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Ending One Little Old Man Shuffle; Continuing Another While Racing Snails

1/22/2015

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Another milestone was reached the day before yesterday. Around 7:30 at night it was dark and once again I was the last patient in the office. As I wrapped up my PT session, Matt told me he thinks he's done all he can do for me. My Achilles is good and everything I'm doing is getting it stronger. He wished me luck.

As I walked down the stairs and into the cool night in my shorts and long sleeved shirt with my money clip and cell phone and keys in my hands, I realized it was the end of a chapter. Every week since September I visited Matt and his staff to fix this issue that bothered me longer than I knew; an issue caused first by injury (sprained ankles) and reinforced by strength imbalances (my right leg is much weaker than my left, especially with hips and glutes). Matt fixed the injury, and now I need to fix the imbalances. I can now focus on things other than spending a couple hours doing work on my right leg in physical therapy every few days. With all the attention on my right leg, I envisioned the possibility that my right leg would get to be so much stronger over time that I'd start running in circles.

The primary focus over the next couple months will be to work on form and to address the strength imbalances I have while I slowly build my base running under 130bpm. Clayton put me through a lower body circuit yesterday that hit the calves and for the first time since taking the anti-inflammatories I don't have tightness in my Achilles. I tested it even more by running 5K last night. While my muscles are tightening a bit (including the calves), the Achilles felt great and I ran strongly. I did have a wake up call on my fitness level. My 10:00/mile pace jacked my heart rate up to 170bpm. If you push yourself to the brink of a heart attack, you should have an awesome story about it. Right now, it's just pathetic. But for now, I'm happy with the progress.

The best sign of that improvement...when I rolled out of bed this morning I didn't have to do the "Little Old Man Shuffle" while it warmed up for a few steps. My run this morning may look like that, but my first few steps out of bed didn't, and that's a big deal. One. Step. At. A. Time.

Literally.

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Sleep is Overrated. NOT!

1/19/2015

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Sleeping is a good thing and last night I didn't get enough of it. I was in bed after midnight and up at 5:15. It's rough getting out of bed, but I made my way downstairs to pull together my things, get dressed for the gym and get out the door. I arrived a bit late, but put in a decent workout.

The rest of the day dragged.

I did send to my coach and my trainer my 2015 goals - starting with my long term goal of running the 2017 Boston Marathon and ending with this month's goal - run 5 miles pain free. The primary focus for the next few months will be strength and mobility while building a running base. that means 3 times a week working on strength and mobility. After that (3-4 months), I'll dial back the strength and mobility to twice a week and focus more on running drills. We'll see how they like that approach.

Here's what I drew up:

MASON FITNESS GOALS

January 19, 2015

January 2015 Priorities

1. Solve the Achilles Issue – Run Pain Free

2. Address muscular imbalances over next three months

3. Evaluate running form and address any issues

4. Continue building strength / mobility

5. Continue building aerobic base

6. Lose fat / gain muscle 

Athletic Goals


1. Qualify for 2017 Boston Marathon in 2016 – Run 3:20:00

IMPORTANT BECAUSE: This is what it’s all been about. In middle school while living in New Hampshire, all things Boston were amazing. From this and during the running boom of the late ‘70s / early ‘80s, I wanted to run a marathon. When I gimped my way through Chicago in 2013, it was anti-climactic. That’s when I realized the real goal was to run the BOSTON marathon. To qualify for Boston in 2017, I need to run under 3:25:00 before early September 2016. Since they’ll take faster times first, 3:25:00 doesn’t guaranty entry. 3:20:00 should. It’s most important because I want to set an example for my kids, showing them if you set a goal, make a plan and execute the plan, anything is possible. It’s also important because I’m not a runner, and my time when I ran Chicago in 2013 proves I’m not a runner – which makes the goal significant. Some would say unrealistic. Others would say stupid. Bring it.

What Does It Mean?

