This morning’s run was just short of awesome, but that’s not why you are here today. You want me to dish about this past weekend. Done and done.

The Redhead and Spike are pregnant (pause for effect) with the love that only two googly-eyed kids mere months from their wedding could have.

Now that you are paying full attention…

That Sinking Feeling

The weekend started Friday morning with my first “training” swim, not to mention the first time I have swam in over a year, and even then that did not count.

Short story, I suck. I have much work to do if I do not want to make a total fool of myself.

Fat Heads, Fat Heads, Rolly Polly Fat Heads

After collecting Lady J in Detroit and lunch at the Hard Rock Cleveland, it was a trip to Fat Heads Brewing.

Fat Heads rocks! From their big ass bar to the selection of beers (both brewed in-house and guest), to the food, one could not have asked for a better evening.

Lady J liked the pierogies so much she had them for breakfast the next morning. I could not get over the awesomeness of the smokehouse wings. And the beer? Most excellent.

I started with a Zeus Juice (a Belgian Strong Ale) and hit up an Oatmeal Stout and their Head Hunter IPA for good measure.

Trailing

My beer carbo loading Friday evening did not prepare me for what Viper had in store for me Saturday morning. I had agreed to a run with Viper, not realizing his version of a trail run includes single track, half track, rocks, roots, branches, logs, water crossings, a fog of pollen, and mud. Oh, no pestilence this time of year in Ohio…

Originally scheduled for eight miles, about 200 yards in I was re-thinking distance in general. But the Viper pulled me along, re-assuring me that at some point it would flatten out. Seriously, we really have to run on the backside of a ski mountain when there are perfectly good chairs that can transport us to the top?

The good news is the mud was limited to one abbreviated section, although it almost sent both of us into a ravine. The better news is that although my body got a work out it surely was not used to, I thoroughly enjoyed myself. Especially once we hit the Towpath, which was the type of trail I was expecting.

Viper noted we could veer off the Towpath to the Bridle Trail and get right around eight miles, but my wimpy self was happy to leave that to the horses and settle for a hard won 7.7ish miles.

At least now I can say I have been on a “real” trail run. By the way, this was the first time I have seen Viper in the light.

Beer and More Beer

After the trail run, with Lady J in tow, I met up with Viper for some well-earned beer and food. Unfortunately, The Enthusiast, Viper’s recently betrothed, was unable to make it. Next time.

After the exchanging of the beers, Lady J, Viper and I headed over to Market Garden Brewing. Market Garden has some decent beers, although I am trying to figure out what their draw is. I mean, it’s almost like they are not sure what they want to be. They are in an obviously historic building, but don’t really build much around that.

Then it was across the street and down the block to Great Lakes Brewing, where we lucked out with some spots in their Pub – otherwise known as the basement. The beers here are very well done and the food is oh so very good. Very good indeed.

Much thanks to the Viper for sharing part of his Saturday with us.

The Mitten

Sunday found us in Michigan and found me feeling the effects of Saturday’s trail run. Doh! But that did not stop Lady J and I from having lunch with The Redhead and Spike. Did you know Spike is going to run 100 miles? In a single day?

After a false start at an establishment that will not be mentioned, we finally settled in Brighton at Bagger Dave’s which not only has excellent burgers, but a good selection of Michigan beers as well.

FYI – Spike really wants a tractor trophy. Potential nuptials gift…

After lunch, Red and Spike introduced us to the local running store, where I scored too much loot.

All in all, this crazy in love couple showed us a fabulous time. Thanks!

Random Pictures

Detroit Rock City – Indeed!

Motown! Probably a better representation of Detroit…

Success

Lady J and I had a very good weekend in Ohio and Michigan (for the record, Cleveland trumps Detroit). Lady J scored two more Hard Rock (Cleveland and Detroit) visits and two more states for her “personal” map. I tasted some good beers and got to spend time with folks I typically only get to interface with online.

Yup, good people + good beer = awesome weekend!

Tomorrow’s post today!

Rock Me Amadeus

Work it baby, work it!

