Tough Decisions (Ending the 100 Day Challenge – Day 85)

I was running on the treadmill the other day, when I felt my calf muscle start to tighten up. I stopped, stretched and rubbed it, but it would not loosen. It felt like the muscle wanted to cramp, and was right at that point. I decided to stop running for the day and let it rest.

The next day, I had the same issue. The tightness caused me to change my gait, and I knew that it would lead to more issues if I continued so I stopped. On Saturday morning, I went to a spin class and the leg was great. No pain or tightness at all. That afternoon, I decided to try a short run, and 1.5 miles into the run the tightness returned.

I think that the only way for this to go away is to rest it for a few days. The problem is in order to rest it, I have to give up my pursuit of the 100 day challenge. One of the requirements is to never miss a Monday, and today is Sunday! And since I’m at day 85, it’s hard to let it slip away. I know I can try again, but being so close makes stopping extremely difficult. Imagine seeing the finish line at a marathon, only to stop short and sit down; you could finish, but you don’t.

I have to weigh the options and my goals for the year against the challenge and see which one wins out. On one side, I’m 15 days from completing the challenge, and I could run very short runs to meet that goal. On the other side, I have two half marathons and an 8k race, and a full marathon coming up (one half is less than 30 days away), and if I don’t rest it I risk hurting it more than it is now. If I continue the Challenge, I risk hurting myself worse and then missing out on those races.

As hard as it is to let it go, I’m saying goodbye to the 100 Day Challenge. It’s been fun and taught me a few things about myself: I can find the time to run, no matter my busy schedule; I can be creative in making time to run (one day I ran up and down a hallway); I can stick with something when I set my mind to it; and I can also let something go when it come to the greater good.

Hopefully, three days of rest and a therapeutic massage will help my muscle return to normal. With the Challenge, I logged in over 200 miles, mostly on the treadmill because of weather conditions (it is Iowa, after all). I pushed in runs when I had no time, and even got to run with dear friends whether it be on the treadmill, the indoor track, or outside. It’s been a lot of fun, and I will try it again.

Now it’s time to rest and heal, the Hy Vee Road Races Half Marathon is coming up. I want to PR this one!

Live healthy, be happy.

Travis

Leprechaun 10k

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The Leprechaun 10k was Saturday, and it was a great way to start off my racing season! The main premiss is the ladies (lasses) take off first with a 5 1/2 minute head start, then the men (lads) chase after the lasses. Whomever crosses the finish line first (lad or lass), that group gets a free beer at the post-race party.

I was honored and blessed to run with my dear friends, and we even formed a group: TK and His Irish Angels. Our group came in second in the competition! It was a great race, and great day, and a great way to start my racing season.

I hope my “Angels” can join me for other races this year.

Live healthy, be happy.

Travis

Spring Fever (or how a runner survives winter)

Spring is slowly trying to return to Iowa. For some, it’s saying goodbye to all the snow and ice; to runners, it’s saying hello to outdoor runs. Oh how I missed my outdoor runs. So the other day, when I heard that the lunchtime high temperature would be around 30 degrees, I threw my compression pants, long-sleeved shirt, and hoodie in my gym bag with the hope of getting an outdoor run in at lunchtime.

As I walked into the company’s wellness center, I was greeted by the usual runners that I see almost daily. “Looks like you’re going to have to wait a bit, the treadmills are full” I was told as I started to open my gym bag. “That’s ok” I replied. “I won’t be needing one today”. I started to put on my compression pants.

You could see it in their eyes; the knowing that someone is running outdoors. “You’re going outdoors?” they asked. “Yep” was all I said with a smile. A couple of them looked at their running clothes, shorts and tank tops, like a child looks in his lunch bag and finds the worst sandwich imaginable. They wanted to go too, to get out and enjoy the fresh air, the feel of the ground, the sights, even the traffic. Yet they were going to plod along the treadmill one more time while I ventured outside.

I finished dressing and headed out the main lobby doors to street level. The wind was brisk, so I pulled up my hoodie, started my Garmin and took off. What a wonderful feeling! It’s not that you forget how good it feels to be off the treadmill or indoor track and be out in nature, but that first outside run of the season always feels like it’s the very first run I’ve ever done. The cold wind, the water on the street, the inclines, even the start and stop of street intersections made me smile.

