Qualify GrampyQualify-Part XVII

FasterGrampyFaster

The last Lewis & Clark Marathon is history. The months of training paid off so it's time to sit back and relax.......

Well kinda.

Running 26.2 miles exacts quite a toll on your body. No matter how good you feel in the days after a marathon your body needs time to recover. That is what I have done the past week. I went for a couple of short runs to test my tight hip flexor and it wasn't until Friday that I felt significant improvement. It still is a bit tight with I first get up from a seated position but I expect that to clear up with a few mare visits to Dr. Rasch for some ART (Active Release Treatment).

Yesterday was the Chicago Marathon. It was a very challenging day for the runners. There is something about heat in Chicago that is just simply harder to deal with than elsewhere. I don't know if it is all the buildings and concrete, 45,000 runners or what.

My team did a great job under trying conditions. Paul & his wife Amy ran a 5:00:10 and 5:14:52; Mary ran her second marathon in 7 days turning in a 4:54:01. And Jaclyn, WOW ran 3:58:50. Ahhh sweet youth!

Our head coach, Kristen suffered in the heat, got heat illness began to black out and wisely decided to withdraw before her condition got so serious she would have to be hospitalized. It is a tough decision to make after over 20 weeks of training and preparation, she has my utmost respect for her effort and for her decision. As I have told my team many times: "Some days you eat da bear and some days da bear eats you." Damn bear!!

It is also common for marathoners to have a bout of depression after a race. Long hard hours and miles preparing for a tremendous challenge and suddenly in a matter of a few hours, it's over. The best treatment is to begin thinking of your next goal. Since, I have an overall long term goal I already had my next goal in mind.

It is a very short term goal. October 23rd will bring the Gumbo Flats Pumpkin Run. This is my "speed" race of the year. I run the 5k (3.1 miles) and this year my goal is to win my age group. The best I have managed in the past was a 3nd place finish. I have checked the past several years and the best time is 23 minutes. I feel that if I can run it in under 22 minutes that I should win. So for the next few weeks I will be doing shorter but faster pace runs. I'll throw in a bit of hill work to strengthen my legs which is always a good thing to build speed and some sprinting to increase turnover rate.

After the race on the 23rd I will spend November doing some cross training. Until training for the spring marathon begins on December 11, I need to work on losing some more weight, getting down to 150-155. Dropping my body fat percent and working on some strength and flexibility. It will be nice to have a change in routine.

I'll let you know how my speed run goes. Until then,

Eric

aka RunGrampyRun

QualifyGrampyQualify-Part XVI-10/05/2010

Yesterday the starting gun had just sounded we walked about 7 minutes from our start position to the actual starting line and we were off and running.

At this point of a marathon your biggest enemy is adrenaline. You heart is pumping with excitement, you are surrounded by hundreds of runners many of which are running much faster than your goal pace. A runners natural instinct is to not get passed. In these first few miles you can literally set yourself up for failure. Running a marathon is all about energy management. You only have so much to expend and if you blow out those first few miles you'll run out before the end. I drill into my team that we will have a strategy to meet our goal and if we stick to that strategy we will succeed.

I have mentioned that this season my team really stuck to the training program and my three runners Sunday continued to do so and stayed right with the pace that I was setting for them. We stayed within a few seconds of our goal pace of 10 minutes per mile. It was still chilly but the sun was up and when we were not in the shade it basked us with its warmth and energy. My gloves came off about 3 miles into the run.

Water/Sports Drink stops were plentiful and well manned. It only took a slight slowing of the pace to grab a cup, shout a thanks to the wonderful volunteers and move ahead. Drinking a cup of water while running is an interesting exercise. It is really easy to get a nose-full so you pinch the top of the cup closed and drink from the spout that you just created. It's still sloppy and messy, personally I am distracted by sticky fingers and face so I drink the sports drink, some of the water then splash the rest on my hands and wipe my face.

The day could not have been more perfect, it was warming up, we were running well. We would see some old friends, exchange a few words, give a high five and keep the pace. We ran strong, crossing over the river into St Charles. About mile 8 I noticed the port-a-potty station had no line so I sent the team ahead and made a quick port-a-potty stop.

You can lose a lot of time so it is important to watch for an opportunity for a stop. I was in, out and back running in less than 3 minutes. It is also important to be patient, knowing that you can make up for the lost time and catch your team if you just pick up the pace a bit. I caught up in about 2 miles and we were together again. However, I do think that they picked up their pace just a bit while I was behind, I'm sure just to make me work harder :)).

Annie, my first time marathoner had a small shoe problem about mile 11 so we stopped to adjust and re-tie her shoe then once again eased back up with Andrea and Mary. We were all careful to keep our nutrition intake steady timing it before water stops so it didn't sit in a lump in our stomachs.

By mile 1o we were beginning to pass runners, many of which had passed us early in the run. It was continued to be a bit crowded with the half marathoners still on the course. As we came into St Charles itself the crowds grew and the cheering was more frequent. Except for the cheers, "you're almost done" they were a great boost.

The course split at about 12.9 miles and we veered slightly to the right and ran past the finish line, we were half way there! Clock time was about 2:11, exactly half of our goal time. I heard my name, looked up and saw Maggie, my wonderful daughter-in-law and mother to my 2 grandchildren cheering me on. She had just finished the half in a time of 1:55:32. Congratulations Maggie!

Suddenly we went from nearly 8000 runners to under 800! The course was wide open and continued to be flat for the next 3-4 miles. Andrea was starting to feel a bit rough about mile 14 but hung tough. Seeing her husband and kids a few miles later seemed to help, she persevered and stayed right with us even as we entered the hilly part of the run. Again, energy management is key, we maintained a good pace but slowed slightly on the uphills, picked up the pace on the downhills using gravity for a boost.

At about 14 miles Mary, who has never met a stranger, struck up a conversation with a couple running their first marathon. They joined our little band and stayed with us for the remainder of the race. At about mile 19 we "officially" inducted them into the No Passing Zone team.

Mile 17 brought a Paul sighting. Paul one of our team who will run Chicago next week was there helping control traffic and taking some pictures. At mile 18.5 Edee another team member (New York City Marathon) directed us around a corner and helped us with some orange wedges, thanks again Edee that sugar boost really hit the spot!

At about 20.5 Mary needed to make a stop. We were back on the Katy Trail, level running again but somewhat loose traction which makes for some lost energy. The grind has begun!

Barry Magee, Olympic Marathoner, 1960 Bronze said:

"Anyone can run 20 miles. It's the next 6 that count."

While I don't take him literally, I agree that the last 6 make the difference.

Mary tried to catch up, probably a bit to quickly and couldn't quite get back up to us. She had handed off her water bottle to me so I looped back, checked on her and assured that she was alright went back up with rest of the team. I didn't have to loop back very far but catching up at that stage of the race took some much needed energy, I knew I must be careful.

This is the stage of the race that runners often "hit the wall". Glycogen supplies can get depleted, sugar levels can drop, and your legs begin to feel like they're made of lead. At mile 22 we had another aid station, I ate 2 GUs chased with water and added a sports drink for good measure. I was fueled and ready for the 4.2 miles to the finish.

Our time was right on target, if everyone maintained the pace we would come in right at our 4 hour 22 minute goal, if anyone had some "juice" left we could beat our goal time. About mile 24 Annie began to pickup her pace, I stayed with her, Andrea began to lag but assured me she was okay. Our new friends were hanging in there also.

At mile 25 a friend and half marathon coach had come out to help run us in, she was a welcome sight. I asked her to go back and run in with Mary.

