Beaverdash and Capital Pursuit 10 Mile Runs

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I’m a little behind in blogging, but last weekend I had a full schedule of events. First up was the Beaverdale Beaverdash 5k; a nice flat race that is part of the Beaverdale neighborhood’s fall festival, and a fundraiser for SMA (spinal muscular atrophy). The second event was the Capital Pursuit 10 mile run, an event hosted by the Capital Striders Running Club, which I am happy to be a member of.

After a whirlwind of packet pickups on Friday evening, I woke up early and started to get ready for the 5k. Wouldn’t you know that it would rain just enough to make the road slick and hard to gain traction on. Since this race is only 2 miles from my home, I usually run there to warm up, run the race, and run a recovery run home. This time I was worried that it may get cancelled, so I drove to the event. I was there about ten minutes when the skies cleared … we were going to run!

The road was pretty slick, and the humidity was brutal, but we took off and I got off to a fast start. I maintained that quicker pace for over two miles before fading back. I was also having some hip pain from bursitis, but I didn’t let it stop me. I finished in 25:15 with an average pace of 8:04 min/mile! I was pretty happy with that! Then at the awards ceremony, I found out I was 4th in my age division! Not to shabby, considering I felt I could have done better.

Sunday morning was the Capital Pursuit 10 mile run. It starts and ends in downtown Des Moines, but winds you through some of the prettiest areas before heading back to the finish. Once again the bursitis pain flared up, and would not go away until mile 9. That caused my pace to drop dramatically, but given the circumstances, I was happy to just finish the race. I was even handed a finishers medal by Kevin Cooney of KCCI News. I ended up with a time of 1:37:35 with a pace of 9:40 min/mile.

I hope the bursitis is gone for now, as I have an 18 mile run coming up Sunday. After that, we will start decreasing until the marathon. I’m as excited and nervous about this marathon as I was with my first one. I wonder if they will all be that way.

Live healthy, be happy!

Travis

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The 19 (actually 20) Mile Weekend Run

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Runners are a group who love their milestones. Most runners can happily recall when they ran their first mile, their first 5k, first 10k, the first time they went 10 miles. They remember their first half and full marathons as if it was yesterday.

They are also a group that do not subscribe to the “round it up” math method. 3.86 miles is NOT four miles, and nothing you can tell a runner will change that. If they are honest, they will admit to circling their neighborhood until their Garmin registered the full mile. I know I’ve done it, and there are cartoons describing it, so that leads me to think that I’m probably not the only one. Somewhere, out there, a kindred spirit is passing by his driveway for the third time, cursing their Garmin because it seems to be stuck on 9.98 miles!

So, with this little bit of knowledge I tell you about my long run today. It was great in the fact that my dear friend and training partner Kara ran her first 20 miler. My friend Doug also ran his first 20. For myself, it was the second weekend with a 20 mile run, something that I never thought I could accomplish! But now I know that I can do longer runs closer together without fear of failure.

But did I run 20? While everyone else’s Garmin showed the big 20, mine was stuck on 19.02! It seems that while we waited to cross traffic several times during the run, I paused my Garmin and then forgot to restart it! This happened at least four times and for a loss of distance of nearly a mile!

Right away, my friends reassured me that I ran with them, that they ran 20, so I did too. But all I could do was point at my watch and say “but that’s not what it says.” They gently reminded me that I ran twenty last week, and to get out here and to do it again was amazing and not to worry about what the Garmin says.

For a long time, I considered running one more mile to make it legit, but my friends told me that was crazy. But they also told me I was nuts for running 20’s back to back, and I did that. But, I succumbed to pier pressure and accepted the fact that I ran 20 miles.

But my Garmin only says 19.02

Maybe a really short run is in order tonight …

Live healthy, be happy!

Travis

The Carbs vs. Caffeine 5 Mile Run

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On Friday evening, Fleet Feet Sports in the East Village hosted the inaugural Carbs vs. Caffeine 5 mile run. This was unlike any race I had ever run. We split into groups by choice: carbs or caffeine. Team carbs had 6 members, and their task was to run a 5 mile route with stops in three pubs along the way. They were to have a drink (ideally beer) and then head to the next stop. Once they completed the three stops, they were to head back to the store.

