects galore.

I looked back to my first half marathon last fall to see what I ran and here is part of my post from the race:
Today I beat my personal best time of 13.1 run of 1 hour 53 minutes by running the QC Half Marathon in 1 hour 46 minutes. I crushed my time and ran at a pace I never thought I could possibly run. This comes out to a 8:09 pace. I finished 268th overall out of 1726 finishers. I finished 31 out of 98 in my division. Not to sound stupid, but I am so proud of myself. I am living proof that anyone can achieve their goals if they just pursue and lay out a plan to achieve the goal.

I was about 5 minutes off my time from last year. I have work to do to make improvements and if I get dialed in the next few weeks I should be able to beat that time. Maybe not by much, but enough to say I beat it

 Reading my past posts of training for my first race last year and the unbelievable Jeff Paul there is more than enough motivation and reason to push myself to the next step.

Time to quite making excuses and time to get after it.

Training: I have my serious face on. It is time to quit screwing around and get focused.

I feel like a broken record. I think this is like the third time in the last few months where I have created a post about getting ready for race mode and time to take things serious.

Today is the REAL day. Today is the day that I actually start and will see this thing through. Let me catch you up to speed about things going on lately in my training world.

1. Earlier in the year I decided that I was going to do a triathlon. I was swimming during the time I was in a boot for a stress fracture and bought some training books and was researching like crazy. I gathered all my information and decided to wait another year. With a third child on the way I did not feel like I could devote the time needed nor did I want to spend all the money on the costs to competing in one of these races. So, I have switched gears.

2. I have started P90X. I was/am really into the workouts. I love the lifting days this program provides. I was very focused on the eating plan, but then I got sick, worn down and all my eating fell apart. With a pregnant wife and two little kids I kept falling to the temptations of junk food and eating out. A big weakness of mine. Despite the fact I am still working out, my eating plan has gone to the wayside. Not quite sure where I am currently weighing in at, but it is not as low as I want.....I know that much for sure.

I start the Shakeology 3 Day Cleanse tomorrow morning. Wish me luck.

3. However, I am not worried. I have picked up Racing Weight again and know that as soon as I start my running the weight will fall off. I have put together a plan. I sketched out some possible races that I can do.

4. My main goals for the summer/fall are twofold
A. Run faster in the half marathon compared to my first one I ran last year.
B. Complete my first marathon in under four hours

These two goals will allow me to knock off the weight, eat healthy, and be a good role model for my kids which are all goals of mine outside of my training and just part of being human.

I am excited. I have sketched out a 16 week marathon plan that I must start soon. I have my eyes set on a marathon back home in South Bend on June 4 or the 13.1 Chicago run on the same date.

I also want to knock out the following races, but am not sure on the dates yet. I still need to look them up and begin to chart my workouts from there.
A. Warrior Dash
B. Chicago Urbanathlon
C. Chicago Marathon
D. Quad City Marathon(either do the half or full depending on how I feel)
E. Bix 7
F. Moonlight Chase
G. There is also the Muddy Buddy Race series but need to look into this one a little bit more.

Yes, I have packed a full schedule. I don't know if I will do them all, but they are all in my sights. I want to knock out at least one half marathon and one marathon along with the Warrior Dash and Urbanathlon. If I can squeeze in another half marathon that would be great.

My plan this week is to sign up for the races that are open for registration and make them real. I am starting some more running this week to get my base built up because if I am running in June, then the time to start is now. June 4 is 17 weeks away.

I am ready. My running mantra this year is, "If Elisabeth Hasselback can run a marathon, I can run a marathon.". Off to the races.

What are you goals? Do you have a plan? The time is NOW!

You never know what is possible until you try

The Half Marathon Race Verdict is in..........

Today I woke up or I should say set my alarm for 4:30. I fell back asleep and got up at 5:00. At 5 I felt a little stressed because I was already out of routine, but I must have needed the sleep. I made my way downstairs, made some coffee, ate my usual egg muffin sandwich(Weight Watchers) and chilled for a while checking my blogs and doing some reading. Around 6:00 I got myself assembled in my gear, gathered my GU gelpacks, drank some last minute water and headed out. I planned on running with my waterbelt, but when I arrived I did not see too many people wearing one so I figured at that moment to try to run without it. I-74 was busy as my way across and by the time I parked and found my place to start the race it was 7:15. I was cold and at some brief moment before the race I realized that
1. I can do this race
2. I have prepared hard to get to this point and nothing is going to stop me

All my negative doubts that I had during the week erased from my memory and I was focused. The race too off and I felt good. Adrenaline was flowing like crazy and it took me a about 30 second to get to the starting line once the cannon went off. I ran the first mile in 8:12 and thought so far so good. The second mile I ran 8:05 pace and still felt great. I think it was this mile that I finally began to sweat. It was so cool to run over I-74, but I did not know that the bridge moved so much and I thought I was going to barf at one point. The third mile I still held a good pace running around 8:13 mile pace and then for the next few miles I really picked it up. I was running faster than I have ever ran before. I ran mile 4 7:50 pace, mile 5 at 7:58, mile 6 at 7:53, mile 7 at 7:55, mile 8 at 7:57. From this point on I quite marking my Garmin watch and just ran as I started to focus on the watch more than just enjoying the race. Additionally, my Garmin data after this point is messed up as I thought I stopped my watch when I finished, but actually did not hit the button and it kept recording my time for almost .8 of a mile as I walked around finding water and food.

When I look back to my blog post on May 30th, I entered the following goals

Goal #1: Run in one of the two half marathons in September(either the Quad City one or the Waterloo Park to Park)

To achieve this goal I have created checkpoint goals

Goal #2: Spend the last week and the next two weeks to build a base of running where I am putting in 15 miles each week to establish a foundation
** I completed 13 miles this week and feel good making 15 this week**

Goal #3: Follow a half marathon 12 week workout when the timing presents itself. So, I will need to start this training in mid July when it is nice and cool. HA!

Goal #4: To stay motivated for the training for the half marathon I will run the Bix 7 and keep me focused up until mid July

These four goals all lead to my ultimate goal

Ultimate Goal: run the entire Chicago Urbanathlon without walking.

I have a good plan(at least I think I do) to get things going. That is always the first step. I have gone back to really trying to eat healthy. I think I will need to shed about 13-15 lbs in order for my joints to hold up. I have lost a few lbs just this week so headed in the right direction. I will keep you posted.

