8 is enough

Greetings from Anchorage, Alaska. Anyone who knows me knows I LOVE Alaska. Not sure why, really. I've just always enjoyed my time here and throughout Alaska.

Today I had the time to get in a long run. Part of that is because of the time change - 3 hours from Chicago. So, 6 AM felt like 9 AM. Walking out of the room at 9AM here seemed late.

Because the marathon is tomorrow, and I'll be working all day, I had to get in a second "long run" this week. It's not the best idea, and not one that I recommend unless you HAVE to, but sometimes I have no choice. I did 7 last Saturday and needed to do 8 this week.

Using the "7 day rule", that is, your body doesn't know to reset itself when a new week starts, I'd run 5 times and just over 30 miles in the past "week". That's a big week for me, especially now.

My feet started to get heavy at about 6 miles. I just took my time and got in the distance.

ORN: 8 miles; run 3/walk 2. 2 hours.

The Long and the Short of it

This past Saturday I was home again and had a chance to run with the Chicago Endurance Sports team. As I said, most of them are training for either the Chicago Marathon or the Distance Classic, so they are beginning to increase there long runs. Saturday, the group I was running with was schedule to go 7 miles.

I hadn't run 7 miles since last October. The last long run I had done was the same day I had the incident with the car. So, I was a little nervous lining up. It doesn't matter that I've done 45 marathons. When it's time to start going long, we're all rookies.

The bigger question was whether to go out with the Run 5/Walk 1 group or the Run 3/Walk 2 group. I went with the 5/1's last weekend when they ran 5 miles and it was fine, except my back hurt a bit. I opted for the safer choice and went with the 3/2's. They are actually my favorite group every season because they are almost always brand new to running and training and every long run is a personal best.

It took us about an hour and 40 minutes, but I got through it. It wasn't glamorous, but it's done.

Sunday I backed it up with a 5K run using a 5/1 sequence and today I did a 4 1/2 mile trail run using 4/2. The danger right now is that I'm feeling good. It's tempting to think I can go back to a normal training plan, but that would be a big mistake. I'll bicycle tomorrow and do an easy run on Wednesday.

It's time to be smart, not ambitious.

John

Noise Polution

And now for something completely different.

I ran in the 100 acre woods yesterday [OK, it's actually the Willow Springs Woods, but I like the sound of 100 acre woods] and the cicada were SO loud that I couldn't hear my watch beeping. There were times that it was so loud that it was painful.

The plan was to run for an hour or so in the woods to get a feel for the whole cicada phenomenon. I was expecting to hear something, but I wasn't prepared for THAT kind of noise. And that's just what it was. Noise.

I don't have any idea what the cicada are DOING, but whatever it is they make a lot of noise doing it. One managed to land on my shoe and planned, I guess, to go for a bit of a ride. I carefully took it off my shoe and sent it back to doing cicada business.

The crazy part is that as LOUD as they are for the most part you can't see them. There are the odd cicada that have apparently done all they need to do and have gone on to their great reward, leaving the empty hulk behind. But the thousand of others remain unseen. It's wild.

The run was great, except for the distration of the cicadas. Distration meaning that I wanted to spend all of my time looking for cicadas. I got in an honest 4 miles at R4/W2 in just under an hour. The trails are hilly, which is what I'm after. No pressure, just a solid run.

Group Therapy

Some of you that have been following the Blog know that this has been an tough 7 or 8 months. I was training for the Chicago Marathon last fall when I slipped and really banged up my knee. About the time I was getting over that I fell and hurt my back and ended up in the emergency room.

I've been able to run some, walk mostly, since March. And I've been doing all of my running alone.

Yesterday I ran with the Chicago Endurance Sports training group. Most of the participants are getting ready for my race, the Chicago Distance Classic, and/or the Chicago marathon. This was a cut-back week for them so they were "only" running 5 miles.

Jenny asked me to pace the 5/1 run/walk group. I haven't run/walked 5/1 since last fall, so I was a bit concerned. I was worried that my back would tighten up and I'd have to walk.

There's no overestimating the power of the group. I got in there, got talking it up with folks, listened to their stories, told a few of my stories, and just had a great time.

Before I knew it we were nearly finished. My back was sore, but not awful. It was a big emotional hurdle for me to get over.

A big thanks to everyone who helped pull me through.

Rock and Roll weekend

This is a great event. It was the 10th running of the marathon, my 10th time to be a part of the fun.

It's impossible not to engage in a little nostalgia at big milestones like this. In 1998 I was here as a part of the Runner's World pace team. The column had only been in the magazine for 2 years, I had no books published, and barely understood what I was supposed to be doing.

In 1999 my son, Terry, and I rode Suzuki motorcycles from New York City to San Diego and then ran the marathon. The 12 days on the rode together was a time that I will never forget.

2000 was my first official appearance with Team in Training.

I bumped into several old friends over the weekend, some of whom were "original" members of the Penguin Brigade. A lot has changed since 1998. There are more people in my life, but there are also people who are gone from my life. It's hard to think that there is a balance between those who have come and those that have gone, but I suppose there is.