Annie continued to run strong, I stayed a step or two behind her letting her set the pace. As we came off the Katy Trail onto the street we could see the finish line in the distance, we were nearing the end!

During our training we occasionally have to run an "out and back". That is you run past the finish area out for a distance, turn and run back to the finish. It is not a popular way to finish a long run. I have always agreed with our head coach and believe that it builds mental strength. I mention this because as we approached what I thought to be nearly the finish the crowds were "blocking" the road. Oh Crap! A left turn into a parking lot, right turn and run some more. Finally the 26 mile marker, only 2/10ths of a mile to go! Two more right turns and we are on the final straight away to the finish line.

As we made that first left, I began to make my move. Annie is a sweet gal, but I wasn't about to let her beat Coach Grampy! The picture was taken right at the 26 mile marker, we were neck and neck, she was smiling. I was, shall we say "focused".

One of my favorite running writers, Lola wrote: "The greatest asset a distance runner can have is a body with nothing left to give and a mind that believes otherwise." When I made the final turn and the finish line came into sight, my mind believed! I ran the final 0.2 at a 5 minute/mile pace. During his high school cross country career my son Mathew became known for "The Peters Finish" for his ability to go hyperspeed at the finish. I have always felt an obligation to live up to his example.

Here are the results for my amazing team (Note: PR = Personal Record)
Eric: 4:20:35 (PR) 6th in Age Group
Annie: 4:20:43 (1st Marathon & PR) 17th in Age Group

Andrea: 4:23:57 (PR) 22nd in Age Group

Mary: 4:24:37 (Tied previous PR) 19th in Age Group

And our honorary members:

Juli: 4:21:50 22nd in Age Group (Female)

Terry: 4:21:50 53rd in Age Group (Male)

I cannot express how proud I am of the No Passing Zone Team. I am certain that next week in Chicago Paul, Jaclyn and Mary will do us proud once again! And again on November 7th, Edee will wrap this season up with yet another PR

While this was "One Final Journey" for Lewis & Clark, it is not the end of my journey. More on that later.

Eric

aka RunGrampyRun

QualifyGrampyQualify-Part XV

Today was race day ....... well, that's all I got written Sunday after I completed what is to the last Lewis & Clark Marathon.

I have decided to go into some detail today to help my non-running friends better understand what happens just before and during a marathon. I request a bit of patience from my running readers. I'll break this into a couple of installments, here is the first:

Sunday, October 3rd, 2010

My marathon day began at 4:00 AM. It was a beautifully cool, crisp morning. There was a sky full of stars and a bright crescent moon lighting the sky. The temperature was just over 40* and I knew then that we were going to have a wonderful day to run a marathon.

Back in the kitchen, I cooked my breakfast: a 4 egg cheddar cheese omelet, a poppy seed bagel and a mix of orange and grapefruit juice chased with just 1 cup of strong coffee. I will likely burn over 4,000 calories before my day is done, I need good fuel. It was too early for the New York Times so while I ate I checked my email and text messages and other that a question on meeting time found that my team apparently had no questions or issues.


Saturday evening I had finished packing my drop bag with dry and warm clothes in which to change at the finish. My race number and GU gels which provide calories and vital electrolytes such as sodium and potassium, were attached to my fuel belt. That along with my hat, gloves & sunglasses were all in the car so they would not be left at home accidentally. Now it was time for the pre-race preparation. Contact lenses in, Body Glide applied in any potential friction spot, Nip Guards on and teeth brushed. It took only moments to dress, everything was laid out and ready. My Garmin watch went on the wrist and finally I pulled on an old sweater to keep me warm while waiting for the start. I am excited and apprehensive at the same time. Several deep breaths to focus and review my preparations, I have everything, I feel great, I am ready to go!


Leaving the house right on schedule at 5:30 I pickup up a friend from church who was to walk the half marathon. Dick is 74 years young having done his first half last spring told me on the drive that his goal is to complete a half marathon in under 3 hours. Wonderful!!


Pulling into the parking lot I never cease to be amazed at the logistics needed to handle over 8000 participants. Long rows of port-a-potties, with their interiors thoughtfully lit with glow sticks. Hand washing stations with plenty of cold water so we can at least start the race with decent hygiene. Several box trucks lined up to transport our drop bag miles from the start, across the Missouri River to the finish line. Lines of school buses waiting to take spectators from the start to the finish and later return both spectators and runners back to the starting line parking area.

It's 6:00 AM and my team is beginning to gather. We meet by the bag drop area and get to see many old friends that we haven't seen in some time. It is a great way to be re-united and re-connected with some of the best people in the world all there for a common purpose and with a common goal. We are there to challenge ourselves not just physically but also mentally, and whether it is 13.1 miles or 26.2 miles it is a challenge.

For the next hour 8000 people make one last port-a-potty stop. Most take some nutrition, GU's, Chomps, etc. Distance runners have a language of their own. Then some water to wash it down. The sky is lightening and we know it is time to make our way to the start area.


Big orange signs with black numbers beckon runners to line up according to their target pace per mile. My team walks over together and line up under the 10 minute per mile sign. Hugs and high five's abound, everyone, absolutely everyone is smiling, happy and ready to begin our quest, our journey. Faintly in the distance we begin to hear the National Anthem being sung, the one thing race organizers never do well is a sound system. Slowly the crowd quiets, hats come off, we turn towards the flag. As in any sporting event the cheer rises before the anthem is complete, the race is about to begin.



Off come the old sweatshirts, sweaters, or trash bags that have been keeping our arms and chests warm, they fall to the pavement giving us a carpet of warmth to begin our march to the start line. It will take our group just under seven minutes to get to the actual start line, that is when the electronic chip attached to our race number bib will activate our personal time and that is when our race begins!



For the next four hours our objective will be to put our left foot in front of our right. We will repeat that over forty six thousand times as we cover 26.2 miles. It sounds so simple, but that is far from the truth.


More tomorrow,
RunGrampyRun

QualifyGrampyQualify - Part XIV - 09/28/2010

Well, it's been a busy couple of weeks! The "No Passing Zone" team ran our graduation run of 21 miles 2 weeks ago followed by "only 10" last Saturday. The excitement is building, race day is this Sunday (10/3) for half the team. Two others race in Chicago on 10-10-10 and one in NYC in about a month.

I believe that this team has really followed the training schedule well and are more ready than any team I have coached. Those of you who have run a marathon know that there are so many things that can affect the outcome of a 26.2 mile race understand when I say: Presuming the weather cooperates, everyone stays healthy, and the stars are aligned I anticipate each of my team will meet their goal on race day.

This week we are "embracing the taper". Mileage and speed are much reduced giving our bodies time to recover from the intense training that we have put them through. Some healing may even need to occur. I for one have some tightness in my left hip flexor causing a change in my stride as my body compensates. I ran this evening (Monday) but will not run again before race day. Following my coach's advice, some walking, stretching and foam rolling will be the extent of my training for the next 5 days. That should allow everything to loosen up and I anticipate being in full form Sunday morning.

As you know if you have read previous blogs, this will be my 5th marathon start. I am both excited and apprehensive since the last 2 marathons were stopped before I could finish. I was pulled from the course at mile 21 in Chicago (2007) and a hurricane canceled the last attempt, yes Hurricane Ike (2008) blew right through St. Louis on race morning! The forecast is beautiful for this weekend low in the mid 40's high in the mid 60's ....perfect running weather. I have my fingers crossed!!!