Goal 1: Check and completed

Goal 2: Check and completed and I cannot believe that this is where I started

Goal 3: Check and completed

Goal 4: Bix 7 completed in my personal best and record time

Notice I did not have a time marked for the half marathon. I later added a time of 2 hours and just two weeks ago bumped it to 1 hour 50 minutes. Today I beat my personal best time of 13.1 run of 1 hour 53 minutes by running the QC Half Marathon in 1 hour 46 minutes. I crushed my time and ran at a pace I never thought I could possibly run. This comes out to a 8:09 pace. I finished 268th overall out of 1726 finishers. I finished 31 out of 98 in my division. Not to sound stupid, but I am so proud of myself. I am living proof that anyone can achieve their goals if they just pursue and lay out a plan to achieve the goal. 

I still have the Urbanathlon in three weeks which is going to be the ultimate challenge, but for now I am celebrating my hard work that has paid off. Thanks for everyone who follows these posts. I have received comments and emails throughout and they all go to my memory and help keeping me pushing towards my goals. As always I have to give thanks to my wife and kids who put up with me always talking about my training and acting like they care as I know it gets old to hear about it all the time. Jeff Paul gave me great advice from time to time when I had no idea what I was doing.

Last, I was not the only one who did a great job in this race. Mr. Shepherd ran the half in 1:45 finishing 245th overall and 35 out of 111 in his division.  Mrs. Noeth also had a great half marathon time of 1:57 and taking 40th place in her division. Ms. Wikoff also ran a great race today coming back strong from a long term rehab of a major leg injury.She finished in a great time of 2:40 and what a turnaround from where she was not too long ago when she was held up with a cast on the couch with all sorts of problems. Mr. Lopez and Mr. Tritt were part of the 5 person relay team that took 6th place overall running the entire marathon in 2:58. And last Mrs. Gaffney ran the entire marathon in 3:33 finishing 3rd in her division and 117th overall. What a great staff we have here at Bettendorf Middle School to not only have all these people run, but to have them run this well.

Back to the gym tomorrow and time to completely change my training to prep for my race in Chicago. I will post more details later, but now it is time to fall asleep and pray for no cramps.

54 Days Remaining - Live Uncommon Staff Breakfast, Busy Morning = No Run

This morning Chad and Katie really took charge to organize a staff breakfast this morning. I was included in the mix, but I will be honest and cannot take much credit besides helping out this morning. Chad and Katie did all the backwork to get it ready. We hosted a breakfast for our staff here at BMS and took donations to help us reach our Live Uncommon goals of trying to raise $700 each. I know it sounds like a lot to raise, especially with money being so tight for so many people, but the money goes to some amazing charities. We have an amazing staff that really came early this morning, grabbed some coffee, juice, donuts, eggs, pancakes, etc. and gave a little of their hard earned cash to help. It was another reminder how AWESOME are staff really is. Nobody can doubt or question how strong of a staff we have here at BMS when it comes to helping students, each other, and the community. It was a nice start to the day seeing staff come down and enjoy the breakfast and start the day right.

Obviously, not all of you reading this were able to make the breakfast. I know I have posted information about LIVE UNCOMMON and helping to raise money before, but I will throw it out there again. You can help out in many ways. Feel free to offer whatever you can to my donation page. I honestly don't care if it is even a dollar. Every penny helps out someone in need and we are supporting all types of charities to help all types of people. I really believe in what I am representing when I wear my LIVE UNCOMMON gear to all my races and training sessions. I am proud to be part of an amazing team of people who are striving to meet their own goals while working even harder to raise money for others in the community. I still have a long way to go in my fundraising so I thank you in advance for any support you can provide.

Here are the races along with links to what each race is raising money for.

The Series Causes
CASI - Center for Active Seniors
5K
March 17
Davenport, Iowa

Run for Renewal
5K
April 21
Davenport, Iowa

Live Uncommon Torchlight Parade
3 Mile (untimed)
June 2 – 8:30 PM
Davenport, Iowa

Race for the Cure
5K
June 9
Moline, Illinois

Moonlight Chase
4 Mile
July 14 – 9:00 PM
Eldridge, Iowa

OUCH Half Marathon
HALF MARATHON, 10K and 5K
August 18
Bettendorf, Iowa

Quad Cities Marathon
Half Marathon, Marathon Relay
5K
September 23
Moline, Illinois

With all that being said, my training is a little off. I did swim yesterday, but that was all I did for the rest of the day. I ate however I wanted so that meant ice cream and a blizzard. It was my last day of gorging. I felt like I needed one more day of eating whatever before getting serious again.

The plan that I have laid out is a 8 week half ironman plan that builds upon my Olympic distance training plan that I just completed the last few months. It is a sequential type builder where the Olympic plan ends and this one continues on. The problem that I have is that I don't know how long of a recovery I should take. This is all new territory that I am treading. I am constantly reading and researching and adapting things based on my body and needs.  I cannot wait too long as my 70.3 Racine race is now less than 8 weeks away, but I don't want to push too hard too soon and risk bad training or a possible injury.

So, I took it as a sign to not run this morning with the 6B46 group. I needed to be at school early so I opted to stay home and make sure I had the kids ready to go as Amanda had to take the kids to the babysitter this morning and this is out of her way. She is awesome! Thank goodness for Amanda.

My body is feeling back to normal. I have no soreness. I still feel a little tired, but nothing out of the ordinary from training, and being the last week of school. My plan calls for a 9 mile run tonight with some track work mixed in. I don't know that I will do the track work, but I do plan on hopefully getting out for a run later tonight if things go according to plan.

By tomorrow I do plan on being back in full swing with my training. I think my body is ready. My mind is ready and I know that I have some serious work to do in order to be ready for a 70.3 Ironman race. I am not ready physically or mentally right now for a race of this size. I have goals and expectations for myself even though this will be my first one.

I feel weird not running this morning. I missed my group of CRAZIES. I will be ready Thursday to join them. I am ready to get back into full swing of training. The nerves of my big race have me ready to get after it. After racing Sunday, I know that I have some weaknesses that need to worked.

Thanks for reading. Thanks for helping out my fundraising efforts if you can. Thanks to everyone who continues to offer advice and keep me in check through my training. I really appreciate it all.

Health article as I prepare to run a race

I have decided that I want to be able to complete a half marathon. I know it sounds like a stupid goal as I am one of the many that absolutely hate running. I don't understand the joy from running, but I am also a person who needs to sign up for races or competitions to stay motivated to work out. As many already know(who work with me or are friends of mine) I work out M-F at 5:00 in the morning. I usually start my day out at 4:30 where I decide what I will post on this blog for the day and check my routine websites. Cardio is always something that has lacked. Even when I have been in good shape, I find ways to avoid running. A few years ago I was in great shape for the Chicago Urbanathlon. Here are my goals for the summer and into the fall.