  • 7:37/mi. pace
  • Heal / strengthen Achilles
  • Build endurance / strength / mobility
  • Fix muscular imbalances through strength training / form adjustments
  • Gain muscle / lose fat – become more efficient

2. 2016 – Run 2 Marathons in 2016 – one for experience /continue base-building, the second to qualify for Boston

IMPORTANT BECAUSE: In order to run Boston in 2017, I need my BQ time by early September. Because of my lack of experience / endurance base, I’ll need two marathons – one for experience / base building and the second to qualify. My stretch goal would be to qualify in the earlier of the two marathons.

What Does It Mean?

The last BQ races are held early September, which means running an April /  March first race

3. 2015 – October / November / December Goal: Run 3:50:00 marathon in October / November / December

IMPORTANT BECAUSE: I need to build my endurance base and gain racing experience. Running a Boston Qualifying time in 2016 is a big stretch because of my Achilles issues and the overall strength / mobility imbalances I currently have. Running 3:50:00 will achieve a goal I had for Chicago (running under 4:00:00), while being a good barometer for where I am along the way.

What Does It Mean?

  • 8:46/mi. pace 
  • Ease Into Training
  • One of the following:



i. NYC – November 1 – entered lottery to register

ii. Marine Corps – October 25
iii. Space Coast – November 29
iv. Chicago – October 11
v. California International Marathon – December 6

4. June – September Goal: Marathon Training

5. May Goal: Old Man PR 10K (ran this distance much faster at a far younger age – so it’d be an “Old Man PR”) – target 8:47/mi (3:50:00 marathon pace)

6. April Goal: PR 5K

7. March Goal: Battlefrog Obstacle Race 5K

8. February Goal: Gasparilla Half Marathon 2/22 at 130bpm PAIN FREE

9. January Goal: Run 5 miles pain free on Achilles

Physical (Strength / Mobility) Goals

1. SOLVE STRENGTH IMBALANCE ISSUE – left leg stronger than right leg

2. Continue working on MOBILITY especially in hips

3. Measureable
  • 30 Dips by 2/28
  • 20 Pull Ups by 2/28
  • Pistol Squats on each leg by 2/28 – stretch goal?
  • Under 20% body fat by 2/28
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Another Week Down - Recovery Continued

1/18/2015

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Overall, it was a challenging week. My epiphany was that I have an A-Team supporting me. Between my physical therapist, my "remote" running coach and my mobility and strength coaches, I'm in very good hands. The week itself had its ups and downs. Physically, I attended more strength sessions than planned, and fell one short for my cardio sessions. My meal plan wasn't real successful because I didn't plan well last weekend. The lack of planning combined with lack of sleep mid-week meant I only lost one pound in my Take Down Challenge. The good news is I feel as strong as I've felt in a long time. The Achilles is still a bit tight, but I continue to push it.

I've been able to run more than I have since September, and doing it with a close eye on my heart rate. I ran three miles last Tuesday and four miles yesterday - keeping my heart rate under 130bpm. Given the stress I put on my body yesterday (strength/cardio session in the morning and my four miler in the late morning), I went out today intending to keep my heart rate under 122bpm for two hours and did pretty well. The last couple miles I focused too much on pace, so I saw 130bpm a few times.

A couple goals popped up over the past several days. First, the Battlefrog 15k. I've had this for awhile, but lost sight of it as my Achilles recovery has taken longer than expected. Second, an obstacle sprint in May that my strength/mobility coach put in my head. Third, a 5K at the end of January that is untimed. And...the best for last...fourth, a half marathon in mid-February. I went out for 9 miles over 2 hours today. Let's see if I can add 4 miles to that time over the next month. Friends are running the Gasparilla in Tampa, so I'd be going to cheer them on anyway. Even if I walk it, I'm in. But, again...if I can add 4 miles to my 2-hour Sunday block and finish close to 2 hours, that'd be a major accomplishment.

We'll see!

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Rough Week - Recovery

1/16/2015

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This week has been particularly tough to stay on plan because of commitments made. I've only run twice with a goal to run five times, and it's already Friday. Looks like the back end of the week / weekend will be filled with running.