I'll let you know how it goes,
Eric
aka RunGrampyRun

QualifyGrampyQualify-Part XIII- 09/14/2010

We are rapidly approaching the first goal race since this journey began. The October 3 I will help my team accomplish their goal of completing the Lewis & Clark Marathon in a time of 4 hours 15 minutes. For one of our runners it will be her first marathon! I don't know who is more excited.

For me, it will be a good chance to actually have a marathon last as long as I do. In 2007 the Chicago Marathon was cancelled (it was unseasonable hot and the organizers did not provide enough fluids) and I was pulled (literally) from the course at mile 21. In 2008 Hurricane Ike blew through St. Louis causing Lewis & Clark to be cancelled at 10 miles due to flooding and downed trees on the course. I know that Fleet Feet St Louis and in particularly Kristen will run a well organized race, so my only concern/hope is for normal early October weather.

Training could not be going better (knock wood). I have exercised good caution and followed the training regime nearly 100% and have never felt better at this time of the season. Speed-work on the track ended before Labor Day, my timed mile was short of my sub-7 goal running a 7:10. Not as fast as I was in 2007 therefore I will be considering what I did differently in 2007 to see if any change in training is needed. Nothing will change at this point I'll just make notes for next season. Also, at this point I am considering what my program will be after this marathon and before beginning training for the next. More on that later.

Last Thursday night was the first Fleet Feet Social Run, where all are welcome and we run a nice flat course. I began the run with Jennifer, another FF coach who wanted to finish the 5 miles at a sub-9 minute pace. Always game for a challenge I decided to help pace her and we came in at a 8:57 pace. Since my training schedule called for 10 miles I went out on my own for another loop and decided to see if I could maintain the pace. I finished at an overall 8:47 pace and felt wonderful. Now if I could tack on another 16.2 miles at the pace I'd be all set.


Saturday we ran Grant's Trail stepping down to 14 miles. The run was as Grant's Trail, this is the trail where in 2007 I became severely dehydrated and ended up in the ER. Today was the first time I have returned in an organized training run. Fortunately, there was no repeat because; first I am a smarter runner and second it was much cooler today.

Monday the training schedule called for 5 miles at an easy pace. At this stage of training 5 easy just doesn't seem like enough. It is important to bear in mind that there is a reason for all things. We will be running our "graduation" run Saturday which will be close to 21 miles so a bit of extra rest is called for. I am hoping that my training team will heed our warnings not to overdo mileage this week.

Tonight the schedule calls for 8 miles at race pace in order to get our legs accustomed to a higher turnover rate. My legs are a bit tired today so I plan on driving out to Chesterfield Bottoms and running on the level instead of climbing the usual hills.

More after the graduation run.

Eric
aka RunGrampyRun

A Slight Diversion-08/30/2010

Two things happened last week which caused me to pause and consider where I am in my life. First, one of the other coaches "tagged" a picture of me on Facebook, that was nice. But then in less than an hour I get a message that I should "like" Copeland Cosmetic Surgery Center. A few days later on Saturday at about mile 12 one of the runners that I am coaching exclaimed: "You're old enough to be my father!"

I know these two innocuous events were not meant to be ill spirited by any stretch of the imagination. They did however; cause a degree of consternation on my part. Consternation that in just a few hours turned into reflection which brings us to my post for today.

"To me, old age is always 15 years older than I am"- Bernard Baruch

That sums up the way I have felt for a long time now. So why the consternation, well, I always like to begin with what I know or at least what I THINK that I know.

• I know that I have lived for 62 years.
• I know that those lovely young ladies are in their early thirties, they are in fact actually a bit young to be my children.
• I know that my skin is not as supple or smooth as it was three decades ago.
• I know that parts of me will sag and droop, that hair will grow in places unwanted, yet not grow on my head.
• I know that I will never have a hard, chiseled body and that having one would actually be a bit freaky. (TME)
  
• I know that certain sound pitches will no longer be heard.
• I know that I will never run 400 yards in 61 seconds like that damn 18 year old at the track.
• I know that I will never be able to turn back the hands of time but I also know that aging is better than the alternative.
  

But I also know and believe:

• I know that I have survived two fights with cancer, multiple surgeries and a detached retina which by all odds should have left me blind in one eye. "Old age ain't no place for sissies."- Henry Louis Menchen
• I believe that older men can be better lovers, just not as often.
• I believe that older men can be better husbands and friends.
• I know that "The first sign of maturity is the discovery that the volume knob also turns to the left." - Jerry Wright.
• I have learned to appreciate silence and that every moment does not have to be filled with talking or music or just noise. That those hours spent driving in silence doesn't diminish the love I Susan and I have for one another.
• I know that I am coaching a wonderful group of young runners. Coaching, not from the sidelines, but by leading them over those long miles knowing that every step it is my responsibility to be the strongest runner.
• I believe that age is no barrier. It's a limitation you put on your mind.
• I know that I have a goal to run a marathon with my grandchildren when I will be 77 years old.
• I believe that with the Grace of God I will attain that goal.
• I believe that Douglass MacArthur was correct when he said: "Age wrinkles the body. Quitting wrinkles the soul."

For age is opportunity no less
Than youth itself, though in another dress,
And as the evening twilight fades away,
The sky is filled with stars invisible by day.

---Henry Wadsworth Longfellow "Morituri Salutamus" 1875

"Age should not have its face lifted, but it should rather teach the world to admire wrinkles as the etching of experience and the firm line of character." - Anonymous

I know that I am not fighting aging, I embrace its inevitability, I just want to do it well.

Damn I feel better, I'm going for a run!!
RunGrampyRun

QualifyGrampyQualify-Part XII-08/29/2010

I must say that I have never felt better [knock wood]! This recent break in the heat, of course, has helped tremendously. That said, I also know that I am in better condition than I have ever been. Increasing my caloric intake is an important key as the miles increase. I am now watching the scale to make sure my weight holds steady.

I am very pleased with my progress. I cannot attempt a qualification at Lewis & Clark in October As a coach I will run with my team at their target pace. Because of this I am considering looking for another fall/spring marathon for my first attempt to qualify for Boston. It would be great to get it done so that I can, hopefully get registered for 2012. Waiting until fall of 2011 will mean that I likely that Boston will be filled and I won't get registered until Boston 2013, something that I really didn't take into account when formulating my goals.

Last Saturday's 17 mile run included a significant hill. The hill repeats I did last Tuesday served me well. I was able to stride up the hill at a good pace with virtually no "huffing and puffing" :)) My training group did an excellent job, keeping right on pace with me. We finished our run at an 10:24 ave pace, just 6 seconds faster than long run goal pace.

Mileage is beginning to add up. This week I will add a fifth day with a short 5 miler for a total of 49 miles this week. That will put me at 784 miles for the year.

This week's speed-work is 1 very simple mile, all out, going at MAX. My goal is to break a 7 minute mile. To make sure my legs are fresh rather than run to the track I will drive, run 1 warm up mile then run the timed mile. I'll finish my 8 miles for the day by doing an "out and back" from the track.

I'll report the results later this week, until then...
RunGrampyRun

QualifyGrampyQualify-Part XI-08/25/2010

Another week has passed and training is going well. All of our long runs are now in excess of half marathon distance. Last Saturday we were at Queeny Park, a beautiful run through meadow and woods. We started our first 4 mile loop with the sun coming up through hazy clouds and mist, pretty enough to stop to take a picture then catch up with the group. The night before the run we had thunderstorms and we were all hoping that the heat would be broken or even better that we could run in the rain. Alas, no such luck, it was hot and humid. That in combination with the hills made for a challenging run. We did a good job controlling the pace conserving energy for the full 14 miles.