I made my way towards Gray’s Lake, and heard people honking their horns and waving. Probably fellow runners I imagined, and knew that soon they would be out here as well. Some people run no matter the weather; snow, ice, rain, sleet . . . it doesn’t matter. They are true diehards and I admire them, but while I will run in the cold, the snow and ice are hazards I try to avoid. The Vibrams I wear don’t handle the snow and ice as well and with no way to strap on ice cleats, I tend to stay indoors during most of the winter. If the path around the lake is clear, I will run there but only if it’s pretty clear.

The run was a short one in distance, 5.7 miles, but it was large in boosting my excitement for the upcoming spring. I missed being outside, viewing nature and meeting fellow runners. This run helped me to see that the seasons were indeed changing, and that soon I would have the privilege of running outside any time I wanted to.

Before I knew it, I was back where I started. I went in, took a shower and went back to work. As I made my way to various floors, the runners from the gym stopped me and asked how the run went and how they planned to go outside tomorrow. Word must have travelled fast, because other runners would stop me, say they heard I ran outside, and then once they heard that I in fact did venture out for a run, started peppering me with questions. How was it? Was it cold? Are there ice patches, and where are they? These was the common thread of questions. It seemed everyone wanted off the treadmill as soon as possible.

This weekend’s weather is turning bad again, so tomorrow it’s back to the indoor track. But, spring is coming, I know it. I feel it. I’ve been outside, and it’s coming.

It’s going to be a wonderful running season!

Live happy, be healthy!

Travis

Looking To Be Humbled? Take Up Running!

Great story! Looking to be humbled? Try running.

sarahdudek80's avatarRunning On Healthy

IMG_5352 Someone I know recently told me that they would like to take up running.  They are athletic and can hold their own in just about any sport.  So when they told me this was something they would like to do they also had to shrug and admit that they were a bit uncertain of how they were going to handle it.

Running is way different than tennis or hockey or most other sports.  If you are new to running or even if you have been running for years but still struggle, it can be very humbling.  Heck, sometimes when I go to a new running group and try to keep up with runners who are pretty speedy, it is still very humbling.  Approaching running without much experience can be very daunting.

Some people may come to running with a resolution to lose weight or get back in shape.  It seems like a great idea and they see those lean runners sail by…

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The Things You Can Accomplish

I was working out on the treadmill the other day with my dear friends and mentors Stephanie and Kara, when Stephanie mentioned that I was really pounding the treadmill. “But I’m heavy footed” was my reply. Stephanie suggested that I try shortening my stride and increasing my cadence. I really didn’t understand what she meant, but being afraid of looking stupid, I also didn’t ask her to explain it either. I didn’t think I could increase my speed and maintain it . . . wasn’t that what she meant? Speed and cadence is the same, right?

A couple of days later, Stephanie’s words were ringing in my head as I stepped onto the treadmill for a lunchtime run. After I warmed up, I started taking shorter, quicker steps. In the beginning, I could only run like that for a minute or so, then I had to lengthen my stride and recover. I kept trying it though, and after a few days I was able to lengthen the time I could run like she suggested.

So I shortened my stride, now what about the cadence Stephanie mentioned? How do I increase that while shortening my stride. Turns out that it does it for you, or at least for me it did. I noticed in order to be comfortable on the treadmill while running with a short stride, I had to speed up the treadmill in order to adjust and avoid overrunning the treadmill belt. On my “normal” stride, I felt comfortable with a pace of 6.0 – 6.2 mph. With the shorter stride, that speed increased to 6.8 – 7.0.

I thought I was having problems with my Garmin watch, as it was showing that my cadence was approx. 165-170, and my time for a mile was under 8 minutes. I brushed it off as being incorrect due to treadmill running, and not running outside. I thought that this weekend I would try it out on the indoor track and see how it changes then.

Friday night I was at the Waukee YMCA, and decided it was time to try Stephanie’s suggestion on the track. To my amazement, I ran the first three miles effortlessly, posting times of 7:24, 7:52 and 7:52 respectfully. And I wasn’t finished! Mile four was slower (congested track) at 9:08, but mile five and six came in at 8:33 and 8:37. So other than the one mile where I had to wait for people to move, I stayed pretty consistent. I expected the time per mile to decrease, but it was a lot faster throughout than I could have hoped for. I usually hope to finish a 10k in an hour, or just over 10 min a mile. This time I finished a 10k at 50:59!

