The last two days have been good days. My marathon training for now is on schedule. We did a sixteen miler on Friday on a 24 degree day in the Ohio Valley, averaging about 7:53 a mile. With very little wind, the weather felt nippy but good. I wore Saucony tights, and an Under Armour top with a hooded sweatshirt--just right for the conditions. I've noticed my joints really start to hurt from mile 12 onward. I don't think there's much I can do about it. Working the leg muscles and joints over with the Marthon Stick helps. We've got about four more long runs to go before race--the Toledo Glass City Marathon on April 27--two 18 milers and two 20 milers. Hope I can make it through without any serious problems.
Today I ran eight easy miles on my own at about 9 minutes a mile. I've discovered that an easy run the day after a long run helps to get the blood flowing and lactic acid moving out of the muscles. My goal on these days is to just cover the distance and burn calories. In the coming weeks the training gets tougher with some tempo runs under marathon pace (7:20 or faster) and half mile intervals at 5K pace (3:15 or faster). It will definitely be challenging.
A snow storm is about to hit the Ohio Valley. We're supposed to get 8 to 12 inches of snow on Sunday and Monday. I'm tired of it! I hate the treadmill so much that I gave mine to my daughter. I'll cross train on my stationary bike on Sunday and then try to cover eight or nine miles on Monday by running along the tire tracks of cars out in the country. Another polar vortex is settling in Tuesday through Thursday. It's time for spring! Can I get an Amen?
The Challenge: To qualify for the Boston Marathon, run the Boston Marathon, and then capture the experience in writing.
Saturday, March 1, 2014
Saturday, February 22, 2014
AGAINST THE WIND
Yesterday I went for a 16 mile run in 25 mph wind. Heading north along the Ohio River trail in Wheeling, West Virginia, we flew along at 7:30 pace with the wind at our backs. Then we turned around. What a difference! Running into the wind, I felt like I was pulling a sled. By the time I finished my back hurt, my quads hurt, my calves hurt, and my joints hurt. We ended up averaging about 7:55 a mile for the entire run.As a 57-year-old man training for a spring marathon, I get the sense that taking on this challenge is like running against the wind. Five years ago at Pittsburgh I ran a 3:16:31. I have no idea what I can run in April at the Toledo Glass City Marathon. Is 3:20 unreasonable? Experts say that people in their fifties will lose at least a minute a year on their marathon time. In the best light that puts me at 3:21:31.
Running against the wind of age, I have learned to reset goals. My main goal for this spring race is to get there in good shape and uninjured. This means that I may have to let up on my training now and again in the next two months. If the calf starts nagging me or my knees hurt consistently, I'll cross train until the pain is gone.
I realize that a 3:20 marathon is the upper-tier goal. I hope to run that fast but understand it can only happen under near perfect training and racing conditions. That's why I set three goals. My mid-tier goal is 3:30. Between now and the race, I may suffer a few minor injuries. I've learned the hard way not to ignore them. I'll take time off, cross train, and try to get back on track. Minor injury interruptions will sway me to focus on my mid-tier goal. If something major happens that puts me out for several weeks, I'll fall back on my lower-tier goal of 3:40. That time still qualifies me for Boston but makes it contingent upon times entered by other men in my age group.
I believe it's wise to set three goals for your marathon--upper, middle, and lower. With three goals, an injury blow to your training won't be as psychologically devastating. Chances are you will encounter rough waters between now and race day. Hopefully, you will get through without too much difficulty. If not, don't despair. Get healthy and embrace the goal that's right for your circumstances.
Happy running,
Joe C. Ellis
Saturday, February 15, 2014
RUNNING CARTOON OF THE WEEK -- ENERGY RETURN SHOES
Does anybody out there wear energy return shoes? How do you like them?
Training for a spring marathon (Toledo Glass City Marathon), I should check into them. Yesterday we ran a 14-miler at 7:54 per mile. The pace felt easy for the first ten, but then the joints began to ache and the energy had drained completely out by mile 12. I finished the run, but man was I tired. Next week we are trying a 16-miler: 14 at 7:40 and 2 easy.
