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

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

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

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

Half for a Half

It was a day that most people dread; hitting the half century mark. Some people mark this occasion by crying in their beer, lamenting on missed opportunities, and the fact that they are somewhat closer to death than they are to the day they were born. They see it as a burden, not as a celebration.

I am fortunate enough not to have that view. I actually took the day off on the occasion of my 50th birthday, and spent the early morning hours thinking about how blessed I was to have spent another year above the roses; the fact that after years of abuse to my body I am in reasonably good health; I have a loving, wonderful wife who puts up with me, and that I have wonderful upbeat and energetic friends that are always encouraging me to push myself further and make me feel like I am special. With blessings such as these, who wouldn’t be thankful for turning another year older?

So, after enjoying a light breakfast, I started getting ready to celebrate the special occasion in a special way; by running a half marathon for a half century. I bundled up as it was a little chilly and headed out. The run wasn’t any different than the runs I did before I turned 50, but my mental focus was on how lucky I was that I was able to run, able to just get up and decide to run 13.1 miles, and thankful that I could do these things when so many cannot.

So now I’m 50, or as I like to call it, the youngest in my age division. Thank you to everyone who has helped me along the way, offered well wishes, or liked or read my blogs and exercise posts on FaceBook.

When my wife got home, she asked how I spent my birthday. When I told her, she smiled and said “It’s going to suck when you turn 100 then.” I hadn’t thought about it before. A century run for a century of living? Could that be doable??

Time to start training 🙂

Live healthy, be happy.

Travis

Weekday Runs and the Red Kettle 5k

I know I’ve said before how much I enjoy going on a lunch break run, but I’m trying to incorporate it into my daily routine even more so now. I enjoy getting away for a bit, looking at the lake and the fall colors while I run. It helps me to feel refreshed and renewed, and ready to tackle the rest of the day. But now it offers even more, as I can run during the lunch hour, and then hit the gym in the evening for swimming and spinning. Hopefully, if the swimming improves, I can add a whole new list of events to next years calendar. I’ll let you know how it goes.

The Red Kettle Run 5k was Saturday, and I met up with my friend and mentor Stephanie and my buddy Larry for the event. I also ran into quite a few friends there; Coach Loran, Erin, Andy and a few others that were running to support the Salvation Army as they kick off their red kettle Christmas fundraising.

The event was at Raccoon River Park, and the trail around the lake is 5k in length. The fall colors were magnificent and the path was beautiful as the gold and red leaves were falling to partially cover the trail.

I finished ok, 26:15, but wondered if I had pushed myself too hard the day before. I did 5.7 miles on my lunch break, and followed up with a 45 min spin class that evening. Maybe I should have rested a bit, but it was for fun and the time really didn’t matter.

I did talk to Coach Loran for a bit. He’s the one who runs the iCan Marathon group and trains a group of people for their first full or half marathon. He asked how I was feeling. I told him that I ran the Komen 5k the week after the marathon and, although I finished ok, my legs felt tired and sore. He explained to me that when you run a marathon, it can take up to three weeks to recover. He reminded me of what I put my legs and body through, and that it needs time to heal. He was glad I was out running, but to give my body time to recover.

I was glad we were able to talk and that Coach Loran told me that. Now I know why it seems a little harder running lately. It’s getting better, but it’ll take time.

Today (Sunday) my friend and running partner Kara and I went for a 8 mile run. We kept a conversational pace and averaged a little over 10 mins per mile. But we chatted as we ran, looked at the fall colors and before you knew it, the 8 miles was done! A beautiful way to end the weekend!

Live healthy, be happy.

Travis

The Race for the Cure

Saturday was the day for the Komen Race for the Cure. I have run this event for a few years now, and it saddens me as each year I seem to know more and more women affected by breast cancer. Last year, I ran with two names on my bib, the wife of a good friend and the mother of another friend. This year, I ran with one name, Angela Champion White, who is a friend from high school. When I wrote her name on the pink bib, I wrote it rather large for a couple of reasons; so that people who see her name and know of her fight even though she was a thousand miles away, and because that way there would be no room to add another. As if that would stop cancer.

