Fitness Geek

(Semi) Fast Feet

This morning I went for a four miler. I feel pretty much healed from the marathon so today was a jumping off point as I began my next training session. Training for what, I don’t know. Right now I’m really on the fence about a fall race. Lots of logistical, financial, wife is pregnantal issues. So we’ll see.

I started off strong down a steep hill and back up another one and rounded the corner to the one mile mark. 8:17.
Not bad. I was thinking I could break my course record if I held that pace. I pushed on and hit the halfway mark at 16:26, well ahead of my goal finishing time of 35 minutes. However, the hills really come out to play on the return route. I kept going hard and when I noticed a drop in my pace I did my best to dial back in and speed up again.
I hit mile 3 at 24:41. Over two more hills and down the final descent before one last climb. I passed the half mile mark at just under four minutes. The last hill, a series of three hills piled atop each other, came and went. A final sprint and…done.
33:14.
A PR for the course.
Afterward I did three sets of dips and then took a nice shower. Not a bad morning.

I finished off the third week of the 100 pushup challenge yesterday. My final set was a bit lower than I’d hoped, but it was still ahead of my goal. I also did the first days of the squat and crunch challenges. Those are pretty tough.

I’ll be doing the bike tomorrow and Monday will start my new training program. I’ll post it here tomorrow or Monday. Lil’ Geek continues to do well, while Mrs. Fitness Geek is working hard to relax and let me do all the work so she can rest and let our baby grow big and strong.

Oh check out Mrs. Fitness Geek’s blog and cast your vote on your prediction of Lil’ Geek’s gender. It’s still very close, and like real elections, in the end your vote really won’t matter.

TIART - Injuries

Ah, injuries. It’s my biggest fear (outside of snakes) when I go running. I’ve become a cautious runner in the last year after suffering from achilles tendonitis six years ago and IT and shin splints in the last 12 months.

But I’ve learned a lot about injuries as well. The key is to know your body. If after a long run I need an extra day of rest, I take it. I roll my thighs and IT bands regularly and do a good stretching routine. I strength train as well and that has helped keep me limber and in shape.

After the shin splints I began to really get a feel for what was an ache and what was pain. Aches I dealt with, pain I learned to go easy. It sounds simple, but if it was I wouldn’t have missed more than a month with the shin splints.

Speaking of injuries and recovery, yesterday I had my first good run following the marathon. I did just under three miles at a 9:30 clip. It was hot out, but the legs felt good. Today’s workout will depend on the weather. I’ve got some outdoor house duties to do first, but if it rains again, I’ll have to put off the mowing another day. It’s been raining here for what seems like months.

Yesterday I continued the 100 pushup challenge and added in the 200 squat and 200 sit-up (actually crunch) challenges too. I’ll be doing these on a Monday, Wednesday, Friday schedule and tomorrow I’ll add some additional weight-lifting exercises afterward. You can find all the challenges and their training plans online.

Meanwhile Lil Geek continues to grow and Mrs. Fitness Geek continues to glow more and more everyday. December 2 can’t come soon enough!

Photos and Addictions

So now it’s marathon plus three days and I’m healing quite nicely. Yesterday I did a nice one mile recovery run, and tonight I’ll do the bike while the legs continue to well, get their legs back. 

I also started up the 100 pushup challenge. I’m starting at week 3 since I did so well on the initial test. A couple of guys at work are joining me, and we’re discussing the 200 squat challenge next.

The more I think about the marathon, the more I realize what went well and what didn’t. What worked and what I should change. What I could control and what I couldn’t. I’ll write that up tomorrow.

As for my next race, I’m thinking the Stump Jump 50K in October, but that’s still tentative right now. I’d love to do a road marathon and see what I could run on a more runnable surface. In training I was doing 20 miles in just over three hour. I’ve a feeling a 4:20 marathon is well within my reach, especially when I start some speed work.

For now though I’ll do light runs this week and maybe a 10k on Saturday. By then I’ll have a definitive next race planned and a training regiment to match.

Look! Photos!