Goal #1: Run in one of the two half marathons in September(either the Quad City one or the Waterloo Park to Park)

To achieve this goal I have created checkpoint goals

Goal #2: Spend the last week and the next two weeks to build a base of running where I am putting in 15 miles each week to establish a foundation
** I completed 13 miles this week and feel good making 15 this week**

Goal #3: Follow a half marathon 12 week workout when the timing presents itself. So, I will need to start this training in mid July when it is nice and cool. HA!

Goal #4: To stay motivated for the training for the half marathon I will run the Bix 7 and keep me focused up until mid July

These four goals all lead to my ultimate goal

Ultimate Goal: run the entire Chicago Urbanathlon without walking.

I have a good plan(at least I think I do) to get things going. That is always the first step. I have gone back to really trying to eat healthy. I think I will need to shed about 13-15 lbs in order for my joints to hold up. I have lost a few lbs just this week so headed in the right direction. I will keep you posted.

In the meantime I came across this article about drinking water and the benefits. Many of us already know the benefits but it is always a good reminder.

Here is another about whether or not you are getting enough.

**thanks to Mike Young from Athletic Lab for sharing on Twitter**

Chicago Urbanathlon Training - Week 1 - Monday and Tuesday

Despite my half marathon race being only 48 hours ago, I have to get my mind back to training mode for my next race challenge of the Chicago Urbanathlon. The link I just provided has the course layout and you can see for yourself that this race is no joke. It also requires a different mindset and training compared to the half marathon. My biggest concern right now is my heart rate. When you run anywhere from 2-3 miles, stop and perform an obstacle that shoots your heart rate sky high, and then proceed to run 2-3 miles again you have to really learn how to regulate your heart rate to keep it stable during the run. I really need to increase my lactic acid threshold on this one. Due to the fact that there are obstacles, I will not be able to wear my water belt or any other devices besides my watch. I must learn to run without music also.

Yesterday, I made a training guide based off the workouts provided by the website and also my schedule and times to run. Here is the plan

As you can see, this is going to be an intensive training for the next three weeks. Yesterday, I just did some basic upper body lifting as my body was tired from the race.

This morning I could barely get out of bed. My legs are very, very sore. I was able to get up and run 3.06 miles in 28:04 for a 9:10 mile pace. I just wanted to get moving again. It hurt to run, but at the same time it felt good to break up the soreness.

I have created this checklist/training plan to help keep me focused. Each day I can cross off what I accomplished.

I plan to keep posting updates on the training because for some reason it really helps to log this information as it keeps me focused. Not sure who the sprint workout will go tomorrow. Time will tell.

As always, what are your goals? Are you meeting them? Have you written down a plan of action or are you still "wanting" to do something, but not willing to actual turn that "want" into "action"? The time is now.

By the way, here some action photos from the half marathon. These are towards the end and yes I am dead.

Getting It Done! - Countdown to Marathon and to transforming GETTING IT DONE! to GOT IT DONE! - 6 Days...

Source: None via Aaron on Pinterest

Today my countdown focus is going to be on the mental aspect of being tough enough to not quitting. I was looking back at my old posts on when I first started thinking about a marathon. I quit looking when I found a post from February 6th. At that time I was looking at a marathon in June. My motivation was the following mantra that I had crafted for myself,  "If Elisabeth Hasselback can run a marathon, I can run a marathon.". 


During this month I was all over the place. I started an idea/plan only to fall off the bandwagon. I bet I started and failed about 3-4 times in January-March. I was a mess. I was dealing with some injuries and also just a weak frame of mind. The key here is that despite stopping from time to time I never quit. I never lost sight in my goal of a marathon.


I had to reexamine my approach to my training and I broke things up into smaller attainable goals. I had a good week of training in February only to be sideline by a foot injury playing basketball. Frustrations were quite high. I continued to train, but after about four weeks I was sidelined with my foot injury again. I was prepping for a half marathon and I remember doing the practice course run and feeling really good about things until pain happened. This happened around the first week of May. At this point I had to stop once again, reconfigure my goals, my races, and plan.


Finally, in June I flipped the switch. I was done with excuses. Despite the injuries I was not mentally prepared for what I needed to do. Deep down I knew that. Deep down I knew I wanted this marathon. Finally, enough was enough. I started a new series which has become my slogan during this training, GETTING IT DONE! I created my first post in June.


On June 7th I started what would become one of the greatest journeys outside of being a father and husband in my life. I began SERIOUSLY training for my marathon. I am less than a week away. I have had so many ups and downs from that starting point, but the key is that I never quit. I fought through the physical and mental battles. It would have been so easy for me to quit. It would have been so easy for me to package all the excuses with my foot injuries, the size of my body, the rain, the heat and humidity, having three kids, etc. It would have been easy to focus on a smaller goal. 


But when did "EASY" goals and tasks ever make you feel good about your accomplishments? This journey has been everything but easy, but I would not trade it for a million bucks. 


I can only imagine how great it is going to feel to cross that finish line Sunday.


On Sunday, my mantra GETTING IT DONE! will be changed to GOT IT DONE! and these thoughts here are part of my mental preparation counting down to my goal. Tomorrow I will have another idea to discuss. Stay tuned

Half Marathon Training - Week 8 - Thursday

I have not posted yet this week about the training. As I get back in the swing of school I have began to transform the blog back to more book reviews and middle school type posting. However, my training has not stopped at all.

Monday - I was very sore from my 11 mile run on Sunday. I was tight and it took a while to get my body going for the day. I did not run, but we did lift. We followed the same lifting as the week before.
his morning we did workout.
We completed the following workout. It was a good one.

1a Incline Bench 5 x 5 (70%,75%,80%,85%, 70%)
1b. Seated Cable Row 5 x 5 (70%,75%,80%,85%, 70%)

2a. DB Bench 2 x 10
2b. One Arm Row 2 x 10 each side
 
The following lifts are done using a TRX Suspension Trainer
3a. Suspended Push-Up - max out
3b. Inverted Row - max out

We wrapped up with some various TRX lifts like curls, I/Y/T, and a few others

Tuesday - I was scheduled for an easy 3 mile run. I was still sore and legs felt tired, but the run really helped to knock off the soreness and get me back on track. I ran the 3.03 miles in 27:42 for an 9:08 pace. It felt nice and easy. However, I got home and when I check the pace I realized that is the pace I need to run the half marathon in to meet my goal of under two hours. YIKES!

Wednesday - In the morning I lifted weights focusing on the legs. I have to force myself to do legs during this training as it is easy to find excuses to not lift. However, it really does help improve strength, running times, and muscle fatigue and soreness. 