After a rest day sunday, I was scheduled to run 8 miles on Monday. As I approached the turning point I decided to go out an extra mile, adding 2 to the run. The workout on Saturday combined with cooler temps (sub-90) made for a great run averaging 9:20 per mile. Now all Ineed is to be able to do that 2-1/2 times in a row AND trim 20 seconds per mile AND do that on a race day and I will meet my qualification goal.

Yesterday (Tuesday) I did a hill repeat workout. I found a hill that is 2/10 of a mile long, has an overall grade of 9% but the top 1/3 is over 15% :((. My goal was to run the hill 6 times and that was tough. After the 6th time, to build mental toughness I went back down and came up a 7th time, at the top I thought I would walk/stagger/jog the mile back home. However, when it came time to turn left, I turned right adding 3 miles to the total. Those first few steps running away from the house were challenging but soon I was back in the groove and felt great. Total was 5 miles at an average pace of 10:20 including the hill mileage. I could not have felt better (mentally) after the run!!!

Until next week,

RunGrampyRun

QualifyGrampyQualify Part X - 08/13/2010

WOW it's hard to believe, Monday August 16, 2010 was my 62nd birthday! I simply cannot conceive of myself as being 62 years old! So, please allow an old fart a bit of reflection.

Over 38 years ago I met and married Susan. Thank goodness because I likely wouldn't be in my present state of good health otherwise. Over 25 years ago a blood test showed my cholesterol was above the normal range. For that entire time Susan has helped me, encouraged me and yes sometimes lovingly nagged me to eat a healthy diet. While I am still "borderline" high I am certainly not in excess danger.

Also over the past 20 years I have had some medical challenges, from 5 years of testing every 6 months to try to find why my PSA levels were increasing, to surgery for a detached retina to prostate cancer surgery [actually 3 surgeries, one to actually find the cancer, one to remove the prostate and one to repair some damage]. Then came a re-occurrence of my cancer 10 years later and 39 radiation treatments to hopefully wipe it out for good. Then in 2008 another surgery meant to implant a device to correct some damage from the radiation, that surgery went wrong and I got a terrible infection requiring another surgery to ex plant the device. Left on my own devices I may well have not followed up so carefully and my prognosis would certainly not have been as hopeful as they are today. Thank you Susan!

These medical challenges did serve to make me focus on my health and that is when I began running. Beginning is one thing but continuing us another. Having an ongoing challenge is important to me and that brings us to QualifyGrampyQualify Part X:

Here is an update:

Last week I momentarily hit my goal weight, that was due to the 100 + heat index :))

Several weeks ago I actually put that goal on hold for the remainder of this marathon training season. At this point in our training every Saturday run is in excess of a half marathon. Mid week training is climbing also to 25+, for a total exceeding 40 miles and increasing. At this mileage there is NO reasonable amount of calorie reduction that anyone should be doing. My goal will be to eat enough (of the right stuff) to hold my weight. I need to make sure that I am eating smaller meals 4-6 times a day.

At 3 months into my 22 month journey, where do I stand?

Weight: Goal 155, current 160 (fully hydrated)

Mileage: 660 miles since January 1

Hours running: 47 Hours 38 Minutes in past 3 months (probably over 100 since January 1)

Sports Drink: about 9+ gallons

Energy Gels: about 30+

Shoes: On 2nd pair

Have Susan ask if I am crazy: Estimated 1 time, actual 10+ with more to come

Wonder if I AM crazy: Estimated 1 time, actual 2, with more to come

Falls: I didn't even consider this category, currently 2, hoping to stop there

Saturday my training team and I did a 16 mile run in our lovely high heat and humidity. It was a tough run by any standards. One runner did not hydrate properly and ended up in the ER. 2 others suffered heat illness but recovered without taking a side trip with lights & sirens. Most non-runners think we are reallllllllly crazy to be running in this heat. However, it is like many things, if one properly prepares and properly executes a good plan, the goal can be accomplished. I completed the run and while the last couple of miles certainly will not go down as my most favorite I finished without incident. A nap after getting home and eating and I actually did a bit of work in the yard. We then went out to dinner to celebrate my birthday.

I have fully recovered from my fall and no longer have doubts about my goal. I know this is a challenge that I want to continue, after all I promised Sally (if she wants to be a marathoner) that I would run the Chicago Marathon with her when she is 18. That is the year 2025 and I will be 77 years old.

Until next time.

Eric

aka RunGrampyRun

QualifyGrampyQualify Part IX - 08/06/2010

Yesterday I shared with you the questions that Coach Kristen and Wife Susan posed to me:

Kristen asked: "So what motivates you?
Don't take this question lightly, as the answer may be the one thing that sets you apart from the non-runners in your life and keeps you moving, one step at a time, towards one great big goal."

And Susan's questions were: "Why do you run in this heat?" and "Why do you have to run so far?"

My immediate response was that I honestly did't know. And had I really thought of that when I set my goal of qualifying for Boston and all the sub-goals attached to that. I wasn't really sure how to answer either question.

Those questions could not have come at a better time. My little 'incident' on Tuesday evening managed to shake me up a bit and filled my aching head with my own questions. Questions like: "Aren't you too old to be doing this?" or "Do I really need to go to these extremes, wouldn't running a couple of miles a day do just fine?" or "Am I really "freakn' crazy?", as some of my non-running friends have suggested?"

Fortunately, as the various pains began to subside from my head-first dive into the sidewalk so also have my doubts begun to subside:

I run, not because of what is called the "runner's high", personally I don't believe that I have ever experienced it. I only begin to feel good, after the run. As they say, it feels so good when the pain stops.

I run to stay in shape and to hopefully manage to maintain an active and healthy lifestyle as my years advance. As I was showering the morning after my fall, thoughts of quiting entered my mind. Suddenly visions of my siblings came to mind. I am the only one within 20 pounds of a healthy weight. My younger brother has diabetes my my older brother has had 6 heart attacks. I know that if it wasn't for Susan's help and encouragement in maintaining a healthy diet and regular doctor visits that I would not nearly in as good a condition as I am. Oh sure, I have had health challenges, cancer surgery then 10 years later radiation treatments for re-occurrence. A couple of bouts of bronchitis, post surgery infection yeah yeah yeah ... those only served to motivate me.

None of this explains why I do distance running. Heck, I could run 4 or 5 miles several times a week and probably maintain my health just as well. Frankly, 5k even 10k runs bore me. At this stage I am simply not motivated to run shorter distances. There is only one short run each year that I look forward to and find challenging. Every October I run the Chesterfield Pumpkin Run 5k, it is my "speed" race. I try to run absolutely as fast as I can with the goal of winning my age group (so far 2nd is my best finish).

While it seems like "everyone" is running marathons these days ... that is not the case. It is still an exclusive club. There just aren't that many people who are willing to spend the time, effort and energy to train for and complete 26.2 miles. When our training group is running and we pass or meet a half marathon group we often hear whispered: "Those are the marathoners!" I find this challenging and motivating and that keeps me interested and excited about running every day that a run is on the calendar.

My Boston goal is the same, a great challenge for me to run faster than I ever have for each and every mile of the 26.2. Accomplishing that goal admits me to an even more exclusive club, that of "Boston Qualifier".

My LONG term goal of running Chicago in 2025 with my granddaughter Sally (Yes, only if she wants to be a marathoner) was envisioned only one week after finding out that my cancer had returned. It is my way of saying to Sally and now to Tommy that they are so important to me that I want to do everything I can to be a healthy and active Grampy.

