A Marathoner's Blog

Back on the Road

2007-10-24T23:13:00.000-06:00

I've taken some time off to recover, but this week I've officially hit the road again in preparation of my next big race: Moab Half Marathon. The race isn't until March, and there's no guarantee that I'll get in, but nonetheless I've decided that I don't want to regress in my training like I did last year.

With that said, I've decided to put in more than 20 miles per week. This week I've ran eight miles -- four on Monday and Tuesday. I took today off but plan on running another four tomorrow and Friday. I'm not sure how many I'll run on Saturday; that all depends on what my running group is planning on.

Starting with my next run I'll give a report on my progress, much like I did during my marathon training.

St. George Marathon -- 4:05

2007-10-08T09:31:00.000-06:00

Based on my feelings the few weeks leading up to the race, I'm pretty happy with the time I posted. It's not my slowest time -- that was a 4:09 time at the Salt Lake City Marathon in 2006 -- but it's still 17 minutes slower than last year's St. George. I joked that I'm a minute slower for every pound I've gain in the last 12 months.

Here's a recap of the race:

Before the gun
It was unusually cold for the start of the race -- 39 degrees -- and so when my time wasn't spent waiting in line at the Port-a-Potties, it was spent by one of the fires getting the muscles warm for the outside in.

Miles 1-7
It's really funny how good I feel after seven miles when running a marathon; I wish I could feel that good every time I run that distance. Most of that time was spent talking, laughing and expending a lot of energy. I went Hulk Hogan on the extra layer I wore, giving the crowd a little something to cheer about. I was right on track to finish under fours hours at this point.

Miles 8
I put this alone because at around mile 8 you have to run up the dreaded Veyo. It's a mile-long hill that has a 6-8% grade. From what I hear, Heartbreak Hill in Boston has nothing on Veyo. I lost a little ground at Veyo and ran it pretty slow, especially near the top.

Miles 9-13.1
After recovering from Veyo, I got back on track and picked up the pace a bit and at mile 10 or 11 me and my uncles started running with a guy pushing his friend in a wheelchair. The two have run 17 races prior to St. George, but never before had they attempted a marathon and their long run was only 11 miles. The man in the wheelchair had cerebral palsy and it was his idea to have his friend push him. It was very inspiring to see them and I hope to have a friend working in T.V. do a story about them. At the halfway mark we were two minutes over our pace, but that was because we planned to do negative splits.

Miles 13.2-18
In years past this stretch has always been my fastest because it is mostly downhill and this year was no different. About the time I round the bend and head down the hill I get a mental boost. At mile 14 a guy running the marathon with no shoes passed me.

Miles 19-21
I started to mentally have issues during this stretch. I tried to turn on my iPod Shuffle and zone out, but the thing wouldn't work. I was very close to throwing it into the crown or selling it to a spectator for 20 bucks. I eventually put it in my pocket, grabbed an Otter Pop from a little girl handing them out and trudged forward.

Miles 22-24
My uncles and I seesawed a bit: they would pass me and then a half mile later I would pass them. At mile 24 we stabilized and ran together -- misery loves company.

Miles 25-26.2
At this point I really asked myself, "Why am I doing this?" but having my uncles to commiserate with helped a lot. At mile 26 I saw my wife and child and seriously thought about crying when I saw them, but sucked it up. The plan was to run with my daughter through the end -- I did this a few races back and she liked it -- but she seemed like she weighed a ton. We crossed the line, her in tears because she wanted her mommy, me almost in tears because I was beat our of my mind.

Post Race
It was windy and in the low 60s so I got pretty cold quickly, but still decided to get an ice massage -- glad I did. I ate some ice cream and bread and longed for a shower. After the shower I indulged in my post-race meal of choice: Chalupas from Taco Bell.

I'm glad I did it and will continue to run the St.George Marathon each year. I'm semi disappointed in my time, but based on my last few weeks I've got be happy I finished upright. Two days later I can walk and will probably do a few runs this week.

20 Miles

2007-09-15T23:10:00.000-06:00

Life's been really busy lately and I haven't been able to run as much as I wish. Also, my blogging has suffered. This week was the 20-miler. Three weeks ago I ran 16 and felt really good, but last week I was slated to go 18 but ended up cutting it to 14 because I didn't feel right.

I was going to be running with the crew again -- most of my running buddies have taken up cycling and completed LOTOJA last week and are back to running now -- not to mention running my favorite route.

I did everything I usually do, but at mile 16 I hit the wall. Then again at miles 17, 18 an 19.5. I can't put my finger on why, but I'd like to think that it is because work has fatigued me and that can be remedied.

I'm hoping to straighten things out or it's going to be a long, painful marathon. I think that I right the ship but I won't know until two weeks from now. Not having a good run is a mentally tasking as it is physical. I'm thinking that I might do 18 next week to see how I do, but don't know if that would be too detrimental.

Anyone have any thoughts on the matter?

Warning: NOT CLAY Guest Blogger--My half ironman triathlon race report

2007-09-12T19:02:00.000-06:00

As Clay's bosom-buddy, he invited me to post my race report on his hallowed blog.

As a non-marathoner, I am quite honored. My name is Ben Paxton. I was inspired to do triathlons (one of my dreams) due to Clay's and my wife's marathoning (mostly Clay's!!!!).

This was a half-ironman triathlon. 1.2 mile swim, 56 mile bike, 13.1 mile run.

Below are my results (in a small field, only 100 participants):

Place - 8 (overall), 1 (age group), 7 (gender) Time and splits - 5:08:01.70

Swim - 31:51.90
Bike - 2:39:36.15
Run - 1:51:59.25

Swim: Fun time! There were no wetsuits due to the water temperature (wetsuits are more buoyant, and make you go much faster. It is advantageous to me to have a wetsuit-illegal race since I'm a good swimmer, and since I've never used one. It's bad for everyone else.). I haven't done a lot of open water swimming, but the hardest part of open-water swimming is knowing where you are going (you don't have a line on the bottom of the pool to follow).

When you lift your head to look for buoys or other swimmers, your hips drop, and you slow down and waste energy. Because I was in first place during the swim, I got to see a big blue kayak 20 feet in front of me that was leading the swim course which helped. Exited first which was the highlight of the day, but I went faster than I wanted too. I was too excited about winning the swim though.

Bike: I left with another guy that caught me in transition (more on him later). He took off like lightning. Two other people passed me within 10 miles, but no one else. I hammered the bike, but felt that it was a steady pace hammering. I caught lightning guy at mile 30, which felt great. I felt kind of guilty going out pretty fast on the bike ("Racing long" tells me to take the first quarter of the bike easy), but I kept it up and the legs felt good, so maybe it was ok.

I was in third place after the bike. I couldn't believe that I averaged 21.1 mph. Most of my training rides in the mountains of Roanoke, VA average 15-16. I didn't think I could ride that fast, but it was fun to ride without big hills!

