Treadmill.........you are not my friend

I don't know about anyone else, but I really used to dread winter running. I also used to live in Michigan, where on any given day there could be 10 inches of snow and ice, with a temperature of zero.

It goes without saying, but that really never happens in Tennessee. The high is usually between 45 and 55F, which to me is perfect running weather. The only thing that still gets me is the lack of sunlight. The sun is only up from about 7:30am-5:15pm, and on Monday-Friday I am usually at work at those times--thus leaving me with the option of running in the dark, or running on a treadmill. Neither of those options sound too appealing.

I've been running on the treadmill during the week, and outside on Saturday mornings with the Knoxville Track Club. There are some positives that come with treadmill running, which include:

--You don't have to bundle up--you're indoors
--The bathroom is always nearby
--You can set a pace on a treadmill, thus 'forcing' you to run at a certain speed
--You can stop at any time if you feel tired or injured
--The surface of a treadmill is softer than the concrete--thus reducing stress on your joints

If you've read my blogs of yesteryear, you know that I really dislike the treadmill. Here's why:

--You're indoors!
--The scenery never changes
--There is a temptation to just quit when the run is getting tough
--I usually set the pace faster than what I really want to run...my own fault, I know
--It's a mental drain to endure a treadmill 5+ mile run
--One false move and you're thrown off in an instant (I think this contributes to my mental drain....too much concentration required for me to run on a treadmill)

Don't get me wrong, the treadmill does work for some people. I like using a treadmill when I am trying to run at a fast pace for less than 3 miles. When it comes down to it, I would rather run indoors on a treadmill than outdoors in the dark. There are too many injury risks when you can't see where your feet are planting for me to take the risk of night running.

As the days get longer (which they are....) I'll be back to my preferred routine of outdoor running right after work. Until then, I will either be running with the sunrise or running with the 'virtual partner'(or nemesis, depending on who you are...) of the treadmill.....ugh.

On a positive note, I completed a 12.5 mile outdoor run this past Saturday with 8:30 mile splits throughout. The time is good and all, but I had absolutely no knee pain! Dr. Phil Bevins has really made a difference in my running, and he deserves a shout out. If you live in East Tennessee, look him up. He's the bomb, as the kids would say.

Moving on Up

Yo yo yo yo yo, Happy Holidays and stuff.

Starting Jan 1, I am going to have a weekly blog over at www.knoxvillemarathon.com. It's going to be talking about my training leading up to the Knoxville marathon in March. I'm pretty sure they are only expecting one blog a week out of me over there, so don't you worry kids, I will still be writing over here when I feel inclined to do so.

I have picked up another bad habit as of late: Treadmill running. I have been running my 'long run' outside on Saturday mornings, but the other 3-4 runs during the week have been on the treadmill. Ugh.

On a positive note, I have practically eliminated my IT pain. How, you ask? Wall sits, with elastic bands around my thighs. The bands try to pull my thighs together, and it's up to me to do a wall sit and keep my thighs apart (resisting the elastic bands). It's kinda tough, but after 3 weeks doing that 3x a week, I am almost 'all better'. Amazing.

I'm still alive!

Nothing much has been going on. I am in 'rehab' mode from my last marathon still, and that was advised by my PT and coach for this upcoming Knoxville marathon (they have been great to work with, by the way....)

I did go to the PT the other day for a gait evaluation, and he told me I have a weak behind, which was leading to my sore IT bands. My gluteus minimus (I think that's what it's called), is exceptionally weak, which allows my thighs to over rotate inward and cause IT inflammation on the outer part of my knee. He gave me some exercises to do and assured me if I do them, I will be fine in a month! Years of pain could potentially be relieved with some silly looking rubber band exercises and wall sits. Amazing!

Due to my weak behind, my PT suggested I cap my long runs at 4-5 miles until Jan 1. At that point, I'll have 3 months to ramp up my long runs and get ready for the Knoxville marathon!

Oprah is totally going down on March 30 (4:30 marathon time) and P Diddy(4:15 marathon time) too!

Lights, Camera, Action!

