Progressing Slowly

Progressing Slowly

2012 is coming into focus, and training is moving along nicely (finally).  Progress has been slow, but shouldn’t I expect that?  It should be important to keep my blog’s namesake accurate.

My first week of training was wrecked with a bout of the flu.  I blew off a flu shot again this year; perhaps that wasn’t a good idea.  I suppose I’d rather run into this before training was in full gear instead of hitting it toward the end. 

What has been surprising to me is that getting back into a training program has felt like starting all over.  I guess without some structure and with some extra weight, you can lose some fitness pretty quickly.  I’ve had to incorporate run/walks again to build up, but I believe that I’m gaining progress quicker than I did before.  My last few runs in particular have been pretty decent; I feel the improvement coming along well. 

What I’ve also learned is the importance of cross training.  Doing something on my non-running days is important to contribute to greater success during my training runs, and subsequently my races.  After looking at a variety of things, I’ve settled on doing a stationary bike at the gym for 30 minutes, and then doing circuit weights with little to no rest between sets for about 20 – 30 minutes.  The goal is not only to build some strength, but also get the heart going to improve cardio fitness. 

Pretty obvious and simple lessons, but sometimes you just have to prove them to yourself. 

I’ve been pretty luck as winter around here has been extremely mild.  I should knock on some wood.  I’ve found that running from 20 degrees and up isn’t that difficult once you get used to it, as long as you layer well and bundle up.  I think your breathing gets a bit arrested at times, so you have to consciously think about breathing a bit more.  Overall, it isn’t too bad.  I’ve tried to run outside at least a couple times per week in addition to some treadmill work.

Otherwise, I’m on track to complete my first of three half marathons in the spring.  Still a little concerned that I’ve bitten off more than I can chew.  We’ll see!  I’ll be registering for the Chicago marathon next week.  That is what I’m really excited about. What a challenge! 

Enjoy your progress,

Travis

2012

The migration from 2011 to 2012 was a painful one.  I was struck with the flu right before New Year’s weekend.  This also coincided with the end of my first week of half marathon training, so it threw me all out of whack.  I’m about 80% recovered and have resumed my training (now modified) this morning.  Luckily I’m still more than three months out, so I have plenty of time to catch up.  It has been a while, though, since I’ve been “on track.”  Probably before my last half marathon, actually, which is now almost three months ago. 

I feel very eager to get rolling for 2012, though.  I have some ambitious goals and I’m excited to challenge myself.  I have three half marathons scheduled for April, May, and June.  I also have a 5k scheduled for July.  To cap off the year is my plan to run the Bank of America Chicago Marathon; my first.  I went ahead and applied for the New York Marathon just to throw my hat in, but I don’t expect to make it. 

All three half marathons are locals.  The first is “Rock the Parkway,” a well reviewed local run through some picturesque Kansas City neighborhoods with rolling hills.  The next is a fairly flat course in a rural area in Kansas called “Run with the Cows.”  The medal for this one is a cow bell.  How could I resist?  Finally, I’ll cap the season with “Hospital Hill,” a well-known local half that has some very challenging terrain.  I think the hills will be an interesting challenge, particularly when coupled with the June heat.

The 5k is just for fun.  It is a race put on by Major League Baseball in conjunction with the All Star Game this year, which is going to be held in Kansas City.  Seemed like one of those races that won’t be available again, so I thought I should do it. 

The marathon will obviously be the biggest challenge.  I’m still intimidated, but also ready for the challenge.  I’m considering documenting my progress through pictures and video to create a video of my ups and downs when it is all over.

I may throw a couple more races in during my marathon training to build me up.  The race calendars for late summer and early fall are still being filled in, so I’m not sure what opportunities will arise. 

As far as my training, I’ve gone back to a simple schedule based upon your average half marathon and full marathon routines.  I adapted it to what would work for me, and have everything planned out.  I will also throw in a variety of cross training to help get in shape.  Now I just need to get my legs going.  I’ve lost some fitness, for sure, since my half, so I have some work to do to regain it.  I can’t wait until spring for longer and warmer days!

