Tag Archives: fitness

What To Do, What To Do…

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This Sunday marks a week since the Des Moines marathon. My body is still in recovery mode, but my mind is trying to figure out where to go from here. I have had people ask me “Are you done now?” thinking that one stops after running 26.2 miles. But I know that my fitness and lifestyle change is one that is for life, and that means never falling back and returning to old ways. So while the body recovers from one event, the brain starts thinking up all kinds of ways to torture the body some more.

I already had one goal in mind even before the marathon started, and that was to train and run a 50k (31.something) race in 2015. That is still very much part of the plan. My dear friend and training partner Kara came up with the other goal, to train and compete in a olympic triathlon. Kara has never done a triathlon of any distance, and I have done only a few sprint triathlons, but never anything close to the olympic distance (1 mile swim – 25 mile bike – 10k run).

We had done a little pool training earlier in the year, but it tailed off as the marathon distances got longer. We have set a couple of mini goals of competing in sprint triathlons (one in January, and one in spring), and then training with our friends Connie and Eric on open water swimming. So now we work on getting pool time in and increasing distance in preparation for spring.

Kara and I met this morning at the YMCA, and I got 400 yds swimming in to Kara’s 500. We then toweled off and met on the track where we ran 3.1 miles. It’s going to take a little getting used to again, this dual and tri sport training. You can feel the difference in your muscles as you start the next exercise, and trying to get them to switch gears takes some work. But I am confident that we will get it done, just like we handled marathon training, together.

I am also doing a 30 day cardio and ab challenge hosted by my friend Lindsey. We have completed week one, and I never knew how weak my stomach and ab muscles were. I hope that working the core and abs daily helps with my other exercises as well.

Live healthy, be happy!

Travis

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Crossing the finish at the IMT Des Moines Marathon … together!

The IMT Des Moines Marathon

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Sunday was the big day! After hours and hours of training, after 750+ miles logged in, the IMT Des Moines Marathon was upon us. For myself and the iCan Running Team, it was a restless night, but the night before race day usually is … especially when it’s your first marathon as it was for so many of our team.

I have the greatest running partner in the world! Kara has helped me prepare for my second marathon as she readied herself for her first. Today was the day that we put all our miles of training to the test and cross that line together. Kara had some IT band issues during training, so she had the area taped with KT Tape. I’ve been having bursitis issues in the left hip, even after an injection. We were both hoping that we wouldn’t have issues during the run.

We met up at my place at 6:30 a.m. and headed for downtown. My wife, the saint that she is, got up and went with us when she could have slept in. Not only did she go with us, but she went to numerous areas, fighting road closures and traffic, just to cheer us on. Not something I would want to do when its 41 degrees out.

We met up with Coach Loran and the rest of the iCan team, chatted and took pictures. We tried to calm each others nerves, but before you knew it, we were heading to the starting line. Suddenly, we were off and Kara and I started a steady pace and stayed together.

The first 7-8 miles is pretty hilly, but we were prepared for that. We stayed steady, running about 10:20 to 10:30 miles. We even finished one mile of hills at 9:53! We were moving along, chatting and laughing like we always do. The last hill started to bother my hip, but I figured that once we got out of the hills, we would be home free.

We crossed the 13.1 mile mark at 2:10:35. That was great! I was hoping for 4:30 finish, and if we stayed the course, we would be right on time. It was a perfect day, perfect weather, beautiful scenery … you really couldn’t ask for more.

At mile 14 everything changed. Kara felt pain in her right leg; her IT band was screaming at her. We stopped and she stretched it out, and we walked a little bit until she felt ready to go again. I don’t know why, but it was then that my bursitis started to really go off and I had sharp stabbing pain in my hip socket (or at least it felt that way). We both stretched and decided to try again.

A couple of miles later, we had to walk for a bit again. The pain was too much for both of us, but with little breaks we were going to manage it. Kara is a trooper. There is absolutely no quit in that woman. She said we were going to cross that finish line together, no matter what it took.

Well, slow and steady wins the race. Using our run/walk method, we finished the marathon in 4:52:55, which is a PR for me. While it wasn’t the time I wanted, I got more than I imagined. I got to watch someone I love dearly become a marathoner. Not only watch, but hold her hand as she crossed that line and joined a very exclusive club. When we crossed the line, we were presented our medals, and then Kara turned to hug me, and the tears started flowing. She did it! We did it! Together, just like when we started this journey.

We gathered our composure and turned to see our other running partner Stephanie, standing by the side of the finish line. We went to embrace her, and the tears flowed again. Stephanie helped us along so much on this journey, that words cannot express the love and gratitude I have for her.