I haven't been up to much lately, until this past Saturday. This past Saturday was the first day that I was able to meet my "teammates" for the Marathon training Local News reality show.

Everybody on the team is really nice, and they really did a good job in picking the team. I don't say that because they picked me, but our group is very diverse. No two people have the same story or the same background--which I think is really neat. Each one of us on the team is going to be able to 'speak' to a different crowd of people and really drum up interest in the marathon and living healthy lifestyles. I am looking forward to the next 5 months. This should be really cool.

There is a slight downside to this whole experience--but it's really not a downside--the cameras. On Saturday, we took a lot of pictures. They filmed us doing a lot of different things as well. I ended up in a step aerobics class (...) and most of it was filmed. It's going to turn out really funny, because I had never done a step class before. This one was "prostep" or something like that, where there is a routine that you either know or you don't. I didn't know the routine, obviously, and by the time I figured out what they were doing, the song was over. One of the songs was "2 legit to quit" by MC Hammer, and that at least made the class halfway cool. I was 2 legit to quit.

I guess this will start showing up on TV after Dec 1, and after that date I won't be able to go to the grocery store without bodyguards and a gun. I'm mildly curious how many times someone will come up to me with the "Aren't you on TV..." line. The preliminary over/under on that is 10 if there are any bettors out there.

Sunday, Nov. 11 I ran a 5K! It was really the first time I had run since the marathon with any effort. I ran 2 times on a treadmill last week (1 mile and 2 miles, respectively), and I got on the bike 3 times (about 5 miles each time) the week before that. I was a little curious about how I was going to fare in the run, and I wasn't really sure if I should really run hard or take it easy.

This run was the 'debut event' for our marathon team, so I didn't have much of a choice in regards to participation. I had to go. I also really have a hard time "holding back" in a race, so I went hard. I ended up running my fastest 5K since High School! 22:35! Last year, I ran the same race to gauge where I was prior to any training. I ran 24:59 on the same course, basically rolling off the couch and going to the starting line. I was a little surprised by this time on Sunday given the circumstances, but happy nonetheless.

Another neat thing about this race, a friend and former boss of mine was co-chair of the race with her brother. They lost their father to cancer a few years back and she is really involved in the community and in fund-raising for Cancer research. She is a cancer survivor herself. This was a race against cancer, and it was the most successful one to date. I was glad I could be there, and the pic is of Sharon above the starting line with the starting gun.

I am still recovering from the marathon (technically), but I feel fine. I have been working out at the gym with the weights and trying to strengthen my 'core' a bit more before I start running again. I failed to mention that my coach for this Marathon training team is a former olympian herself and in talking to her over the weekend I think she is going to have me doing a lot more lifting than I did in preparation for Detroit. I am still going to have one long run a week, but I think that during the week I am going to be doing 5-8 miles and weights. I'm pumped.

The average American watches 4 hrs, 35 minutes of TV a day...

YUCK! The average US household watches TV 8 hrs, 14 minutes a day. That statistic is staggering to me. I had no idea the averages were so high, but then I look outside at a busy restaurant or street corner and based on the 'fitness' of the people I see, I am not surprised.

This raises the question: is TV that good, or is America that lazy? Granted, I am guilty of TV watching. I watch sports pretty regularly and I do have a show or three that I enjoy (The Office, Flight of the Conchords, House). I am also guilty of exercising 3-4 times a week for a good 2 hours each time. When I am laying on the couch, I am recovering from a workout--and I see that as a distinct difference from what the USA collectively is doing in front of the TV.

I have been reading a pretty good book this week. I am almost done with it, and I really want to continue this reading habit. I could read while recovering from a workout just as easily as I lay in front of the TV. I am already mentally preparing myself to downgrade my comcast service. Not because of money, but I don't need that temptation. I dunno, this TV stuff is making me want to puke.

USA Marathon Trials

RIP Ryan Shay. You never want to hear about anyone that is 28 years old dying. I'm 28 years old. It's a sad and curious situation. My thoughts really go out to his family and I am curious to hear what the cause of death is. 5 miles seems a little early to be having an exercise induced heart attack, especially for a marathoner.