Makes me wonder if energy return shoes may help. If you have any insight into this, comment here or let me know on your running club's Facebook page.
Hope you like my cartoon. I'm going to try to put one up once a week or so. Being an art teacher comes in handy sometimes!
Happy training,
Joe
Saturday, February 8, 2014
FIRST SERIOUS TRAINING RUN OF THE YEAR!
I'm done messing around. It's time to get ready for that spring marathon. I don't care how cold it is or how challenging the icy terrain might be, I need to get in those long miles. The Glass City Marathon is creeping up on me faster than anticipated. On April 27th I will line up at the starting line in Toledo, Ohio for better or for worse. I'm hoping it will be for better.
Feeling the pressure of the quickly approaching marathon, my training partner and I did our first long run on Friday, a 12 miler. I know. You're not very impressed. With the race less than three months away we should be at least up to 15 miles on our long run. Hopefully, by the end of February we'll increase our mileage another three or four miles.
Friday's run was brutal. It was 19 degrees outside with about a 5 degree wind chill factor. We had to run the back streets because the sidewalks were treacherous. One section of the road for about 150 yards after crossing the Aetnaville Bridge was a lumpy mess because all the footprints in the snow had frozen. I'm guessing many of you are facing the same hazards in your neighborhoods.
My training partner is taking this marathon very seriously. She wants to set a personal record and possibly place in her age group. She informed me that she wanted to do this run under eight minutes a mile. I couldn't sleep well the night before thinking about it. We went out at about 7:45 pace. I thought that was a little fast. By the six mile mark we had dropped under 7:40, and I had difficulty breathing that cold air. By ten miles I knew I was in trouble. Lucky for me, we hit that long lumpy mess before the bridge and my buddy slowed down to keep from wiping out. That gave me a chance to catch my breath and I was able to finish without falling behind. We ended up running a 7:41 pace for twelve miles.
After I finished all I wanted to do was soak in a hot tub. Then I gave my glutes, hamstrings, and calves a good going over with the Marathon Stick. The worst pain I'm suffering now is soreness on the ball of my right foot from a big callous and an ache in my left ankle from running on uneven ground. But you know what? It feels great getting the first serious run in. I'm actually looking forward to going 13 miles next week. Let's hope it's warmer than 19 degrees! Does anyone out there have a remedy for thick callouses?
Feeling the pressure of the quickly approaching marathon, my training partner and I did our first long run on Friday, a 12 miler. I know. You're not very impressed. With the race less than three months away we should be at least up to 15 miles on our long run. Hopefully, by the end of February we'll increase our mileage another three or four miles.
Friday's run was brutal. It was 19 degrees outside with about a 5 degree wind chill factor. We had to run the back streets because the sidewalks were treacherous. One section of the road for about 150 yards after crossing the Aetnaville Bridge was a lumpy mess because all the footprints in the snow had frozen. I'm guessing many of you are facing the same hazards in your neighborhoods.
My training partner is taking this marathon very seriously. She wants to set a personal record and possibly place in her age group. She informed me that she wanted to do this run under eight minutes a mile. I couldn't sleep well the night before thinking about it. We went out at about 7:45 pace. I thought that was a little fast. By the six mile mark we had dropped under 7:40, and I had difficulty breathing that cold air. By ten miles I knew I was in trouble. Lucky for me, we hit that long lumpy mess before the bridge and my buddy slowed down to keep from wiping out. That gave me a chance to catch my breath and I was able to finish without falling behind. We ended up running a 7:41 pace for twelve miles.
After I finished all I wanted to do was soak in a hot tub. Then I gave my glutes, hamstrings, and calves a good going over with the Marathon Stick. The worst pain I'm suffering now is soreness on the ball of my right foot from a big callous and an ache in my left ankle from running on uneven ground. But you know what? It feels great getting the first serious run in. I'm actually looking forward to going 13 miles next week. Let's hope it's warmer than 19 degrees! Does anyone out there have a remedy for thick callouses?