We performed the following workout
1. Squat 5 x 5
2. Dumbbell Split Squat 2 x 10 each leg
3a. Suspended Pistol Squat with TRX Suspension 2 x max
3b. Hanging Knee Raise 2 x max

I was supposed to run 3 miles, but as the day wore on it became later and later. By 8:45 I decided it was too late to run as I know my body. It would have taken at least until 10:30 to cool down and start to become tired. I felt it was not worth risking my sleep for a 3 mile run. I decided to play it safe and not run. I don't need my body wearing out now. I have put too much time in for things to fall apart now.

Thursday - Today or I should say this morning I had to run a 7 mile run with 5 miles at a  9:00 pace. I felt really good this morning. I took a gel pack, noticed the nice bright moon, 57 degree weather, some good old country music, and took off. As I started to run my body just felt like it was ready to be pushed. Being that I did not run last night I decided to push it a little bit harder than usual. I did this for two reasons.
1. The weather was perfect to push myself as I knew I would not overheat and sweat too much.
2. Mental Toughness - I need to pick up some of my runs to allow myself to realize that I can achieve my goal. I need to get out there and push to convince myself that I am on the right track.
I ran 7.35 miles in 1 hour 23 seconds. This put me at a 8:12 pace. I did not feel tired at all at the end of the run and my legs don't feel fatigued at all either. This was a huge confidence booster. I can add about another 45-50seconds to this pace for another 6 miles and there is my half marathon goal. This felt like one of my best runs to date besides any official races.

I have a 4 mile run tomorrow and a 13 mile run Sunday. Sunday will be a good check for me.
"Attempt easy tasks as if they were difficult and difficult as if they were easy."

Half Marathon Training - Week 4 - Monday

Today I am not running. This is supposed to be a rest day. If you have been following my training, then you know that I changed the program around last week to make it work for the Bix 7 race this last Saturday. I took Sunday off as well. I will admit that my body is tired. I think it is wise for me to not run today. I might go out later for a very short run if things feel better just to knock out some soreness. I have been using my foam roller and I cannot express in words how bad my quads hurt when I work them out. However, after wards they feel like a million bucks. After running well for me considering I am only starting my fourth week of running and finishing above my goals for the Bix I am already looking to create new goals for next year(yes, I understand that I still have two very lofty goals right now of the half marathon and Urbanathlon). Some goals I am throwing around are to either complete a full marathon or a triathlon. The full marathon will take some time to prep and the triathlon I need equipment and a coach of some sort to help with swimming. I am going to begin to look around and see what will work best for me.

This morning I did do some circuit training. It was the same workout training as last week except that I used 35 lb dumbbells and also used weight on the leg excercises as my knees felt much better.

I had to complete 3 circuits of 15 reps of the following:

Complex 1
Hang Clean
Thrusters
Bent Over Row
Overhead Triceps
Curls
Romanian Deadlifts

Complex 2
Push Press
Upright Rows
Arnold Press
Lunges
Overhead Tri
Rom. Deadlift

I have a big week of running ahead of me with Sunday having me run 9 miles which will be my longest run to date. Stay healthy and if you have not created some goals for yourself yet, this is the week to do so. Write them down, commit to memory, or even post here to the blog like I do to help make it real. Believe in yourself and have a great week!

5 Mile Sunday Night Run

Last night I went out for a run. It was only my second run since the marathon. I have been following a plan created by Half Higdon. I ran a few miles earlier on Thursday. My legs were not quite there yet, so I took Friday and Saturday off. 


Last night I could not believe how dark it quickly became. I felt like it was 5:00 in the morning. I took not quite sure what to expect. I have been eating whatever I want, when I want the whole week. As nice as that sounds it made me realize how important nutrition is as I just did not feel myself. I felt my energy level drop(part of this is due to the marathon) and my mood change. I missed running, but knew it was better to rest.


I took off running mile 1 nice and easy at a 8:39 pace. After an easy mile my body was just screaming to get going and be pushed. I could tell that my brain and body did not want an easy run, but a little bit of a challenge. I picked up the pace and ran mile 2 in 8:02. I was starting to breath a little heavy, but felt like giving my body a good challenge. I ran mile 3 in 7:38, mile 4 in 7:21, and finished mile 5 at 7:21. It felt good to have tired legs, heavy breathing, and a good sweat going. 


My legs are a little sore today, but well worth it. I have not quite figured out what is next on my list. I did sign up for

Living History Farms Off-Road Races : 7-Mile

This race will be ran on November 19th. It is going to be a cold run through farms, trails, and 9 creeks. It just sounded too good to pass up. I stayed up until 10:00 on Friday to register. This race is in Urbandale, Iowa. That is one race lined up.

I would still like to get a marathon or half marathon in this fall. I will start training this week to gauge the body. My right foot has been giving me some problems when I stepped wrong last Wednesday. I want to take it easy and not force the running and be plagued with an injury and repeat last fall/winter.

I have my eye on the Des Moines Marathon(might be too soon) and the Indianapolis Monumental Marathon as well. I will make a decision this week. Happy Monday! 

Training - Week 11 - Week 9 of Marathon Training - Sunday - 7 Miles to Balance Things Out

I had to get one more run in for my week of training and let me tell you that this was no walk in the park. We left for Indiana on Friday to visit my mom and dad before school starts up for me this week. A typical 4 hour drive ended up being 6 hours with construction. I cannot even begin to tell you the joys of this car ride when locked in a van with a 6 yr. old, 4 yr. old, and a 3 month old. I had plans of running my 7 mile run Saturday morning, but after a long drive Friday my legs were very tight and my motivation was next to nothing. I kept putting off the run until it got to the point where it was just not going to happen. I then thought about running Sunday morning, but my motivation was even less as I was dog tired and my allergies had kicked in. So, this lead me to running when we got home.

After stopping at the outlet malls on the way back we finally arrived home. I went out for my run around 7:00 and actually did not feel bad. I knew it was going to be rough as I ate terrible and did not do much for my body and recovery the last two days. Running later in the evening kept it somewhat cool(meaning it was not 90 degrees). I just ran at a pace that felt good and went with with. I looked down at my watch to see I was running around 8:30 pace which in my mind I thought was okay. This run was designed to have me run 5 of the miles at my marathon pace. I wanted to run faster to work off some of the garbage I put into my body and also to run closer to my half marathon pace. This was right in the middle. I was happy with the time.

I had the worst gut ache ever while running. It was an hour stomach cramp that would not quit. I knew it was going to happen after the way I ate. I fought through it to learn some mental toughness. Plus I was running in my new favorite running shirt, my Live Uncommon shirt. It was delivered on Friday by Jeff Paul who I missed by a few hours(I was quite bummed). I was not going to stop with this shirt on. The shirt almost gave me extra pride while ride. I have my motto(Getting It Done!) on the back along with all the great stuff that comes with Live Uncommon(I will post a picture soon). I just kept running until I finished.