That’s me hitting the finish line.

Prior to the race. If only I’d known what was coming…

Finally, the first two people I kissed at the finish: Mrs. Fitness Geek and Lil’ Geek.

This is the two of them yesterday at more than 12 weeks along. Side note: The Mrs. wore an old shirt at the race finish so I could hug her and get a gallon of sweat on her without ruining a nice outfit.

Addictions!

1. Marathon excitement - I’m starting to come down from the high of finishing, but wow, what a journey. Here’s to the next one!

2. Lil Geek - She’s just coming along isn’t she? Now she has fingerprints.

3. The swing of things - With the big day come and gone, I’m now trying to get recover and start running with no definitive goal set. It’s not easy.

4. Mrs. Fitness Geek - Last only because it’s a great way to end the post. She was my motivation, my inspiration for the last several months as I ran and trained. Thanks honey.

My Toughest Race

Last year, I did the Scenic City Trail Half Marathon on Raccoon Mountain and it was tough. Hills, hills, hills up and down a mountain for 13.1 miles. I knew the marathon would be rough. I didn’t realize how rough.

I have trained well, but I could have done more. I’m sure most runners feel this way.

The race kicked off and I felt if I stuck to my plan I’d be OK. Fluids every ten minutes, gels at 7, 14 and 21. Orange slices at the aid stations. 10 minute pace until mile 20 then pick it up.

The problem was this was a plan for a road race, not a trail race that features its worst climbs at the end of each of the two loops. I started out at the back of the pack and kept an even pace hitting the 10 minute mark on a regular basis. I passed runners walking up hills and wondered why they hadn’t trained enough to run the whole way.

Note: I’m an idiot. 

Again, in a road race the plan to run the whole way is a good plan. On a marathon on the side of a mountain, it’s stupid. Even the faster runners were walking the hills before running the downs and flats.

Recap: I’m an idiot.

At about 10 miles I led a group of runners to the left when we should have gone right. There was no markings and we realized we were headed the wrong way when we found the highway. Total of at least a mile in the wrong direction. 

By the time we made our way back we were suddenly in the very back of the pack.

Terrific. This did a number on my pscyhe. From running strong to nearly dead last with a few extra miles thrown in. We eventually came to one of the tallest climbs on the run at around the 10 mile mark and I made the decision to walk it. I’m glad I did. My heart said no, but my legs said it was the right call. I had just run up another steep hill and now my legs were on fire. Those that had walked up the previous hill were still running strong.

I should have known better and followed their example.

At the 12 mile mark my stomach started doing flips. I was well hydrated, but I think the heat was starting to get to me. All of my training runs had been in the cool hours of the morning or evening and here I was running in the heat just before noon.

I made it to the halfway mark and thanks to the strategic walking was doing better than last year, but I knew what hills were coming up and I had heard many people who had signed for the marathon were dropping down to the half.

The thought crossed my mind for a second. One split second. I was here dammit, to complete a marathon and that’s what I was going to do. I started running again and walking the hills but I smashed my pinky toe around this time and slowed to a walk again.

Looking at the toe today, I’m pretty sure I’ll lose the nail in a couple of days. It ain’t pretty no more.

My pace slowed until I could run again and I ran the flats and downhills and walked the hills as best I could. At the aid stations I spent more time than I should have, but tried to make up for it.

I was pretty sure I was dead last in the marathon division, but workers at one aid station pointed out a guy coming up behind me. I grabbed an orange slice and ran off. A few miles later I caught another guy and we chatted. I never saw him again. Checking the standings, he never finished the race.

I made it to the 20 miler aid station and was hoping to finish strong with a time of around 5 hours. I didn’t.

I walked more than I should have, but I ran as much as I could.

At the final aid station I was told there were two miles left. The final two miles took me way too long. I finally saw the last trail to the finish and ran it in for a final time of 5:41:36. Unimpressive by all measures, expectations and hopes.

But I finished. I was fried at the end, my legs sore and tired, but I ran it in.