We then met up with friends and family, took some photos, and headed home to clean up and meet again for dinner. Sore, tired, and very hungry, our significant others listened patiently as we told our stories of the day.

Special thanks to Coach Loran of Ironworks Athletics, for working with us on this journey, to all the iCan Running Team members, to Stephanie for all her help and guidance, to my wife for not only putting up with this again, but running around and freezing just to cheer us on, and to everyone else for their help.

And to my running partner, my friend, my little sister in spirit, and one of the nicest and kindest souls you could ever meet, Kara. Thank you for helping me along all those otherwise lonely miles. Thanks for the advice, laughter, smiles, and companionship that we had and I hope we continue to have. It has been a blessing to train with you, and to get to know you, as we seem to discuss everything when we run! I love you to the moon and back! You are, and always shall be, my friend! Relax and rest now, you have earned a break …

Until we start triathlon training! Get ready!!

Live healthy, be happy!

Travis

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Marathon Weekend

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It’s finally here! Race weekend has arrived. I just returned from the packet pickup where numerous vendors were selling everything from medal hangers to shoes to clothing to chews. There was some serious bling to collect, and my bag was pretty full by the time I left. Now it’s time to rest and get ready, as the Des Moines IMT Marathon is Sunday.

My hip is still bugging me, but not to the point where I would even consider dropping out. I have been taking it easy, taking Motrin, and even had a cold laser treatment on it. I will probably run an easy three tomorrow and then it’ll be go time!

I will post on the race as soon as I can. I am so excited for my running partner Kara, as it’s her 1st full marathon. She is going to be awesome! The members of the iCan Running Group will be running as well and showing how awesome they are! I hope I can watch each and every one of them cross that finish line and forever be known as a marathoner.

This is marathon #2 for me. Wish us all well and send positive thoughts to us to help us power across that finish line!

Live healthy, be happy!

Travis

It’s Cold Outside . . . let’s Run!

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I need to update a little before I get into todays run: the bursitis in my left hip flared up again during our 18 mile run last weekend (actually it make me stop running at mile 13 and walk the last five). It was so bad that I actually went to the doctor Monday morning. After a couple of X-rays, he gave me some meds, an injection into the bursa sac, and told me to rest for 3-4 days.

I made it the entire four days without completely losing my mind of killing someone (although it was close a couple of times). I wanted to try a short run Friday, but the weather and work didn’t allow for it so I waited until this morning (Saturday) to try out the hip on a 12 mile run.

It was windy, cold, and dark as the members of the iCan Running Group gathered at Gray’s Lake. When we got started, it was 36 degrees, with winds gusting from almost every direction imaginable. Before we took off, Coach Loran said that we have all got the tough miles in, and with three weeks left there is nothing that can be done that will alter our marathon. Coach said that due to the weather, we should aim for 6-8 miles and that would be good enough. Hearing that made me happy, because even though I like the long runs, I wanted to test this hip out. So we stretched, and off we went!

Cold and windy, with lots of wind gusts, that’s what greeted us running across the bridge and almost everywhere we went. I was glad I wore layers and gloves, although I hate having to put them on so early. When I got back to the start, I had 7 miles in. The hip felt pretty good, with only slight discomfort. I’m hoping that by race day it will be 100%.

Running in winter in Iowa can be quite a challenge, especially when the temperatures swing drastically up or down. There’s ice and snow to maneuver around, adding to the challenge. There are ways to get a nice outdoor run in during the winter months, and here are some of the things I do to prepare for winter running:

1. Thermal running pants or tights: These pants will keep your legs warm on some very cold days. I have several pair, each one made for a different temperature.

2. Thermal running socks: I have the knee high thermal socks and they go under the tights to give an extra layer.

3. Layers: I wear an under-shirt and over-shirt with the under-shirt tucked into the tights to keep out drafts and wind. The over-shirt is long sleeved and usually a dry-fit type shirt. Then a hoodie, sweatshirt, or running jacket goes over that.

4. Gloves: Your hands need protection too! They make running gloves where the fingertips are a special material, so you can operate your iPhone.

5. Mask: On really cold days, I wear a running mask. It does tend to cause my sunglasses to fog up, but at least my head stays warm. I just have to remember to take it off BEFORE entering a convenience store.

6. Tracks or cleats: They make tracks for your shoes to help running on snow and ice. While I haven’t needed them yet, the time is coming.

Now that you’re all bundled up, it’s time to run in the frozen tundra! I hope this helps you with outdoor running in winter.

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Live healthy, be happy!

Travis

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