Baseball, Boston and Plantar Fasciitis

Do you smell it?  Seriously?  Take a whiff.  That's the smell of college baseball's opening day being only 30 days away.  It's this time of year, every year, that I start to really miss the game of baseball.  There is nothing better than a freshly cut baseball field on a sunny spring day.  The smells and sounds of the game remind me so much of why I love being a part of it and work so hard to hold up my end of the bargain.  This year, baseball season is going to be a bit different because I'm training for a marathon.  I've never actually undertaken a spring marathon because of baseball.  That's always been my sort of built in recovery period from a summer and fall full of training.  To say that this is going to be a challenge is a gross understatement.  My anxiety level goes up every time I look at my calendar for the month of March.



So, there's a little race that starts in Hopkinton, MA on Patriot's Day that I was lucky enough to qualify for and be accepted into.  It ends 26.2 miles later in Boston at Copley Square.  This will be known as the 119th running of The Boston Marathon.  When I first started thinking about running a marathon almost 6 years ago, I never thought this was even a possibility.  Now, it's about to go down!!!


I'm stoked about the opportunity to run this race.  Coming off a disappointing day in the New York Marathon, I'm even more motivated and dedicated to my training.  In two weeks, I'll actually start a 12-week training cycle.  This is going to be a bit different for me because I've always done 16-18 weeks with a base building phase.  Not so much this time.  Fortunately, since New York, I've continued to run and have stayed in at least half-marathon shape and have a solid base under me.  Another change in my training is that I've assigned specific paces to each of my workouts.  In the past, I just ran how I felt except on Monday's when I would do speed work.  My thought behind this is to give each run a 'purpose' if you will.  Speed, Tempo, Long Run, Recovery....whatever it is that is going to make me fast enough to chase down another PR and do it in Boston.

Speaking of half-marathons and PRs, one of my goals for the year is to run a PR at every distance.  This coming Sunday, I take my first shot at a PR in the half-marathon.  I'll be running the Naples Daily News Half in Naples, FL.  Those of us that live and run in middle Tennessee know nothing about how flat this course is.  We think that the Tom King and Middle Half are flat courses.  Dude........this course is as flat as an airport runway.  Flatter than a 4th-grade girls chest! HA!  I think there might be 5 feet of elevation change.  That said, it's up to me to go out and race smart and put in a good effort.

One thing that could stand in the way of a solid effort is a case of Plantar Fasciitis that I've been dealing with for a couple of months now.  While this hasn't exactly slowed me down, or stopped me from running, it is something that I know is always there and it takes me a bit longer to loosen up.  I really feel this each morning when I get out of bed and shortly after a run when everything starts to tighten back up.  Last week I saw a doctor in Nashville that performed some Dry Needling, ART and I'm using some Kenesio Tape.


I got almost immediate relief.  This week has been much easier than past weeks and I've even knocked out a couple of really 'comfortable' runs.  I'm finding that it's all upstream from my foot.  Tightness in my calves, hamstrings and back seem to be the source for all my pain.  I'm really trying to be diligent about stretching and the use of my Stick and massage balls.  We'll see how things shake out on Sunday.

Here's a bit of a recap of last week's running.......
Monday - 9.4 Miles - Track Work - 1.25 mile WU, 400, 800, 1200, 1600, 1600, 1200, 800, 400 with 400 recovery jogs between each segment, 1.25 mile CD.  I didn't execute this perfectly, but wow, I felt great about just finishing this workout.  I know that I got better while doing this one.
Tuesday - 7 miles
Wednesday - 7 miles
Thursday - OFF - Travel Day
Friday - (Dry Needling and ART) - 7 miles
Saturday - 7.85 miles - Felt very fatigued in my calves from the previous day's treatment.  Cut this one short.
Sunday - 8.1 miles

2 weeks until Boston training officially starts.  I'm feeling pretty good about where I am physically and the progress that I've made with the Plantar Fasciitis.  Hopefully there's more relief on the way.

2015 Goals

As Christmas and the beginning of a new year approach, it's time to put into writing some goals to be accomplished during the 365 days of 2015.  2014 unfortunately, turned out to be one big learning experience for me, and one that I won't soon forget.  Let's hope that I've learned enough from the current year that allows me to succeed in the next one.  So, here we go........

Goal #1 - 2,500 Miles - This year is going to be different for me in that I've never ran a spring marathon.  This year, I am lucky enough to be going to Boston in April for that little race they hold there.  That said, I've never run a large number of miles during the spring (160 total for March 2014), and specifically during baseball season.  This year that changes and hopefully I can keep up with the demands of both marathon training and baseball season.  I'm going into the new year assuming that I'm also doing a Fall marathon.  With that commitment,  I think this goal is within reach considering I'm closing in on 1,900 miles this year and haven't exactly gotten after it the last month of so.