Friday, January 31, 2014
A RUNNING SHORT STORY--THE DEAD OF WINTER
The Dead of Winter
My eyes were watering, so I blinked several times. Was that
a body a few inches below the ice? My heart jumped in my chest like a fist
pounding a door. The wind, which had swept the snow from the middle of the
river, now spread a light coating on the very spot I inspected. I waited to see
if another gust would clear the surface again. No luck. Was I imagining this? Maybe
I had glimpsed a log rolling under the ice. I waited another minute or two, but
the snow didn’t clear, and the breeze became unbearable. I glanced to my right
and noticed a spray-painted orange skull on the steel beam that supported the
upper structure of the bridge. How appropriate, I thought.
When the ghastly visage appeared, I jerked backwards. That
was all it took. The ice whined all around me. Water squirted up through
cracks. I flattened out again in hopes of warding off a total collapse. My
sweats soaked up the water that was spilling towards me. I spun to face the
shore. Something broke behind me and my foot dipped into the frigid river. Like
a serpent I winded my way forward with the cataclysmic screeching of
splintering ice keeping pace. The face kept flashing in my brain. I recognized
the man but did not want to become that man. I kept scooting, scrabbling, and scurrying
to escape his fate.
When she answered, I could tell she was surprised to hear my
quaking voice. I told her the old man had died. He was gone for good, carried
away by the icy currents. She seemed confused, doubtful. I did not plead with
her. I only spoke what I knew to be true: For now on things would be different.
I wanted to live a new life, and I hoped to live it with her. She seemed
startled and needed time to think. I can’t blame her. She knew the old man
well. I hope she gives our relationship another chance. I hope.
The End
If you enjoyed this story, please copy this link
and share it on Facebook or Twitter:
Saturday, January 25, 2014
AN OBSERVATION ABOUT RUNNERS OVER 40
RUNNERS OVER 40 HAVE FACED THEIR MORTALITY.
Younger runners seldom think about aging. Death is somewhere out there in the nebulous future. so far away it's not yet worth contemplating. Every training run provides an opportunity to get better than you have ever been. Every race offers a chance to set a personal record. You can actually keep the Kenyans in view for the first half mile of a marathon.
However, if you are over 40, you have experienced the degeneration of aging. Your times have slowed slightly or perhaps significantly. Your recovery from a difficult workout takes longer. Your flexibility isn't what it used to be. Injury inflicts its cruel damage more readily. Personal records become memories instead of possibilities.
Suddenly it hits you: One of these days I will die. At this point you have the option of two responses.
One--It's not going to get any better. Why continue as a runner? Why fight the daily battle? Why not sit back, take it easy, and descend into decrepitude like a normal person? Or
Two--Fight back! Death will some day come knocking, but until then I will live every day to its fullest. Today is another opportunity to strive to become the best I can be--healthy, alive, productive. Every step of today's run is a gift. I will not take that for granted. Because I know I am mortal, life and running become even greater blessings.
There is quite a difference between the two choices. It's the difference between negativity or positivity, descending or arising, surrendering or fighting, darkness or light. Facing your mortality doesn't mean you have to accept its downward spiral. Just the opposite--it can be the inspiration to embrace the gift.
One of these days, hopefully when I'm 90 or 100, death will come. When it does, I want to be out on a run enjoying the beauty of life. On a country road with the setting sun splashing crimsons, yellows, and oranges across the boughs of autumn trees, my heart may give out, but I will reach up into the arms of the angels. In the ascent I hope to keep my legs moving so that when they set me down on the clouds I won't lose my stride. Wait a minute. Up there I'll be able to go even faster. I might even run with the Kenyans.
Younger runners seldom think about aging. Death is somewhere out there in the nebulous future. so far away it's not yet worth contemplating. Every training run provides an opportunity to get better than you have ever been. Every race offers a chance to set a personal record. You can actually keep the Kenyans in view for the first half mile of a marathon.
However, if you are over 40, you have experienced the degeneration of aging. Your times have slowed slightly or perhaps significantly. Your recovery from a difficult workout takes longer. Your flexibility isn't what it used to be. Injury inflicts its cruel damage more readily. Personal records become memories instead of possibilities.