He was an EAS runner, and Bill Romanowski is/was affiliated with EAS. Romanowski was known for being a 'performance enhancer' and he was the coverboy for EAS a few years back. I really don't want to accuse anyone of anything, and maybe EAS thinks that they are totally legit and on the up and up, but this makes me question how far is EAS pushing the envelope? Are they not telling their athletes something about their product?

I am going to be curious to find out the cause of death. I have always viewed EAS as "not quite illegal, but close..." as far as 'supplements' go, and this is making me question that assumption even further.

Congrats to all of the finishers at the Trials today. Ryan Hall, Dathan Ritzenheim, and Brian Sell are going to the Olympics! Ritzenheim and Sell have Michigan ties, which makes them cooler to begin with. Sell is a Hanson's runner. Hall is from California (lame).

If you don't know about the Hanson's running group, you should check them out. They really have a good thing going up there in Michigan.

EDIT: Ryan Shay had been diagnosed with an enlarged heart, and a low heart rate. He knew about this since he was 14, and it had never been an issue.

Post Marathon Thoughts

It's been about a 10 days since I last ran. I really haven't felt up to it, and it still feels like my legs are recovering from the marathon. I have worked out twice, both times getting on the bike, stretching extensively and doing some Ab, hip and quad work. That has felt really good.

I also re-evaluated my training program and I have changed to the Higdon Marathon Novice 2 program. It has more miles and the long runs are more frequent and a little longer. I think running more miles, along with leg strength training is really what I need to do to finish under 4 hours. My first marathon last weekend was the first time in my life that I can remember my body giving out on me. I have always been able to get by on my natural ability I guess you could say. Having to walk during the Detroit Marathon was definitely a humbling experience that is motivating me to train harder and have more focus for this Knoxville marathon.

Another thing that I came across that really caught my attention:

Seriously? Oprah AND P Diddy have faster marathon times than I do? Really? OPRAH?

That needs to change, and fast. You're going down Oprah.

It's been decided.......

....I am going to run in the 2008 Knoxville Marathon. I am going to use Hal Higdon's 18 week Novice 1 Training schedule, and lift a lot more weights. It is to be run on March 30, training begins November 26.

For four days after my first marathon, my legs feel pretty good. I can walk with no visible limp, but I do not feel ready to run just yet. My ankles are a little tight still and my quads still feel fatigued.

I do have a question for anyone who may have some input: How can I run the required mileage, lift weights and not overdo the training and get fatigued? Where is the balance between rest and cross training? Now, my weight training is not going to be "World's Strongest Man" material....it's going to be mostly abs, hips and quads--which is where I fell apart during the marathon. Any input would be much appreciated!


PS: My wife works at Volunteer Chiropractic (as a Message Therapist) in Knoxville, and Dr. Dan Watkins really helped me out during my training for the Detroit Marathon. If you're in the Knoxville area, check him out--he knows his stuff!

Detroit Marathon Pictures--10/21/07

Detroit Marathon--10/21/07

Naming this post was killing me all weekend. I have blogged about training for this race since June, and the training should have led me to a glorious and very rewarding marathon day. Note how I threw that 'should' in there.......

Let me begin by saying that I finished the marathon. I FINISHED a FREAKING MARATHON! Now, onto the story.

4:00 am: I wake up. I did fall right asleep the night before, no pre-race jitters or stress. I do remember telling Amber that I was a little worried about my training and how I don't think I ran enough long runs, but she said I'd be fine and I went to bed with that. So at 4 am, I get my iced tea out of the fridge and chug. I eat a little cereal.

4:15 am: Bowel movement #1. That was quick.

4:30 am: Shower, BM #2. Interesting.

5:15 am: I get my stuff together, kiss Amber goodbye and head down to the race. It's about a 25 min drive. I don't forget anything. Bonus.

5:45 am: Arrive. Park in Lot #2, the closest one to the start line. Pumped that it wasn't full when I got there. Drink water, take Tylenol. I know everyone said not to, but I was worried about my IT bands and was hoping Tylenol would numb them for this race. More on that later.