Yesterday was supposed to be a double run day, but my evening session was cancelled due to lightning. Thus, to spite Mother Nature, I rolled out of bed this morning to on an exploratory run.

Oddly, exploring turned the run into an unexpected challenge. For those with a memory like a sieve, one goal I have (on most runs) is to run the last mile faster than any of the previous miles. I am not talking an all out sprint or anything like that, but more in the range of 15-60 seconds faster.

Thus, it came to be that I ventured off Wisconsin Avenue in search of the Capital Crescent Trail and eventually found it. What a great trail to run on. Lots of trees, plenty of room, and nicely paved with blacktop. Most excellent.

Unfortunately, I had to deal with this:

The first half of the run is essentially downhill, whereas the second half is mostly uphill. Including a bear of a hill during the last mile. It’s one of those hills that is steep enough that by the time you are halfway up you feel like you are running in slow motion and going nowhere at all. Whew!

The thought of walking permeated my mind for a short moment, but I didn’t want to be all namby pamby, plus I had a goal to reach. Hence, I pushed forward toward the crest until victory was mine and enjoyed a well-earned section of downhill bliss. And my last mile ended up being 39 seconds faster than my fastest previous mile. Word!

Look Away!

B.o.B made a comment about an impending meet up with Red, “OK, enough of this whole Red & Jamoosh meet up without B.o.B. stuff. It’s really starting to PISS me off.”

I promise I will not look directly at the Redhead.

Kovas notes, “It’s unfortunate that we have to protect people from themselves, but it’s the reality.”

Since resources are becoming more and more limited, can’t we just let people be stupid?

The Weekend

The weekend is fast approaching. May your Friday fly by (unless of course you have the day off) and may your weekend be everything you hope it is.

Prelude to a Post

A majority of runners are not elite or even sub-elite. And most runners are not bloggers. I think runners, who also blog, are probably in better shape than the average runner. This is because we share knowledge and stories and have a desire to learn more from our fellow run-bloggers. I believe this is also why we, as a group, may have a biased or skewed view sometimes. There is nothing scientific about my conclusions, just a random thought.

What is your Condition?

In his post, Heat, a reason to end the race? Adam asked his readers to weigh in on the debate regarding whether or not Race Directors should cancel races when the temperature rises.

Adam’s readers had many interesting thoughts on this and many pointed out the obvious. But not too many actually addressed the reality of our sport.

For those catching up, at issue is the Race Director of the Celcom Green Bay Marathon calling the race after two and a half hours.

Despite the rumors, the Race Director did all the right things pre-race, including sending out notice, arranging for more water and stations, and consulting medical personnel.

Here are the average temperatures for the first six months of the year in Green Bay.

Based on our marathon running culture, May is the best month to hold a marathon in Green Bay. Even June isn’t too bad and I would argue that I would gladly run in March or April if those temperatures held true.

And therein is part of the problem. The reality for most people is that running a marathon is not a hot weather endeavor. Our “marathon” culture has dictated that cooler temperatures are best. From a performance stand point this is true, but consider that triathletes do most of their races in the hotter months (I understand it’s a water temperature issue, but still).

Unfortunately, as marathoners, when the heat rises we are programmed to train early in the morning or after the sun goes down. This is especially true during the hottest months.

There is a reason Fall Marathons are so popular; the temperatures drop along with the overall pace. It’s a reward for “surviving” the summer months.

Many people who have weighed in on this are bringing up “personal responsibility” and rightfully so. But the fact is, personal responsibility is often seen as “slowing” down, drinking more water, or making the hard decision to DNF. All valid decisions by the way.

But what we are not saying is that proper conditioning needs to be part of the equation. I think that is the unmentionable secret nobody wants to talk about because we want to believe that every effort is worthy.

Triathletes are conditioned to run in the heat. Marathoners, not so much.

There has been a massive influx of marathon runners over the past decade. Suddenly, marathon training is big business for organized training programs, personal coaches, and even publications. But few are talking about conditioning in the heat. And few, in my mind, are urging for longer training cycles.