I choose team caffeine, and our task was to run a different 5 mile route which had three stops at local coffee shops along the way. We were to have three coffee drinks and then run back to the store. The first team with three members returning would be the winner!

Our team had only four members, so we were at a disadvantage, but we were ready for a challenge. After a few group photos, the call went out and we were on our way! I was rested for this run and it showed as my first mile was 7:58, and that led me to the first coffee house. I turned around to see where my other three team members were, but they were no where to be seen! Did they take a wrong turn? Did I?? I decided to go have my drink and hope that they would show up and that they weren’t lost.

I realized as I walked to the counter, that an iced coffee would go down faster than a hot drink, so I ordered a small iced coffee. I quickly downed the drink and took off again. I still didn’t see any signs of my team. I wondered where they were.

Miles two and three were going pretty well, until the skies opened and the rain started to fall. I was careful to dodge slick areas, road construction and other obstacles, and still made times of 8:11 and 8:15. I finally made it to the second stop, and discovered that they made iced coffee shots! That was just perfect! I slammed my shot and headed back out into the rain.

I was at the turnaround point, and was heading back towards the last stop when I saw another team member! I told him I was happy to see him, as I thought I had screwed up. He laughed and said “No, you’re just pretty fast” as he passed by. He headed on to the second stop as I, more determined than ever, decided to out run the rain.

Miles four and five came in at 8:18 and 7:59! But, a problem had arisen … I could not find the last coffee shop! There are lots of little shops in the East Village, and I got some strange looks as I stared through the windows, soaking wet, panting, with this “Team Caffeine” bib bobby-pinned to my shirt. I finally gave up and asked someone for directions, and tried to ease their concern by telling them I was in a scavenger race of sorts. I found out I was a block away!

I finally found the shop and walked in. As I headed to the counter, I heard someone ask “What took you so long?” I turned to find my other two team members! I was in shock! “How did you get here so fast?” I asked. They laughed and told me that they made it to the first coffee house, and then the rain started. They decided to run to the last coffee house and wait. Once we got back to the store, they would announce that they did not complete the race, so that way everything was honest. I said the main thing was to have fun, and winning was not important. We finished our coffee, and I took off to the store.

I was amazed to find out that I was the first one back! Then my partner, who did finish the run came in. Then the last two members walked up, and we explained what happened. Everyone was laughing and then team carbs started to show up! We chatted and laughed with them and then there was a raffle for prizes. Almost everyone went home with something, most of all a newly formed bond with fellow runners.

If you live in the Des Moines area, please stop by Fleet Feet Sports. It is owned by great people who love and support the running scene, and they are friendly and knowledgable. They also love to help their customers, from the beginning runner to the advanced athlete, and to give back to the community.

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Melissa and I after the “Carbs vs. Caffeine” 5 mile run.

Live healthy, be happy!

Travis

The 20 Mile Run

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Today I mapped out a twenty mile route to run. The marathon is a little over a month away, and I would like to get at least two 20 milers in before the big day. But after last weeks miserable 15 miler, part of which I walked, I was worried about not finishing this run as well.

The weather was with me today; nice and cool and low humidity. It was much nicer than is was a week ago when I felt drained and worn out. I started out before the sun rise, and the quiet streets allowed me to focus on my running, my gait, and my breathing.

Before too long, I was at the 13 mile marker. It was hard to believe what a difference a little weather was making. Although my body started to tire and get sore, I was able to continue and finish the run. It felt great to see my Garmin click over to the 20 mile mark! I needed a run like this, after such a defeating week of running in the heat.

Some people have been asking about hydration during a run, asking why they are getting chills after a run. I always run with water, and although each person is different, I start drinking water at about three miles. You have to keep the body hydrated, or you run the risk of not only dehydration, but heat exhaustion and other ailments.

Anther question was about fueling (eating) during a run. Typically the body has enough carbs to make a 13 mile run. Anything other than that, and you need something to refuel the body. I use Honey Stinger chews, and I usually eat about half a pack (5) every 3-4 miles after I get 10+ miles in. Today I didn’t need to refuel until mile 13, but you need to listen to your body and not wait until the body is completely drained before refueling.

Someone told me to take an old photo and post it next to a current photo so I could see the difference all this exercise was making. I always see the flaws, but even I have to admit I was surprised with the results so far:

Travis

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Live healthy, be happy!