What I know for sure is that no one could have predicted in 1998 that I would be where I am today. It's been one heck of a ride.

John

The Write Stuff

Where does the time go??

This is the latest photo of my son and his family. Seems to say everything. Terry and Holly have their hands full keeping track of the twins, Hunter and Siena, and the little one, Ray.

It should also be clear that I'm not having much luck getting into the Blog business. Jenny's now Blogging for Runner's World online and is doing a MUCH better job than I am in keeping up.

Without getting into a therapy session, I think some of it is that because I write for a living it's more difficult for me to write as recreation. If this is supposed to be professional, then I worry that it won't be at the same level as the columms. If it's just for fun, then I can't imagine what it is that people would be interested in.

I ran in my 100 acre woods yesteday. I saw the BIGGEST turtle I have EVER seen in my LIFE. The thing was HUGE and prehistoric looking. I've decided that this was the King Turtle. Probably King of the Forest. At least, that's what I believe.

We are off to San Diego and the Rock 'n' Roll marathon this weekend. Hard to believe that this is the 10th running of the event. What a great job Elite Racing has done.

So, I'm PROMISE that I will try to Blog AT LEAST once a week. Let's start there.

Waddle on,

The Long Way Home

I'm not sure if I've said anything publically about this, but I'm "thinking" about doing a marathon later in the summer or early fall. I know that for now the best thing I can do is start getting some extra time in on my feet.

My "training plan", based solely on what I think will work and therefore not subject to the rules and regulations of legitimate training programs, is to LENGTHEN my daily runs by increasing the walking interval while decreasing the running interval. The results of which will be longer training sessions that aren't likely to get me injured.

So, if I do a 4/1, 40 minute session I run for 32 minutes. If I do a 3/2 interval for 60 minutes I run for 36 minutes. Not that much difference but I get an additional 20 minutes of training.

Hey, that's my story and I'm sticking with it.

ORN: 60 minutes and 3/2 plus 10 minute walking warm up and 10 minute walking cool down. Total time, 1 hour 20 minutes.

Cycle-ogical

Last Saturday I had a chance to do some real mountain biking for the first time in about 2 years. Actually, mountain biking is the wrong term. What I did was ride on some hard-packed running and horse trails in the forest preserves. No mountains, although the area used to be called Mount Forest.

Today, in an effort to do some kind of activity 6 days a week, I got out the mountain bike [which, now that I think if it, is a really dumb term. It's really just a fat-tired bike] and rode along the lakefront path. Nothing even like a hill out there.

I'm re-committing to getting in some cross-training on the days when I can't/shouldn't/don't want to run. Monday, when it got so late that I knew I couldn't get in a bona fide run, I dropped off the car with Jenny and walked the 3 miles home.

So today was just one of those kind of days. Get up. Get out. Get going. No pressure. No plan. Just move.

John

ORN [obligatory running note] 45 minutes of cycling on a fat-tired bike.

The times they are a changin'

Because I live in Chicago, 4 blocks from Wrigley Field, a block and a half from Lake Michigan and the lakefront path most of my runs are on that path. Today, though, I hopped on the motorcycle and rode out to Willow Springs to run in the Palos Forest Preserves, or, what i will now forever call the 100 acre woods. [If you're not a Winnie the Pooh fan, you may not know about the 100 acre woods.]

The goal was to use a run 3 minutes/walk 2 minutes plan and go for a solid hour. I ran for an hour for the first time since last fall about a week ago, and so I'm still a little nervous about trying to go that long.

It was fantastic.

I saw 5 deer as I entered the woods and thought "this is a good sign". It was peaceful, quiet, rolling, and just what I needed today. There were times when the watch "beeped" and it was time to walk and I wanted to keep running. I didn't. I'm still recovering. But, it was great to have that feeling again.

Don't know how far I ran. Don't care. I enjoyed every step today and that' all that matters.

Waddle on,

Gone, but not forgotten

No, I'm not dead in a ditch, just been busier than usual. And, as I have shared with some of you in person, even when you're a writer by profession blogging doesn't come all that easy. Or at least it doesn't for me.

I've been to Indianapolis for the Indy mini since I last blogged. It's a fantastic event and if you want to do it you should go ahead and register NOW. It closes earlier and earlier every year.

I then rode - the motorcycle - over to Columbus for our Cinco de Mayo 4 miler. That was also great fun.

We've been filming for the Reebok "Run Easy" campaign. I'll make sure to get everyone the information on that as soon as I know it.

And finally, my running has been going very, VERY well. I ran for an hour yesterday which was the longest I've run since last October.

I've got an announcement to make, but I'll have to wait for another day.

Waddle on,

John

Country Music Weekend

What a weekend. The Country Music Marathon and Half Marathon attracted almost 30,000 people. Amazing.

When I lived outside of Nashville I ran the old "Music City Marathon and Half Marathon" I ran the half a couple of different times. In those days, in the mid 1990's there was about 700 people in the whole and may 1,000 or so in the half. When Tim Murphy of Elite Racing talked to me about bringing a big "Rock 'n' Roll" style event to Nashville I told him he was crazy.