Marathons and marathon training groups are now marketed like 5K Fun Runs. And many training groups and plans, especially with first time runners, are more about “surviving” the race, than running the race. In a previous post many, many moons ago, I advocated for a longer training period for first time or new runners. I think 9 – 12 months is ideal, but marketing wise, that does not work probably because it seems like a long time.

What percentage of runners are in “good enough” shape to “finish” a marathon, but only assuming the conditions are ideal? I have been a coach with a marathon training group and I have run 24 marathons. If I am a race director, I am going to err on the side of caution.

On April 2, 2006 I ran the Dallas: Big D Marathon. Temperatures easily eclipsed 90 degrees and water stations in the latter part of the race were serving up warm water. It was a tough race, but I finished. Yes, I did slow down and yes, I did take in extra water. But the reason I finished, and also nearly PR’d several weeks later in Oklahoma City, was because I was in marathon condition.

And by the way, by conditioning, I don’t mean fast or slow.

That Little Thing Called Human Nature

We also have to consider (and so do race directors) that human nature and personal responsibility do not always mix well.

Consider me and a slice of naked New York Style Cheesecake. Personal accountability dictates I act responsibly and pass on the additional calories and take into consideration I am already stuffed. Human nature and desire says I am eating that piece of cheesecake! Cheesecake, welcome to your demise.

As runners, we can stand on high and postulate about being responsible, but I guarantee you most runners, given the option, will push and push and push because they spent in excess of $100.00 on race fees or they simply must “get the medal”  – even to the detriment of their own health.

We cannot equate the decision to push forward with the decision to not wear a bike/motorcycle helmet, or putting on a seatbelt. Yes, they are all about personal responsibility, but in a race, there is motivation that we cannot fathom.

By the way, I speak from experience. For me, it wasn’t about a medal, or even race fees. It was about not wanting a DNF on my permanent record. I ended up requiring a knee operation because of it. And you know what? You are never the same after a knee operation.

Runners, and especially bloggers, provide an outpouring of support and encouragement when someone writes of a DNF. But we also are the first to congratulate those who “soldiered through it all” when they probably should have stopped running, including those who admitted as much. It just goes to show you that practicality and human nature don’t always align and yet we support both fervently.

You can have many opinions on the issue of whether or not to cancel a race due to heat and most of them hold water.

Is personal responsibility important? Yes! The guy from Minnesota or the girl from Michigan, who have not had the opportunity to train in the heat for a Spring Race with abnormally high temperatures, need to slow down.

Further, we should also expect a Race Director to have enough water on hand based on the prevailing conditions and the number of runners entered.

But there are also a number of not-so-obvious issues we need to take into consideration as well.

Running is a great sport, and many Races and Race Directors have done an excellent job of trying to not set boundaries. They have tried their best to make sure that, for the most part, all comers are welcome. But with that comes a great responsibility, regardless of the waivers that have been signed. Safety is always a priority and as much as I hate to say it, we need to protect people – whether if from themselves or from the culture they have been brought up in.

Why is my urine yellow? A much better question than “why does it hurt when I pee?”

As runners, we have learned that urine that is pale in color is a good sign of hydration. When the urine turns clear, it is a sign of perhaps drinking too much fluids.

Quick note: When consuming alcohol, clear urine is a sign you have likely consumed too much. Slow down, take a break.

If your urine is darker yellow, then odds are you have not hydrated enough.

BUTT! I mean “but” everything is not as it always seems to be. Or, I am standing beside myself wondering where this is going to be.

Some foods and vitamins can change the tint of your urine. So what was pale yellow before lunch, may be a brighter or darker yellow after lunch. What the funk?

Vegetables such as beets, carrots and asparagus can change the color of urine. As can Vitamins B and C. Furthermore, some medications and even food dyes can have an effect on the color of urine (but not the color purple).

For the record, wiseGeek gives the lowdown on urine:

The human body produces urine as a way to rid itself of harmful toxins, such as ammonia, which is broken down into urea by the kidneys, getting it ready for disposal. Urine also contains sugars, water, and urobilins. 