I finished in 56:30 which is 8:04 pace. This is right at my half marathon goal pace and I was surprised I ran that fast because I thought/felt like I was running much slower. I had a7:54 and 7:43 mile tucked in there along the way. This was a great feeling to see that data afterwards.

My left foot has flared up in the same spot where my stress fracture and other little injury that knocked me out of running for some time occurred during the winter. I hope it is just a small little tweak that will go away come morning, but it has me nervous. I don't need an injury right now when I have my major goal staring me down in 49 days.

Tomorrow I start week 10 of my training. I cannot believe it has been 10 weeks already. School starts for me this week and I also hope to get in the weight room at least two times this week. One more week in my journey to GETTING IT DONE!

Training - Week 14 - Week 12 of Marathon Training - Thursday - 7 Miles

I had planned to run this 7 mile run yesterday morning, but when I woke up my body was sore. My shin splints were something fierce and my darn ankle was giving me fits. The pain in the ankle has spread from the inside ankle bone around the backside to the outside. The whole area from the ankle bone up about 4 inches is pretty tender as well. I decided that at this point in my training I need to listen to my body more than listening to the running plan. I want this body is great condition come race day. So, I decided to not run and just give the body a rest.

That was the smartest choice I could have made......

This morning I woke up and my body felt great. I knew it was going to be a great run. I decided to run the 7 miles. I started at a nice easy pace of 8:37 on the first mile and I was actually pain free for once. I just kept running, but making sure I was at a pace that felt easy and controlled. A few miles in I decided to continue to pick the pace up to prepare for a half marathon that I am thinking about running in Clinton, IA in about two weeks. I wanted to give my body a workout running at a race pace to prepare myself for running at a faster rate than what I have been doing for my marathon workouts. Without feeling like the running was becoming more difficult I ended up negative splitting the whole run.

Mile 2: 7:58
Mile 3: 7:57
Mile 4: 8:08(a big hill and I had to stop for cross traffic, but I was running around 7:50 pace while running)
Mile 5: 7:43
Mile 6: 7:34
Mile 7: 7:27

My overall time was 55:30 which is 7:56 pace

I had just a minor ache in the ankle, but upon finishing the run my body feels great. No sign of any pain or injury so I hope this continues. I must continue to listen to the body and rest when it needs rest. This is hard for me because being somewhat new to running I feel like I need to be running all the time. I know that rest is just as important as the running, but I always feel like crap on the days I don't run. I never thought I would say that in my life, but this training has really changed my mindset on living.

This weekend I have three things to get accomplished aside from my training.
1. Sign up for the half marathon
2. Sign up for the Chicago Urbanathlon
3. Order my race shirt from Live Uncommon

Keep pushing towards your goals and continue GETTING IT DONE!

92 Days Remaining - Saturday Morning Long Run, Many Paths, Many Goals, All For Pursuit Of Making Ourselves Better!

This morning we started our running at 6 am instead of the super early Byrne style 4:30 am. Byrne was out of town so we started at 6 am and made sure we had a good run in his absence even though I am sure he was out running well before we were this morning in Marion.

We had another great turnout. I can't remember the exact total of runners, but I know Jen took a picture so when I see that image I will update the number, but I know we had at least 15. Yes, Byrne we took a picture for you so your tradition would not end!!

This morning the running all started together, but the end results were a little varied based on personal training plans and goals. Some just needed to get in a long run. Some were going long based on their marathon plan. Some were supposed to run a half marathon race pace. Some were just along for the ride. In the end, it all worked out. It did not matter what we were achieving personally because together as a unit we were GETTING IT DONE! I really love this group. I wish there was more time to talk and get to know the runners more, but we all lead busy lives and just the fact that we all get together early on the weekends is enough. When I pull up I am always motivated to get started. I can drive in tired and cranky, but seeing the cars....and mopeds......always energizes me.

My running plan called for 11 miles with 7 at race pace. I am not sure what I will be able to hold after getting off the bike so I just decided to run with Gaffney, Uhde, and Curt S. to see how long I could hold on. I know Katie needed to get in a half marathon race this weekend for her training. Instead we just ran at her race pace. I knew this would be challenging enough. I was not completely sold on running the whole 13 miles, but I told myself I would see how the body handled and make a decision at the half way point.

We took off and I felt good. Despite riding late last night, my legs felt good. They warmed up nicely and I felt at ease and relaxed. I knew I would be okay. When we hit the bike path I knew I could handle the run without it feeling like going overboard. I need to be careful about not pushing too much and needing more recovery time than I have time for. At 6.5 miles I felt good. The HR was steady, my breathing was minimal, and my legs felt a little tired, but nothing major. I decided to stay with the group.

I felt great cardio and aerobic wise until mile 11 when I caught a painful side cramp. I forced my way through it and finished on par with the rest of my mile times. I was quite happy with the run.

I did run in my triathlon race shoes. I decided to try them out on this run by running with no socks. I don't know that a 13 mile run is the best option for testing them out, but that is what I did.

I love these shoes. These are the Asics Tri Noosa 7's. They are bright and flashy.

When I started out they felt fine. I felt good running in them. This is the first pair in over a year that I have ran in that have not been Brooks Ravenna 2.








About 3.5 miles into the run I felt some rubbing on the inside of my right shoe. I stopped at one point to make sure there was not just a piece of fabric or something loose. I decided to just run through it. I had already started the blister forming process so there was little I could do that point. This spot lead to this wonderful blister that looks awesome!












As I kept running I could just feel the blister growing. I knew it was going to be a good one, but I did not think it would be this super dazzling. This has to be the best blister I have earned yet to date. As I continued to run I felt my right foot toe area starting to run. It did not hurt, but I could just feel something. I was not expecting a blister, but when I took my shoes off I was delivered with this surprise gift as well.













My left foot felt great. I did not feel any pain at all until the end. I ended up with a blister and about 3-4 little blisters here and there. This one does not look as bad, but this one hurts the most.














I came home and ate some monster food. 4 eggs with cut up turkey deli meat and cheese, chocolate milk, and some coffee. The only soreness I have are my feet. The balls of my feet are sore. My knees are a little tender. I am not sore from the actual run. I think my legs will recover well so I can knock out my 3 hour bike ride either tonight or tomorrow morning. I also have swim clinic and a practice swim in my wetsuit. Off to enjoy the rest of day and celebrate Amanda's birthday.

Great job everyone! I am really lucky to be around so many awesome people striving to improve themselves. I love it when I read or talk to you all and hear that you ran faster than what you thought or ran farther or dug down to get your run done. Keep it up. Hope to see many of you again Tuesday or Thursday for the 6B46 runs!

I pulled up my post from the QC 1/2 marathon I ran Sept. 2010 when I ran 1:46 and was blown away by my results.