6:00 am: Pre-race routine of finding start line, bathrooms, my starting corral, walk around a little, stretch a little, talk to some other runners a little. BM #3. Nice.

6:30 am: Walk some more, stretch some more, see that there are really long lines for the bathrooms and decide to spend my last half hour before the race standing in the bathroom line. Weather forecast was promising, high of 75 and sunny. Two things I never considered: Wind and waterfront temperature. I came to the race in shorts and a long sleeve cotton T (that I donated to charity at about mile 4) shirt with a cool max t shirt underneath. With the wind and being near the water, it felt like 45 at the start of the race. Too cold for shorts.

7:00 am: BM #4. I have had bathroom issues in the past, and I did not stop once during the race for the bathroom. I felt very good about that heading into the race. My stars were aligning, and I felt very confident about the time I was going to hit. (4 hrs)

7:15 am: Race starts. I figure out that my corral was for the 4:30 runners. I must have put that as my estimated time when I signed up prior to training. This starts my demise. Well, my wearing shorts--combined with starting slower than I wanted to--started my demise, my muscles never got loose. There are A LOT of runners. There are A LOT of spectators. It was pretty awesome.



Miles 1-3: I am running while eating my south beach nutrition bar. I have never ran and ate at the same time, but I figured there is a first time for everything. I am trying my hardest to get up with the 4 hour pace runners. I find them. Life is good.

Miles 3-5: 4 hour pacers are right infront of me, which is where I want them. It is really cold, it is really windy. Especially on the Ambassador Bridge (to Canada). I already feel my IT bands getting tight. My legs are not warming up.

Miles 6-8: These miles were run in Canada, and it's just different in Windsor. It's laid back, not as developed, but nice. I like Canada. 4 hour pacers are behind me now. Score! Legs still feeling tight, IT's are starting to bug me. Brain starts thinking "you know Kevin, you still have 18 miles to run......."

Mile 9: The underwater mile in the Detroit Windsor Tunnel. Humid and stuffy, but I really liked that. My body needed that right then. They time that mile for you, and my time was 8:09. I had no issues with my body in the tunnel. If the entire race was run in that tunnel I may have faired a little better. Funny story in the tunnel: I was running along, around the 3:45 runners, and a guy behind me lighted a cigarette! A CIGARETTE! Did anyone tell him he was in the MIDDLE OF A MARATHON?!?!?!? It was priceless. He probably ended up beating me. My parents and wife were at the end of the tunnel. It was the first time I saw them and they definitely gave me a boost.

Miles 10-13.1: Nothing remarkable here, my legs still cold and IT's really starting to get tight on me. This wind is killing me. I am managing to stay ahead of the 4 hour pacers but I know the end is near (for me)....there is a point around mile 12.5 where the half-marathoners split off from the marathoners. I consider taking that turn, but know that my family was going to be at the 16 mile mark waiting for me. I press on. Half Marathon split time was a respectable 1:59. I am still on pace!

Miles 14-17: This is where my hip flexors start to get tight. I am having trouble picking up my legs to keep my knees somewhat loose so that my IT's don't totally lock up on me. Walking and socializing become more important than finishing in 4 hrs. It's starting to warm up but it's too late by now. The IT's are flaring and the hips want to stop. Walking is the only thing that feels good. I get a GU at mile 15 and press on. Apparently this is also where my in laws that were vacationing in Texas call my wife and let her know that I am no longer running my 8:45 miles. They were tracking my progress in real-time online and noticed that I hadn't crossed the 17.4 mile split when I 'should have'. Wife and parents alter the 'cheering me on plan' and head to mile 25. Note: We pass a Walgreens at this part of the course and I definitely saw more than one person coming in and going out of Walgreens. I went from running a pretty good race to hanging out with the people that were struggling in a matter of minutes.

Miles 18-22: These were on Belle Isle (an island). There is only one way on and one way off of Belle Isle, and my legs are killing me at this point. Plenty of opportunities to turn around and cut across the course and basically cut 4 miles off the run. I consider, but conclude that I am only cheating myself if I do that and press on. I meet a man named Martin who was also a first time marathoner and he just moved to the states from Germany 6 months ago. We basically walked the entire 21st mile because we were talking and both determined that finishing was more important than time.