Thus, pale yellow urine is good. And if you have been hydrating properly, a little more yellow in your urine is not necessarily a ad thing.

The more you know…

Greatest Expectations

This coming weekend, Lady J and I will rock the double meet up.

Saturday, it’s the State of Ohio and a trail run with Viper. It will be my mission to acclimate Viper to running again. There may be beer involved…

Sunday, Michigan is calling and we’ll hang with the Redhead and Spike. My mission will be somewhat different as I attempt to dilute the Redhead’s perkiness. If I am not back in ten minutes, send in the National Guard! There will be beer involved.

Officials with the Celcom Green Bay Marathon called it at the 2:35 mark because of heat this past weekend. Now the debate begins, if it hasn’t already, about whether it should have started and whether they should have called it.

For what it is worth, I have run Green Bay (in much cooler temperatures – 36 degrees at the start) and also Madison, back in the year (2006) it was cut short because of heat. I think officials made the right call on both accounts.

First, I think it was OK to start the race. Some may disagree, especially because a race director will always be biased toward running the race. But I think you also have to give race directors plenty of latitude because you cannot predict “who” is going to show up for any given race.

What I mean by that is you cannot accurately gauge how many runners have acclimated to the heat, although safe to say in the early part of the season, probably not a whole lot. But more importantly, race directors have no idea what percentage of runners are actually “in shape” to run their chosen distance. Just because you can slog through it, doesn’t mean you have properly trained. For example, I can run a half marathon tomorrow, but I concede I am not in race shape to do it.

As for halting the race, it was the right thing to do. With at least 20 runners requiring transportation to area hospitals and scores more being treated on the course, it made sense before some runners made a bad decision to continue instead of stopping.

When I ran the Madison Half back in 2006, it was scary hearing the sirens throughout the second half of the race, not to mention seeing so many people laying down in the medical tents. The only reason myself and Lady J got through that race was because we trained in Houston and had a built in advantage over our Midwestern brethren at that time of year.

I think that is a key point we tend to overlook. Sure, in July and August we scoff at temperatures in the 80’s. But unless one is running in places like Arizona or Florida, most runners have not acclimated in April and May because there has not been the opportunity.

Blustery Morn

This morning I tamed the bluster (wind and rain) that Mother Nature foisted upon me. I even had the fortitude(?) to add in some bonus hills along Wisconsin Avenue as I ran through Chevy Chase, Somerset, and Bethesda Maryland.

What surprised me was the amount of traffic at 5:00 AM. Wow! I may have to find another route from my hotel.

Going to the Dogs

This past weekend I went into the depths of the Beer Fridge and pulled out a Dogzilla Black IPA from Laughing Dog Brewery.

This is a nice IPA. It’s got a good malt back bone and a nice roasty flavor profile.

The black barely competes with the hops for you nose and could bely the point this is an IPA.

I would say it’s relatively smooth.

It’s a solid IPA without the overwhelming or obnoxious bittering you get with some beers in the IPA class.

Overall I would give it a half marathon rating.

Fox on the Run

On yesterday’s run I encountered a fox. Cute little fella, but quite the dork. To wit, he was obviously frightened by my presence, which is not as uncommon as one would think. Yet, rather than scamper off into the forest primeval, he opted to run several yards along the trail.

Looking back, he was surprised to see I was still “chasing” him. Once again, instead of scurrying into the hundred acre wood, he sprinted along the trail, stopped and barked* (I don’t know if foxes actually bark, but it sounded like a bark, so I am going with it). This little scene played out three more times until he finally realized the trail was not his best course of action and high-tailed it into the bush. Weird.

Ouch

First Reebok, now Sketchers. If you have not heard by now Kim Kardashian is merely a shill and nothing she says can be believed. Sketchers will be forced to pay 50 million big ones for false claims regarding their “Shape Up” shoes.

Um, it’s not the shoes. Seriously, it’s really not the shoes. And even if it was the shoes, do you think the shoes would want to take credit?