I hope to continue to increase the distance that I can keep the stride/cadence consistent. If I can, who knows what will come about as far as finishing times. Thanks to Stephanie for pointing that out to me, and to Kara for helping me understand it all.

Live healthy, be happy!

Travis

100 Day Challenge – Day 50

Just a quick update: I’m on day 50 of the 100 Day Challenge. The challenge is to go 100 days where you run four days a week, never go more than three days without running, and never miss a Monday. Never missing a Monday is by far the hardest part of the challenge. So far I’ve racked up 115 miles, and most of that is while on a treadmill. I cannot wait for warmer weather and longer, outdoor runs.

Yesterday, I ran an 8 mile indoor track run with my dear friend Kara. We laughed and talked, and the eight miles flew by! But, it was while I was getting ready to leave that I realized on how truly blessed I am. It wasn’t that long ago that I had to fully concentrate on my running to get a quarter mile in. Now I chat and laugh and the miles fly by. I know training has a lot to do with it, but it’s a blessing to have dear friends, like-minded and determined, to help the miles speed by.

Today, it’s a spin class for charity, brunch, and then racquetball. Sounds to me like the start of a great Sunday!

Live happy, be healthy.

Travis

Live Healthy Challenge

Just a quick update. I’m still doing well on the 100 day challenge; haven’t missed a Monday, haven’t went more than three days without running, and I have run 4+ days a week! Closing in on the halfway point.

My work started a Live Healthy Challenge where you earn health savings account dollars by getting a physical (easy), completing a health assessment (even easier), and joining a team and logging an average of two hours of working out a week for ten weeks. So many people are complaining about the 2 hour workouts. I tried to explain that it doesn’t have to be exactly 2 hours each week; three one week and one the next is fine. It has to average two hours a week. A week and a half into the program someone asked me, “So how are you doing with the workouts?” I said, “I’m done.” The person asked, “You mean with this week, right?” I said, “No, with the whole program.” I had 20.5 hours at that time. I do a lot of walking at work, and work out at least once a day. I’ll continue the ten weeks for my team, but it’s a great feeling that while everybody else was complaining, I was asking “Where is the challenge?”

My friends and I are ramping up our indoor running in preparation for spring. We ran a 10k on the track today, and really could have went further. We should be good to go when the half marathons start coming up.

Live healthy, be happy.

Travis

New Year, New Goals, New Possibilities

The holidays are behind us, and now is the time to focus on where we want to be by this time next year. I’ve enjoyed all the friendships I’ve developed since I started this fitness journey, and some of them grow stronger each and every day. I started planning goals for the new year, but as you know life has a way of altering your course . . . in amazing and wonderful ways!

1. Run another marathon – This was pretty easy, since I enjoyed my first one so much! But I was thinking along the lines of Chicago or maybe Kansas City. I also wanted to pay it forward, to help others as my friends and mentors and coaches helped me along my path. While I am no expert, far from it, I have made enough mistakes and missteps to be able to tell someone “don’t do that.” Well now I get my chance: I have been asked to be one of the mentors for the iCan Running group this year. For those of you who don’t know what that is, Coach Loran Storts takes approx. 10 people who think that they could never run a marathon and transforms them into marathoners. They go from “I can’t” to “I can”. I ran with them for a lot of my training, and the lessons, advice, tips, and encouragement they gave to me was invaluable. It probably was the “make or break” portion of my training, and because of it I can proudly say I’ve ran 26.2. iCan!

2. Run at least two half marathons – I had already signed up for the Hy Vee Road Races half, so finding one more shouldn’t be too hard. Once again life made it easy. I planned on running the Dam to Dam again, a great 20k race. The organizers for the race got into a debate with the city over street closures and such, and as a result, they changed the race from a 20k to a half marathon. See . . .Easy!

3. Complete a century ride – this one will take a lot of training, as the longest ride I’ve completed is 75 miles. But I know that I can do it. With proper training, nothing is beyond reach!