It didn’t work, as I discovered later. I found out that I have no fewer than six friends or acquaintances that are affected by breast cancer. But I was honored to share Angela’s name and her fight with others that will pray for her and care about her, even though she’s far away. hopefully she feels the love coming from others far away that know what her battle is like.

Race morning was rather chilly, so out came the compression pants, the hoodie, and the gloves. I haven’t run in compression pants for awhile, so I was a little nervous about chafing. So far it hasn’t been a problem, so it looks like I’m set for the winter running season.

My friend Jo-el met me at the race and introduced me to the group she was with. They are a great bunch of ladies, and I had a great time chatting and running with them.

The race started and off we went. We weaved our way through the large crowd, and kept a decent pace. Even with all the people all over the place trying to make running straight an impossible task, we managed to find a section where we had some room to ourselves.

Before we knew it, the capitol hill was upon us and we were done. I crossed the line and my watch showed 26:15. Not too bad a time for a week out from the marathon. I was happy to just be running again.

My friend Angela has had her chemo, her surgery, and is starting radiation. I can’t imagine what she felt, how she endured, how she kept up hope. Someone asked me how could I run a marathon, as it was a daunting task. I thought of Angela immediately. At any race, I have a choice: I can continue or I can quit. Other than disappointment, I have nothing to lose. In Angela’s fight, she has no choice: if she quits she loses everything. So I think of that, and her, when someone asks “how can you do that?” Because when you look at it, what she is fighting for is more important than anything else. She only wants two things:

To be cancer free

and to live.

God Bless you Angela. My prayers are with you. Keep fighting.

Live healthy, be happy.

Travis

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26.2

Sunday October 20th, was the day. I could hardly sleep the night before, wondering how it would turn out, what might happen, and did I train enough. After months of training, hours and hours spent preparing for this one fleeting moment, it was here. The IMT Des Moines Marathon was upon us, and now it was time to see if all that training would provide the end result that I desired: to cross the finish line and forever be called a marathon runner. It would be something that could never be taken away, and is held by only 0.5% of the U.S. population.

I finally got a little sleep, but was up at 5am, antsy and ready to go. I got ready and had just finished breakfast when I got a text message that was quite a surprise; my dear friends (and to me family) Kaye and Dirk were here to watch me run. What an awesome surprise to have them drive all the way from Burlington just to cheer me on. It ends up that they, along with my wife, were at 5 different spots to cheer me on. That’s saying a lot, given the road closures and detours because of the marathon.

We picked up my dear friend and running partner Kara, and proceeded to downtown. We got together with the ICan running group, who I owe a world of thanks to. We found my other dear friend, mentor, and running partner Stephanie with the ICan group, and decided we would start the marathon together. Kara was running the half, so she moved toward the front of the line. We stretched, said goodbye to our loved ones and made our way to the start. Before you know it, the race was on.

Stephanie and I were separated at mile 5 because another in our group had to slow down and Stephanie stayed with them. It turned out that the lady had pains in her quad and had to stop. So Stephanie had to go it alone, as did I.

You have a lot to think about when you run that far. The crowds, the signs, and the scenery was great. But after a bit it becomes something of a blur and your mind tries to focus on your body, on the pain it feels, on how tired it’s becoming. That’s when you need the crowds and the signs and the scenery more than ever, to keep yourself focused on anything but yourself.

I did ok until mile 17, when I hit the wall. I had a pain in my hip that was persistent, but not enough to stop. All the other aches went away pretty quickly, but not this. It was begging me to stop this madness. By mile 18 and 19, I was questioning why this wouldn’t go away like the rest of the aches. Didn’t I train enough? Didn’t I do enough to overcome this? Why was this happening now, when I was getting so close?

I decided to hell with the pain, I wasn’t giving up. I slowed my pace a little, changed my stride, and continued. By mile 20, it felt like the lower part of my legs were tingling, as if they were going to sleep. I chuckled to myself that was a good thing; as long as I remembered to pick my feet up, I wouldn’t feel a thing.