Rubber Ducky

On doing my first tri, Shawn notes, “For me…the first thing would to buy some arm floaties…you go man”

This is advice I can use. Brilliant!

Long Live The Queen

Damn. I disconnect for a few hours yesterday only to learn of the passing of Donna Summer.

I grew up with disco and nobody talks disco without mentioning the legendary diva.

My favorite Donna Summer song? Hot Stuff!

The Weekend

People of the Net, say it; admit; don’t be shy. You ‘gotta have some hot stuff baby this evening.’

It’s On: Primadonna – Marina and the Diamonds

* I can only assume his barking meant, “You are a fabulous human specimen, why do you torture me so by running me down…” Or something to that effect. I am a little rusty on the language of foxes.

Myth Buster

And there you have it. Brunettes are definitely more fun!

Les Miles

Oops, I meant “Last Miles” – Doh!

I am in the base building phase of my marathon training, thus it’s a little early for speed work. But that does not mean I can’t integrate a little speed into my runs. Verily, I am trying to make my last mile my fastest mile.

Please do not get confused and assume I am running my last mile fast. Puh-leaz! I said “a little speed.” I am merely running my last mile fast-er than any of my previous miles. The goal is to still feel good after the run, hence I must pace myself accordingly to have the wherewithal to push it the last mile without killing myself. So far, so good.

Apparently, the crowd concurs. Thank you crowd.

Done Deal

Well, now I have no excuses. Lady J (at my behest) signed me up for the Shadow Creek Ranch Sprint Triathlon, my first, and potentially my last, triathlon.

Why this particular event? It’s in my neighborhood, literally right around the corner from my house. Now, does anyone have a 7 Weeks to Your First Tri training plan?

With another marathon training season underway (Perhaps my last? Now that is mysterious…) I took a long hard look at what I wanted to do and what is best for me.

What’s good for me is a rickshaw pedal-powered by one of my Minions that I can lounge in with a cooler of beer and a box of Cheez-Its* for 26.2 miles.

Oh, and wi-fi!

The idea of a sub four hour marathon has been on my mind for many seasons. Unfortunately, while it may be doable, the question is the cost. Because with me, speed kills. Not literally obviously, but you get my drift.

Speed, or at least the pursuit of speed, has probably been the most common thread when looking at my injuries as a whole. It essentially comes down to my horrifying form (heel strike) when I am moving fast (or a semblance thereof).

The problem, or at least the problem from as far as I can deduce, is over-striding. As I run faster, the quick turnover and shorter steps disappear and I over-stride, resulting in a nasty, nasty heel strike.

Trust me when I say I have been working on it, all but reducing my heel strike at slower speeds. Sadly, at a quicker pace I lose focus on gait and just let it all hang out, so to speak.

Well damn me and the shoes I ran in.

So I have decided to go a little old school and harken back to my second marathon, whence, after a disappointing inaugural 26.2 miles where my knee blew up at Mile 18, I focused on a healthy finish. No aches, no pains. It was one of my best (not fastest) marathons ever. Who knew one could run 26.2 miles and feel awesome afterward?

That’s where I want to be for marathon #25. A good, strong race, where I feel excellent at the end.

What does that actually mean? First it means no short cuts. That means doing the “other” things necessary to be a strong runner on a consistent basis. This includes the pre-run loosening, post-run stretching, weight lifting, plyometrics, etc.

Second, it means understanding the nature of speed work and it’s impact on the body – specifically my body. Speed work will be only good for the amount of time I can focus on proper form. It doesn’t matter how fast I can run an 800 if my form sucks. That 800 won’t make me faster, it will increase the likelihood of injury in the short term.

My doctor, who is also a runner, has mentioned to me more than once that many of the running injuries she treats is a result of speed work. Not all mind you, but many.

Finally, time is of the essence, but it is not important. From a finishing stand point, time is not important. However from a training and analysis stand point it is essential information.