I'm confident that as the years pass I'll set other running goals. How about "ULTRAGRAMPY" or "IRONGRAMPY", talk about freakn' crazy! SHHHH don't mention that to Susan!

So Kristen, what is going up on my mirror? Two simple words: "HEALTH and FAMILY"

Thank you both.

Until next week,
Eric
aka RunGrampyRun

QualifyGrampyQualify Part VII 07/30/10

Making progress, but in 1 instance too much progress too fast!


Weight today: 160.2 lbs, the problem is that I am not eating enough! (Yes, Kristen, you have warned us all of this danger.)


This week most of my team is out of town on Saturday. To help them get in their long run we met Thursday evening to get in 14 miles. Based on just normal daily activity I need about 1750 calories, when you 100 calories per mile run that means I should take in an additional 1400 for a total of 3150 calories.


I got busy and behind schedule and headed out on the run after only 1075 calories for the day and most of those a minimum of 5 hours prior. Ran out of fuel---didn't make it past 11!


Lesson learned, you've got to eat well to run well.


The sad thing is I said all of this back in May at the start of my quest. I should pay more attention to my plan!!!!

Refined sugar and diet soda - Bad
Protein and complex carbs - Good
More fruit and veggies, more turkey on sandwiches
Calories to match activity level!!!

More next week,

Eric

aka RunGrampyRun

QualifyGrampyQualify Part VI 7/20/10

Extra rest was on the schedule for after our pseudo half and that is exactly what I did. As it turned out, I rested to the extreme. I took Sunday and Monday off to rest, then between getting ready for vacation with the yard, then packing on Thursday and traveling on Friday I didn’t run all week.

Michigan, was cooler but not by much. The humidity was still high. Saturday I set out on what was to be a 10 mile run, about 3 miles into the run my path merged with an ongoing 10k race. I looked a bit odd running with my water bottles. I merged into the front third of the race and just for fun, began pacing with the group. Four miles later as we neared the finish I turned off the course and resumed my long run pace. With the increased pace I shortened my run to about 8 miles.

Sunday I did some strength training and a bit of hill work. There is an asphalt path from the top of the bluff down to the beach. It is about ¼ mile long and an 8-10% grade. As I ran my repeats I could hear thunder in the distance and see a storm moving in across Lake Michigan. I finished my 6th repeat and decided that it was time to head for shelter. By the time I got back to the condo we were hit with a downpour and 60 mph winds. Thirty minutes later the sky cleared and we had a beautiful sunset.

Monday I set off again. The course I run follows a bluff high above Lake Michigan and offers a beautiful view of the lake. At one point there is a footbridge that goes down the bluff and crosses the railroad tracks. There are about 10 switchbacks that allow you to descend the 300 feet down the bluff to lake level. Coming back up the bridge is the beginning of mile 6 of my run.

Another humid day and for the first time in summer running I needed my Nipguards. Coincidentally, and also for the first time, it was off with my shirt to avoid getting too sore. Naked Joe I now know how great if feels! This has been a year for firsts, my first time running in a singlet, which Susan thought was TME (Too Much Eric), now shirtless.....hmmmmm where oh where could this be leading? Watching my pace more carefully I ran the full 10 miles and felt great, new shoes helped my feet and legs, much less tired.

This was mile 10.000000000001

On my running course I pass a frozen yogurt stand a couple of times. If a McDoald's Ice Cream Cone is great for a post run recovery, why not mid-run also? So, after climbing up the bridge, I stopped and had a cone. Here was this really sweaty guy, carrying this funny looking fanny pack with a bright blue hose around his waist, digging into the pack to pull out a sweaty bill to pay for an ice cream cone. No wonder she looked at me as an oddity! I can assure you though, it is very easy to get a brain freeze when you're that hot. I can also tell you that even though it may have been simply mental, I felt great the remainder of the run!

Tuesday, our last full day one the lake and my last run. It felt great, I trimmed a few seconds off and still felt like it was an easy 8 on a cloudy humid day. (And yes the shirt came off for the second half :)).

Wednesday it was off for Chicago in the morning to meet some friends for lunch then head back to St. Louis. I had hoped to get home in time for a quick run to loosen up the "car muscles". That didn't happen. We arrived in the East St. Louis area just after the 55 viaduct flooded. We were only 3 miles from the next exit and it took 2 hours to get to it and head back north to I270. The normal 5 hour drive took 8, no run for me!

Thursday was speed work night. As usual I ran from home the 2-1/2 miles to the track. We did 12 400 yard repeats on a very hot July evening. As I started home I could really feel the heat and my legs got weaker and weaker. Rather than injure myself or get ill I called for Susan to pick my up cutting a mile of my 8 mile plan. Funny thing was, as soon as I got off the phone I felt better and began to run again. When I got in the car, Susan asked why I was running so fast. Another proof that this can be a very mental sport!

Saturday, I was back with my marathon training team, running 10 miles on a nice shady and level course. It was still hot but very bearable. Lot's of hydration and a chocolate milk at the end and I felt great! Mileage will begin to increase substaintially now, a minimum for 20 mid-week miles and 14 miles next Saturday. Nutrition will now become more and more important as we deplete our glycogen stores.

More next week,

Eric

aka RunGrampyRun

Qualify Grampy Qualify V - 07/12/2010

What a week! We ran an pseudo-half marathon last weekend. Pseudo only because it was not an official race, it was still a 13.1 mile run. The team members were to run at or close to their race pace in order for them and the coaches to judge progress in training.

Thursday we had quite a rainstorm, over 2" in about 3 hours. I ran to the track for speed work and back home for a total of 8 miles. My average pace was 8:45 per mile! I now really love to run in the rain. After that run I was personally brimming with confidence! My assignment was to run a 10:00 minute pace as one of the "markers" for the training team. Heck 8 at 8:45 on Thursday, 13.1 at 10:00 on a flat trail on Saturday should be no sweat.

At 6:30 sharp off we went. It took a couple of miles to get my pace in the groove. It was hot. It was HUMID (over 90%). The second half became a struggle, my sports drink wasn't helping, my GU (nutritional) didn't seem to do a thing. I decided to fluctuate my pace, run about 10:30 for a quarter mile to get some rest, then pick up to 9:30 for a quarter to average out the 10 min pace. The final 4 miles were some of the toughest I have done since the heat of Chicago in 2007. Throughout those last miles I forced myself to focus: "hips forward, lean into the run, heel lift, drive the knee through......" Thanks Brandi for all those hours we spent training and breaking down the stride into its components!!!!

This IS a mental sport, Saturday was wonderful training. While I can't say it was enjoyable I am glad that I was able to meet the mental challenge. It felt so good when it was over! By the was my time was 1 hour 11 minutes, that is 131 minutes which divided by 13.1 is EXACTLY 10:00 per mile :))).

Now for some fun: Welcome to my new theme song: Enjoy and realize that someday all too soon you will understand.

Click below to view video:

QualifyGrampyQualify IV 07/06/10

Forgive me followers for I have not written, it has been over 1 month since posting. Wait a minute, this isn't confession and I'm not Catholic.....forget it.

My mother used to say, if you don't have anything nice to say don't say anything at all. It's not that I haven't had nice things to say, I just haven't had much to write about that wasn't simply boring. So here is a quick update:

Today I broke the 500 mile mark for the year. I have logged a total of 20 hours of running since my qualification adventure began. I am running 4 days a week and am just now feeling like I am able to resume cross training. My ribs, while still tender at times seem to be 90+% healed. Everything I read said it would take 6 weeks and last weekend was # 6.