(First picture is of me changing out of my biking gear, and putting on the running shoes)

Run: The first two miles were painful -- the first mile or two coming off a bike are always bad. Then I caught a great rhythm, and the next 5 were great. At mile 7, I tried to pick up the pace as I was feeling good, and was sure that I would finish (I do this in long training runs when I feel good). By mile 8 I was in agony, so it didn't work this time (and I probably only ran that mile 15 seconds faster or so. I don't know exactly as I had given up timing my splits at this point in the race.)

Finishing the last five miles was extremely difficult. I wanted to walk bad, but didn't let myself. Those last few miles went on forever, and I wasn't sure I'd make it (only at mile 8 and again at 10). I started off the run with a gel, and another at mile 2, and was drinking HEED (like Gatorade) at the aid stations. I got a bad side cramp at mile 3 and then another one. These 2 side cramps stayed with me until mile 8 or so. But I switched to water, and no more HEED or gels. I think that helped (It may have helped my cramping, but I think I underfueled my run).

I had a calf cramp at mile 11 that struck so fast, it almost took me to the ground. But I slowed a bit, and it went away not to return. My ITB was hurting the last mile or two, but not that much, since I could still run. I also noticed a blister around mile 8, but I welcomed it as it was a different kind of pain than what was going on in my legs (a day later it is not so cool). But the stabbing/sharp pain felt nice during the race. The finish with the family there was sweet. 8:33 miles, which is really good for me.

General: This was my first triathlon, and I did much better than I expected. I wanted to break 6 hours when I started. I wanted to use this race as preparation for the Louisville Ironman next year (i.e. Ironman length pacing and heart rate zone). But my place in the small field kept me going faster and faster with delusions of grandeur, since I was near the front. My RPE was much higher than I wanted in all 3 legs. I was happy with it though.

Right On Track -- 16 Miles

2007-08-26T18:37:00.000-06:00

With six weeks until the St. George Marathon, I feel safe in saying that I'm right on track. I used my head and didn't run down the canyon again; instead I ran eight miles to the mouth of the canyon and back.

It was nice to challenge myself by going uphill so much and I gained a lot of confidence in the process. A week ago I was thinking of running this route, but didn't feel like I can do it -- what a difference a week makes.

The one downfall is I didn't run at all other than Saturday; partly by design because I felt I needed to take it easy after last week's run. This week I'm going to make it a recovery week and make my long run eight miles or so before doing an 18- and 20-miler the following weeks.

This is the plan for this week: three five-milers and an eight-miler.

Here are the stats for yesterday's run:

Mileage - 16
Time - 155 minutes
Comfort - 10

Bob Marshall

2007-08-22T00:56:00.000-06:00

A few months back, I blogged about a story I'd read about Bob Marshall running Boston with ALS. It was a touching story, so I told my friend, Kathy Aiken, at the local station that this was a great story she should feature. She did it, and it was great. All I know is that I'll cherish each stride from here on out.

Beep Beep -- 14 Miles

2007-08-19T17:20:00.000-06:00

Like every Saturday morning, I woke up early to inflict pain on myself by running a long run. The distances range between 10 and 20 miles, depending on what race I'm training for. I don't have a set route I take and lately I've been driving miles from my house, leaving my car in a parking lot and running back.

Yesterday I parked at Snowbird and then ran to my in-laws, where we would be having breakfast before my brother-in-law's wedding. First off, it was a dumb run because seven of the 14 miles were a steep downhill grade that has brought me to a limp today. About two miles into my run, I passed Tanner's Flat, a popular campsite, and on the other side of the road there was a coyote. I think that was the second time in my life that I've seen a coyote in the wild and thought it was pretty cool to see. It seemed skittish, but accustomed to people.

I rounded the next bend in the road when I heard a sound. I looked behind me to see either the same or another coyote. I didn't think much of it and continued to run. A half mile later my shoelace came untied and I stopped to tie it. As I started to bend down, I looked behind me to find that the coyote was following me.

As I got on one knee to tie my shoe I saw the coyote's pace quicken towards me. I finished tying my shoe, stood up, grabbed a cantaloupe-sized rock and started running again. I figured if he attacked me, I'd bludgeon him. Two hundred meters later I ditched the rock and picked up my pace. A minute later, I think a driver that was coming up the canyon realized what may be happening and passed me and veered off at the coyote and scared him off.

All I could think was that my wife and her family wouldn't be happy if I stole my brother-in-law's thunder by being mauled by a coyote.

Here are the stats from today's run:

Mileage - 14
Time - 125 minutes
Comfort during the run - 9
Comfort the day after - 2

The week's stats:

Mileage - 18
Time - 162 minutes
Comfort - 9

An Easy Four

2007-08-19T17:11:00.000-06:00

Tuesday I ran a quick and easy four-miler on the treadmill. I didn't want to push it too hard, but felt that if I ran a little it would loosen up the legs. I still hate the treadmill, but it has saved me because of the heat this summer.

Nothing much to report on it. I felt good; better than I thought I would. I was going to run at a slower pace, but because I was feeling good I picked it up. In hindsight, and not that I didn't feel good, I should have taken it easier.

Here are the stats for Tuesday's run:

Mileage - 4
Time - 37 minutes
Comfort - 9

Provo River Half Marathon: Not Too Shabby

2007-08-11T11:02:00.000-06:00

I didn't get the three-miler in I wanted due to a busy schedule. However, I'm pretty proud of my time in this morning's Provo River Half Marathon.

Today's race was my second fastest half marathon I've posted to date -- 1:53:45. I can't remember if I posted what my goal was, but I was hoping for a 1:55, so I can take pride in my time and it gives me confidence as I prepare for St. George. Last year, even though I ran my fastest time (1:46), I really didn't run my own race; having started faster than normal and entering the "bite me" zone by mile four.

Today I owned my race; starting at pace that was comfortable and allowed me to settled into a rhythm and good pace. My breathing was strong even when I did the uphill and then sped up during the second half of the race. This is my third time running this race and is my favorite of the four half marathons I've run -- Moab, Ogden, Salt Lake and Provo. It's fast, cool in the canyon and beautiful.

With Provo behind me, the real fun begins as the serious training starts. I've slacked a bit in the last few weeks with my midweek runs, but I intend to remedy that.

Here are the stats for today's run:

Mileage - 13.1 (Provo River Half Marathon)
Time - 1:53:45
Comfort -- 10

Here are the stats for this week's run:

Mileage - 15.1
Time - 133 minutes
Comfort - 10

Three Days Left

2007-08-08T21:02:00.000-06:00

Actually less then three days until the Provo River Half Marathon. If you've never run it, you are missing out. This is my third in four years -- missed it two years ago because I was a scoutmaster and camping that weekend.

I'm excited and cautiously optimistic. There's something about running your slowest half marathon that just eats at you and mentally hurts you. I ran a 2:01 at Ogden a few months ago, my slowest to date, and my confidence was rocked a bit. However, this weekend, while I don't plan to run my fastest, I do plan on at least shaving five minutes off my Ogden time. The two times I've ran Provo I posted a 1:54 and 1:46. We'll see how I do.