Suddenly it hits you: One of these days I will die. At this point you have the option of two responses.
One--It's not going to get any better. Why continue as a runner? Why fight the daily battle? Why not sit back, take it easy, and descend into decrepitude like a normal person? Or
Two--Fight back! Death will some day come knocking, but until then I will live every day to its fullest. Today is another opportunity to strive to become the best I can be--healthy, alive, productive. Every step of today's run is a gift. I will not take that for granted. Because I know I am mortal, life and running become even greater blessings.
There is quite a difference between the two choices. It's the difference between negativity or positivity, descending or arising, surrendering or fighting, darkness or light. Facing your mortality doesn't mean you have to accept its downward spiral. Just the opposite--it can be the inspiration to embrace the gift.
One of these days, hopefully when I'm 90 or 100, death will come. When it does, I want to be out on a run enjoying the beauty of life. On a country road with the setting sun splashing crimsons, yellows, and oranges across the boughs of autumn trees, my heart may give out, but I will reach up into the arms of the angels. In the ascent I hope to keep my legs moving so that when they set me down on the clouds I won't lose my stride. Wait a minute. Up there I'll be able to go even faster. I might even run with the Kenyans.
Saturday, January 11, 2014
RUNNING BOOKS YOU PROBABLY HAVEN'T READ YET
Have you read any good running books lately? What is on your "To-Read" list? For Christmas I received a book entitled Run Faster: From the 5K to the Marathon--How to Be Your Own Best Coach. I'm looking forward to reading it as I prepare for the Glass City Marthon in Toledo, Ohio at the end of April.
I have compiled a list of running books you probably haven't read yet. You may have a hard time finding these books in the store. They weren't big sellers.
1. Robot Training Partners by Anne Droid.
2. My Running Weight Loss Story by Hugh Jass
3. Running through Gang Neighborhoods by Hugo First
4. Relief for Sore Leg Muscles by Ann L. Gesick
5. The Secrets to a Faster 5K by Eubie Quick
6. Running the Big Marathons by Morris Merrier
7. Hitting the Wall by Isadore Thare
8.Training in the Dark by Gladys Knight
9. The Suffering Runner by Otis Leghurts
10. Taking on the Chicago Marathon by Wendy Citey
11. Everyone's a Winner by Victor Ree
12. Avoiding the Runs during Your Run by Oliver Sudden
13. Prison Break: a Marathoner's Story by Freida Convict
14. Running with Lions by Claudia Armoff
15. The Importance of Cross Training by Cy Kling
16. The Challenge of the Ultra-Marathon by Helen Earth
17. The Divorced Runner by Ally Mony
18. What to Do after a Race by Eileen Dover
19. Running the Paris Marathon by Francis Crowded
20. Where's the Finish Line? by Miles Away
These books may not add much to your training knowledge, but I hope they at least made you smile.
I have compiled a list of running books you probably haven't read yet. You may have a hard time finding these books in the store. They weren't big sellers.
1. Robot Training Partners by Anne Droid.
2. My Running Weight Loss Story by Hugh Jass
3. Running through Gang Neighborhoods by Hugo First
4. Relief for Sore Leg Muscles by Ann L. Gesick
5. The Secrets to a Faster 5K by Eubie Quick
6. Running the Big Marathons by Morris Merrier
7. Hitting the Wall by Isadore Thare
8.Training in the Dark by Gladys Knight
9. The Suffering Runner by Otis Leghurts
10. Taking on the Chicago Marathon by Wendy Citey
11. Everyone's a Winner by Victor Ree
12. Avoiding the Runs during Your Run by Oliver Sudden
13. Prison Break: a Marathoner's Story by Freida Convict
14. Running with Lions by Claudia Armoff
15. The Importance of Cross Training by Cy Kling
16. The Challenge of the Ultra-Marathon by Helen Earth
17. The Divorced Runner by Ally Mony
18. What to Do after a Race by Eileen Dover
19. Running the Paris Marathon by Francis Crowded
20. Where's the Finish Line? by Miles Away
These books may not add much to your training knowledge, but I hope they at least made you smile.
Subscribe to:
Posts (Atom)