I am having a great time with my pace group team, everyone is simply great. We are still working on a team name but it may become "The No Passing Zone" because a when Mary & Andrea get talking, their pace picks up to "lip speed" and off they go.

This Saturday we will run an unofficial half marathon (13.1 miles) at our "Race Pace". I doubt there will be much talking going on. This is to allow everyone to judge their progress and gain confidence that running the long run pace actually does help prepare us for the race. I'll have chocolate milk for my group at the finish!! Yes, for you non-runners, chocolate milk is nearly a perfect recovery food. It has carbs, protein and fat, all needed for recovery. The only more perfect recovery food would be a McDonald's ice cream cone :))))))

The heat and humidity this summer has been unbelievable. We has a bit of a respite last week but it is back today with a heat index of 97F. Someone mentioned that 2009 we only had 1 week in the 90's. We've been there most of this spring and summer!!

So that's the update, more later.

Eric

aka "RunGrampyRun"

QualifyGrampyQualify III 06/29/10

Lets do some calculations. Max speed 7.5 mph, distance up to 30 miles


Hmmmmmmm I wonder??


NO NO I just couldn't!

Good news, my ribs are finally improving. I am still being cautious with upper body work but at least I can breath deeply without significant pain.

My weight is down a bit more than 4 pounds and about a 6% drop in body fat. That will begin to stabilize and drop more slowly now that I am in running mode. Keeping properly fueled is vital for the number of miles that I will be covering.

Saturday was the first day of fall marathon training. It was a warm and humid morning, 76 degrees and 80% humidity at 5:30 in the morning! We did a great 7 mile run that included hills, so we had the full 3H treatment, Heat, Humidity & Hills! There were 71 runners signed up and this run was to determine which pace group each would be in. I am coaching a group paced at 10:30 for long runs which should translate into a 9:30-9:45 race pace (4hrs 9min to 4hr15min marathon).

Moving around visiting with different runners I can tell it's going to be a fun group. My group will only have 4 runners to begin with altho some shuffling will occur over the first few weeks as the distances (and temperatures) begin to climb. One of my runners was featured along with his wife in USA TODAY because they made a significant change in their lifestyle and he lost over 120 pounds (and his wife over 40 pounds).

Tonight is speed work night at the track, the hardest of all the workouts. We do a "step-downs" tonight: 2-1200 yard; 2-800 yards; and 2-400 yard runs. Total mileage tonight is to be 7 miles. Because of the difficulty of the speed work and my ribs I took last night off to get some extra rest and recovery.

That's all for this week.

Eric

aka RunGrampy Run

Qualify Grampy Qualify II 06/02/10

Last Saturday the Runners Club sponsered a trail run followed by pancakes. Running and pancakes, what more could you ask for? I went thinking it was an 8 mile run, turned out that it was over 10. I learned a few lessons: First, trail running is tougher than one might think. Second, trail running technique is different, you really have to pick up your feet more or you will stumble on a rock and fall. Third, when you fall, rolling can really protect you from broken wrists etc, however when you roll over a big ol'rock you can put a hurt on your ribs. And lastly, repeating a fall is not as difficult as having to run 6 more miles with a lot of hurt going on! Now you might think that doesn't sound like fun, but except for the falling part, it really was. It was a new challenge and nice to do a different kind of run. Yes, I will do another trail run as some point when I feel I can afford a bit of down time for sore ribs :))


Unfortunately the rib situation has forced me to take a couple of days off training. This evening I will go for a run to see how it goes. It would not be wise for me to do any upper body cross training for at least the rest of the week. I'd rather lose a couple of days now than weeks later.


Tomorrow, Thursday is the start of Speed Training. It is an amazing weekly workout. This week we will be doing 800 yard runs every 7 minutes, the faster you run the longer you have to recover, but then the faster you run the longer you need to recover :)), we'll be doing 6 repeats. In 2007, the fastest I have ever been, I cut 45 seconds off my mile time in the 14 week program. I hope to run a sub-7 minute mile this year........ I'll let you know in early Sept how I did.

Saturday training for the fall marathon begins. Our goal race is the Lewis & Clark Marathon here in StL scheduled for October 3rd, altho some will be targeting the Chicago Marathon on October 10th. I am anxious to see who and how many I will be coaching. This is always a fun time, getting to meet and learn about new runners, some who have never done a marathon before. Saturday is an orientation meeting followed by a 7 mile pace determination run, which will finalize what pace group each runner will be in. I will be leading a 10-1/2 min/mile group. This is the long run pace, which means that the race pace will be approximately 10 minutes or a 4 hr. 20 min marathon time.

Qualify Grampy Qualify II - 05/24/10

Tuesday 5/25 results: Eating and drinking habits went well. Weight loss 2-1/2 pounds, 10 pounds to go. At 13 days, a bit disappointed but I am confident that the full impact will begin to kick in soon.

Well, it's been a little over a week and my workouts are certainly challenging! I am beginning to learn most of the "moves" in the workouts. Some are difficult due to my lack of flexibility but I am working on that and in the interim simply making do with the flexibility that I have.


Eight plus miles at Queeny Park was a pleasure on a beautiful Saturday morning. After the first loop I decided on taking a trail that I had not run on before. It soon became a really nice long downhill which made me wonder what was to come. Yep, a really long UPhill! I was deep enough in the woods that it was difficult to judge directions and I ended up running a bit further than I had planned. That's okay, if was fun experiencing a new route!


After some food and a brief rest I spent the rest of the day weeding our upper flower beds and carrying 10 bags of mulch up the stairs to mulch the beds and path then mowed and trimmed the yard. I didn't track it but if I didn't burn 3000 + calories I would be shocked. Sunday was a lot easier just church, lunch, planting a few pots and working out before dinner.


A couple more weeks and it's back to running. After Pilate's, Cardio, Arms & Shoulders, Back, Kempo (kick boxing) and Ab and Core work I am looking forward to running a lot of miles!
More next week
Eric
aka RunGrampyRun

Qualify Grampy Qualify Week 1

Thanks Maggie (Sally's Mom) for the winning title.

Boston is the Holy Grail for marathoner's. Just to qualify for Boston is a great accomplishment, actually completing it an even greater one. To qualify you must complete a certified marathon in less than a set time limit for your age band.

So, if 60 is the new 50 I would need to run a 3:35---HA! I'll proudly announce that I will be 63 on race day and qualify with a 4:00 hour marathon. Let's review that: 26.2 miles in 4 hours is a 9:09 minute per mile pace or 6.55 MPH, HMMMM can I drive my car?

Phase I: Prepare for a fall marathon, by first reaching these goals:

1. Reduce weight from 168 (ugh!) to 155 (Did I really tell you that information?)
2. Reduce body fat by 10-15% (Notice I did NOT include any "before" pictures.)
3. Build strength: Strength builds speed and strength helps avoid injuries

How am I going to accomplish this?

30 days of concentrated cross training: Cardio, Upper & lower body, Arms & back, Core and Flexibility. This means about 1 hour per day 6 days a week. This phase began on May 12th and will cross over the first full week of actual run training which begins June 5th.

Eliminate all "bad" snacks AND diet soda (that one is tough).

Eat small meals 6 times per day in order to provide enough good calories to fuel this level of activity.