I ran two miles today just to keep the legs loose and will plan on another three at some point tomorrow. Today's run was on the treadmill again and it was pretty straightforward: run at an even pace.

Here are today's stats:

Mileage - 2
Time - 19 minutes
Comfort - 10

12 Miles

2007-08-04T14:59:00.000-06:00

One week until the Provo River Half Marathon and instead of tapering like any runner would do, I decided to run 12 miles. I had the same starting point as last week's long run, only I took a shorter route home and started at 10:30 a.m. instead of 6:30 a.m.

I really thought I was crazy to do this since I didn't have lunch yesterday and my dinner was excellent Japanese food at Tepanyaki; not my traditional long-run meal. Not to mention I was going to run in the heat. All this spelled disaster and I thought I would be calling my wife to pick me up at mile five.

However, I think that nerves played in my favor; I started with a Gatorade in hand so I had some quick carbos and I was never without fluids to either drink or dump on me. At almost every convenience store I filled the Gatorade bottle with ice and water and with 4.5 miles to I bought another Gatorade to make sure I had enough electrolytes. I'm guess half of my water was dumped on my body, which proved to be a good idea.

I actually felt better after this run than I did my 13.5-miler last week -- I felt like I was getting stronger near the end. That's really encouraging. Some might ask why I ran a 12-miler the week before a race. The answer is that I've got bigger fish to fry: the St. George Marathon in October. I want to make sure I'm ready and can hit my long runs unlike when I was training for Ogden.

Here are stats for today's run:

Mileage - 12
Minutes - 115 minutes
Comfort - 9

This week's stats:
Mileage - 16
Minutes - 154 minutes
Comfort - 8.5

Running Home

2007-08-04T14:49:00.000-06:00

Because work has been really busy, I haven't been able to get my running in -- my work comps my an hour a day outside of lunch to workout at the office gym. The only time I got to run during the week was when I ran home -- four miles -- from work on Thursday.

I don't know what it is about short runs, but they seem to be harder than my longer runs. Maybe it's just a mental thing, but, man, I sure hate them. Some of it may be because I run them at the end of the day and the belly's a little stuffed from lunch, which I had Chinese food on this day.

Here are the stats from this run:

Mileage - 4
Time - 39 minutes
Comfort - 7

13.5 Miles

2007-08-04T14:27:00.000-06:00

After a miserable four-mile run earlier in the week, I was a bit skeptical that I would have a nice long run a few days later. I'm starting to believe that I'm better at long runs than shorter ones; maybe some of that has to do with the fact that I get really amped up and do a good job at carboloading.

I decided to run a new route and dropped my car off and run home. It was great because I woke up early and ran in the cool morning, a welcome relief since the temperature has been scorching lately.

As opposed to Tuesday's run, I felt really good and brought my confidence up for the Provo River. I even ran it pretty fast, though I probably shouldn't have.

Here are the stats for the run:

Mileage - 13.5
Time - 125
Comfort - 9

Stats for the week:

Mileage - 17.5
Time - 164
Comfort - 8

2+2=4

2007-07-24T14:25:00.000-06:00

I don't know what it was today, but I ended breaking my run up into two two-mile runs. I felt pretty good when I took off, but around 1.5 miles I was empty. I can't blame it on the heat because I was running with water. It could've been that I didn't have many carbs in me.

After I got to the two-mile mark, I walked home and had something to eat. After 30 minutes or so I decided to go out and run another two. I'm glad I did, but I still felt pretty tired and beat up. I think that I had too much protein and not enough carbs.

I'm hoping that tomorrow's run is better than today's.

Here are the stats:

Mileage - 4
Time - 39 minutes
Comfort - 5

Less Beefy

2007-07-23T08:29:00.000-06:00

I weighed in today and I've lost 2.5 pounds. Since I have been running a lot in the past few weeks, I'm not sure I can attribute it entirely to that, but I'd say the change in diet has played a major factor.

I've eaten more fruits and vegetables and cut my portions. However, one thing that I will not do is drink diet or sugar free drinks. I had a sugar free Red Bull on Saturday and it was like choking down medicine. I'm convinced that diet and sugar free drinks are all that is wrong with the world today.

Looking to lose another 2.5 pounds next week.

Long Run -- 9

2007-07-21T12:39:00.000-06:00

I got out the door early this morning -- 6:30 a.m. -- to do my nine-mile run. I thought getting up at that time would help me beat the heat, but I was wrong. Because I drove my car to the starting point I didn't get on the road until just before 7 a.m. and by 8 a.m. it was 81 degrees. I know that sounds mild, but when you are running it feels exponentially hotter.

The run was OK. My legs were pretty tired for most of the run, and while I didn't feel like I was straining with each step, I didn't feel as strong as my mid-week runs. I'm thinking I might replace one varied run this week with an easy run.

One thing is certain, doing a long run by myself isn't the same as doing it with friends. Most of my running buddies have been focusing on biking this year and have reserved their Saturdays for bike rides since a few of them are riding LOTOJA and that's their main initiative. Regardless, I've got to get back to having excellent runs and can't blame it on other things.

With three weeks until Provo, I'm hoping to be in great shape to at least run a two-hour race. I'm not sure if I want to push it hard, especially with St. George just around the corner, but I'm considering using it as a long run. This week I'm adding two miles to the weekly total and I'm looking at four miles on Monday, five miles on Wednesday, three on Thursday and 10 on Saturday.

Here are the stats:

Mileage - 9
Minutes - 85 minutes
Comfort - 7

This week's stats:

Mileage - 20
Minutes - 190 minutes
Comfort - 8

Easy Three

2007-07-19T17:11:00.001-06:00

As promised, I did an easy three today. Once again it was on the treadmill, and I'll tell you what, I'm ready to get back on the road so I'm thinking I might start pulling my crack out of bed to run in the mornings. The weather is unbelievably hot in Utah right now and I'm not ready to brave the heat again.

Not much to report except it got really boring running at one tempo despite watching X-Men 2. I'm starting to incorporate some weight training into my running to firm up the body a bit and shed that winter coat. I did this a few years ago and it really helped a lot. I'm looking forward to mine nine-miler on Saturday, but not sure I'll be able to find someone to run with.

Here are the stats:

Mileage - 3
Time - 30 minutes
Comfort - 10

Intervals

2007-07-18T16:43:00.000-06:00

Even though my legs were a little tired from my "hill" running yesterday, I decided to push myself a bit and do some intervals. I did an easy mile warm-up then for the next four miles I ran half-mile intervals, alternating every half mile between a 8-minute and 9:30-minute mile pace.

I really felt good and could have done more. Surprisingly it was harder to slow down then it was to amp up the speed. I really needed to do that to vary my heart rate. My breathing was really strong and I got in a good rhythm, I hope it will be the same when I'm running the Provo River Half in a few weeks.

One of the things I don't like about a treadmill is that the sweat doesn't evaporate, but just pours down my face and body. Us Blackhams sweat so much that I feel that I need to run with a snorkel in order to breath. Another this is that, even though I wear dri-fit apparel, the sweat as absorbed in the shirt and makes it heavy, not to mention the friction on certain parts of my torso.