Today I crushed that time running in 1:40. I look forward to watching my fitness progress and see what I am capable of this year. I am so glad I blog and track everything because this is good reminder of where I was and where I am now. In a real race I would push harder and beat the time I ran today for sure!

Here is a map of our course

GETTING IT DONE! was completed this morning.

63 Days Remaining - QCDC Half Marathon

What a perfect morning for a race! I woke up at 4:45. I made a post on FB that stated the following

up at 4:45 for the race today. Race plan: Tempo run for first 6.5 miles, get a sense for how the body feels --> Good Feeling = pick it up a notch, Bad Feeling = Continue with tempo. My big race is next weekend so no need to overdo it today. Personal goal regardless is to PR from my only Half Marathon run in 2010 when I ran 1:46. 90 minutes it is game time.

I spent the morning drinking a cup of coffee, eating two pieces of peanut butter toast and a couple cups of water. I just relaxed and tried to go through my email account back reading all the posts I sent to myself. It was a nice relaxing morning.

I went into this race with not any real big expectations being that I just signed up yesterday. My only goal was to PR which I really did not think would be hard because my training is so much smarter and effective from when I started running two years ago.

I made to Augustana around 6:30 ready to hit the bathroom for my 20th pee break and met up with some LU/Crazies. It was great to see so many people from LIVE UNCOMMON and from the CRAZIES running group! It wasn't long before it was time to head to the start to run.

The weather was perfect. It was in the 50's, the sun was out but not hot, little wind, and just great to run. I started back with Gaffney and tried to just run my pace and keep things nice and easy. It was tough to not just get after early on seeing all the LU shirts in front.

After getting through the first hill after mile 1 I felt good. I knew it was going to be a good day of running. I caught up with Josiah, Jay, and Chad. Chad and I got into a real nice groove and kept right at the 7:38 pace which was what Chad needed for his goal pace of 1:40. We stayed the course to perfect precision.

I skipped the first water station, but the second aid station I needed water as my right hamstring was feeling tight. I was not ready to deal with another cramp. Instead of water I grabbed Gatorade. I cannot drink Gatorade while training. I had to forgo the liquid and hit the next station.

By the time we hit the next station we were down by the marina. Chad was still going strong, but as soon as we stopped for water he hit a wall. Not sure what all went on with the big fella, but his body was not in the mood to be pushed. I know he could hit his goal because I have ran it with him, but today his body simply was not going to allow it to happen. I felt bad for him because he has been training awesome and tapered and done everything one must do for a great race. Around this time I decided to split off and let Jeff P. try to get him back on track. I picked up the pace to try and get out of his vision. Sometimes when you hit the wall the last thing you want is friends around. I have been there before and knowing Chad he was better off without me talking to him. The good thing about this is that he knows he can do it. We have done it before and he will do it again. No doubt about it. As much as I wanted him to PR it was not in his cards today. It is a great reminder that we cannot PR every time because if we did it would not feel so good. He will be ready this weekend for sure at the tri!

As I picked up the pace I felt good. I still felt pretty strong. At mile 8 I stopped to take a GU and water and decided to try and pick the pace up for good and just see where it would take me.

I was able to continue to push. My quads were tired, but the rest of me was good. You can see below that I was able to push each mile after mile 8 to finish nice and strong. Jeff P. ran with me for about two miles to help give me some conversation. On the track I was able to catch up with Jay who had a great run. I pushed hard on the track and finished strong.

My watch showed 1:38:10 for my time. I don't know what my official time was, but this is good enough. This is far below my PR of 1:46 two years ago. Taking 8 minutes off is impressive. I am quite happy with this time and the run. I ended up with only one blister in my try shoes and no socks. A little vaseline on race day next weekend on the spot and I will be good.

I was 8th in my age division and 45th out of 531 runners in the half marathon. It was a good day.

I wrapped up the day spending time with Amanda and her family. I ate like crazy at Iowa Machine Shed and pretty much the rest of the day. I decided to eat all day today and refocus on proper clean eating the rest of the week leading up to my first official triathlon. I look forward to the race next weekend with Jeff, Josiah, Chad, and Brian. It will be a new test for sure.

Congrats to everyone who ran. Jay was 3rd in his division as was Katie. Jen Paul took the top spot in the 5K. Chad, Nick, Katharine, Josiah, and the whole slew of LU runners did amazing today. They endured their own battles of will and testament.

Back to training tomorrow. The taper week begins and I have not really ever done an official taper. It shall prove interesting. Thanks to everyone who was at the race cheering and supporting the runners. It really helps to see people out there on the course.

It is almost 9 which means it is time for bed.

If I come across a pictures I will share them later this week.

QC Marathon - A Journey Like No Other

Sunday was my big day. A countdown that started 111 days prior when I finally made the decision to tackle a marathon. It was weird thinking that it was finally here. My day had arrived. It was time to face the challenge and accomplish my goal.

The weekend started off great with a great pasta dinner and speakers. I wore my Live Uncommon shirt and sat with some other Live Uncommon members who are very inspirational with their stories. Jane and Kenny Wheeler, Jen and Jeff Paul, Josiah Campbell, Nick Sacco, and Erin Flynn. This is an unbelievable group of people to sit with. Michele Russell did a great job with her presentation despite being nervous! She really highlighted the essence of what Live Uncommon stands for and I have no doubt that after this weekend there will be more members to this great cause. Talking about Jen Paul really captured the true meaning of what it means to Live Uncommon.

Bart Yasso was one of the speakers. He provided plenty of laughs and some great stories about his running all over the world. It was a nice dose of humor and insight before my big race. I stuck around, bought his last book, and snapped a picture. Why not? You only live once!

That night I gathered all my gear. I was scattered as I was not sure what to pack. I decided to run with my belt as that is how I had always trained. I packed some extra GU gels(later, these extra ones tore my stomach up) as I was not sure what I would need. I had my gear ready to go and around 9:00 I crashed. I spent so much time with nerves that the body shut down. Amanda and kids came home around 9:30 so I got up to help get them to bed and we then spent the night waking up about every 45-60 minutes to Ava. She just could not get to sleep.

Finally, 3:30 arrived. My alarm went off. I fell back asleep and at 4:15 got up. I ate some breakfast(french toast and turkey sausage), drank some coffee, and began to hydrate with Gatorade. Around 6:00 I head out to the race. I like to be early. 6:15 I sat in the back of my car and prepped. I drank my Generation UCAN pre race drink, assembled my bib, my shirt, and loaded up. I ran into Erin Flynn and Katie Gaffney inside one of the buildings as we tried to stay warm before the race. It was cold. I wanted it cold knowing that it would warm up later(however, I gauged the temperature increase wrong).