Goal #2 - A New PR in EVERY Distance - This was a goal that I laid out for 2013 as well and the reason for putting it out there again is so that I race and plan to race.  I ran a grand total of 4 races during 2014.  3 Half Marathons and 1 Marathon.  I don't believe that I toed the line often enough to be able to best embrace my competitiveness.  I love all of my running friends, and foes for that matter, but for the time that we are racing, my only mission in life is to beat you to the finish line.  In order to be better at racing, you gotta race.  I know already that I have a shot at two new PRs with a half in Naples, FL (1/18/15) and a marathon in Boston.  I'll start looking at the race calendar over the next few days to figure out where and when to attack the 5 and 10k distances.

Goal #3 - Help someone else achieve a new PR - I've been absolutely blessed to be surrounded by so many who are willing to help.  So many people willing to share little bits of information that they've acquired through study and experience to help me become better.  I think that now it is my turn to do this for someone else.  I don't know how this happens or what shape/form this comes in, but part of my becoming a better runner, athlete and person is to help others achieve their goals as well.

Goal #4 - Re-Qualify for Boston - Complacency has a way of letting the obvious hide in plain sight.  This goal seems to piggy-back on goal #2, but I feel that it needs to be put into writing.  If I PR at the marathon distance, I will re-qualify for Boston.  That isn't enough though.  This goal needs to be front, center and in my face as much as possible.  I've told people for the past year or so that an ongoing goal of mine is to be able to run Boston any year that I choose to do it.  Therefore, this goal needs to appear on my yearly list of goals.

Goal #5 - Cross-training - Reflecting back on the things that went right in 2013, and what went wrong in 2014, cross-training is one of the things that I must get back to doing.  Swimming, cycling, core strength training, increased flexibility.  I need to be much more consistent about all of these things.  The goal is to add two of these items each week to my schedule.  Even if it's only 30 minutes at a time.  I'll track this along with my running to ensure that I stay on track.  The challenge will be keeping up with this routine when the training mileage gets high and baseball season is in full swing.  

So, with 1 day left until 2015, it's time to get moving on some of these goals.  Over the next few days, as I learn where I'll be traveling for baseball, I'll start researching race calendars to see when I can fit in shorter distance races during the spring.  I'll also be researching yoga classes, boot camps, etc. in Nashville, Naples and whatever other cities I'm going to be in for the next 5 months so that I can work toward all of these goals.  

A big hope of mine for 2015 is that I've learned from the past couple of years.  I've experience enormous highs and some interesting lows.  Let's hope hope that I've aligned these goals with all of those experiences.  That said, what are some of your goals for the coming year?  Anyone setting a mileage goal or a PR goal?  Respond to this and let me know.  I'm very interested in what others set as goals.

Wow, it's already Christmas???

Are you kidding me?  It seems like yesterday that I was writing a recap of 2013 and basking in the pleasure of my successes throughout that year.  It seems like yesterday that I was giddy with excitement for my acceptance into the 2014 New York City Marathon and the upcoming college baseball season.  Now, it's late December and I'm wondering how exactly this year disappeared.  This has definitely been a roller-coaster of a year with all sorts of new experiences.

Before looking forward to 2015, I think it is important to look back at the current year.  What did I do right and wrong, and what can I do better in the coming year.  First failures and then successes.  Failures are always tougher to admit than the successes, so let's get those out of the way.

My first failure was putting all of my eggs in one basket.  During 2013, I set multiple goals and chasing each of those contributed to the success of all of them.  In 2014, I had a single goal, breaking the 3:00.00 marathon barrier and that was my sole focus.  My 'one basket' was the New York City Marathon in November and while I feel I was prepared to chase that 3:00.00 barrier, the conditions that day didn't allow for it.  The learning point here is that chasing multiple running related goals will make me better, or better prepared for all distances.

My second failure was that I stopped chasing knowledge.  There was a bit of complacency that set in after I qualified for Boston in 2013 and I stopped reading about how I could get better and stopped learning.  When I started running, I chased every bit of information that I could get my hands on.  Whether it be reading books, websites and magazines, or talking with fellow runners and co-workers.  I think I've already rectified this problem.  I have 3 books lined up and ready to read that I hope will give me the knowledge necessary to continue to grow as a runner, athlete and person.  While I no longer have a 12-time (or is it 13?) Ironman sitting beside me at work, I know that he's an email or phone call away and that I need to be a bit more resourceful for those personal interactions with more experienced athletes.

My third failure was that I just simply ran during 2014.  During 2013, I was committed to 'doing more' than just running.  I swam 3 or 4 days a week for 30-40 minutes at a time.  I rode my bike, even though in the trainer in my living room, more miles that I ever had.  I did yoga from time to time and I was committed to my Trademarked (not so much) 'Commercial Break Workout'.  I must get back to more 'cross-training'.  Having better full body strength and fitness is extremely important for me to push myself as far and as hard as my mind believes that I can go.