Well, that’s my plan, and I’m sticking to it.  What are your goals for 2012?

Enjoy your progress!

Travis

Brrrr.....and the percentages

When we’re told how to overcome barriers, it brings to mind the picture of a hurdler jumping over one obstacle, then another, and so on.  As the hurdler jumps each obstacle, he moves forward.  Wouldn’t this be nice if this were actually the case?  Unfortunately, it isn’t.  At times, we are presented with multiple challenges stacked on top of each other.  Think of those hurdles balanced on top of each other, or placed back to back, making the task of moving forward that much more difficult.

I feel like some hurdles have been stacked up against me lately, so slow progress seems to be even slower.  But I’m still trying to push forward.  First, money has been tight with the holidays, a rental property I own seemingly self-destructing before my eyes (and wallet), and the usual costs of living.  Second, work has been busier than ever; both at my primary job and the numerous others I have on a “part time” basis.  Third, after the half I experienced the usual runner’s slow down.  Fourth, the cold weather has been difficult for me to deal with during my training.  I’m sure there is a fifth, sixth, and seventh, but you get the idea.

Despite this, I’ve tried to keep moving ahead.  Some things show signs of lessening; others not so much.  I think I’ll eventually get acclimated to this cold weather and how to dress for the different temps.  So far I’ve been layering and trying some different hats and gloves.  I’m open to suggestions, though.  Here in the Midwest, it can go from 55 to 25 within a day, so the morning forecast is very important.  I do have the treadmill, but I try to avoid it as much as possible.  I’d like to stick to the streets unless precipitation pushes me toward the hamster wheel.

Ah; the hamster wheel.  Complete with paneling view.

Perhaps the biggest challenge is just to keep moving forward.  I recently read about Ben Davis in Runner’s World.  I’d seen Ben’s video before, but it had been some time.  In the RW article it was discussed how many people who lose a substantial amount of weight gain it back.  I’ve seen different figures, but usually from 80-90%.  Regardless, it is high!  I want to remain in the percentile that do not.  That is my biggest, highest, longest, life consuming hurdle to jump.  After all, count me in the numbers who wish to “Do Life.” 

My "Do Life" long sleeve t-shirt...recently acquired

So where am I at?  After packing back on 23 lbs of the original 70 that I lost (thanks to very little exercise and a lot of eating post-half marathon, on a road trip, and over Thanksgiving), I’ve taken off about 4 lbs and I’m on Week 2 of good nutrition again.  I’m trying to keep up some mileage. My training for my next half marathon (in April) starts the day after Christmas.  2012 is going to be a big year.  I have a lot of challenges for myself ahead.  I just need to keep running; and jumping!

Enjoy your progress!

Travis

The Blogger Game

Alright, so Mike W. from http://www.justalittlerun.com/ has passed along a "get to know you" game, where I offer seven random tidbits about myself and then proceed to tag 15 other bloggers.  One minor problem:  I don't have 15 bloggers that I follow that are distinct from Mike W!  In order to play along, though, I looked at my list and found four to tag.  Well, here goes!

1.    I love Las Vegas.  I’ve been there about a dozen times.  It is one of the only cities, outside of my hometown, where I know some of the streets and highways.  It is one of the only places where I can truly unwind and relax, although I usually come back from a Vegas vacation exhausted.  I listed to three Vegas podcasts regularly.  I can pretty much tell you anything you want to know about the place.  I plan on running the Rock and Roll half marathon in Vegas next year, nicely combining a couple of my interests.

2.     I’m a published author.  I wrote a textbook a couple of years ago titled “The Investigation of Crime.”  Along with my half marathon, it was one of the biggest challenges of my life.  It hasn’t been a huge seller, but hey, it’s a textbook.  Writing a book, particularly a non-fiction one, is a tough job. 