Travis

Heat, Humidity, Dew Point and the 15 Mile Run

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It has been hot in Iowa lately. It seems summer has finally made an appearance in the midwest, and for runners it has been a harsh reminder to pay attention to the elements.

Kara, Doug, and I met at Raccoon River Park to get our weekend long run in. We were planning on 18 miles, and at the start everything seemed right with the world. Clear skies, calm winds, and at 7:30 am the temps were great. Raccoon River Park is a nice 3 mile loop around a lake, with a partially paved path turning into packed dirt and crushed gravel. There are some open areas, some nicely shaded areas, and a beautiful view of the lake at almost every step.

We took off and our first three-mile loop was rather easy. We stopped for a quick restroom break, and headed out for the second loop. As we ran we noticed that with the suns rising, the humidity was increasing. It started to get uncomfortable quickly, but we forged ahead and got another 6 miles in before needing to stop for more water. With no wind, it started to feel like a sauna, yet me decided to go on. At mile 12, I told Kara and Doug to go on ahead, as I needed to walk a bit. I did a walk/run pattern until I was close to 15 miles.

That’s when Kara, who was way ahead of me, texted saying that she was stopping at 15 miles. It was too humid to continue on. I texted back saying that I would be at our starting point in a few minutes.

While it was frustrating to not get the 18 miles in, I have to remember that heat, humidity, and dew point affect runs as much as snow, sleet, and bitter cold do. We have been lucky as midwestern runners with a mild summer and almost perfect running conditions. But, as today proved, we need to understand what effects weather has on our performance.

Here is a chart from Runnerworld.com that shows how the dew point affects a runner, and when we should call it a day.

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While we were in the ‘uncomfortable for most people’ zone, it was good that we listened to our bodies and didn’t push it. Tomorrow is another day, and we have another 6 weeks until we taper for the marathon. I think all three of us were glad to get out of the heat.

Please remember to stay hydrated, and to listen to your body.

Live healthy, be happy!

Travis

Back to Business: Long Run Saturday & the Sherman Hill 5K

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The taper week is over, so it’s back to business. I have been getting the weekday runs in, and have been mixing in lap swimming with it. Who knows, maybe by next spring I will be ready for some open water training.

My long run Saturday consists of a 16 mile run in the morning, followed up with a very hilly 5k in the evening. My running coach said to run the 5k as a race to train the legs to run even when tired. Last year the 5k fell on a taper week, so no big deal. This year is different. My training partner and dear friend Kara agreed to do them both with me, even though she is not fond of hills, and she thought we would do them on different days. But, as fate would have it, we get to do them both on Saturday. I’ll have to check her for weapons before the race so she doesn’t try to kill me for talking her into this.

This is when memories are made. I believe I’ve said that before, and I’m betting that it will happen on Saturday as well.

On a side note, I went on a one mile run with my buddy Murphy today for the first time (see picture). He did pretty well on his first run, he kept a good pace (10:10) and followed directions well. We will start working on distance soon. Remember: adopt, don’t shop.

Live healthy, be happy

Travis

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Taper Week and Tackling the Swimming Pool

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I have mentioned before that I am not fond of taper weeks. I’m used to pushing myself harder and harder, and then suddenly this week of almost nothing shows up. I know that the body needs time to rest, to heal, and to recover, but I guess only doing short runs and such makes me feel lazy and I worry that I will lose all the definition, along with the stamina and ability that I’ve gained, from an easy week of exercise. I know that it’s just fear of returning to my former ways, and that I won’t let that happen. Nor will my wonderful group of friends and especially my training partners who would most definitely hold me accountable. But it is a fear I have.

So, this week was a taper week, and it could not have come at a better time. I caught a cold early this week, and was struggling to make it through work, let alone trying to work out. So I let the body rest and recover, and by Friday I was good to go. So much so that Saturday’s one hour easy run was just that: easy!

I did accomplish something during this week. I hit the swimming pool, and tried to stop worrying about breathing and just swim. My friend and training partner Kara was there encouraging me all the way, and I got a total distance of 1050 yards in! Two of those sets were 250 yards each! The rest, with the exception of a 50 yard warm up, was 100 yard sets.