And in the first few years it looked like I was right. They started with ONLY a full marathon and after a strong first year saw the numbers dwindle down to less than 4,000 participants. Then they added the half marathon and the numbers soared. Two years ago there were a total of 17,000 participants in both races. This year that number was nearly doubled.

What's going on?

Hard to say, but I have a guess. People have figured out that Nashville - the city - is a FANTASTIC destination. If you stay downtown you just have to fall out of your hotel and you'll hear LIVE music played VERY well. It's fun, there's plenty of good food, and the atmosphere is "pure" country. What's not to like?

I did manage to run 3 times while I was there which is good. I took today off to recover from the drive but I'm looking forward to getting back out there tomorrow.

John

Celebration

I know that I am DAYS behind in posting this, but, this is a chaotic time of year. So, I apologize to those of you who have been waiting for updates.

This past weekend I was in Vienna, VA with my son and his family celebrating the "twins" 2nd birthday. It's simply amazing to me how quickly the time goes by. Even the "little guy" is nearly 8 months old and tearing around the house in his walker.

On Saturday night we had an extended family dinner and cake with the children, parents, grandparents and great-grandparents. I'm just grateful for all the people that love these children and are so willing to share in their joy.

I did get in some runs. One, with my son as he prepares for his Army P.T. test and a couple of hilly run/walk, walk/runs on my own. It's probably the travel but I am having more fatigue in my legs than I can ever remember. I'll be fine for a week or so and then BOOM, I've got nothing in my legs.

We're off to the Country Music Marathon and Half Marathon in Nashville this weekend. It's always a fun event and a bit of a homecoming for me.

ORN: Friday, Saturday, and Sunday. About 30 minutes each day. Running some, walking some.

Photo finish

You had to see it to believe it. Two runners fighting for the victory and NEITHER could get away. I've seen lots of finishes but nothing compares to this.
Daniel and Clint fought for nearly the entire race. One would surge, then the other and BOTH would respond. According to Daniel, he looked over at Clint at mile 11 and said: "I'm ready. Let's go" and off they went.
It was a great race weekend all the way around. We were able to honor the memory of Shelton Kang, the brother of long-time Penguin Brigade member Harriet Kang, by presenting the "Shelton Kang Courage Award" to the final finisher.
I managed to run twice on the treadmill at the hotel, and then did some "Hollywood" running during the Reebok web page photo shoot, but it wasn't a real quality run.
Yesterday I was able to get outside and on MY lakefront path for - I THINK - the first time in 2007. I managed a solid 30 minute run and then walked another 15-20 minutes. It was better and worse than I thought it would be. Good to be outside, but there's no hiding from what I've lost.

John

Babies, Babtism, and the Back

I'm out in Virginia/Washington, DC for the baptism/christening of my grandchildren. It was a very emotional service with the 3 little ones and the entire extended family including a set of GREAT grandparents.

Friday was a travel day, but I managed to get on the hotel treadmill on Saturday and Sunday.

Saturday I did a "long-run" format, run 4, walk 2, and went 3 solid miles. Sunday I wasn't up for another "normal" run so I decided to try a little "speed" work. I reversed the intervals and "ran" 2 and "walked" 4. I kept increasing the pace on the runs just a little on the runs just to see how it felt.

And, I'm PLEASED to say, if felt fine. No residual pain.

I wasn't able to run today so my plan is to run when I get home tomorrow. It will be good to move after flying.

John

Long Run

At least for ME it was a long run. 3 miles.

There was a time when I wouldn't have even thought about running 3 miles. Beginners run three miles. But, I'm a re-beginner so I'm VERY happy.

No pain. No back pain, no knee pain, no foot pain. NO pain. We'll have to wait until tomorrow morning to know for sure, but I think it's a good sign.

I'm on the road again this weekend and I'll have to run outdoors. And, I'll have to be careful not to get excited and try to run farther than I'm ready to run.

ORN: 3 miles, R4/W2, 35 minutes

A little movement

This is getting interesting.

I did about a 3 mile hike yesterday in a somewhat hilly area. What surprised me the most was how tired I got just walking up and down hills. I was also surprised at how tight I was.

Today, back on the treadmill, I decided to up the ante a little. I decided to go back to the run 4/walk 2 intervals that I have used in the past. I know that it means pushing the run interval up, but, hey - we're all an experiement of one.

The good news is I still stopped at 2.25 miles, so I haven't completely gone over the edge.

We'll see later today how the pain is.

John

ORN: 2.25 miles, 29 minutes, run 4/walk 2

The other side

Dateline: Yakima, Washington

I've been out here all weekend at the Yakima River Canyon Marathon. It's a small - 523 participant - marathon and very different than the mega events that I usually attend.

It's also a fantastic party.

I'm here because Bob and Lenore Dolphin are the race directors. Bob, at 77 years old, completed his 400th marathon Saturday. Lenore insisted that I be here. It's that simple.