Here are some numbers that I crunched just for fun, over this 22 month training I will:

1. Run 2660 miles
2. Go thru 6 pairs of running shoes
3. Consume 665 packets of GU energy gel
4. Drink 166 gallons of electrolyte sports drink
5. Have some form of training scheduled for 571 days
6. Attempt to avoid injuries 95 weeks
7. Run 3-1/2 to 4 marathons (incl Boston)
8. Have Susan ask if I am crazy 1 time
9. Repeat to Susan: "If a little is good, a whole lot is better!" 235 times
10. Wonder if I am crazy 42 times
11. Qualify for Boston 1 time
12. Finish the Boston Marathon 1 time
13. Know I was absolutely crazy 1 time
14. Apologize to Susan 1 realllllllly big time

Until next week,

Eric aka RunGrampyRun

It's Been Awhile!

I haven't posted since January 28th, shame on me!

Since that time I completed coaching my half marathon group "The Thundering Chickens" and they all did a great job at the Go St. Louis run. It was quite a day. We had trained in all kinds of weather, from sub-zero freezing temps, running thru snow and packed ice and even a day where the rain turned into hail for a period of time. The only weather condition missing was heat. On race day is was quite warm with a bright sun and no breeze. Some half marathoners struggled but the full marathon was quite a challenge.

I don't share my goals with others often enough but here goes:

I have a goal of qualifying for the Boston Marathon in 2011 and running it in 2012 (presuming I can get entered before it is filled).

This will require the full 2 years of preparation and training. I plan on blogging about my progress on a weekly basis. My next blog will let you know how I have started. Also, by then I hope to come up with a catchy title so if you have any suggestions, other than something like: "Is that old fart crazy?" please let me know.

Until next week

Eric

aka RunGrampyRun

Change is Good?

Clouds gone, Sun out - Good change
40's gone, Zero wind chill - Bad change
Stock market Up yesterday, down today - Bad change
Everyone still arguing in Washington - NO change

But as an undertaker friend of mine once said:
"Any day above ground is a GOOD day" so I think I'll go for a run!

Sally'ism:

Once when running on the St. Charles Running Club course with Sally in the jogging stroller, anytime that I paused for even a second (usually to pick up something she had thrown overboard) she would call out "run grampy run", thus the name for my blog. But, going up the many hills on that course she would call out "faster grampy faster". What a taskmaster! :))

At Last - My Running History Part Three

Part 3:

2008 brought two more surgeries 5 weeks apart in an attempt to repair damage done by the radiation treatments. With my immune system impaired, I came down with bronchitis early in the winter training for Go St Louis Half. Again I struggled but kept the pace; again working hard on my speed I was able to attain my goal of a sub-two hour half. I finished in 1:59:48!

Training for the L&C Marathon, one interesting run stands out. I was on a cruise with my entire family (that in itself takes endurance) to celebrate my Mother's 90th birthday. That Saturday was a 14 miler. That is 67 Laps on board. The fun part was that my Garmin registered not only my speed but that of the ship as well AND it measured to distance that the ship traveled so the graph looks like I ran a very fast 58 miles!

Race day brought Hurricane IKE blowing through St. Louis. Disappointed I elected to not start the race concerned that I would either get sick again or injure myself in the downpour. At this point race sponsors were considering paying me not to register!

2009 and here came another bout of bronchitis just in time for the Go StL Half, so I gave up my number. Another bout is August, damn it was getting tiring. My radiologist swears it can’t have been caused by the radiation but COME ON 59 years without, radiation, then three times in two years.
So what will the future bring? My plans for 2010 are to run a decent half at GoStLouis then begin training for L&C with a goal of qualifying for Boston (4 hours). It will be a challenge! There I’ve committed it to writing and sent it spinning throughout the internet for everyone to see, I guess I really have to do it now!
That’s the story.

Lost Steer Award --

After a great run on Saturday with my new half marathon training group, a great group that I look forward to getting to know the day only improved with the arrival of our two grandchildren, Sally 3 and Tommy 8 months coming by for an over night stay. Off to the playground at West County Mall, what fun! Home for dinner, off to bed what a great Saturday!

At least until about 10 when Susan got reallllllly sick. I fled the bedroom in an attempt to avoid infection. Sunday morning brought her no relief. Grampy has never dealt with both grand kids solo. Getting them up, diaper changed, breakfast eaten, dog walked. I must admit, I relied on the TV for some babysitting. Matthew rescued me by coming to pick them up before lunch so I could help care for Susan. Another night on the sofa, yes I am going to avoid this sickness!!!

3 AM, guess what? Yes you're right my turn! I didn't suffer nearly as much as Susan and thank goodness it passed in 24 hours. But it meant no run Sunday, Monday or Tuesday so Wednesday I was off to Fleet Feet for the Social Run, my first in Fenton.

Let me preview this story with another. When our boys were running cross country for Parkway West every year they gave the Lost Steer Award for those runners who missed turns on the course, Kevin and Matthew won a couple of times.

I planned on a nice easy 5 miler went out, was quickly left behind by the leaders but they had great turn by turn directions. Too bad I ran past a turn. By the time it was obvious I had blown it I knew there were extra miles in this run for me. Thank goodness I had my iPhone and could use my mapping program to get back. So my nice easy 5 miler was more like 7 with a couple of extra hills. Thats 1 Lost Steer Award for Eric! What a way to come off of the flu.

See you in Chesterfield tomorrow, I know that course :))

RunGrampyRun

Monday January 18th

Speed Workout

3.1 Miles

ET 27:08

Ave Pace 8:45

What a pretty evening for a quick run before going to a meeting at church. Temperature was in the low forty's. No sun but it was late enough that it would have been setting anyway. I really felt "the need for speed" tonight after last weeks runs all in the 10:30 range.

I am excited about coaching a half marathon group of 15 runners and helping them prepare to reach their goal of finishing the Go St. Louis Half Marathon next April. I'll have to talk to them to see what their goal time will be but I am guessing in the 2 hr 10 min area. Just about perfect for my plan of running a decent half in the spring then kicking butt next fall.

I was talking to some of my fellow coaches Saturday and found out that if you run the half marathon on Sat and the full on Sunday at Disney in Orlando you end up with multiple medals, one for Sally, one for Tommy and one for Grampy!!! It's beginning to sound like a plan.

Two Saturday's ago I substitute coached a marathon training group on a 12 miles run. The path was about 50 % snow covered with a wind chill of about 5-10 below. The snow cover was loose because of the cold and that was actually more of a challenge than staying warm. Proper clothes, enough layers, some toe warmers and hand warmers and it was toasty warm! We didn't worry about our pace or splits, that simply didn't matter in those challenging conditions. The group really gelled as a team that day, staying close together and watching our for one another. We carried our fluids under our top layer to keep it from freezing so every mile we slowed to a walk in order to get a good drink without falling.

Last Saturday I subbed again. It was a "fall back" week of 8 miles on a wonderful course through the Missouri River bottom land and along the Katy Trail. Temp had moderated and was in the 30's at the start but it was foggy and the dampness made us feel the cold at the start more than the sub-zero weather. Great run with a killer hill at the end.

I'll post the rest of my running history tomorrow.