If there's a lesson to be learned from this week, it's that no matter how tired you may feel or how much you think you'd be better to sleep, it's best to do a workout you've planned. After only a few hours sleep a couple nights before, I woke up yesterday thinking I really should sleep. Instead, I laced up my shoes and hit the gym and it was the best thing I did all day.

I've been sticking roughly with the meal plan - eating four times a day with allotted portions of protein, carb and fat - but I have work to do there too. Chaperoning my daughter yesterday at Islands of Adventure created a challenge with eating the right foods, and eating at the appropriate times. The turkey leg seemed like such a GOOD protein choice, and after five hours since my previous meal it looked better than anything I could ever choose to eat. At the first bite, I knew that thing was so jacked up with sodium, I'd be feeling it for a while. Don't get me wrong. I still ate it. And it was sooooo good.

I also blew off PT on Wednesday because a friend gave me two seats to see the Magic play the Houston Rockets. So my son and I spent Wednesday night watching the Magic hold Dwight Howard down and beat the Rockets. While the food choices there weren't the best, I did well by only drinking water and having a cheesesteak sandwich and popcorn. Again, too much sodium. But again, rather tasty.

Weigh in for the Take Down Challenge is tomorrow morning.

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Day 9 - Zzzzzzzz

1/12/2015

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Here's to being reborn. Not sleeping well followed by a tough workout at the gym equals a lazy day. I had my four meals four hours apart today, so victory in that category. I cancelled my physical therapy appointment tonight because there was too much going on, and I was SHOT. Plus, the Achilles is feeling pretty good. It's only slightly sore in the morning, and not at all during the day.

One of my trainers, Clayton, will work with me on my form and started addressing my many muscular imbalances. I think that'll be key to staying healthy on the road. Tomorrow is an hour on the road with heart rate staying under 120bpm. Let's see if I can get to running with the heart rate staying that low by the end of the month.

Time for bed...

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Day 8 - Road to Boston and Achilles Repair

1/11/2015

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The past week was good. The next week will be better. Consistency is the key to success. Fitness was a priority this week, but a couple days were missed.



This week marks the first of the Take Down Challenge, a fitness program hosted by my trainer which comes with a nutrition plan coupled with a strength and cardio program. The cardio sessions require a heart rate no greater than 121bpm for 60 minutes 5 days a week, however my heart rate formula says no higher than 128bpm. I'm not in good enough shape to actually run and have my heart rate stay that low, so at this point it's a mix of fast walking and jogging. My goal is to get my body fat percentage below 20%, run pain free for 5 miles, do 15 pull ups, do 25 dips and address the strength and form imbalances I've experienced in the past few weeks.



This evening I went out for seven miles. It's the longest I've gone in a while. I ran early, walked much of the middle, and ran the end. I'm hyper sensitive about my Achilles, and I could feel the tightness in my pace when I jogged. Walking didn't bother it at all. I'll go to physical therapy tomorrow to see what Matt has to say about it. Even though I'm not breaking a 13:00 mile, I'm happy to be logging miles. And it doesn't seem to be bothering my Achilles too much (although the real test will be when I roll out of bed tomorrow).



Tomorrow it's another day with a focus on strength. Week 1 of Take Down Challenge, and Day 9 of the road to run Boston is tomorrow.

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2014 Into 2015 - Day 2

1/5/2015

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"Yeah. I ran Boston. It wasn't that tough to raise the money needed. In fact if you decide to run, I'll donate."



That was a great offer from a great man. But that's not the way to do it. To get the full Boston experience, you need to QUALIFY for Boston. And that's how 2014 started. The goal was to begin the mission to qualify for Boston. I hired a coach who corrected my form and instructed me on cadence, and I started too fast by focusing on the wrong thing, straining my hips in the process. 


Then I worked with my current coach who instructed me to start slow, which I did for awhile. I was to keep my pace conversational, which I thought I was doing. I guess it's tough to tell if you're running on your own. I'd test myself by talking to myself on occasion, convinced I was doing as instructed. 