Breakfast of champions

The race began at 7:30 and away we went. It took about 4 minutes to get to the starting line. The initial few miles were slow as the I-74 bridge was crammed with people and there was nowhere to go unless you wanted to risk getting hit by a car. In hindsight this was probably good as I was loaded with adrenaline. To be honest I don't remember the first few miles. It seems like a blur.

I felt great. My body was just gliding along and things felt good. We got down to the bike path in Bettendorf/Davenport and things slowly started to open up. I saw Tritt around mile 6 and it was great to see so many people out there cheering everyone on. Seeing people is such a huge inspiration to keep pushing. Only in marathon do you see things you don't see anywhere else. Around mile 4 I noticed a lady that had pooped her pants. Her shorts were a mess and she was out running right along. I hope she was not running 26 miles, but only the half because that would make for a long run. Only in a marathon do you see a sign for LUBE with people having lube on sticks to help out the runners. Crazy stuff. Things you don't see everyday for sure.

Just prior to the Centennial Bridge I met up with Josiah Campbell who I met prior at the pasta dinner. We both had a goal of running under 4 hours. We ended up running about 10 miles of the race together. Without Live Uncommon I never would have met this guy who has really changed his life and fitness. It was great to run with someone. I started to struggle around mile 10-12 as my groin and right leg started to tighten up. I knew that I could not stop from that point as I knew my leg would lock up.

Up to this point I was feeling great besides the leg feeling tight. I took a GU around mile 15 and felt great. So great that I took off from Josiah(not being rude or anything), but thinking I could pick up the pace and finish under my time. This was not the greatest idea as I hit a wall later, but I did meet up with him at the end to finish with him. He stayed the course and caught up to me. It was around mile 14-15 that it started to rain. It was cold. I was already cold, but the rain just made it worse. It is not everyday you run this long and feel cold. Needless to say that the rain allowed me to experience the joys of blisters like I have not experienced before. One formed and popped on my middle toe and later another formed on the same toe under my toenail. What fun! It felt like my toe grew another knuckle on the run. I just kept pushing because I knew my wife and kids were over the bridge. I just had to get to the bridge.

I continued to feel pretty good up to mile 20 I knew I had Amanda, Aiden, Addy, and Ava all waiting for me. I kept thinking about seeing them after the bridge and that kept me going. I descended the bridge and there was Amanda telling me to keep going(her coaching spirit was back despite not coaching for several years). Jeff Paul was also there and he kept me going by riding his bike and rooting me on and all the other runners the final six miles. I needed his words of inspiration and knowing I would get to see Amanda and the kids again right before crossing the finish line. When you see your family it provides such an adrenaline surge. I felt great through mile 21. It was at this point that things got tough. My legs felt numb and non existent. My started to play mind games.

I kept pushing. I ran to the wall that was labeled as 3 more miles to go. I knew I had this race....and then I continued to run and noticed mile marker 23 which meant I had 3.2 miles left. The wall and this mile marker just destroyed my thought process. That wall created a wall in my mind. I started to cramp the last two miles and caught a side ache. This was probably due to consuming too many GU's at the end. I had one at mile 19, 22, and 24. My body was flooded with too much and I had to head home once I finished as I was not feeling the greatest. Josiah caught up about the last 1.5 miles and we ran it in together helping each other finish strong. Seeing my family again was awesome! Jeff was amazing at helping me to push to the finish. Finally, we saw the finish line and we knew we made our goal. We not only ran 26.2 miles, but did it under 4 hours.

I don't think I can put into words how great of a feeling it was knowing that prior to hitting that finish line that I accomplished my goals. Words cannot describe that feeling. There is something to be said about training and seeing the return. It still has not quite sunk in with what I accomplished. I find myself smiling off and on thinking back on the race.

It took me some time to warm my body up. I had to take a hot shower and bundle up with sweatshirts and the blankets to finally stop feeling so cold. I had purple toes and lungs still burn when I take a deep breath. Burning up 4500 calories during the run wears the body down. I ate and ate and ate once my stomach calmed down.

What is even cooler is how great everyone else did. Yes, I am proud of myself, but I find it so cool to see all the people I have met on the journey and through Live Uncommon achieve their goals. Jen Paul placed 2nd for women's in the half marathon running 1:21(she also performed an even greater feat of sticking around waiting for the runners at the finish line to congratulate them in the cold and rain(I did not see too many other "elite" runners hanging around).....do Jen and Jeff get any more amazing!!!), Jane Wheeler crushed her best time to set a new PR by 30 seconds running 1:27, Gaffney ran 1:38 which was not what she wanted, but is still an amazing time. The Live Uncommon relay team took first place. Josiah and I reached our goals. Nick Sacco crushed his PR and ran 3:33. It is great to see so many people break and crush their limits and expectations.

Already I am thinking, "Can I run it faster?" Yes, my mind is already pondering the next goal in my life. I am not sure what I want to pursue, but I will dial in something as I take a few days to rest.

Here are my official results.
10K Rate: 57:00 - 9:11 pace
Half Marathon Rate: 1:58 - 9:03 pace
20 Rate: 2:59 - 8:58 pace
Last 10K Rate: 55:10

Finishing Time: 3:54:22 for a 8:57 pace. I burned 4500 calories and
24/43 in my division of 30-34 males
218/656 marathon finishers

GETTING IT DONE! 

was transformed to 

GOT IT DONE!

Half Marathon Training - Week 2: Days 1 and 2 - Rest and Run 1

Week 2: Day 1 - 5 miles at a 10:30 pace

Today I was supposed to run 5 miles at a 10:30 pace for an easy run day. I will admit that I am not the best runner by any means, but I really, really, struggle to run that slow. I think all my athletic training in basketball and such has taught me to always be competitive and go all out and here I am trying to train my mental toughness to slow down because it is good for me. I ended up running the 5 miles at a 8:57 pace to finish in just under 45 minutes. I did not feel bad afterwards and am starting to get used to this 5 mile range. After last week of putting in 21 miles over four days of running, I am slowly starting to see the benefits of following a program paying off. I don't run tomorrow, but will do some lifting in the morning. My abs are very sore from the workout on Monday

Monday:y We did 3 sets of 15 squats, 5 sets of 8 of bent over rows, and 100 hanging leg raises.

With the Bix coming up in about a week in a half, I am getting nervous for the 7 mile run as I just need to get myself in condition to run that long. I have a long run this weekend so that will be a good test for me. I have lost a few pounds already which is good as I am trying shed some weight before the half marathon race(which I still don't know how I can run that long). I weighed myself at the beginning of the training at around 232 and this morning weighed in at 226. I would like to drop to about 215 or so, but not sure that is possible. I don't want to lose my muscle, just my love handles.