3.    I’ve been a police officer for almost 20 years.  I’ve worked in a variety of assignments, from patrol to investigations to narcotics.  I worked in a drug task force where I did a lot of surveillance undercover.  I served as a crisis negotiator, and talked a few people out of killing themselves.  I’m currently in a non-exiting position as major of administration, where I’m working on stuff like a $1.6 million radio project.  Not my favorite assignment, but I like working for the police department.  My father is a police chief in a small town; retired from the Kansas City, Missouri Police Department after 26 years.  My grandfather was also a state trooper.

4.  I almost died when I was in my 20’s.  I had gallstones, and was misdiagnosed for months.  I couldn’t eat and hold anything down.  Finally one night, I collapsed and was taken to the hospital.  My pancreas had become infected.  I was given a high dose of morphine, but still felt the pain.  I was told that pancreatitis, my condition, is more painful that childbirth (although I can’t testify to that).  They ripped out my gall bladder and all turned out okay.  In fact, maybe I’m faster without it?

5.   I played bass in a rock band.  We featured a lot of Van Halen covers, but added some other hard rock tunes here and there.  I had played guitar a little as a kid, but hadn’t played in 20 years before I was asked if I was interested.  I figured what the heck, and played enough to be decent in a year.  The band hasn’t practiced in a while; not sure if we’ll continue on or not (life is busy, no?).  My favorite is a Fender Precision Bass Lite. 

6.    I’ve taken motorcycle trips all over the United States, and a couple of years ago went into Canada.  While I don’t ride much day-to-day, we usually take one big trip a year.  While Canada was cool (it was the less pretty eastern part, though), Utah is by far my favorite.  Zion and Bryce Canyon were a couple of the most amazing places I’ve ever seen…particularly by motorcycle (although it got up to well over 105 degrees).  I usually go with my dad and a couple of friends.  It is great bonding time, and I really enjoy hanging out with the ol’ man. 

7.    For all of my accomplishments in the past, I’m so proud of my son and his just concluded high school marching band career.  Over the course of the last four years, he’s gone to the Rose Bowl, the Presidential Inauguration, and the Macy’s Thanksgiving Day Parade.  He also played in the Edward Jones Dome in St. Louis, the Georgia Dome in Atlanta, and Lucas Oil Stadium in Indianapolis.  I don’t think there’s much that can top the feeling that you get when you see your child accomplish something significant.  And he’s one of my biggest running fans!

Here is who I'm tagging:

Jessica @LilMissRunshine http://www.littlemissrunshine.com/

Andrea http://runtoruntobeme.blogspot.com/

Kat http://kat5k.blogspot.com/

Becca @TriBeccaTO http://tribeccato.wordpress.com/

A Plan for 2012

Not having some sort of plan was killing me, and also adversely impacting my running.  I had to have a destination…without it I was horribly lost!

Now, I have a plan.  The plan is to try a new half marathon training regimen.  I’m going to give it a trial run, and if it works well I’ll use it for my full marathon training.  It is the FIRST training plan, advocated by Runner’s World as a “Run Less, Run Faster” method.  It is based upon three strategic runs per week: a track repeat (city streets for me; I don’t have a convenient track), a tempo run, and a long run.  The key to making this work is that you also include two (and an optional third) cross training workout.   I like the sounds of it, and the variation that cross training brings.  We’ll see if I like it after an extended period of time.  That’s the true test.  If not, I may try PRSfit…which is something I might do in the future anyway.  Have heard lots of good stuff about them and they seem like great people. 

More about FIRST:  http://www2.furman.edu/sites/first/Pages/FirstTrainingPrograms.aspx

I’ve signed up for my first half in 2012.  It is called “Rock the Parkway” and is local half marathon in April.  It is kind of a local version of the Rock and Roll series, but is also quite well-attended.  It is more than 16 weeks out, so I don’t officially have to start the FIRST program yet.  What I’m doing, though, is extending FIRST a bit.  I’m going to repeat the first few weeks until I hit that 16 week out mark and then follow it exactly.  By the time I’m actually in the program, I should have the concepts and runs down. 