4. Complete the 100 day challenge – this is a running challenge, of which I am 22 days into. The rules are: run four days a week, never go more than three days without running, and never, ever miss a Monday! I’ll keep you posted on how it goes.

5. Get in the pool more often – If I’m ever going to compete in events in open water, I need to train. So I need to start making time to swim.

So there it is, my main goals for 2014. I plan on a lot of races (completed 16 last year) so I will have lots to post about. Here’s hoping your 2014 is everything you planned, and then some!

Live healthy, be happy!

Travis

A Time For Reflection

2013 is almost over, and while I’m already planning for events in 2014, I would like to take a moment to look back at what has transpired in 2013. It was an amazing year!

1. Des Moines running clubs quickly put together a solidarity 10k to honor the victims of the Boston Marathon bombing. I wanted to show my support, and in doing so I met someone who has become a dear friend and running partner. Kara didn’t have to talk to me that morning, but she did, and in doing so she has helped me become a better runner, a healthier eater, and a better person.

My friend and mentor Stephanie, who never ceases to amaze me, became more inspiring than ever! She got me into a running group that I initially did not get accepted to, she showed me how to stay positive no matter the circumstances, and how to use a foam roller! She took the time to train, encourage, teach, inspire, and more than anything else she made me believe in myself.

Truthfully though, if these two amazing people were not in my life, I doubt that the rest of my list would even exist. I say thank you, but words cannot express the gratitude and esteem that I have for both of you. I can only hope that I can pass along some of the love that you showed me on to others.

2. First half-marathon: I could not believe that six months after I told a friend that I could never run 13 miles, I ran my first half-marathon. I was training for my first Dam to Dam, but could not resist the chance to finish on the Drake University famed “Blue Oval.” I set a goal that if I finished under 2:30, I would start training for the IMT Des Moines Marathon. I finished in 2:15. More on that later.

3. Dam to Dam: This was my first 20k, and what a race to run! The fans cheering you on were everywhere, the bands playing alongside the road, the food and music afterward . . . it all was amazing! If you have never ran this one before, I recommend that you do! I could not believe the number of people out to cheer us on!

4. IMT Des Moines Marathon: I did it! Thanks to my friends Stephanie, Kara, Stacie, the iCan running group, and to everyone else who helped me along the way. It was a life changing experience to cross that finish line after 26.2 miles. It showed me that the only barriers I have are the one’s I set in my own mind. I did what I thought was impossible! Now we are looking at doing more. There is no stopping us now!

5. ICan Running Group: Thanks to the kindness of coach Loren, I was able to join along with this group to train for their first marathon. Coach only accepts a dozen people each year, and unfortunately I wasn’t one of them. But my friend Stephanie knew that I was running alone or with Kara to train for the race (Kara was training for the half) and asked coach Loren if we could run along. This one thing could be considered the “make or break” moment for my marathon run, because of the training I received on nutrition, stretching, running, recovery, and even tapering (I hate tapering, but I obliged, and I’m glad I did). I hope that I can help next year with the new runners while training for my second (or third…who knows what next year will bring).

The list is really so long that it could go on forever. The 75 mile bike rides, the 2 hour spin classes, the sprint triathlon, the 5 and 10k’s, the swimming . . . it has been a blast and a blur. 15 running events (including the sprint Tri) and countless hours with friends old and new. I have met and made friends with some of the most positive, helpful, kind, and happy people who could ever want to meet. It’s hard to be down when so many wonderful people are there encouraging and inspiring you. You know who you are, and I thank each and every one of you.

Somewhere in the midst of all these events and training sessions, I turned 50. For the first time, I looked forward to my birthday because I planned and ran a half marathon that day, and I became the youngest in my age division. I like looking at it that way. My wife, upon coming home from work on my birthday, asked what I did. I said “I ran a half marathon for a half century.” She said “I can’t wait to see what you do when you turn one-hundred.” A century run??

Remember, anything’s possible.

Happy New Year!

Live healthy, be happy.

Travis

Living History Farms Run

Saturday morning, November 23rd, was the day of the Living History Farms Run; one of the premier and largest off road races in the country. There were 7000 entrants in this years event, and the event was sold out in less than 24 hours. I have been told that I had to do this race, and how much fun it was. I had a friend actually begging me to sign up, and texted me during the night of the sign up to be sure that I didn’t forget.