Along the way, the right Achilles began to tighten. I would run easy and try to plow through it. It didn't loosen. September included an overdue visit to a doc who prescribed PT. My PT guy works with athletes of all kinds, including baseball, football and track athletes. When I first visited, he said he hasn't seen many Achilles as tight as mine. So the reset button was hit and started Round 2 of Project: Boston Qualifier yesterday. 


Where do things stand today? I'm not running yet, but the right Achilles is getting looser and my right leg is getting stronger. I visit Matt for PT two to three times a week with a focus on strength through decentric calf raises - standing and via leg press machine, stretches and other lower body strength work. 


I've also been working with a personal trainer on strength and overall fitness since the beginning of December focusing on three areas: (1) strength; (2) mobility; and (3) nutrition which all lead to overall fitness. Since working with her, I've seen big improvements in overall fitness. 


In addition to PT and training, I'll be adding aerobic work to the week, along with movement throughout the day. My coach recommended a heart rate formula which allows me to get work in while minimizing impact on the Achilles. The formula is (max HR - resting HR) x .6 + resting HR. Right now, that puts me at 128bpm, and I hit that with a fast walk. Yesterday was Day 1, and hit 6.91 miles at a 14:16/mi. pace.


For Christmas, my family gave me a Garmin Forerunner. Now I have more data than I know what to do with, but most importantly a tool to measure heart rate and my route. Here's where things stand on January 5, 2015:



  • 168lbs
  • 26% body fat
  • Unable to run more than 1 mi. without tightness in Achilles 
  • Getting stronger, but not strong
  • Right leg is weaker than left leg
  • Walk consistently with tightness in Achilles (due to my focused attention on it)
  • Balance and mobility are limited due to living the last 25 years sitting down most of the time. 


The goals for 2015 are as follows:



  • 20% body fat by 1/31 - and continue with strength and mobility focus throughout year. 
  • Run pain free for 5 miles by 1/31
  • Old Man PR in 5K by 2/28
  • Complete Battlefrog 15K Obstacle Race on 3/14
  • 10K at 3:50:00 marathon pace by 4/30 (8:47/mi pace)
  • Run a marathon under 3:50:00 by 12/31/2015


And the key to all this is consistency. Every. Single. Day. And throughout the day.



Now, time for bed. 



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The Road Ahead - That's Quite a Hill

1/1/2015

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With a focus on fitness and strength, January started with a long walk that had some running in it. I'm in Ft. Lauderdale with my in-laws celebrating the new year. I've set my fitness goals for 2015, and wanted to start the year strong. Mission: Accomplished. Today's walk/run was along A1A and the beach lasting an hour and 23 minutes. At 5.8 miles, the pace was 14:12/mile. I'll take it, especially since there wasn't any pain and only slight tightness. If I had to guess, I'd say I ran about a mile of the 5.8.

The good news is the strength work with the trainer is working, as is the work with physical training. I need to work on strength and mobility as I have, but work it more into the daily schedule. I'll also be working movement into the day, throughout the day.

The following are 2015 goals, with a marathon target of October or November:

January: Run Pain Free

February: Run 5K

March: Run 10K / Battlefrog Obstacle Race?

April: Run Half Marathon

May: Run 10K

June: Run 5K

July: Run 10K

August: Marathon Training

September: Marathon Training

October: Marine Corps Marathon? Chicago Marathon? Long Beach International Marathon?

November: NYC Marathon? Philadelphia Marathon? Space Coast Marathon? Malibu International Marathon? Santa Barbara International Marathon? Surfer's Point Marathon?

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    Author

    Run On, Sentences follows the path of the author as he evolves from a lackluster inaugural marathon time to pursue a qualifying time for the Boston Marathon. Along the way, he'll deal with the challenges of a short attention span, growing older and the chaotic calendar of a husband, father, corporate executive, and active member of the community.

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