Watered Down Run

This week, due to a hotel snafu, I am running in Gaithersburg, MD. However, it’s not so bad and I have run here before. There is a fabulous course in and around Fallsgrove Park that features black top running trails (rather than concrete) and some nice hills.

This morning’s run was in the rain, but rain don’t slow me down!

*I wonder what would happen if one put Cheez-Whiz on Cheez-Its.

With early morning storms pounding the Houston area Saturday, Kenyan Way cancelled the long run. I wisely went back to bed for an extra snooze and then convinced myself getting on the elliptical would be a good idea. Sigh.

Running on an elliptical is just as boring as running on a treadmill. If only I could DVR though an elliptical workout like I DVR through commercials when I am watching my stories.

Thankfully, after 30+ minutes I noticed the weather beginning to clear and opted to take myself outside. And that’s a good thing because 30 minutes is about all I can manage on a stationary cardio machine (there is one exception, but that is a different post) before absolute boredom drives me absolutely bat ship and pushes my thoughts toward serial killing and how best to grill a cat. And that’s with the TV on.

Which brings me to a comment made by EMZ this past Friday regarding why treadmills supposedly rock:

• Reason #374 – No lightning.
• Reason #414 – no pine cones.
• Reason #724 – no poop; well…unless its coming down my own leg.

Let me say that I am so happy that EMZ has a wonderful and caring family because deluded people need love too!

On my run Saturday I saw ducks, geese, and other assorted waterfowl. Not to mention turtles, rabbits, and a deer. By the way, I am nowhere near a zoo. I was also able to interact with walkers, runners, and cyclists; all out, like me, enjoying clearing skies, a cool breeze, and fresh air. You’re not getting any of that on a treadmill.

Brick Me

This morning I opted for a mini-brick in the event I do a triathlon in July. Now before anyone gets too dang excited, understand I do not have a burning desire to do a triathlon. Which, if you think about it, isn’t the best reason to do a triathlon.

I am not even sure I will be training properly since my focus is marathon training. One bike ride a week and maybe a session or two in the pool if the hotel pool isn’t over run with vermin. Huh, another good reason not to do a triathlon.

But, it’s two days before my 50th and I think it would be cool to say, “I did a triathlon.” Which I guess is reason enough. Plus it gives me an additional reason to enjoy an excellent craft beer. And that is ALWAYS reason enough.

Procreation

Happy Mother’s Day to all you females out there who opted for procreation. That’s right, for all that screaming and pain you went through, you supposedly get one day a year for yourself.

Runaway – Runaway!

At about Mile Two Point Something early this morning I saw lightning scatter across the Western sky. Exit stage left… My four mile became barely a three mile.

About Last Night

Pine cones look like poop in the dark. Of course, you don’t want to step on either.

Pine cones, branches, and other or nature’s remnants were scattered on the streets and sidewalks after some big ass storms rolled through last night. Running on tip toes this morning.

Dropping Some History

My current project has me in the DC area. I say “area” because my customer has a Washington DC address, whereas my hotel a mere two blocks away has a Chevy Chase address.

You should probably know the town of Chevy Chase is not named for the actor, but got its name from Francis G. Newlands and William M. Stewart, who owned Chevy Chase Land Company.

A “chase” is an unenclosed tract of land, typically used as a game preserve. Furthermore, there is a song, the Ballad of Chevy Chase, which recounts a bloody battle between English and Scottish forces sparked by a hunting expedition.

And for the record, Chevy Chase, the actor, was born Cornelius Crane Chase.

Mo’ Money

If you have not yet read about Claire Lomas, aka The Bionic Woman, you can catch up here.

The good news is Lomas finished the London Marathon and raised more than $125,000 for paralysis research.

The not-so-good news is that it took her 16 days to complete the course. This is what happens when you can only invest one million dollars versus six million dollars.

Waiting…

Waiting…

Waiting…

If you didn’t catch the reference maybe this will “jog” your memory:

Sigh.

The Weekend

Peeps of the Lounge, the weekend approaches at breakneck speed. Dare I say it may be the bionic weekend? Regardless, run well and choose your beverages wisely.