I am usually a road or bike trail runner. I am not fond of uneven ground, and ruts and limbs can quickly lead to injuries unless you are very careful. Since I wear Vibrams, the risk is somewhat increased because of the minimalist shoes. But, I was intrigued by the almost fanatical devotion to this race, so on the evening of the signup, I got online and registered. What’s a few streams, hills, and wooded areas, right?

The race, being in November, has a wide range of weather possibilities. It could be wet and muddy, warm and dry, cold and frozen, or any mixture of them. It just so happens that this years race, the temperature at the start was a balmy 10 degrees with a windchill of -6 degrees. As we stood in the line to start, we were asking ourselves if we were crazy to do this. Looking around, we could see how fanatical these runners are. There were costumes galore; everything from Mario Kart, various superheroes, and even King Arthur and his knight from Monty Python and the Holy Grail. But even with the costumes and the tailgating in the parking lot, the question remained: were we nuts to run cross country in freezing temps, across hills and streams, through wooded areas, just to say we did? One thousand people were no-shows, mostly due to the weather. We were starting to notice that our toes were going numb when the gun went off: it was time to run.

The first part was easy enough, a gravel path that was only half covered in ice. I could see some people sliding and slipping, and I wondered how many people were going to get hurt or trampled if they fell. I determined that I did not want to be the one to find that out, so I watched the ground closely for anything that could cause me to fall.

We made it to the first hill. It wasn’t too bad, as long as you knew how to keep your balance when going up. The back of the hill was another story as if was snow covered and people were falling all over the place.

The trails were icier after that point, and it was nice to see that people were helping each other so that no one fell. Some people actually started sitting down and sliding down the hill. I had to laugh at that idea, because if there’s a will, there’s a way. These people found their way.

We made it to the first of three streams. I could hear screaming in the distance, and realized that these people were getting soaked. Remember, it’s only 10 degrees with -6 wind chills. Yet these people were laughing and wearing their freezing wet clothes like a badge of honor. My friend and running partner Kara found an area off the path where there were some rocks that we could walk across. We had to jump down a couple feet of uneven ground to get to the path, and I slipped when I jumped. Thank goodness Kara was there, as she grabbed me and saved me from an icy bath. She then hopped over the rocks and scrambled up the hill. I started to follow, but I missed one rock, and I went into the water with both feet. Boy, that was a wake up call, as that water was so cold that it should have been frozen solid! But I scrambled up the hill and kept moving.

After a few more hills and a stream, we arrived at the last river crossing. This one had a choice: slide down the mud chute and try to stop short of the water and jump across only to have to pull yourself up to the path; or try your luck at crossing a fallen tree that traversed the stream. Kara headed for the tree crossing, but I thought with my wet shoes that I would be certain to slip off. The fall would be approximately 15 feet and onto rocks. I opted for the mud slide.

The mud slide down was rather easy, and I stopped short of the water. So far, so good. But there was no where to jump across because so many people were trying to crawl up the other side, and the mud wasn’t helping. I finally saw a spot and jumped – I made it! I started clawing my way up the other side when, buried in the mud, I grabbed a rope! It was there the whole time, yet it was to muddy to see! I started pulling and scrambled up the side to the path, and turned to see people now waiting to use the rope!

I looked over and saw that Kara was stuck on the tree. Two teenagers (dressed as dalmations) got on the tree in front of her, and then realized they had no idea on how to cross it. Kara was giving them instructions, and I went to the other end to grab them as they got close. After the kids crossed, Kara made short work of the tree. We started to take off when Kara started to turn back to help others. I grabbed her arm and said “We can’t save them all. The zombies have to eat something!” She laughed and we took off to finish the race.

At the finish line, there were volunteers who were cutting off the timing chips that some runners wore on the trail. That had to be the worst job, as some shoes were so caked with mud that the chip wasn’t visible. I didn’t wear a chip, so I got my medal and went into a tent to enjoy some beef stew and biscuits.

All in all, it was a fun time and a great run. My friend Kara made it really fun, and showed the way like a seasoned trail guide. Hopefully next year it will be a bit warmer, but then that’s part of the fun.

Now to see who we’ll dress up as next year . . .

Live healthy, be happy.

Travis