Overall it was a good run and I'm planning on doing more mid-distant runs during the week.

Here are the stats:

Mileage - 5
Time - 45 minutes
Comfort - 9

Beefy

2007-07-18T09:25:00.000-06:00

I started a weight loss challenge with some friends yesterday and let me tell you it's a good thing too because I'm getting BEEFY. It was a $10 buy-in, the competition goes for two months and person who loses the highest percentage of body fat takes the pot.

I weighed in at a fleshy 209 (clothes on) and that came as quite a shock because that was close to what I was when I started running a few years ago. I attribute some of it to becoming a parent, stress at an old job, eating poorly and my 11 o'clock craving of Oreos.

Even though I'm running a lot, I'm not eating right so I'm hoping to go back to my old ways and eat better so I can shed the pounds. By the time the St. George Marathon comes around I hope to have shed at least 20 pounds; I think that is reasonable and safe.

Long live the beef.

Hills

2007-07-17T17:10:00.000-06:00

I pushed my Monday run to today, partly because a group of friends are having a weight loss challenge and we weighed in today and I wanted to save any exercise for the first day.

I'm doing this challenge because, despite running, my pants are getting a lot tighter and noticed that I've put on a lot of weight. I knew I was gaining weight when I'd mention to someone that I had just ran 10 miles and they'd look at my gut and say, "You run?" That's happened three times in the last month.

I decided to run hills on the treadmill to vary my workout and push myself a little harder. I've got 20-plus days to get myself into better shape and shed some of my winter coat before the Provo River Half. I'm hoping by shedding the extra pounds my legs won't get as tired.

I think it was good to do the hills; it made me breath hard which will help strengthen my lungs and heart. My heart rate didn't go up as high as I thought it would, but by the end of the run I was tired despite only running three miles.

Here are the stats:

Mileage - 3
Time - 30 minutes
Comfort - 8

A Lonely 10 Miles

2007-07-14T11:35:00.000-06:00

Because things were extremely busy on Wednesday, I wasn't able to get my run in. I don't think that it hurt me because me legs probably could use the rest. Today I took off on a 10-mile out-and-back course that I used to run a lot before I bought my Garmin.

For one reason or another today's 10 was more of a challenge than last Saturday's run. The only thing I can think of is that by running alone and without music, my mind was focused too much on the heat and the tightness I've had in my lower right leg for some time now.

Today's run felt more mentally challenging than anything. At one point I felt like cutting it short and only running eight, but finished the 10 and got a boost of confidence. After the run I soaked my legs from the knee down in ice water to reduce any swelling I might have. I can already feel a difference and currently down feel the tightness in the section of my leg between the calf and Achilles tendon.

I'm looking at running three on Monday, five on Wednesday, three on Thursday and nine on Saturday. I feel I need to add more distance to some runs during the week.

Here are the stats for the week and today's run:

Mileage - 10
Time - 99 minutes
Comfort - 7

Mileage - 17
Time - 164 minutes
Comfort - 7.8

Intervals

2007-07-11T17:24:00.000-06:00

I'm actually not minding the treadmill as much and with the poor air quality it's a good thing. I've never run on a treadmill when I can watch T.V. Usually I would spend my time watching the minutes and seconds slowly tick down, which to me is like watching paint dry.

I've decided that I need to do intervals once a week so today I ran half-mile intervals for four miles: trading off running a 10-minute-mile pace and a 7:30-minute-mile pace. Also, I checked my heart rate at the end of each half mile and noticed that my highest bpm reached 162, which I was extremely pleased with. I can tell my lungs are getting stronger, something I was really worried about a few weeks back.

Another thing is that I'm getting back my discipline and love of running. This blog is really helping in the discipline portion and subsequently carries over to the love of running because that was being affected by bad runs. You see where I'm going with this. Now I need to shed some pounds so my legs and feet don't suffer injury. That and I'm overweight despite being able to run the way I do. I'm remedying that with a weight loss challenge some buddies are putting together -- I plan on kicking the crap out of them. I'll probably note my progress on this blog.

Here are the stats for the run:

Mileage - 4
Time - 35 minutes
Comfort - 9

More Treadmill Running

2007-07-09T17:13:00.000-06:00

It was another three miles on the treadmill today. I can still feel that my legs are recovering from a busy last week and my 10-miler so I'm glad that I did a quick and easy three miles today.

Normally I'd run outside, but here in Utah it's been really hot and because there are so many wildfires burning around the state the air quality is horrible. When you can hardly see the giant mountain ranges you know it's bad.

I may go for a bike ride a little later tonight, but still not sure. Because I'm amping up the mileage, I need to make sure I'm not putting too much strain on the legs, especially with a race five weeks away.

One thing that I've noticed is that my heart rate is getting better and my breathing is stronger. I haven't been using my monitor like I should, but today I would periodically hold the sensors and my heart rate never got above 135. That seems to be an indication that I'm getting back to my old self.

Here are the stats for today's run:

Mileage - 3
Time - 30 minutes
Comfort - 9

A 10-Miler

2007-07-07T18:41:00.000-06:00

I think a previous post suggested that I would run six or seven miles, eight at the most. So if you've tracked my running you'll be surprised to see that today's run was 10 miles. Last night I went to a rodeo and spent the night at a cabin and ran with my wife's aunt and uncles.

One of her uncles is training for his first marathon and his training called for 10 miles. I wasn't I wanted to run that much, but figured I could turn around at any point. The first five miles was a little more challenging since I woke up and went without time to get the body ready. The second half of the run was really good and felt like I could run more if I needed to, which is good since I'm running a half marathon in five weeks.

It was the first time I've run with someone since my last half marathon and I really missed it. Besides the great company, the scenery was unbelievable. We ran a little slower than I would have liked, but not by much.

Another good bit of news is my Garmin is working again. My wife's uncle brought up his charger and it seems that my GPS isn't fried, but my charger. That should cost me $25-30 to replace.

I'm thinking next week's schedule looks like this: Monday three miles, Wednesday four miles, Thursday three miles and Saturday nine miles.

Here are the stats from today's run and the week:
Mileage - 10
Time - 106
Comfort - 8.5

Mileage - 21
Time - 211 minutes
Comfort - 8.5

Three Miles on the Treadmill

2007-07-07T18:32:00.000-06:00

For the second consecutive day I took my running inside. Because I was planning on a long run Saturday so I took it easy; running three miles Friday at a 10 minute pace. I made sure I was comfortable and resisted the urge to crank up the speed to finish quicker.

Even though I don't like the treadmill, I'm glad I did it because yesterday was one of the hottest days of the year and I don't think the heat would have served me well the day before a long run.

Here are the stats for Friday's run:
Mileage - 3
Minutes - 30 minutes
Comfort - 9

The "Dread" Mill

2007-07-05T19:39:00.000-06:00

I took my running inside since it was blistering hot and even a little muggy by Utah standards. I didn't want to because the treadmill drives me nuts. Maybe I have ADD, but sitting in one place after years of running outside just isn't for me anymore; except for today.