RunGrampyRun

Running History Part 2

Part 2:
After the South County Triathlon I piddled around with my running and biking, entering several other races, sometimes as a team. I never ran more than 5k either in training or in races but I got into much better shape, losing about 15 pounds. On vacations, I enjoyed running on the beach nearly every morning at sunrise but I never really considered doing much else until Matthew ran the Chicago Marathon and completed the Lake Placid Ironman. I was hooked!
In 2005 I decided it was time for me to run a marathon. I bought a marathon training book and began to study. Every morning at 5:30 I hit the street with only my iPod for company. I ran for 5 minutes, walked for 1. One Saturday morning I was scheduled to run 12 miles, but as I approached six miles I developed serious knee pain and had to call Susan for a ride home. A trip to a sports doctor showed that my knees were in great shape and the problem appeared to be my IT band. I started a stretching program but got very little improvement. The Lewis & Clark marathon was about a month before Chicago. I was scheduled for an 18 mile training run so I registered for L&C not realizing that at 18 miles you are as far away from the finish line as possible. My IT band was hurting before the half way mark. I can remember that I limped not 25 feet from the car as I went by. At mile 18 I got some Advil from the aid tent which helped a bit. I limped along deciding that I would try to finish within the time limit then I would know if I could complete Chicago. Oddly, things seemed to improve after L&C. I could not train nearly as much as I should have but I spent endless boring hours in the pool water running. When the race started I was off and running without a hitch. I had joined a 5:45 pace group and had no trouble staying with them. I felt well enough at mile 18 to pick up the pace……I should have waited until mile 20 or 22 because I really hit the wall at mile 24. I finished at 5:3XXX…what a feeling!
Once again, I just piddled with my running until March 15th, 2007. On that day, just one day before my 10th anniversary of being cancer free my urologist informed me that I wasn’t. There was no question that the cancer had returned. Because of constant monitoring and follow up the cancer was isolated in the region where the prostate had been, it had not spread. Radiation was the only option so I was scheduled for 39 treatments, five days a week for 8 weeks. I drove home and immediately registered for the Chicago Marathon. A few days later, I was holding our brand new granddaughter, Sally and made a deal with her. If she wanted to run we would run the Chicago Marathon together when she was 18. She immediately passed gas so the deal was sealed. I will be 77 years old when that day comes and I fully intend to keep my end of the bargain!
Soon, I learned about a training program at Velocity Sports, “Need for Speed” and knowing that I would probably need some help in my training I signed up. Every day at 3:30 I would have my treatment, head home, change clothes and run as far as I was able. Some days that wasn’t very far. The training course helped tremendously, I began to get into better shape and my running improved. My doctors could not believe that I was actually running further and faster as the treatments progressed. Susan was very patient; between working, radiation, and running I wasn’t able to do much else. During the Need for Speed course I met Kristen, a coach from Fleet Feet and learned that they had a marathon training course in progress. I joined the group on their 3rd Saturday run, 10 miles on the Katy Trail. By the 8th mile I had fallen back from the group by about ½ mile. Kristen stayed with me and encouraged me. Suddenly I looked up and here came the entire team looping back and falling in behind me, what a feeling of support and encouragement, it brought tears to my eyes. At that point no one except Kristen knew what I was going and one confided in me later that some wondered what this ‘old’ guy was doing in their pace group.
One very hot, humid and breeze-less Saturday we ran 16 miles on Grant’s Trail. I drank water but took in no electrolytes and became severely dehydrated. An ambulance ride to the ER, scans to be sure I hadn’t had a stroke and lots of Glucose later I came out of the ER to find nearly half the team waiting to be sure I was okay. Some weeks I would fall back to a slower pace group but as the weeks went by I began to be able to keep up with the pace and at the end I could finish in the front of the group. Our graduation run was doing the Lewis & Clark Half Marathon, then going back out for an additional 9 miles. I finished the half in 2:04, downed some carbs and electrolytes and finished the 22 miles. It was great getting the cheers, many of the spectators thought I had done a “fast” marathon!
A few weeks later I was in the starting corral for the Chicago Marathon. Once again it was hot it was humid and there was no breeze. I felt that I had an advantage having trained in the hot conditions all summer. With a surge of over-confidence I was off at too fast a pace. I carried my fluids for the first half, wanting to avoid the waits at the water stops. My strategy worked fine until I got to the half way mark and they had run out of their fluids, the tables were empty! I could really feel the heat building up and slowed my pace considerably adjusting my goal from a fast run to “let’s match my previous time”. About mile 16 or 18 I again adjusted my goal from trying to match my previous time to let’s survive. It was about that time that I began to hear that the race had been cancelled and that we could continue but it was just a “fun run”. At mile 19 I knew they were lying…..this was not a “fun” at all! At mile 21 they had the course blocked and a policeman asked that I board a bus to be returned to the finish. I protested but he insisted saying that the course was closed and there would be no support for the final 5.2 miles. Looking back, while disappointed I was grateful, I was in pretty bad shape and my judgment was impaired, going further would have been dangerous.

January 7, 2010

Temp: 13

Wind speed: 22

Wind Chill: MINUS 5

I'm a marathoner therefore I am crazy by defination, I am NOT however, stupid. That is why I ran 7 at Forest Park yesterday when it was a "balmy" 32 degrees.

High winds and a wind chill of minus 5 is just too darn cold for me. I will, however be coaching the marathon group in Forest Park Saturday morning, regardless.

A Running History of My Running - Part 1

In late 1991 a routine blood test showed a slightly elevated PSA reading. Every six months for the next 5 years I would have another blood test and each time the PSA levels increased so each time I would have an ultrasound and ‘snip’ biopsy. No cancer cells were found. Finally in February 1997 with a PSA reading exceeding 17 my urologist “drilled” my prostate, taking 20 core samples which contained a few cells of cancer. At 48 years old and given the technology at the time surgery was the best option. On March 16th, 1997 I underwent a radical prostatectomy.

Undergoing two general anesthetics in a month’s time puts a tremendous strain on your body. I had qualified for our firm’s convention trip to Puerto Rico, scheduled for exactly one month after my surgery. In addition, our family’s time share in St. Thomas was available. What could be better, recovery on tropical beaches for two weeks! My first goal was to recover enough to make the trip.

The first morning in Puerto Rico I was up early and headed for the beach. I managed to make my first “run” of about 20 yards. I decided to try a swim, but dared not swim in the ocean. I was able to complete one length (not lap) in the pool. Every morning for those two weeks I would run a few steps further and swim a little bit further finally snorkeling in Megan’s Bay St. Thomas.

My recovery was short-circuited by a third surgery in April to repair some damage done by the surgery. That third surgery really took its toll. I can remember having to lie down on my office floor to take a nap, so that I had enough energy to drive home at the end of the day.

Sometime that winter I joined a Master’s swimming program at the “Y”. I was the slowest in the slow lane, unable to complete each segment of the workout, but I began to improve slowly. I set a goal of completing a sprint triathlon in the summer of 1998 and entered the South County race. A mere 500 yard pool swim, 12 mile bike ride and 5k run. I was determined to finish even if I had to stop for a nap! Our son Matthew also entered the race (probably because Susan wanted him to watch out for me). He had long finished and was cooling down when I finally began my run. He ran alongside me helping me with my form and encouraging me the entire 5k.

I finished absolutely last, but I finished. I will always remember that feeling and the thought that ran through my head: “I’m back baby, I’m back and I’m alive”.

RunGrampyRun

Januray 2, 2010

St. Charles Club Course

Starting Temp: 2 degrees

10 Miles

ET: 1:46:05

Pace 10:39

Layers and layers

Mittens and gloves

Moisture wicking fabrics

Fleece and vests

Hats and masks

These are a few of my favorite things

When the temp drops

When hoarfrost forms on fleece,

When ice makes tiny spots on rosey cheeks,

When I have eyelash icicles,

When gel turns to a sundae

and electrolytes become slushies.

I simply remember my favorite things

And then I don't feel so cold

RunGrampyRun