Joining Bob were members of the 50 States marathon club, the 100 marathons club, and the "Marathon Maniacs" a group of, well, marathon maniacs. These are people who are doing 20, 30 or more marathons a year. They are an amazing bunch of runners and walkers. It was the first time I ever felt that having completed 45 marathons, as I have, WASN'T much.

Back update: Better, but not well. I did a street run/walk on Friday that went OK. It was the first time I'd run outside in almost 6 weeks.

John

Danger Zone

This is a difficult time.

I was able to run two miles comfortably on Monday, Tuesday, and Wednesday. Same pattern, I walked 4 minutes and run for two. There wasn't any pain - or even discomfort really - while I was running, but there was some lingering soreness in my back last night and this morning.

Part of the problem was that I started watching the time. I pushed a little yesterday to see if I could get in the 2 miles in UNDER 28 minutes. Not world-class time, I understand. And I'm not a big time-centered guy. But still, I was watching the clock with just a little bit of anxiety.

Today I'm flying to Yakima, Washington for an event this weekend. I'm going to have a long flight and lots of sitting. That doesn't sound good. But, I'm going to try to get out tonight and at least walk.

Things aren't right. I know that. I need to be patient. I know that too.

But it's a struggle.

John

Two Minute Warning

OK, just in case someone is NOT a football [American football] fan, the 2-minute warning is given at the end of both halves of play.

I'm still on the treadmill, but I made the decision to TRY to up my running time to two minutes while keeping my walking time to 4 minutes. I was prepared [HONEST] to bag the run after one minute if I felt any discomfort, let along pain.

The first two minutes were fine. I was shocked to see where my heart-rate went to, but maybe that's to be expected. I stayed on for 30 minutes which was exactly 2 miles.

Some gentle stretching and then I'm going for another massage to see if they can break anything loose.

By the way: I hate this!

ORN: 2 miles

Easy Does it, and I'm not kidding

I've got to keep my head on straight.

Yesterday I walked on the treadmill for a mile and a quarter. But see, that's not EXACTLY true. What I did was walk for 4 minutes and then RUN for one minute. Smart? Not really.

But my theory is that the problem was caused by the nearly 30 days of INactivity and NO running and walking, so MAYBE a little running and walking will CURE the problem.

Not sound medical thinking, I know.

But, I'm going to continue to try to find something that I can do that DOESN'T make things worse.

Honest.

John

Walking the Walk

Oh my!

First off, thanks to those of you who have written with your "Get Well" wishes. They've helped some, but we're not out of the woods yet.

I decided early on that I didn't want to "dance with the devil" on the pain pills and muscle relaxers. I took only what I absolutely had to in order to get through the day - or night. I've now decided to move off all the pills and just see where this goes.

And where it's going now is nowhere fast. The pain is more isolated but I still don't really have full use of my right leg. I'm trying to do some gentle stretching and rolling but nothing seems to be helping much.

So, today, I'm going to walk for 20 minutes on the treadmill. Not fast. Not far. I'm just going to move and see if that will help free things up.

Running again soon doesn't sound likely.

John

Great weekend, lousy back

We're on our way home from Tucson. This weekend was the 3rd Arizona Distance Classic, which now features the Valley of Gold Half Marathon, the Northwest Medical Center Oro Valley 5K, and the Kid's Fun Run.

The weather, while a little warm for some snow birds, was just about perfect and we had the best overall event we've had here in Tucson. We had a great mix of local, regional, and visiting runners and walkers and the blue skies and mountain vistas made for a picture perfect day.

I'm still dealing with whatever is wrong with my back. I had a deep tissue massage hoping that something might 'let go', but it didn't help all that much. The good news is that it doesn't appear to be bone or disk related, just some kind of major muscle malfunction.

So, I'm walking but not exactly normally and sitting and standing - and getting in and out of the car - is still an ordeal.

John

Day Four

Wow. I'm afraid I've really done something this time.

At my age - and with my absolute and total avoidance of stretching and flexibility, it's not unusual to have a bit of stiffness in the morning. But this is WAY beyond that.

It feels like something is out of place. There is some nerve involvement because there's numbness in my right leg and groin. I've got to try to get to Tucson today and hope for the best. The good news is that our race is sponsored by a hospital and if things go from bad to worse at least I'll have help close by.

This is, without question, the biggest set back I've encountered since i started running. I've had the standard IT band and sore knees, etc, but nothing as completely debilitating as this.

Running seems pretty far off at this point. Right now I'd be grateful just to be able to stand up without pain.

My big concern, and this is a very personal one, is that I not abuse the pain medication. I've got to commit to using only as much as I need for medical reasons and not start thinking about "recreational" use.

John

Oh, my aching back

I can't believe it!

Monday I was bending over to set something down and BANG!, something snapped in my lower back. A trip to the emergency room and it looks like I've either got a ruptured disk, or slipped disk, or something.

BUMMER.

So I am laid up, laid out, and laid down.