To pass the time I turned on Seinfeld and did some intervals. I ran the first half mile at a 10-minute-per-mile pace, and then the second half mile at a 7:30-minute-per-mile pace and then alternated for four miles. Personally, I feel the treadmill is easier and isn't a fair assessment as to where I am with my training but has its pluses; controlled pace, cooler environment, etc.

Another reason I decided to go inside was because my Garmin Forerunner 201 is having some issues; the battery is dead and the charger isn't working. I felt really good and was able to focus on my stride and breathing while watching the Soup Nazi.

Here are the stats for the run:

Mileage - 4
Time - 35 minutes
Comfort - 9

Tuesday: Short Run at the End of a Long Day

2007-07-05T11:35:00.000-06:00

As you'll be able to tell from Saturday's post, I was supposed to run on Monday instead of Tuesday. Truth is I wasn't feeling it and pushed it until Tuesday in hopes my legs would feel more rested. I was right.

Despite temperatures in the low 90s and a fairly strong headwind, my run was really good. I ran the four miles home from work and even with the hot weather it didn't affect me very much until the last half mile when I turned a corner and no longer had the headwind to cool me -- if you consider a warm wind cooling. After turning the corner the sweat came pouring down me and I ended up drinking the majority of my water in that distance. I felt strong when I finished, but because of the heat I didn't feel like I could handle much more.

One thing that has bummed me out is that it appears my Garmin Forerunner 201 is out of battery and either the DC plug or charger is fried. I can't seem to get the GPS to charge which may result in treadmill running.

I didn't get out for a Fourth of July race. My revised schedule is as follows: Today (Thursday) four miles, Friday three miles, Saturday 6-8 miles.

Here are the stats for Tuesday's run:

Mileage - 4
Time - 40 minutes
Comfort - 8

7 Miles

2007-06-30T13:40:00.000-06:00

Some days you feel it, others you don't. Today was a day that I didn't feel it. From the moment I stepped out the door I could sense my legs were tired from an active week and that my run wasn't going to be very comfortable.

I took the same route as last week and just added an extra half mile on the end. I could try and blame it on any number of things -- not being properly hydrated, warm weather, etc. -- but that wouldn't be right. The truth is I just had an active week and my legs didn't recover like I thought they would.

With the Fourth of July next week, I'm thinking I might run a race as training and I'm eying a 10K that's taking place a few miles from my house. It that's the case, my week should look like this: Monday four miles, Wednesday 10K, Thursday three miles and Saturday another six miles.

Here are today's stats as well as the stats for the week:
Mileage - 7
Time - 68 minutes
Comfort - 6.5

Week's Stats:
Mileage - 18
Time - 158 minutes
Average Comfort - 7.7

Recovery

2007-06-28T22:02:00.000-06:00

I ran just three miles today to recover from the past couple of runs. Though none of them were long runs, I think the hike with the RNBC and the quasi speed runs did me in because I'm feeling it in my quads.

Despite the sore quads, I felt really good and could have gone a lot longer but I'll save that for Saturdays 7-milers. I think that I figured out my problems from a few weeks ago and no longer have heavy legs, bad breathing, etc. Seems that slowing down a bit, ditching the music and changing the diet has been key all while running at more than ideal temperatures -- today's was 90 at 8:45 p.m.. I still drink Red Bull, but have been downing more water and not partaking of the sodas in the work fridge.

Tomorrow's a rest day and I'm looking forward to the 7-miler on Saturday.

Here are today's stats:
Mileage - 3
Time - 29 minutes
Comfort - 9

Hit the Track

2007-06-27T15:35:00.000-06:00

Despite running on a track and wearing a dark blue shirt, my run in 90-plus degree weather didn't feel too bad -- I wasn't aware of how hot it was until just now.

Originally I had planned to run four miles -- I forgot to bring my normal running shoes and ended up running in Nike Frees -- and while I did that on the track, three of those miles were run doing 800 meter runs at a 8 minute mile pace with a minute break between. Having hiked the night before and my thighs feeling a little sore with the downhill from the hike, I was curious to see how my legs would feel, especially since they've been heavy lately.

After a mile warmup at my normal pace, I set off on my 800 and to my surprise I felt really good. After a few 800s and starting to feel it a little in my lungs, I decided to make sure I was focusing on my breathing and recovery. After a thought about doing only four instead of six I sucked it up and felt great in the final two.

Here are my stats and splits:

Mileage - 4

3:58

4:02

3:56

3:59

3:57

3:43

Time - 33:33 (not including the minute recoveries)

Comfort - 9

Hike

2007-06-26T23:02:00.000-06:00

I've decided to add cross training to my running and today, instead of going on the elliptical or riding my bike, I took advantage of Utah's outdoors and headed to the hills for a hike with the RNBC hiking group -- it was the first hike of the season.

We went four miles with an increase of elevation of over 1,000 feet; from 5,250 to 6,300. The views of the city and valley were unreal. It kills me when people say that there is nothing to do in Utah. To that I respond, "Stay away."

I kept good company, too, and passed the time talking to a guy who has run and won ultra marathons in Utah. That is a race that I've had no interest in trying in the past, but the way he talked about it started to get me thinking about trying one. Also, I'm starting to think that maybe I should start doing some trail running; it's easier on the body, cooler weather, and the scenery is awesome.

I can't wait to go hiking again. I think that I take Utah's outdoors for granted.

Here are the stats for the hike:

Mileage - 4
Time - 1:50
Comfort - 10

Today's Run

2007-06-25T14:40:00.000-06:00

Instead of waking up early or waiting until the sun goes down to run, I decided to run on my lunch. Fortunately for me the weather wasn't as scorching as it has been -- a mild 83 degrees. Also, after a favorable experience on the trail I ran Saturday, I decided to run the trail again but on a stretch 3-4 miles to the south. It felt cooler than my original "work route" even with the dip in temperature; not to mention it didn't play with my mind as much.

Overall the run was good. I'm still feeling more winded than normal (that's code for fat), but my legs didn't feel heavy; I think that's a sign they're getting aclimated again. I resisted the urge to pick up the pace the last mile and focused on breathing and just feeling good. I was feeling so crappy a few weeks ago that I didn' even want to run. Ditching the music and slowing pace has definitely been key.

Here are today's stats:
Miles - 4
Minutes - 38
Comfort - 7.5

Six Miles

2007-06-23T09:10:00.000-06:00

I decided to run six miles today. I was able to roll myself out of bed before 8 a.m. to beat the heat -- I didn't check the temperature before my run, but it is 81 degrees right now and I'm guessing it was around 73 when I started-- and I can't tell you the difference. Not only does it make a difference physically but mentally as well; my focus being on my breathing and not how hot it is and how long until I'm done.

Also, I decided to run along a paved river trail and not the concrete jungle I usual run through. It took me a mile to get warmed up and feeling good and like I did on Thursday, I kept a slower pace which has made a big difference. This week I ended up running 18 miles, but instead of increasing the overall mileage, next week I'll try and keep it at 18 miles -- I'm looking at Monday and Wednesday 4 miles again and 3 miles on Thursday with a 7 miler on Saturday.