The final results have me finishing in last place, which is a bit misleading. Not because I was anything but slow, but because 26 people out of the 79 registered for the marathon did not finish. That’s a 67 percent finishing rate. Compare that to the average finishing rate of street marathons… 95-99 percent.

Suddenly my time seems pretty insignificant. Finishing a race when more than a quarter of the participants did not doesn’t seem so small a task.

I’m not proud of my time. It was an hour more than I’d hoped. But I finished. I finished when others said “No, I can’t do this.”

I never thought that. I went there to complete a marathon. And I did. Through pain, uncertainty and willpower.

A week before the marathon I came up with a mantra that I would say to myself when the race grew tough. 

“Forward. At all costs.”

I never stopped moving forward. I crossed the line when 26 people couldn’t find a way to keep going. No matter my time, no matter my place. I finished. It’s something that not everyone who laced up their shows yesterday can say.

I am a marathoner.

Coincidence

I was out early this morning on my last run before the marathon. It was just before 5:30 a.m. and I was hitting the one mile turnaround when I noticed a mailbox that I hadn’t paid attention to until now.

Here I was, strategizing about tomorrow - aid stations, pace, fueling - when the mailbox caught my eye. I was headed home when I saw it. Three black numbers stuck to the side of the dull gray mailbox: 262.

26.2

As a Lost fan I know how numbers can suddenly start popping up everywhere (especially on islands that have the ability to move through time). I’m not thinking anything of it, but it was kinda cool.

I’m packed and ready for the marathon. I’ve got my drop bag, my fuel belt and my gels.

My plan is gels at the 6, 14 and 20 mile marks. At aid stations 1 and 3 (the same station because it’s a loop course) I’ll grab orange slices or bananas. Aid stations 2 and 4 will be water stations. Not to drink though, but to pour over my head to keep cool.

I’m ready.

TIART - Running Nutrition

This week’s TIART topic is nutrition for running. But first, as promised in yesterday’s post, another photo of Lil Geek offering further proof of her ridiculous cuteness.

It’s good to know she’s going to be a Braves fan!

Now back to your regularly scheduled blog… with my marathon just days away, I haven’t changed my diet, just modified it a bit.

For starters, I make sure I get breakfast everyday. I usually do, but now it’s way more important. I also drink a lot of water. A lot. Like up to the bathroom every 20 minutes - a lot. That’s calmed down, but I feel hydrated and come race day that’ll be huge. I’ve had a few training runs where I started out not properly hydrated and it wasn’t so great.

I’m also carbo loading as much as possible three days out, and tomorrow night I’m not going to stuff myself silly, but instead eat a decent sized dinner that fills me up. Saturday will be a light breakfast.

My whole goal is to arrive at the starting line hydrated and not hungry (is that unhungry?). Proper fueling leading into race day is just as important as fueling at race day.

I’ve got one final run this evening and then I’ll pack my bags, check ‘em at least twice and try to get a couple of good nights of sleep in before the big day. If all goes according to plan, I’ll win the race and then receive a giant sponsorship.

Or I’ll finish in around 4:30 and be quite happy with that too. Either way.

Sorry for the inconvenience

Dear readers, it was discovered today that Lil Geek, our baby due in six months, was recently photographed (today actually) and it appears there is an issue: Smudge is quite obviously the cutest baby. Ever. End of story. Thanks for playing other babies. Try again next year.

You’re thinking perhaps I’m biased. While this is true, I offer exhibit A:

This photo caught her as she was WIPING HER CUTE FACE. Perhaps you need more evidence…

She has her legs crossed. Adorable.

I’ll respectfully rest my case.

Tomorrow, another image of undeniable cuteness.

I ran about two miles of hills tonight as my second-to-last workout before the marathon. I’m feeling more and more confident about the race. The weather report is now saying a lesser chance of rain, which makes me happy. I’ll post a quick update on the race late Saturday with a full report Sunday.

Time for bed!

Tuesday Addictions

When I decided to write to Lil Geek on Sundays, I also decided to give those posts a singular focus. I didn’t want Lil Geek (or as we affectionately call her, Smudge) to read something for her only to have it end with a a rambling paragraph or four about me.