As happy as I was with my workout, I was more impressed with Kara’s. She swam a mile for the first time, and she made it look easy. I think she would have swam all day if she could! I can’t describe what a wonderful friend, mentor, workout partner, and person Kara is. She swims a mile for the first time, but makes a big deal out of my accomplishment. What an awesome lady.

This week we crank up the miles, and the long runs hit the 16-20 mile range. We have already hit 18 miles, and I bet Kara will shoot for 20 this Saturday. Then that evening, we have a very hilly 5k that I talked Kara into running with me. She may try to drown me the next time we are in the pool. But as I have said before, this is where memories are made.

Live healthy, be happy!

Travis

An Amazing 18.3 Mile Run!

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Saturday was an amazing day to say the least. Our running team, The iCan Running Group, met at 7:00 a.m. to head out on a three hour, fifteen minute run. It was going to be the longest run so far in terms of time, and my hope was that it would be the longest in terms of distance as well. If it was not longer, I was concerned that the people we are mentoring would see this as a setback. I try to remind them, and everyone for that matter, that we have good runs, and not so good runs. Diet, nutrition, attitude, stressors, all play a part in whether or not a run is as successful as you want it to be. And sometimes, the body just needs a rest and you don’t perform to your expectations. But even with that knowledge, it’s hard not to become frustrated when you run a longer time and get less or the same miles in.

We met up at Coach Loran’s gym, and started off with a hilly six-mile route which actually looped back to the gym. We stopped to top off our water bottles, and then my dear friend Kara, and my buddy Doug (who I am mentoring) took off for the bike trails to complete our timed run.

It was a wonderful morning, cool and slightly overcast, and the trail was somewhat clear. As we progressed, the bicyclists and fellow runners started coming out. We laughed and joked along the way, with one self-appointed “trail police” bicyclist catching most of the jabs. And our picking on Doug was almost endless. The poor guy brought along Honey Stinger Waffles to fuel up with. I use them as well, but usually carry the Honey Stinger Chews. But I let it be known that when we talked to the group, I was going to say how everything was going well until Doug had to stop for waffles!

We were coming up on the end of our run, and while waiting at a light, I asked Kara and Doug what their longest distances were. Kara was at 17 miles and Doug was at 16.75. We were almost to both! As Doug crossed the 17 mile threshold, my Garmin beeped and I gave him a big high five. For a guy who has had breathing issues, dizzy spells, and IT issues, he keeps plugging away and gaining ground. While others would quit, I think it makes him all the more determined to do it.

Kara is an amazing soul! To tell me she was struggling during the first part was a shock to me, as she makes it look so very easy. If I didn’t know her and didn’t run myself, and saw her running by, I would think to myself, “Oh I could do that”. That’s how easy she makes it appear. But I know how hard it is, and I know that I don’t give off the appearance of making it look easy. She is steady, focused, and glides along as if she could go on forever. I really admire that.

We were back at the gym’s parking lot a little early, but I figured with two distance records set, we could break a little early. We finished the training run in 3:06:58 with a total of 18.3 miles and an average pace of 10:12 min/mile. What an awesome job out of both Kara and Doug! I am so proud of them.

I am also quite blessed. Throughout this transformation I’ve been going through, I have come to see and be a part of many amazing things. From 5k’s, 10k’s, half and full marathons, bike rides, triathlons, and other events, it has been quite a journey. Now added to the mix is mentoring and assisting others as they start their journeys, or continue to expand their journey. To say I am blessed to be a part of it is an understatement, but I’m at a loss of words to describe the joy I feel.

On this amazing Saturday, I woke up, had some breakfast, and thought “I’m going to help someone run for three hours.” How awesome is that? To be able to not only do that yourself, but to partake in the joy of helping someone else be able to do that too? Truly a blessing. Thank you one and all for allowing me to enjoy the blessing of being with you on your journeys.

Live healthy, be happy!

Travis

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The Longer The Run . . .

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We are approaching that time in the marathon training process where the long runs are getting to what some people call “ridiculously long”. Runners, on the other hand, see it as a challenge to overcome. But, as the miles increase, the kinks in your training armor start to show and can lead you down the road to injury or failure if you’re not careful and take the necessary precautions.