Overall it was a good run and with the exception of Monday and Wednesday's runs, it was a good week. Muscles in my back are bothering me and I'm thinking that is associated with tight hamstrings.

Here are today's stats:
Mileage - 6
Time - 58 minutes
Comfort - 8

Cooler Weather + Better Eating + No Music = Better Run

2007-06-22T09:38:00.000-06:00

I changed things up a little yesterday on my run; instead of running in 99 degree weather I waited until 8:30 p.m for the temperature to drop to a frigid 86 degrees, left the iPod at home so I could focus on my breathing, and ate a lighter lunch. The result was a better run. I also decided to take it a little slower at the start and let my body get into it before I picked up the pace.

By doing this my legs felt a little fresher, my breathing was easier and I felt like I could go an extra mile or two, something that hasn't been the case during my last few runs.

Here are the stats:

Mileage - 4
Time - 40 minutes
Comfort - 8

Hot Run

2007-06-20T14:40:00.000-06:00

I didn't listen to my co-workers when they said that it was too hot to run; according to weather.com it was 99 degrees. Instead, I figured that I needed to get a run in despite the heat otherwise my laziness would get the better of me later tonight.

I'm glad I went, though I didn't feel the best. I'm not sure if it is my diet, the heat or the fact that I'm fatter than usual that is slowing me up. Chances are it's a combination of the three. My breathing isn't as light as it's been in the past, but that could be due to me listening to music -- I tend to breathe to the beat of the music. If nothing else, I'm getting a good tan on my arms, legs and face.

Here are my stats for the run:
Miles - 4
Time - 38 minutes
Comfort - 6

Been a long time

2007-06-19T16:27:00.000-06:00

I guess you can say I've been busy. A week after Ogden I headed up to Oregon for five days the annual family vacation. I got home from Oregon and then returned the next day for business. Three days after getting home from Oregon the second time I left to Orlando for a trade show, returning three days later.

I used those trips as an excuse not to run, but after trying to ramp up the mileage I've realized that I'm out of shape. My legs feel heavy and tire quickly, and I'm having a hard time getting my lungs back, not to mention my belly's getting bigger. This has motivated me to get back in shape, change my diet and do additional cardio -- biking, ultimate Frisbee, etc.

I'm signed up for the Provo River Half Marathon in August and I've also got a bib for the St. George Marathon and will try and run a P.R. in both this year. I feel that is a bold goal since I just ran my slowest half, 2:01, a good 15 minutes slower than my half P.R.

In addition to using this blog for random thoughts, I'm going to start using it for tracking my training so people can see how my runs are and how I'm feeling.

Tune in.

A Friendly Reminder...

2007-05-21T14:06:00.000-06:00

...why you don't run in cotton and need to use them band-aids.

Ogden Half Marathon

2007-05-19T20:23:00.000-06:00

I ran the Ogden Half Marathon today and there are a few things that I learned from the run that I hope benefit me in the future. Originally I was signed up for the marathon, but after realizing that I was in no shape to run it, I "downgraded" to the half.

If you've never run Ogden, I highly recommend it. It's beautiful, and if the first half is a fraction as beautiful as the second then you're in for a treat -- the scenery is great. The second half, which is the half's course is very nice and will all but a half mile or so it is all downhill. I saw a few folks I knew and ran with them for a while, and though it was fun to catch up it was tough to make up the ground to finish around 1:55-2:00

Back to what I learned:

Always listen to the voice of reason
Like I said, I wasn't in any shape to run the full, but I really wanted to. Fortunately I didn't because I ran my slowest and worst half ever; feeling miserable the last two miles

Train
This is obvious, but I need the reminder. I was so wiped at the end that I found myself wanting to cuss at spectators and didn't have the strength to do my patented heel kick.

Run your own race
I think I've said this before. By the time I stopped socializing and actually started running I was a good five to 10 minutes behind the two-hour mark. I finished 2:01:35. Not bad, but still not under two hours.

A bad race like this motivates me to train better and take it serious. Next stop Provo River Half Marathon in August.

Inspiring Story

2007-05-16T20:01:00.000-06:00

I came across this article as I was perusing the D-News, Salt Lake Tribune and other news outlets. Anything that has the word "running" in the headline seems to grab my attention. Mainly because I like running and I feel that it is a sport -- at least here in Utah -- that doesn't garner enough media attention.

Maybe it's because not enough writers actually run marathons -- I don't blame them either, it's grueling -- and talk to other runners and hear their stories of overcoming a life-threatening disease and wanting to prove to themselves and others that they can beat it or complete a marathon. Maybe it's because we as a public would rather read about how a high-paid athlete is complaining about the millions of dollars they are making. Who knows.

But it is a story like this that makes you value life and stay optimistic and try to beat the odds, though physically Bob Marshall never will.

I hope you enjoy it as much as I did. And if you did, drop a nice note to the writer, she did a great job. She responded to me when I sent her an e-mail saying that she wishes she could be at the finish line to see him cross.

Marathon run more than a race
Couple remains positive despite their growing health concerns
By Elaine Jarvik
Deseret Morning News

If a 53-year-old man can run two marathons in two weeks, he'll probably be fooled into thinking he's healthy, even though his body knows otherwise. Even if he has a persistent tremor in his shoulder, he won't be worried.