Well, I am now off to paint the kitchen and continue the Honey Do list before summer is over

53 Days Remaining - Late Night Run and Early Morning Swim

Late last night I found some energy somewhere and headed out for a run. My training plan is being modified slightly this week as I am recovering from my race, yet I feel stressed with my 70.3 Ironman being less than 8 weeks away.

My plan called for a 9 mile run with 3 x 2 miles @ half marathon pace with 400 recovery.

I started off the run and decided to just gauge how my legs felt to decide what I would do. My legs felt tired the first few miles. After the first mile I decided to just run 6 miles as 9 would be too much. Because I was running only 6 miles I decided to plan on making sure my average mile pace for the 6 miles was at my half marathon pace. Ideally, I would like to run about 7:30 - 7:40 mile pace for the half after getting off the bike for my 70.3 Ironman.

Around mile 4 my stomach started to gurgle. As my legs were feeling tired I was able to distract my leg fatigue with my focus on getting home. I ran really well the last two miles. I actually felt really good in my legs. I did fear that I was going to pull a Jeff, but just not have the water to hide in! I picked up the pace quite a bit the last mile to make it home in time. I ran the last mile at a 7:14 pace. I don't have the mile breakdown because my Garmin software on my computer is currently not working nor is my watch. I know I ran the 6 miles in 45 minutes and some odd seconds.

This morning I headed to the pool to swim. The plan was pretty simple today. Swim 2400 yards with 3 x 500 with 60 second rest at 2000 yard pace.

I swam 200 free warm-up in 3:36
100 kick with board - 2:05
200 pull - 3:22

Set 1: 500 in 8:43
Set 2: 500 in 8:22
Set 3: 500 in 8:19

50 kick where I cramped big time in my right leg behind my knee. It hurt something fierce. I was not able to do drill work and decided to just pull buoy it to reach my total yardage

350 pull 6:00

It was a good workout. I need to keep drinking water. I have been consuming water like crazy, but have been cramping like crazy yesterday and today.

I hope to get on the bike tonight and then running again tomorrow morning.

Training - Week 11 - Week 9 of Marathon Training - 16 Miles...New Route, New Pain

This is the first of 5 big long runs coming up for me in my training over the next 5 weeks as I fully prepare to tackle a marathon. I had to rework my schedule to get this long run in before heading to Indiana. I took yesterday off after my body just felt worn down and rugged after the BIX and trying to run afterwards.

I woke up early this morning to get out in the cooler temps and it was so nice to not be hot. I loved the weather this morning. It was in the 60's and perfect. I had to get out very early(I started my run at 4:45) because my wife has some Google Doc training for her school this morning.

I decided to take a whole new route to mix things up. I ran down the Duck Creek bike path and headed towards Davenport. I have never ran this way before in all of my runs so this was all uncharted territory. It was nice having somewhere new to run.

Everything felt great during the run except the bottoms of my feet and my knees. The last six miles my knees were giving me some excruciating pain where I really considered stopping. The rest of my body felt good. Had my knees not been in pain or my feet I think today was one of those days where I could have ran forever.

I just don't think my body has recovered from the BIX completely yet. My muscles are slowly getting back to normal, but my joints are still in recovery mode.

I wish I had my phone with me to take a picture early this morning when a deer was all of 4-5 feet from me just staring at me while I ran by. It had a look like, "Look at human being a fool running so early in the morning!"

Now I just need a nap and something to work out the stiffness and fatigue in my legs.

I ran the 16 miles in 2 hours 22 minutes which is an 8:53 pace. This is a nice steady pace and if I can keep that pace for another 10 miles then I will achieve my goal of running my first marathon in under 4 hours. I do need to pick up the pace quite a bit for my half marathon goal of running the Clinton Half in 1 hour 46 minutes which is a 8:05 pace.

Much work to do. One step closer to GETTING IT DONE!

Learning & Inspiration from Ironman and Preparing for Baby #3

Yesterday, the Ironman at St. George in Utah happened. I did not compete in this as I am far from being tough enough or in shape enough to even comprehend this event. However, a fellow friend of mine competed. He has an amazing blog where he shares his training and process for the Ironman.

The event was broadcast live online yesterday so I was able to watch the race while cleaning the house preparing for our new baby. Jeff started out good with a swim time of 1 hour 4 minutes on the 2.4 mile swim.

I was cheering for Jeff because I knew that he would tear it up on the bike and run because his training schedule is relentless and he is so mentally tough. He is a great example for all of us to learn from.

Well, things did not go as planned for him. His bike had all sorts of problems having to stop 4 times before he crashed and was rushed to the med tent.

He is okay and did not have any major injuries.

I have not been able to stop thinking about him all day and this morning. Here is someone who has prepared hours and hours everyday for this event. He was hoping for a top finish(he has his pro card) and due to things out of his control he was not able to finish. It almost makes me angry because why did this happen to him?

We can all learn from this. We can put all the energy, focus, and preparation into a project that we want and it might still not be enough. There are forces out of our control. In the case of Jeff, I know he was prepared. There was nothing that he was not ready for. He has to be able to hang his hat on that.

He also can hang his hat that he is inspiration for so many of us. He has provided the motivation to push when I don't want to. He helps by leading with this actions that I am capable of doing things I never thought I could do(half marathon last year). He is a teacher and can you just imagine how much of an influence he has on his students?

As I type this I am not running in a half marathon this morning that I wanted to run. I fell apart mentally. I ran the practice course/run a few weeks back and cut a huge amount of time off my PR. My foot started causing me problems. I took a week off and during that time lost all motivation. Following Jeff yesterday made me realize that I need to suck it up and get back at it. My good friends Chad and Brian are running today. I wish them the best. I am mad at myself for not staying mentally strong.

Thanks Jeff for reminding me that I need to push harder and see where it takes me. I had something out of my control(foot) that caused me to lose momentum. If I was tough like Jeff I would have bounced back.

I am putting together a new plan. A plan to be successful all summer and fall. A plan to learn to stay tough. A plan to fight through the obstacles we cannot control.

Tomorrow we bring a new baby into the world. I cannot wait for the new arrival of our daughter. I pray for all good things to happen and hope that all the things I have no control over go smoothly. I have been thinking about what type of father I want to be for my kids. It is time to change some habits and become the example I strive to be.

I am not sure how to wrap this post up. Stay tough. Stay strong. Happy Mother's Day to my wife, mom and all the wonderful mothers out there. Thanks Jeff for your inspiration to showcase how to be a competitor. You are such an inspiration. Despite the events of yesterday you are still a champion to so many. Lastly, be ready world for another addition to the Maurer clan.

Blog posting might be slow this upcoming week as I will be at the hospital.

That is all for now.