This has changed my blogging habits a bit in that often my weekend run is not recapped or some other insanely interesting part of my life is not mentioned here.

With that in mind, here’s a weekend recap:

I did my last long run this past Saturday. It was 16 miles, and once again I started out a bit too fast. My hydration was also terribly off. I drank too much and felt it at the end. The problem here was I just wasn’t hydrated enough going into the run. This week I’m counteracting that by drinking throughout the day and on race day I’ll have my drinking measured out per mile.

The rest of the run was fine. Plenty of hills and a little rain, but nothing too terrifying. I feel ready for Saturday. Tomorrow that will probably change.

Sunday Mrs. Fitness Geek and I grilled out and caught up on DVR’d shows. It was a relaxing way to end what felt like a very short weekend.

Tomorrow is a big day… Lil Geek hits the 12 week mark and we’ve got a date with her in the morning. We’re looking forward to seeing her little heart beat. For some reason every time I see her heart beat, mine beats a little faster too.

On to the Addictions!

1. 24 - A great finale. I called it a few weeks ago that the big conglomerate would carry over into next season as the main villain. We knew Jack would have Kim come to his rescue, but the key moments were him asking for forgiveness and Kim with him much the way he was with Terri at the end of Day 1. 24 is back for the final season in January.

2. House - Only Lost does season finales better than House on a consistent basis. This year’s finale was spectacular in the way we should have seen it coming for the last five years. There are few shows better written than House, and no procedural comes close.

3. Marathon excitement/fear/elation/anxiety/craziness - Just four days now. I’m ready. At least today I am. Check back tomorrow.

4. Baseball - It’s in full swing and it looks like we’ll be going to Sunday’s game if the weather holds.

5. Lil Geek - Last so I could finish the post talking about her. She’s become such a huge part of our lives. We can’t wait to see her again tomorrow. We love her so much and she’s not even here yet.

Lil Geek #5

I hope you are a perceptive child and adult. I will never push interests on you, because I want you to find in life what makes you happy. What makes you smile.

But I will push you to be a good person. Far better than you dad ever was or is. Your life is a blessing to us, and I hope that your life will be a blessing to others as well.

You come from a wonderful mother who has a husband who loves her deeply. Hopefully you’ll see how important it is in life to find someone you truly love. When you do find that person, treat them well. Do not treat them how you wish to be treated…treat them better.

Be humble, modest, helpful, understanding, patient, loving and kind. If you hold these values, you will find yourself to be a far better person than your father. Life will not always be easy, but be who you are and all else will follow.

You have our hearts and you are our everything.

TIART and Lost

This week’s theme over at the Runner’s Lounge is “Gearing up for Summer.” Here in Georgia, the summer can come quickly and we’ve already had a few overly warm days. It typically takes me a couple of weeks to acclimate to the heat, and that’s why running a race of any length in late spring or early summer can be difficult.

This weekend’s last long run will be a good chance for me to get in a bit of heat and get used to it, and that type of training helped last year and I’m hoping it will work again this time around.

As for gear, this is the time when hydration is really important. During the winter, I was sweating less and needed less fuel. Not so now. I’ll probably sip a bit every mile to two miles. When it’s possible I find that soaking my cap in water helps keep my temperature down as well.

When it comes to clothing, I’m a shorts and T-shirt plus a hat kind of guy. If you’ve got wicking clothing, use it. If you don’t, and even if you do, lubricants like Vaseline or Body Glide are your friend, especially on long runs.

Enough running talk, how great was Lost last night?? Stop here if you’ve yet to watch it.

So maybe Jacob wasn’t such a bad guy after all. I’m thinking next season is back to square one with the losties awaking just after the plane crash. So much to think about…good thing we’ve got 9 months. Sigh.

Tonight’s the Office finale, and next week is the 24 finale. After that it’ll be just baseball for a few months. I can more than handle that, especially if the Braves continue to win like they’ve been doing lately.