In trying to figure out what happened I remembered that I took a pretty nasty fall on the boat and that, combined with 27 hours of sitting on a plane, combined with just being exhausted took it's toll.

I have no idea when I'll be walking again, let alone running.

ORN: You must be kidding!

The good, the bad, and the ugly

I'm baaaaaack!

My fourth trip to Argentina and Antarctica was, without question, the best. Each time I go I'm more open to the experience, less likely to chase after the excitement, and more likely to embrace the large and small moments that make the trip worthwhile.

Make no mistake, it's a lot of work, but, it's about the most satisfying thing I've ever done. There are only two sanctioned sporting events in the Antarctic, the marathon and half marathon AND the kayak championships. Being a part of the very elite operations team for these events is a unique opportunity.

I've given up trying to articulate the beauty, the animals, and the people. All I can say is that is is the most difficult 3 weeks of my year, and I can't wait to go back.

We stayed over for a few days in Ushuaia so that Jenny could run the Fin del Mundo marathon and get another continent. I think it helped to have a transition time between the ship and home. We had some FANTASTIC food, good company, and a chance to begin to recover.

Got home late Friday, ran a little on Saturday, then bent over to move something on Monday and ended up in the emergency room. Not sure whether it's a slipped disk, or ruptured disk, or WHAT, but I'm down for the count. I'm still hoping that I can get to Tucson for our event there this weeekend, but I've just got to take it a day at a time.

As our Argentinian friend, Gus, would say: It is what it is.

ORN: I did run a little on Saturday, but don't have any idea when I'll be able to run again.

Going, Going, GONE!

To say that I'm distracted is an understated. We leave tomorrow morning for Antarctica, by way of Miami, Buenos Aires, and Usuaia. I've been packing and unpacking for a week. I've put things in, taken things out, counted socks and underwear and batteries and flashlights and whistles. Yes, whistles. Fox40 whistles to be precise.

We are part of the landing crew. The marathon is run on King George Island. 6 of us get off the ship two days before the race, spend the night on the island, and then spend all day measuring, marking, and setting up the course. It's exciting, exhausting, and more fun than I can describe.

I've talked and written about Antarctica before. What draws me to it is the sense of being completely and totally at the mercy of the continent. You know what you want to do. You know when you want to do it. And you don't have any idea if you'll be able to.

One year there had been a freak snowstorm the day before we arrived. There were 8-10 foot drifts on parts of the course. We had carve out places to run. Last trip, in 2005, they were experiencing one of the wettest Summer seasons [for them] that they had ever had. The course was muddy, with giant potholes and puddles that we nearly impossible to cross.

And, of course, there was the year of the cyclone. 36 hours stuck in the middle of the Drake Passage.

Did I say that is was exciting??

So, I'll try to get to an internet site while I'm gone, but no promises. Wish us well.

John

ORN: Thursday, February 15. 1.25 miles. I got interupted and had to stop.
Friday, February 16, 4.25 miles, 50 minutes, R5/W1

Back on Top

New week. New opportunity.

We leave for Antarctica next Sunday. There's very few chances to run on the trip, and I think I'm already staring to back away. We will run while we're in Buenos Aires, but once we get on the ship that's it. So, there will be 8 or 9 days where I know I won't run.

So, the "plan" is to run every day this week. That's the PLAN!

John

ORN: 4 miles, 46 minutes, R5/W1

0 for 4

It rarely happens, but it did this time. Between travel and commitments I missed 4 days in a row. Not good, but truly just one of those things.

John

Third time's the charm

Now we're getting somewhere.

It's still WAY too cold to go outside. Or at least it is for me. And having a treadmill right here in the house makes the decision all that much easier.

If you've followed this Blog for any time at all, or if you've read any of my other stuff, you may have encountered my "7 day rule". What the 7 day rule says is that your body keeps track of how often you've run on the previous 7 days. Your body doesn't reset itself to 0 just because your logbook starts a new week.

I've seen people get themselves into trouble because they only look at the mileage in their log books. Sometimes, like the past 7 days for me, the miles are stacked on either side of the weekend. I ran on Thursday and Friday, missed Saturday and Sunday, then ran on Monday, Tuesday, and Wednesday. So, that's 20 plus miles in the past 7 days.

ORN: 4 miles even, R5/W1, 47 minutes

**For the newcomers: ORN means Obligatory Running Note, from the old Dead Runner's Society list. R = run interval. W = walk interval. R5/W1 means "run 5 minutes, walk 1 minute" and repeat.

Let it snow

Weather update: It's about 0 degrees, windy, and snowing. How do I know? I can see it through the window as I run along on the treadmill. Actually, it was kinda like running in one of those "snow balls" - I don't know what they're called - that you shake up to make it snow.

Did another 4.25 miles run/walking and a little over 1/4 mile walking at the end for a total of 4.6 miles.

This was the BEST running has felt since last fall. My pace was not world-record, but it was brisk for me, and it still felt good. I even bumped it up JUST A LITTLE towards the end of the workout.