Our running group is starting to see the effects of this, as some of our members are struggling through injuries. Most times, injuries can be contributed to either lack of stretching, or poor form. Both of these are essential for a successful run, and especially when you run long distances.

Saturday, our group was scheduled to run three hours. I met Chuck at the park, and after stretching, we took off on our run. We were the only ones there. After a couple of miles, we had to make a quick pit stop, and when we resumed running we found Doug on the trail. He had gotten to the park a little late, and was going to run alone. But as fate would have it, we “ran” into each other and the trio was set.

As we ran, I wondered why there was a lack of members at the start. I know that it’s summer, and there are plenty of family activities to keep oneself busy, but marathon training seldom takes a break. While it’s better to be undertrained that overtrained, it still helps to know that you can complete most of the distance without too much of a struggle. I would not want to walk up to the start of a marathon having only run 15 miles as my longest run.

Chuck and Doug did a great job with their runs, and we finished just a little early at 2:48:39. We went a distance of 15.75 miles! We averaged 10:04 per mile. I thought that was pretty good, and going into next weeks run where it’s 3:15, I’m thinking that the magical 20 mile run is getting close. If they continue at this pace, it will be time to do a pre-marathon route run so they can get a feel for what will be waiting for them in October.

I know a few other runners in our group are doing well, but they had to run on other days so they could meet commitments. I also know that a few are fighting injuries, but it seems a few are missing. I hope they haven’t given up, because it’s pretty awesome to cross that finish line and forever be called a marathoner. But that comes at a price; you have to dedicate yourself to the training, or the finish line will never come. I hope this was just a bad week, and that everyone is ready to go again next weekend. Because if not, the kinks in the armor will show up pretty quickly, and no one wants that.

I cannot stress enough how essential it is to stretch to warm up the muscles before a run, and to stretch after a run. Foam rollers, and even ice baths are a runners friend, even if it feels exactly the opposite! It helps to prevent injuries, and helps the body recover quicker. Trust me, I hate cold baths, but I take one after a long run. I also have a love/hate relationship with my foam roller. It is a necessary evil, if you will, but one that helps me recover from the abuse I put my body through, and prepare it for the next round.

And the next round of long runs is coming! I can’t wait!!

Live healthy, be happy!

Travis

Long Training Runs

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Saturday morning’s run was to be a long training run. After a rough week, one where I only got two runs in of three miles, I was concerned that this run was going to end in failure. I didn’t know if I had the endurance to go past eight miles, even though I ran a half marathon in May. It’s funny how your doubts let you believe that you’ve lost everything you have built up.

After chatting with the iCan Running group and doing our stretches, we took off. My dear friend Kara and I were leading the pack, as most of the group was running slower due to the humidity. Kara and I just saw it as another hurdle to get over, to learn to deal with and push through it.

We chatted and laughed, which is all too common on our runs together. It’s our way of catching up with each other and making the most of this beautiful moment in time. There we were, in the early morning, two best friends enjoy a run and the beauty of the trails we were on. You really can’t ask for much more!

At one point we turned to see where the other runners were. Much to our surprise, they were nowhere to be seen. I knew we were running faster than they were, but I didn’t think we were that fast. We resumed our run and Kara said “Thank you for running with me, it would suck to run this far alone.” I thanked her too, and thought about how much easier the long runs are when you are with someone.

Most days, I run alone. It’s my Zen time, a chance to get away from everything and everyone, to clear my head and regroup. But, I love running with Kara and Stephanie, and the other runners in our group as well. Those are times to learn and teach, to help and to receive help.

But there is something magical when you have one or two running partners that know you so well, that are your closest of friends, that will always be there for you. These bonds develop over time, and countless miles covered together. And somewhere down the road you realize how special that is. Your pace is the same, you know when they will move a certain way, you look for the same things (we saw a deer watching us today). It becomes instinctive.

I would recommend to anyone starting out in running, especially distance running, to find a buddy to run with. Work together to assist one another in achieving each other’s goals, hold each other accountable when it comes to training, and hopefully you too can feel the magic of having a very special training partner.

We ended our run at 13.8 miles, and a total time of 2:22:31. It was hard to believe that I was worried about going eight miles. Kara sent me a note later saying “Thanks for the run. Just like old times.” Yes it was, and I hope the beginning of many more runs that are “just like old times.”