I guess that was my version of “the wall”. Because at mile 21 it all stopped. The hip pain left, the tingling disappeared, and I was left with a body that said “Ok brain, you won’t stop, so I surrender. Where do you want to go?” At that point I knew I was going to make it, or fall over trying.

The last 5.2 were slow but rewarding. I knew with each step, I was getting closer. Suddenly a spectator shouted “One more corner and you’re home.” I got to the final corner and could see that beautiful finish line. It was probably the slowest sprint ever, but I sprinted with all that I had left to that finish. I heard them call my name on the P.A. system and suddenly someone was handing me a medal.

I was a marathoner. I made it. I could do it. I did it.

Someone asked later if it was too soon to ask if I would do it again. I could feel the soreness in my legs and the pain in my lower back, and even through all that I smiled and said “No, it’s not to early, of course I’d do it again.”

It’s what we do, after all.

PS: A special thanks to everyone who volunteered, cheered, helped, encouraged, mentored, trained, or offered assistance along the way to this milestone. To my wife, who puts up with the hours of training and the need to go to the running store nearly every weekend with a smile; Loran Storts and the ICan Running Group for letting me join them; to Stephanie my friend and mentor for her support and guidance, to Kara, Stacie, and Shelli, who are my running buddies; to Kaye and Dirk for leaving home at 3am just to stand in the cold to watch me run; to Suzan, who inspired me in the first place by watching her cross the finish line in a triathlon; and everyone else that is a part of this journey. When I look at the pictures and that shiny medal, I see all of you because you all were a part of it. Thank you!

Live healthy, be happy.

Travis

Katie’s Crusaders 10k

Today was the last of my long runs before The IMT marathon. To call it long is actually a misnomer; a six mile run is pretty short anymore. But I’m trying to follow Coach Loran’s training and taper. Isn’t it funny how as you progress as a distance runner that you use the word ‘only’ a lot when discussing shorter distances. I caught myself doing it yesterday when someone asked how the training was going. I replied “I’m tapering down, so I only ran four miles.”. Four miles used to be impossible. Funny how that changed, I didn’t even notice that it did.

So today I was ‘only’ supposed to run six miles, so what better way to do that than with a 10k race. Katie’s Crusaders is a great group supporting the families who are dealing with breast cancer. So I headed out to Waukee and Centennial Park to get my run on.

The event was well organized, and well staffed with volunteers. With the exception of a shaky start (no one was sure that we started), it was well mapped out, relatively flat, and with plenty of people to make sure you didn’t miss a turn (hopefully the ‘Dog Jog’ organizers read this). I also like the fact that there were points where a volunteer told you your time. I have a Garmin, but I like that idea, because not everyone wears a GPS watch.

I finished the run and made my way to the refuel area. I passed on breakfast pizza and doughnuts and grabbed a banana instead. After that and a Gatorade G2, I was good to go, and went to check my time. I finished in 52:04, with an average pace of 8:24 per mile. I was shocked to see that I finished first in my age division! I got a medal at the awards ceremony! What a way to go into my first marathon; strong and confident.

Speaking of marathons, I have some people to thank before my first one. To my wife, for not only tolerating my countless hours away running, seeing the ‘latest gadget’ needed in the quest for fitness being purchased, and even carrying water on long runs for me; to Stephanie, for her unending support, advice, encouragement, and constant positive attitude, and for being my running partner; to Kara, for her helpful advice on proper eating, help with staying focused during a run, for her positive energy, and for being my running partner; to Coach Loran, for letting me tag along with his ICan training group, and for his great advice and help; to Shelli and Stacie, for being my running buddies and for always being supportive and keeping me moving forward. There are many more that I need to thank, positive and helpful people like Eric and Connie, Suzan, Jason, Kandi and others who have helped more than they know. Sometimes just a word of encouragement is all that’s needed. If I forgot anyone, I apologize and know you are in my heart!

So, I may or not post until after Sunday. Depends on what happens, and how my nerves are coming up to the big one. Hopefully, I’ll be able to title it ‘26.2’.

Live healthy, be happy!

Travis

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