Now, let's talk about successes.  This is the short section of the post.  One real success times 3.  During 2013 I didn't even attempt a half marathon.  During 2014, I ran 3 of them.  Each one producing a new personal best.  I've always said I wanted to get myself into good enough shape that I could go out and race a half-marathon on a moment's notice.  Well, in April I put that to the test in Columbus, MS.  Fortunately I knew a couple of weeks prior that I was going to race, but I wasn't exactly in 'racing shape'.  I posted a new PR that day by 2 minutes to get my half PR to 1:34.44.  I went out way too fast and had to listen to Emily Rollins give me grief afterward.  I deserved every bit of it.

The 2nd PR was at the Middle Half in Murfreesboro.  This race came during the last high-mileage week of marathon training for New York.  I had already run 55 miles for the week going into the race and still came out with an almost 3 minute PR, 1:31.54.  Really made me wonder just how fast I could go if focused on training for a half.  

The last PR came earlier this month at the inaugural Mt. Juliet Half.  Well rested, but not well trained, I went 1:31.19, shaving off more than 30 seconds.  My goal for that day was to simply have a consistent race.  After two miles of ridiculous hills at miles 3 and 4, I settled in and had my most consistent race performance yet.  A very nice way to close the year.

So, what's in store for 2015?  Over the next few days, I'll be writing down my goals for the coming year.  Having that commitment in writing is very powerful for me.  Knowing that someone else has read (or thinking someone else has read) what I plan to do really commits me to doing it.  Once I put the goals to paper, or the internets, I'll come up with a racing plan that best prepares me for another year of successes.

In the meantime, I've got some shopping to do!  Geez, how did this come up on me so quickly???  Merry Christmas peoples!  I hope that you only get coal if you asked for it!

2014 TCS New York City Marathon - Race Recap

I didn't realize until this morning just how long it had been since I sat down to regurgitate my thoughts on running and life.  Somewhere along the way it seems that I got caught up in work, life, and the busy schedule that comes along with marathon training.  For my own sanity, I need to get back to writing, if only for the purpose of documenting these thoughts for review at some point later.  There are lessons for me within these thoughts and to not document them is a disservice to my progression as a runner, but more importantly, as a person.

In mid-summer, I downloaded a couple of Frank Sinatra songs.  You know, like that little diddy "New York, New York"........  Yeah, I would listen to this every once in a while when I was struggling with motivation.  Knowing that this would be played as soon as the cannon went of to start the 2014 TCS New York City Marathon.  Turns out, this was one of many disappointments on the day......but more on that later.

Race day arrives and to this point, things had gone as planned and expected.  I knew there were going to be some challenges with this race, but until I got started with the day, I didn't realize how big these challenges would become.  I knew the day before that it was going to be colder than the conditions for which I had packed.  On Saturday I picked up a hat, gloves and sweats that I would throw away as the race started.  At midnight prior to race day I received an email from NYRR stating that they were unable to put up most of the tents at the start line because of the winds.  25-30 mph sustained winds with gusts of 40-45 mph.  Seriously???

With any point to point race, the logistics become complicated.  For a race that has more than 50,000 runners, the logistics are near impossible.  I absolutely applaud NYRR and the city of New York for their organization.  That said, when I went to pick my transportation option to the start line, I didn't know my start time.  Nor did anyone else that I'm aware of.  I would think that these options would correspond with start times.  I was scheduled to be on a 6 a.m. bus from the New York Public Library (14 blocks from my hotel) to the very exposed Staten Island start line for a race that I wouldn't start until 9:40 a.m.  This process completely messes with routine.  I'm accustomed to waking up, eating, and being an hour from racing.  Not on this day.  It would be more than 3.5 hours until the cannon fired and we were off.

Even though I got an email stating that most of the tenting would not be up because of the winds, I was not expecting what I walked into upon arriving at Staten Island.  My bus arrived at 7 a.m. and I make sure that I'm the last person off the bus, trying to stay inside for as long as I can.  What is this??? Wide open, completely exposed fields.  The promoters of Bonnaroo should look into hosting events here!  GEEZ!!!  Are you kidding me??  It's 39 degrees and winds between 25 and 45 mph.  I find a spot near the bottom of a hill along a street.  I sit down on the curb and turn my back to the wind as best I can and hunker down.  I do this for as long as I can before lining up for a porta-potty.  And then repeat this process for 2 hours.  Finally my coral opens and luckily there are porta-potties in the coral.  I see Kevin and Courtney and we immediately start discussing the approach to the day.  Kevin's first question is whether or not I've changed my approach to the day.  Nope.  I came to race and until he mentioned it, I hadn't even thought about it.  All this time we are standing still with no room to move about and get loose.  This is literally going to be a cold start to the race.