Miles 22-25: A Lot of walkers now. I have went from the struggling runners to the "I really think some of these people are about to pass out" group. It is in these miles that the 4:15 runners and the 4:30 runners pass me. I was really starting to get determined about NOT letting the 5:00 runners get by me, so I leave Martin and start running again. (I was run/walking from about mile 17 on) I can barely bend my legs though, so it's probably pretty funny looking to watch.

Mile 25-end: I see my parents and wife. My wife was doing a good job of keeping me going. I ran most of this stretch, but as evidenced here it wasn't pretty. I finish at 4:59:23 on the video. I am on the left with the black shirt and my right arm in the air. My official time was 4:56.

Thoughts?: Harder than I anticipated. I really thought I would be able to just "gut it out" but that clearly was not the case. I really enjoyed myself and learned a lot about my body and where I need to work in preparation for Knoxville in March. It's important to note that I was never winded throughout the race. I really didn't sweat the second half of the race. All of my problems were leg-related. I need to address my IT-band issue first and foremost. I need to strengthen my quads and my hips, I also need to have a gait-analysis done so I know that I am getting the right shoes, and maybe custom inserts are an option for me.

It was also encouraging to know that I had friends and family following me online, my parents and wife were there at the race with me, and also people that keep up on me through this blog. It's amazing to look out at the network of people in my corner wanting me to do well and hoping that I do. It really got me through this race. Thank you. If I was there all by myself, with no blog and nobody following me online, I would have walked off the course at some point. I was in a lot of pain, and still am here on Tuesday. I really had to dig deep to limp across the finish line.

I haven't decided what I am going to do about this upcoming Knoxville event. I am leaning towards running a half-marathon in Knoxville and then running the Detroit Marathon again next year. I really have to figure out what to do with my IT-bands on both knees before I go running another marathon again. I really think I will do this again.

Interesting........encouraging............cheating?

So, I don't know if I've been living under a rock, but apparently runners pop pills to make it through. I don't know how to feel about pain medicine. I don't like taking it, but I don't exactly know why I don't like it. When I had my Wisdom Teeth removed, they gave me an entire bottle of vicodin and I didn't take any of them. I wasn't in that much pain either from what I recall. I guess I have always felt that pain medicine is for wusses.

That being said, the thought of taking Tylenol or Advil had never entered my mind throughout this marathon training. I did have some IT issues, when they crept up I either stopped running or fought through it. Sunday, I am considering taking a couple of Tylenol to ensure that my IT pain doesn't bother me during the marathon on Sunday. I am worried that it's going to creep up and ruin my marathon. But then I'd feel like Barry Bonds if I used a 'performance enhancer'.........hmmm, decisions, decisions.........

So maybe I will post before the Marathon

Yes kids, it's true. I am addicted to blogging, and I guess 'blogging' is the nice way of saying "talking about myself expecting other people to care."

My marathon training is officially over, and I had my final adjustment from the chiropractor today at lunch. I am officially as prepared as I am going to be for the run on Sunday. Amazingly, no real injuries to speak of, and I think the fatigue is wearing off. All looks to be well for Sunday (as long as my little bit of runner's knee stays away--which it tends to do during races)

I also just checked the weather for Sunday--October 21 in Detroit, MI-- 70 and sunny?!?!?! I was expecting 40 and raining this whole time I have been training. The stars seem to be aligning favorably for all the Detroit Marathoners, and I am not complaining.

I was just looking back at my training schedule and thinking about how hard 5 miles was for me to finish back in June, I would get worried before starting and then be amazed after finishing a 5 mile run. The time has flown by, and my family here in Knoxville has been very supportive and encouraging. A week ago I was dreading the race, but now I am looking forward to it. I really have put in a lot of miles (405 to be exact) and I could have eaten better, but I think I am going to be fine. If I have been able to run most of these miles on my own, I should be able to polish off 26.2 with about 30000 people cheering me on. As it turns out, this isn't my only marathon, but my first. I am taking about 2 weeks off, then it's back to the grind for Knoxville 2008!