For ME, the more often schedule is really working. I'm not thinking about running long. I MAY work up to running for an hour but not beyond. At least, not anytime soon. But, I'm running 4, 5, or 6 days a week and feeling fine.

ORN: 4.25 miles, R5/W1, 48 min., .35 miles walking to cool down.

Now that's more like it

GO BEARS! The first minute of the Super Bowl was sure fun! Oh well, I'm a life long Chicago Cubs fan, so I believe "there's always next year".

I was careful to check that the elevation was set to ZERO and set out to get in a 4.25 mile run/walk with the added 1/4 mile walk. This is the first week of the "bump", so I took it easy.

There's no getting around the fact that I am enjoying the shorter, more frequent runs. I've even found myself edging the pace up just a little to see how it feels to run "faster" than my normal pace. It's all relative and my "faster" pace is still SLOW. But, the point is that not having a marathon or half marathon on the schedule is allowing me to be more playful in my training.

My current "thinking" is that I may train for a 5K early this spring, just for something completely different, and then maybe a 10K a little later in the spring. It's where it all started for me and maybe it's time to "go back" to the beginning.

ORN: 4.25 miles, R5/W1, 48 minutes PLUS .25 walk

Well THAT made a difference

Well, I feel even dumber now.

I got on the treadmill with the incline at 0% and guess what? I had NO problem at all. No heavy breathing. No tired legs. No sense that I had somehow gotten out of shape overnight.

What a maroon, as Bugs Bunny used to say.

I was able to stretch the session out to 4 1/2 miles which was what I was trying to do last week before I accidentaly set the incline to 4%.

Sheesh.

ORN: 4.5 miles. 4 miles, R5/W1. 1/2 mile walking to cool down.

Not much there today

YIKES.

20 minutes. That's all folks. 20 minutes. And not even really a good quality 20 minutes. Guess the lack of sleep and travel and lack of sleep - did I already say that? - finally caught up with me.

Question is, do I take tomorrow off, get rest, or push through.

Stay tuned!!

John

ADDENDUM

As Jenny was walking past the treadmill, she noticed that the treadmill looked like it was on an incline. I had NO idea. Sure enough, when she turned the treadmill on it was set at a 4% incline. 4% INCLINE. No WONDER I couldn't run for more than 20 minutes. I was trying to run up a mountain.

WORSE, it was probably at the 4% incline LAST week when I had trouble running. I must have pushed the "4%" button when I thought I hit the "4 MPH" button.

AAAARRRRGGGGHHHH!!!!

Life's a Beach

OK, I'm not complaining.

Jenny had a group from Chicago Endurance Sports participating in the ING Miami Marathon and Half Marathon. Leaving Chicago to go spend the weekend in Miami, on South Beach no less, is hard to pass up.

The only downside, if there was one, was that our room was on the street and right above the bar. People KNOW how to party on South Beach and we were treated to the sounds of street musicians, cruisers, and revelers all night long. I'm getting old!

But, I was able to run or walk each day. I got in a long walk on Friday, 40 minute runs on Saturday and Sunday, and a 30 minute run/walk on Monday. So, I actually ran or walked 6 out of the past 7 days.

ORN: 1/26: 1 hour walk. 1/27 45 minutes R4/W1, 1/28, 45 minutes R4/W1, 1/29 30 minutes R4/W1.

A Little Longer

As I said, I'm going to try to push my daily runs from 4 miles to 6 miles over the next few months. There's no particular reason other than I'm enjoying running more often and not having the pressure of doing LONG runs.

The way I'll start that is to do a little walking at the end of the regular workout. So, I did my "normal" 4 mile run and then added a 1/4 mile of walking. Once that feels OK, I'll try run/walking the 4.25 miles and adding 1/4 to the end.

ORN: 4.25 miler; R5/W1 [4 miles], walk .25 miles, 50 minutes total

Searching for a routine

Back home again, trying to get into something like a routine. I'm trying to stretch my regular run out a little and will start to bump it up once I get a decent base.

The photo is of my grandson, Hunter. I had a career as a musician earlier in my life and my son is a musician. Doesn't look like the apple fell far from the tree! Anyway, that's what distracted me from my running last weekend.

I got in a solid 4 miles on the treadmill today. Nothing fancy, just a good workout on a day when it would have been easy enough to skip it.

ORN: 4 miles, 46 minutes, R5/W1

Let it snow

Holy SMOKES, it was cold today.

It's been a funny winter for me. I've been away for lots of it and even when I was home [Chicago] is was warm. Now, out in Vienna, Virginia visiting my son and his family, I finally had to run in sub-freezing temperatures.

AND IT WAS COLD!

It's not that I've never run in the cold. In fact, I like it. I like being out on the lakefront path knowing that I'm one of few to be brave enough - or dumb enough - to run outside. I haven't really gotten my winter "wisdom" back, so I was guessing about what to wear, how many layers, etc.

But, it felt good and for that I'm grateful.

ORN: 4 miles, R5/W1, 50 minutes.