But four days after running the Chicago Marathon last October, Bob Marshall sat in his doctor's office in Salt Lake City and got the bad news. He had ALS, a disease with the gloomiest of prognoses.
Now, six months later, just as promised, Bob is losing ground. He can no longer open a water bottle or tie his running shoes, two facts that are especially ironic given the fact that today he'll be running the Boston Marathon.
But that's how it sometimes is with amyotrophic lateral sclerosis, also known as Lou Gehrig's disease. You might lose fine motor coordination but your legs will still plod along at a fairly respectable pace. And then slowly, but never slowly enough, you start to lose use of your arms and legs as well, and then your voice, and, finally, the muscles that control your breathing.
The fact that he can stand in his kitchen and look all the way down that road is what is particularly scary, Bob says. Like a marathon, ASL starts out OK and ends up a grueling test of endurance.
Bob will be in the second pack of runners on Patriot's Day in Boston. When the starting gun for this second wave goes off at 10:30 in the morning in the suburb of Hoppington, Bob will head off at a 12-minute-mile pace. Every few miles he'll walk. Running and walking alongside will be his good friends Tom Loken, Paula Vernon and Donna Thomas, who can each run a lot faster but have chosen to keep Bob company.
Bob qualified for the Boston Marathon, the granddaddy of all marathons, by just four seconds, running a 3:34:56 in St. George. Time was on his side that day.
This is the Marshall family's second piece of really bad news. The first was Bob's wife's diagnosis of non-Hodgkin's lymphoma 14 years ago, when she was 37. Debi has told this story so many times she rattles off the numbers: "I was given days, if not hours, to live. I had five children under the age of 10. I've had 64 chemotherapy treatments and I receive blood transfusions every three weeks." She's been bald seven times. Of the 25 people in her original lymphoma support group, only three are still alive.
"I guess the point is, we've counted on me dying and have prepared the kids for that. And Bob was always going to be here." Bob's diagnosis left Debi disoriented, "like being underwater," she says. "I couldn't see clearly. I'm a real list person, but I didn't know what to do."
Over the past six months, Bob and Debi have worked hard to be upbeat (Debi puts words of encouragement on Bob's pillow every day) and philosophical. ("If I look back on Oct. 26, I'm grateful I got that diagnosis instead of dying of a heart attack," Bob says.)
There is no cure and no known cause of ALS. Anecdotally, "quite a few people with ALS were runners and soccer players and football players," so maybe injuries play a part, he says. Once a person has ALS, strenuous exercise can make him weaker, but doesn't seem to make the disease progress any faster. Regular exercise that stretches the muscles helps with flexibility, but weightlifting or running don't make the muscles stronger.
"You know what's so hard?" says Bob. "Opening baggies." And pulling up his socks.
Sitting in their kitchen on a gray spring day, the Marshalls talk about the meaning of their double whammy of random bad luck.
"Maybe we're supposed to get the message out not to give up," Debi says. "That's not why we got it," says Bob. "That's what we're going to do with it."
"I feel like we were meant to give people some hope," answers Debi, who at 51 is nearly always exhausted and in pain, and one doctor's visit away from more bad news. "I just make myself get up and go. Get up and live. Today is what we have."
But hadn't they already learned that lesson already? That's what Bob wonders.
The Marshalls have lived with death for so long that nobody in the family looks for euphemisms. "Team Terminal," Bob and Debi's children call their parents.
They'll all be at the finish line in Boston. Bob is hoping to make it across in the six hours and 45 minutes allotted for a medal. Most of the other runners and their families will have already gone home by then, but the Marshalls will be celebrating.

My Greatest Moment in Running

2007-05-14T10:17:00.000-06:00

I thought that I'd show a bit of my sentimental side. Some might think that I'm going to write about setting a P.R. (personal record) or placing in the top three of my division, but neither is the case.

This moment happened on Saturday, March 17, 2007 at the Canyonlands Half Marathon at about the 13-mile mark.

First off, a marathon or half marathon can be emotional depending on the person because you've pushed your body to its limits, and like anything you accomplish that you thought was at one time impossible or just a dream. Then, as you are finishing you see the ones you love that either directly or indirectly supported through your training, and tears seem to well up. I remember this happening at my first two marathons -- Salt Lake and St. George. Us Blackhams have overactive tear ducts so I think it is no surprise to anyone, but I still kept my sunglasses on so they couldn't see.

Saturday was different. As I neared the finish line I looked and found my family. Addie was so excited to see me, so I picked her up and I carried her across the line with me. Those last 100 meters were be far the best of any 100 meters I've ever run. Addie seemed to enjoy it too, screaming, "Yeaaaaaaahh" and "Weeeeeee" as I ran with her. To make it even better, I got a picture of it for all to see.

Regardless if I ever qualify for the Boston Marathon or achieve my running goals, this will stand out as a crowning moment in my running career.

Music

2007-05-11T10:55:00.000-06:00

Unless I'm going on a long run by myself -- which I've done a few times the last couple of weeks -- or I anticipate running a race on my own, I don't normally run with music. It's really weird, but I find that music gets me out of my rhythm and I start breathing to the beat of the music unless I start the music a few miles in and I'm already in a groove.

Anyway, I've embedded a Last.fm widget on the blog so people can see some of the music I run to. I'm always looking for some good running music, so if you've got any suggestions let me know.

So You Want to Run…Part 2

2007-05-08T08:32:00.000-06:00

Here are more of my helpful hints to get you running. As more come to mind, I may update the list and add to it.

Go to a specialty running store to buy your shoes

I was always under the impression that by going to a specialty running store I was going to get hosed with an overpriced shoe. The truth is the prices are pretty much the same unless a big box store is having a killer sale. But by getting your first pair of running shoes at a specialty store you are assured that it is the right shoe. These stores are usually locally owned and operated – not franchised stores – and they take the time to analyze your walk, and give you various shoes to try on and make sure that you are happy before you leave. To them this is a passion and not just a job.

If you are on a budget, go and get the first pair at the specialty shop, then start looking for deals online for your next pair. My store of choice is Wasatch Running Center. They are good guys and will help you out. Tell them I sent you.

Take it easy

I cringe each time I hear a friend or an associate say that they started running and they ran 7-minute miles but felt like crap. Two things will happen if they keep it up: first, they will probably get injured – most likely shin splints – and second, they will get burned out quickly and stop running because it is too hard, and that is only if they don’t get injured first. Regardless, their running days will come to a screeching halt. The common misconception is that running is hard. Not true. Sure it takes some time to get started, but running is hard because you make it that way.

Here is my advice, start by finding a beginners’ running program. I found this one on RunnersWorld.com, and I swear by it. At first glance it doesn’t look hard because it requires that you walk and run. But trust me, it eases you into the rigors of running, plus it helps shed pounds quickly and that makes it easier on the joints and body. I modified it a bit. Week 6 I ran 9 minutes and walked 1 minute, and then went straight to 30 minutes. Another good thing about this program is that it is based on time and not distance. Don’t get wrapped up in the distance. The time will come for you to run based on distances. But first you need to build a strong foundation both physically and mentally, and by doing a time-based running program you’ll get both.

The other thing is to stay within your limits. Once again, the time will come to test yourself, but not this early. Going back to the heart rate monitor, using it will help you know how fast you should be running, which will lead to healthy running and a healthier you.

Change your diet I

If it says “Atkin’s Approved” throw it out. A runner running without carbs is like trying to drive a car with water in the gas tank. You simply cannot do it. Eat things that will give you the energy and strength to run at an optimal level. Fruits, whole grains, peanut butter, etc., are all good foods for runners. Cut out the junk food at the beginning, especially if your primary objective is to lose weight. After some time you’ll see what sits well for you. Each person is different, and therefore everyone’s system reacts differently to certain foods.

Listen to your body

You and only you can tell how you are feeling. If you are feeling like today is not a good day to run because your body hasn’t recovered, DON’T RUN. Missing one day won’t set you back, but running that day may cause injury and set you back weeks. Listen to your body. Some days you’ll feel like you’re on top of the world, while others you feel miserable. Gauge how you feel and react accordingly.

The mental game

There I go using the “M” word again, but I can’t stress it enough how mental running is. It is as much mental to get off the couch or out of bed as it is to actually run the 30 minutes. Like any other thing you do, if you think you can’t, you can’t. So think that you can, and you will.