Closing in on start time, we being to move forward, we discard sweats and are down to the gear we'll start the race in.  I lose Kevin and Courtney but look for them as we stand at the start while ESPN takes over and the elites are introduced.  The elites are on the right side of the bridge, I'm on the left, and for a few moments, we are side by side.  The National Anthem is sang and the canon fires and what do I hear but Sinatra..........WHAT?  WAIT!!  Are you shittin' me??  That ain't Sinatra!!!  And the day only goes down hill from here.........

I knew mile one would be slow because it was the climb to the top of the Verrazano-Narrows Bridge.  I also knew the second mile would be fast because it was down the other side.  The wind crossing the bridge was only a sign of things to come.  No one could run a straight line with the winds crossing the bridge.  Oh, and the wheel-chair portion of the race was changed because of the winds.  They started at mile three of the course so as to not have to cross this bridge.  7:13 - 6:29. Ok, I'm sitting good.  I start to rid myself of clothing as I'm warming up nicely.  My Dunkin' Donut beanie, gone. (Dang it!  I wanted to keep that one!) One layer of gloves, gone.  Mile 3 I rid myself of the long sleeve tee.  I'm down to my racing gear now.  I check my watch as each mile passes.  I'm in good shape but I'm fighting.  6 miles feel like 10.  12 feel like a full marathon.  At the halfway point, I'm at almost 1:30 flat and I start to fall apart.  There is no reason for this other than the logistics and the ongoing battle with the wind.  I know that I've trained my butt off for this.  I walk for 20 seconds and try to mentally check back in.  Hell, I just broke my half-marathon PR by more than a full minute.  I'm in better shape than I think and just need to keep fighting.

At mile 15 we reach the Queensboro Bridge, this leads to 1st Avenue.  The bridge is like walking through a dessert alone in the middle of summer.  No one is talking.  Heads are down.  The wind is blowing so hard all you can hear is the ripple of everyone's bib almost being ripped off their shirts.  Finally to the top and you start to hear the roar of 1st Avenue.  Mile 16, I get there and I'm exhausted.  Why is it that every time we turn a different direction, the wind is always in my face???  How is that possible??  The crowd is good but based on expectations, this is small  because of the weather.  They help for sure but I've been fighting for 25 miles already...oh, wait, it's only mile 16.

I get farther down 1st Avenue and start thinking about quitting.  I've fallen off the pace to go sub-3 hours.  "Why am I even doing this?  If I quit now, I can run another race in December or January with very little time off.  Wait, I can't quit!"  First, I have no money on me for a cab and I'm 10 miles from my hotel and second, I've just bought several items with the race logo on it that I'll never be able to wear if I quit.

See, I believe that you don't wear the gear until you've 'earned' it.  And by earned it, I mean finishing the race or get injured trying.  I decide at this point to back off completely and just finish.  My 'race' is over at mile 17.  I slow down dramatically.  I walk through water stops and stop taking my gels.  As I get farther along, I get more disgusted and frustrated with the day.

Finally, we are into Central Park.  I know we're getting close.  The crowd really starts to pick up and it is incredibly encouraging.  I've got nothing left in the tank, but I can see how this is supportive for others.  And yes, the wind is still in my face!  Finally, the finish line.  3:21:06, 21:07 off my goal race.  I walk several hundred feet before being given a heat sheet.  By this time I'm already cold.  Sort of defeated the purpose of the heat sheet.  Now I've got a half mile walk just to get out of the park.  It's cold and the wind is still blowing in my face.  Finally I get to the ponchos that I would have expected a half mile ago.  And lastly, the long walk back to my hotel.

There are big lessons to be learned about this day.  First, I have to figure out how to manage my nutrition when I've got to be on a bus 3 hours prior to the start of the race.  Second, how do I alter my race strategy last minute, execute that strategy, and feel good about it?  Or do I?  Do I continue to stick with my 'Go For It' mentality regardless of the conditions?  It's worked for me to this point, but there is surely something that I can learn from this.  Lastly, how do I learn to run in a hard head-wind?  I pride myself on running outside every day regardless of the conditions.  I tell people that I do it so that I'm prepared for whatever race day throws at me.  Well........I wasn't prepared for this.  How does anyone prepare for this?  Anyone have a wind tunnel in their garage or in their backyard???    

And to close, I say good-bye to the New York City Marathon.  Someday, I'd like a shot at this race when the conditions are set for racing.  I like this course and I think it sets up well for me even though this isn't a 'world-record' setting course.  Not that I'm going to be setting any world records.  Someday New York, someday.....You may have won this battle, but look out, I may just come back for another shot at you!