The Penguin; Missing in Action

Good morning,

I cannot believe that it's January 18th. The last thing I remember it was New Year's Eve and we were setting up the rented cribs for the twins.

Later that week Jenny and I headed down to Orlando for the Walt Disney World Marathon. After a short turn-around we were back in the air going to Phoenix and the Rock 'n' Roll Arizona Marathon and Half Marathon.

And now it's now.

I have been running, but not as much as I would like. I'm having a difficult time getting into anything like a routine. When I do run, it feels fine. I'm still not going past 4 miles for now, but that's OK. I don't really have anything on the schedule.

It's now been over a year since I last ran a marathon. That's the first time I've gone that long between marathons in 10 years. Not sure what it means.

So, I am still here. And, I promise to get back on the streets and on the Blog.

John

Happy New Year

Over the river and through the woods pretty much describes the past couple of weeks of my life. Jenny and I drove to Myrtle Beach to spend Christmas with her family, I drove up to Vienna, VA to visit my son and his family, and Terry and the twins drove to Chicago to celebrate my father's 80th birthday.

I ran some. Didn't run some. Walked a little. Rested a little. Mostly, I just enjoyed the time with friends and family.

Being a runner, or being a recreational athlete, means - at this point of my life - finding the balance between obsession and sloth. For me, that's not an easy balance to find. One the one hand, I spent 40 plus years overindulging in everything I did that was unhealthy. On the other hand, I spend nearly 10 years overindulging in something that was supposed to be healthy.

It's the tendency to think that if 3 of something is good then 10 must be better. That's not always true.

So, my goal for 2007 - it's not a resolution - is to run a little bit more, eat a little bit less, and to find a way to sneak up on being 60 years old in two years.

John

Steady State

It's just that time of year.

There was lots to do today, getting ready to leave for a week or so on the annual "over the river and through the woods" holiday trek. I had hoped to get in 4 miles on the treadmill, but ran out of time at 3.5 miles.

It happens.

ORN: 3.5 miles, treadmill. R4/W1 [run pace, 10:31, walk pace, 16:12] 40 minutes

Just barely made it

I have a confession to make. Well, more like a story to tell you that has a moral. Or maybe it's just a story that has a point. You can decide for yourself.

For the last week or so, since getting back from Honolulu really, I've just been wasted. I do a lot of flying across time zones, and I took the red-eye home and actually got a little sleep, so I didn't think it was jet lag. But I've been tired and couldn't get over it.

Even though I've run some since I've been home, they haven't been good runs and they certainly haven't been fun runs. I've had to force myself out the door and then slug my way through.

Now the confession: Yesterday, I got dressed to run, when downstairs, went one step out the door, turned around, went BACK upstairs and went to bed. It took me about 5 minutes to fall asleep and I slept for nearly two hours without budging. I'm just tired.

I was able to get up today and get in a 4 mile run on the treadmill. It wasn't all that much fun, but I felt good about getting it in.

Not sure if it's just the end-of-the-year let down or honest fatigue. I'm just tired!

ORN: 4 miles, treadmill R4/W1 [run pace 10:31, walk pace 16:12] 45 minutes

Waiting for Winter

This was one of the 5 or 6 Saturday mornings this year that I've been home and one of the 2 or 3 when I din't run with some local training group. It's the end of my year and a time to relax, reflect, and renew. And a time to run.

It was about 40 degrees this morning [5 for my Canadian friends] which is NOT a December temperature in Chicago. With the Antarctica trip now less than 8 weeks away, the truth is I need to get in some cold weather runs. I WANT to get in some cold weather runs.

I didn't take the GPS or iPod or ANYTHING except my running watch with me this morning. I wasn't sure how far I was going to run, I wasn't sure how fast or how long. And I didn't want to keep track.

When I got to the first turn around, which would have gotten me about a 3 mile run I made a choice. I kept going. I'm not sure why, exactly. It just occurred to me that if Winter DOES come it might be months before I can run along the lakefront in 40 degree temperatures.

So I ran. Not so much with any purpose or plan. But just because today I could.

ORN: 5 miles, R5/W1, 62 minutes

Running News

I think I've mentioned that we have a treadmill. And, Jenny being Jenny, she would not have just gone out and gotten ANY treadmill. This one is "trick". It will tell you more about what you're doing than I want to know. It's got the normal speed and distance, but also heart-rate, calories, grams of carbs, miles-per-gallon, and when to change your oil.

It also has a built in television screen. Now, to be honest, I thought that was about the dumbest thing I had ever seen. I mean, there's already a TV in the room. Why not just watch THAT one. Why a television ON the treamill.

I'll tell you why. So that you can hold yourself in the right running posture and STILL watch CNN.

Anyway, I knocked out 4 miles while Wolf Blitzer - in the Situation Room - went off about some terribly interesting crisis which, of course, I now can't recall. But, I was amazed that I was able to finish a 4 miles run before the crisis was over.

ORN: 4 miles, treadmill, R4/W1. 10:31 running pace, 15:23 walking pace.