So You Want to Run: 10 Tips to Get You Running

2007-05-05T23:35:00.000-06:00

I didn't realize it at the time, but the title of this post sounds like it is a new FOX reality show. As a runner, and I should point it out that haven't been doing this for a long time, I am often approached by friends, family and others how they can get into running. Just recently my friend told me that he'd like to run a marathon, and asked my opinion on how he should a approach this goal of his. I told him the same thing I tell everyone: buy a good pair of shoes and a heart rate monitor.

But there is more to it than that, I've created a two-part series (five tips each series) to touch on 10 tips to get you running. Granted these are based on my own experience and fitness level at the time, which was extremely poor. They are in no particular order of importance, but you'll notice that I refer to certain tips multiple times. Have a look.

Buy a heart rate monitor
Some people I mention this to balk at me. Most times it is because they can’t stand the fact to spend an extra $50, but when it comes to gauging where you are at, nothing works better. It’s a dashboard for your body when exercising. It tells you when you are OK to push harder and when to ease up. Let’s face it, even though you feel like crap you never want to give in to the fact that your body isn’t taking it as well as you had hoped and quit.

A heart rate monitor helps you stay honest and makes running easy; and that is extremely important for your physical and mental state. I highly recommend getting a Polar. They are excellent, as well as inexpensive for the lower-end monitors which is all you need. Let me know if you are interested and I’ll see if I can get you one at a lower price.

Ditch the cotton
Do yourself a favor and leave the “Elect Huntsman” shirt in the closet and go buy some real exercise apparel. In fact, leave anything that isn’t dri-fit in the closet when running. For a runner cotton is the enemy. It gets heavy when you sweat, not to mention it’s uncomfortable. It increases chafing in many different areas, especially the groin. I’m not going to sugar coat it. Running in cotton shorts is like sawing a wet rope between your legs because it absorbs the sweat and bunches inconveniently.

So if you don’t want to do the “I pooped my pants monster walk” after running because you’re so chafed it hurts to walk, go to any athletics store and get some dri-fit shirts, socks and shorts – make sure the shorts have a liner, and if they don’t, see to it that your underwear is made of dri-fit material. Dri-fit wicks the moisture from your skin, and dries quicker. You’ll thank yourself…and so will your groin and other regions.

Set a goal
Running is great, but running just to run is…well…torture. By setting a goal I’m referring that you should have in your mind a reason to be running. Whether you are running to train for a 5K, 10K, half or full marathon, or just to lose weight, having a reason makes it that much easier to get out there and run. Your goal is motivation and you’ll soon see that it fuels you. Set that goal from the start, and make it part of your life. If it’s a race you want to run, pick it and find a training schedule that suits you so you are ready. There is nothing worse than not being ready for a race. Just ask me, I learned the hard way.

A time to run
Not having a designated days and times to run can quickly end your running career or at least set you back. It’s important to plan the days that you are going to run and then figure out when you will run. Saying that you’ll start running tomorrow makes you soundly like the annoying person who says they’ll start eating right tomorrow, and then the next day they are eating a burger, fries and Twinkies for lunch.

Scheduling the time to run and sticking to it will show dedication to yourself and others around you. People will soon realize that you are serious about it and they may become your running buddies. Scheduling it as if it is a date will keep you committed, and you wouldn’t want to stand up your date.

Pick a surface
Like I mentioned previously, every body is different and reacts differently to running. Pick a surface that you can handle both physically and mentally. Some people prefer the treadmill because it has give when you land. Others like grass or trails, while others like cement and/or blacktop. Pick the one that best suits you. Keep in mind, though, that running on a treadmill is easier than running outside because you don’t have to compete with the elements, hills, and wind in your face. So if you are training for a race, do some runs outside to prepare you.

Who is Richard Steck?

2007-05-03T11:12:00.000-06:00

Last week this picture of me clicking my heels at the finishline of the Salt City Half Marathon showed up in a local paper (Salt Lake Tribune). My mother-in-law called my wife to share the news, but was confused as to why the caption identified me as Richard Steck.

Let me explain.

My buddy, Richard Steck, lives across the street from me and planned on running the race until a nasty case of IT band sidelined him. I was planning on running the race as well, but not with a number since all I was going to do was pace several people. When I realized that Rich wasn't going to run, I offered to buy his bib so he wasn't out the $50-$60. So I ran on his number and for a few hours on a Saturday morning, I was Richard Steck, although without the rugged good looks.

The Day After

2007-04-30T14:12:00.000-06:00

I saw this video on Complete Running and needed to post it. I felt this way after my 14-miler on Saturday -- which was one of the my worst runs in a while.

However, I didn't necessarily move as slow because I wasn't that sore, nor did I have the bloody nipples, but instead I had the chafed cheeks. It was so bad that in route to an event I had that night I stopped and bought some Gold Bond to help with the rawness.

Bonking

2007-04-28T10:07:00.000-06:00

I'm signed up to run the Ogden Marathon in three weeks (May 19) and it has become clear that I'm not particularly ready to run it. On two of my last three long runs I've bonked and haven't been at my optimal fitness level.

Is there anything that I can do in the next three weeks to lessen my chances of having a miserable experience? I'm not sure if I wasn't properly hydrated or what, but old legs weren't feeling it today on a 14-miler, neither were the lungs.

Any thoughts?

Welcome to My Running Blog

2007-04-27T10:23:00.000-06:00

If my brother comes across this blog he'll poke fun at me for having yet another blog I either author or contribute to. The count -- including this one -- is currently at five. I guess you can say I have too much time on my hands. I tend to think I have too much to say.

Hopefully people look at this blog and enjoy it -- especially runners. I'm a social runner though I do run marathons and people would try to say that that qualifies me as a hard-core runner, I disagree. I run for fun and to socialize -- and I keep in shape that is just a value add.

To me, nothing beats getting up early on a Saturday to go on a long run with my running buddies. You learn a lot about life and your friends -- sometimes too much.

The purpose of this blog is to connect runners , share experiences and tips, and anything else associated with running.

Happy running.

A Marathoner's Blog

Back on the Road

St. George Marathon -- 4:05

20 Miles

***Warning: NOT CLAY*** Guest Blogger--My half ironman triathlon race report

Right On Track -- 16 Miles

Bob Marshall

Beep Beep -- 14 Miles

An Easy Four

Provo River Half Marathon: Not Too Shabby

Three Days Left

12 Miles

Running Home

13.5 Miles

2+2=4

Less Beefy

Long Run -- 9

Easy Three

Intervals

Beefy

Hills

A Lonely 10 Miles

Intervals

More Treadmill Running

A 10-Miler

Three Miles on the Treadmill

The "Dread" Mill

Tuesday: Short Run at the End of a Long Day

7 Miles

Recovery

Hit the Track

Hike

Today's Run

Six Miles

Cooler Weather + Better Eating + No Music = Better Run

Hot Run

Been a long time

A Friendly Reminder...

Ogden Half Marathon

Inspiring Story

My Greatest Moment in Running

Music

So You Want to Run…Part 2

So You Want to Run: 10 Tips to Get You Running

Who is Richard Steck?

The Day After

Bonking

Welcome to My Running Blog

Warning: NOT CLAY Guest Blogger--My half ironman triathlon race report