What am I doing for cross training?  I’ll likely focus upon stationary bike work at my local gym and swimming.  Swimming will be a new deal for me, but there’s a local indoor community pool nearby that should work (the hours are limited, though…and I keep missing the right time of day!).  I’m also trying out some pilates to help strengthen my core.  So far, so good with that. 

After Rock the Parkway things are more fuzzy.  I want to run the Chicago Marathon this year.  As long as I get registered I’ll do it.  Between Rock the Parkway and Chicago, I’m thinking I want to do one more half around the first of June.  I’m considering either Hospital Hill (another local, challenging half marathon with lots of hills) or the Minneapolis Marathon (and half).  Minneapolis is 8 hours away…might be a nice trip and a good experience.  I’m undecided. 

Finally, I want to wrap the year with the Rock and Roll half marathon in Vegas.  I think I'd be able to enjoy Vegas more after 1/2 the misery :-)  We'll see if my legs will agree to do a half a couple of months after my full.  

So glad I have a plan of action.  It helps keeps me motivated and moving forward.  After all, we’re looking for progress, right?

Enjoy your progress!

Travis

First Step After the Finish Line is the First Step onto the Next Race...

Last weekend was my first official half marathon, and thinking back it couldn’t have gone any better.  Perhaps that’s dangerous, as now I’m going to expect all of my races to go this well!

I ran the St. Louis Rock and Roll half.  It was the inaugural for the race.  I arrived the day before and hit a lot of traffic around the downtown St. Louis area, so I decided that my son and I should park in our hotel (about 3/4ths of a mile from the expo) and walk to the expo.  All was good, until I realized that I had forgotten my race paperwork when we were almost at the expo, so we had to trek back to the car.  A little extra warm up for the legs, I guess!  Come to find out, I could have filled it out manually at the expo, but no big deal. 

Got my number and tag

Beer sample; carb loading pre-race

Registration was quick and easy, as was picking up my swag.  We were then diverted into the Rock and Roll merchandising area.  I had no interest in the stuff.  After that, you’re moved to all of the other merchandisers.  Now this area was too small, with too many people.  Funny that the RnR merchandise area was quite big, with lots of room, but all these other vendors were packed.  It was a bit uncomfortable.  I wanted to find one of those 13.1 stickers for a vehicle placarding ceremony after the race (if all went well).  I did, and also bought a race medal hanger; optimism!

Then it was back to the hotel, where the son agreed we would just room service our evening meal and take it very easy.  My legs needed some rest.  Like many, I had some difficulty sleeping.  I was focused on the next morning, but also we had a domestic disturbance down the hall in the hotel.  Security finally came and quieted them down.

I woke up on race day and walked a half mile to the starting line.  Aside from the expo, I have to give the race organizers credit.  I didn’t have any problems from there on out.  Pre-race, there were bagels, bananas, some water; all I really needed.  I decided to have a half a bagel to ward off any potential hunger.  I was armed with my mp3 player (I could still hear the bands as I ran along with my Yurbuds in), a SpiBelt running belt with my cell phone and some Clif Bloks inside (margarita flavored), a short sleeve shirt, shorts, an Ace bandage around my bad left ankle, and my black Kinvaras with about 80 miles on them.  It was a bit chilly and overcast at first, but the short sleeve shirt was a good call as the weather soon warmed up and the sun broke out.  The weather was just about perfect.

Starting line pre-race

I was in corral 19; way at the back because my predicted running time from 6 months prior was 2:45.  I expected to finish under 2:30 now, but didn’t feel it was worth the hassle to move corrals.  I’d make it work.  It was a wave start anyway, which meant that I had to wait about 30 minutes before my group was able to go. 

View my my corral...waaaayyyyy back!

Sure enough, my pace was faster than many within my group, so I spent the first several miles dodging walkers and the handful of folks slower than me.  I kept an even pace throughout most of the race; about 10:30 or so, stopping and walking at each aid station for water, Cytomax (a nasty Gatorade-type drink), and after the first aid station one Clif Blok per stop. 

We passed fairly close to the arch, by Busch stadium, through an arts district, and into various parts of St. Louis I don’t know much about or couldn’t tell you much about today.  Along the route were several rock bands.  They all sounded good, but I didn’t stop to listen!  I tried to acknowledge some of them as I went by.  Also several groups of cheerleaders dotted the path, which was encouraging as were the spectators.  Received some high fives from several kids and one dog along the way. 

Bottom line is I never felt like I’d have to quit.  The most significant pain, and it wasn’t too bad, was in my mid-back.  I need to strengthen my core for a full marathon.  My legs felt great and my ankle held up nicely.  My conditioning seemed just fine.  My last mile was my quickest; I dropped under a 10:00 minute pace there.  I felt pretty good crossing the line.

I hate to sound like a wuss, but in a couple of spots I started thinking back over the last eight months, all the support I received, all the times I got up at 5 am, all the training runs, and I started to get a little emotional.  I’ve been proud of this journey, and I learned so much along the way.  This was the culmination of a year’s worth of effort.  I hit the finish at exactly 2 hours 17 minutes chip time.

As I crossed the finish line, I thought of John Bingham’s words that one foot across the finish line is one foot into the next challenge.  I know it will be much tougher, but I feel like I’m ready to try and tackle a full marathon.  I’m still ironing out my game plan, but without a plan I feel absolutely lost.  Since this race completed, I feel like I need some direction.  I’ve had some trouble taking some days off, and have only had a run of three miles since.  I know it is good to take some time off, but I’m ready to keep pushing forward.  This experience was fantastic, and I’d recommend it to anyone. 

I am so thankful to my wife and family who put up with my absences during my long runs, my gripes about my aches and pains, and my obsession with my challenge.  I’m also thankful for all of my friends, online and in person, who have encouraged me to keep going.  To hear someone call your efforts “inspirational” is probably the best compliment you can receive, and I’ve heard that from a few.  I tell them that there are inspirational people all around them; you just have to look or ask. 

The all-important sticker!

The bragging rack

On to the next challenge! 

Enjoy your progress,

Travis

Almost There...

The day is nearly here!  My first half marathon is Sunday.  Or maybe it is better to say my primary physical goal for 2011 is here.  When I think of it in those terms, I get pretty excited about it.  To think that all those runs I’ve done since I first set foot on the treadmill will culminate into 13.1 miles on Sunday is motivating and overwhelming at the same time.

I wouldn’t say I have jitters; I honestly think I have prepared about as well as can be expected.  For that, I am proud.  No matter how the race turns out, it is hard to believe how far I have come.  My life has truly changed over the last eight months.  I have been inspired by others, but nothing makes me feel better in life than to inspire a few others myself. 

Funny that my training started in my basement on the treadmill, and it looks like it will end there.  My last training run was a 3 miler on the hamster wheel.  I can’t say I enjoyed it; I’ve come to appreciate running outdoors.  But cold weather drove me inside and I didn’t want to try anything new (cold weather running) before the half.  As of now, the weather they are calling for on Sunday looks pretty good. 

One step at a time, right?  Well, I do already have some plans in mind for 2012, but I know if I get through 13.1 I should take a few moments to bask in the glory (I hope).  I feel so appreciative of the people I’ve met along the way to get me here.  As much as I am proud of myself, I had no idea of the support that I would receive from other runners via DailyMile, blogs, podcasts, Twitter, Google +, etc.  I wish I could thank them all personally, but I’m sure I’d forget someone in the process.  I am so thankful for all the help.

But I’m getting ahead of myself.  I’m still a couple of days away from the race, but I’m ready to go! 

Enjoy your progress,

Travis