[ORN= Obligatory Running Note: from the orginal running email list The Dead Runners Society]

Cooler by the lake

It was about 80 degrees when I ran on Monday. It was closer to 40 degrees when I ran today. But, to be honest, I enjoyed today's run as much or more.

It's winter, after all. And the temperature here in Chicago could easily be in the mid-30's, not the mid-40's. There were more runners out this afternoon than I expected. And many more bicycles. Getting in the last ride of the season, I suppose.

It's the beaches that I find the most fascinating this time of year. The water, the sand, the feel of the lakefront is so much the same and yet so different this time of year. I can almost hear the laughter from the summer, almost see the people enjoying themselves. But the boys of summer are gone.

And in a way it's like they've given the beach back to those of us who live here. No tourists. No visitors from the suburbs. Just us city runners and bikers.

ORN: 4.75 miles, 60 minutes, R5/W1

A long and interesting day

Whew!

The final Team in Training participant came across the finish line in 12 hours and 8 minutes.

As I had in New York, I got to work with Dr. Lewis Maharam [medical director for NYC, the Elite Racing events, and Team in Training] I figured it would be more of the sore muscles and blisters that we most often see.

But just a few hours into the race we had to respond to a full-on seizure. A young man went down at mile 26 and the next hour or so was just a blur. I got to him about the same time as the EMT's did, ran back and got the Doc, watched them load the guy up on the medical cart, ran with the Doc and Paramedics in front of the cart back to the main medical tent.

Once we got him to the main medical tent a system of doctors and nurses jumped in and just calmly started doing their jobs. They started a IV line, got his vitals, took readings, I don't even know. But, it was impressive. Eventually he was taken to the hospital.

I happened to run in to him tonight [YES!] and he was looking fine. He was released from the hospital after being thoroughly checked out.

He was lucky. Lucky that the race organizers take medical care so seriously, lucky that very professional people were there doing their very well, lucky that he was at mile 26 of a major marathon when this happened and not sitting alone in his room.

Those of us who run don't thank the medical people - and race organizers - enough.

John

Another Day in Paradise

I woke up with pretty tired legs. It may be because I had to run on concrete yesterday. I don't normally think it bothers me, but maybe so.

So, I ran my 3 miles just to stay loose. I'll be on my feet all day tomorrow - marathon day - working in the medical tent. Dr. Maharam, medical director of the Elite races and the New York City marathon has invited me to be his "assistant". It's become a sort of second career for me, working the medical areas of marathons. It's not that I am a medical person, but I know marathoners. I know who is in trouble, and who isn't.

It will be a long day. The course doesn't close until the last person crosses the finish line. The last Team person usually comes across in 9-10 hours. Like I said, long day.

Speaking of the Team, we had a GREAT pasta party tonight. The crowd was cranking and the mission moment was the most powerful I've ever heard. Amazing stuff.

ORN: 3 miles, 37 minutes, R5/W1

[ORN=Obligatory Running Note: from the original Dead Runners Society email list]

Book 'em, Dano

Yeah, I know. It's a tough job but somebody has to do it. I'm in Honolulu for the weekend with Team in Training. Jenny says it's 13 degrees at home, so, I'm not going to complain.

I did find a way to do a somewhat longer run today. You would think that this being my 8th trip here I would have this all figured out by now, but, when you fly in/fly out you don't really have time to explore.

The past few years I've been running down to, and around, Ala Moana park [sp?] All the runners seem to make their way down there at some point. In fact, I saw Deena Kastor coming back from her run this morning. Very cool. The park is also where many of the Japanese tour groups take their runners. It's fun to see the groups in their "colors" warming up for the race.

Because I had a little extra time [I woke up before 5] I decided to try to get in a solid 6 mile run. It worked out great. I went to, around, and through the park. I enjoyed myself, almost in spite of myself.

This afternoon I was able to sit in the lounge area and write. It helps to have the time and space. I was able to write 3 columns, which is a good afternoon even for me.

Off to Duke's tonight for the traditional Friday evening "staff" meeting. It is a highlight of the trip.

ORN: 6 miles, 1 hour, 16 minutes, R5/W1

Squirrel in a cage

I am NOT ready to go outside and run yet this winter. With a little luck, I may be able to avoid most of it.

Tomorrow I'm off to Honolulu, which is not quite as much fun as it sounds like. I'm there with Team in Training so there will be work to do. But this year, I'm going to TRY to enjoy the beach more than I have in the past.

We'll be doing the holiday stuff and in January I'll be in Orlando [which CAN be cold], then Phoenix, then Miami, so I may dodge the winter bullet for another few weeks.

We gave in and got a treadmill for here in the apartment. It's a pretty good one, but it's still a home unit. It's taken a little getting used to but I have been able to get solid runs in the past two days.

ORN: Tuesday: 4 miles, R4/W1, 48 minutes
Wednesday: 4 miles, R4/W1, 46 minutes

An outright Victory

The Victory Juntion Run was - well - spectacular. From the NASCAR-style worship service to Richard Petty waiving the green flag to start the race to Kyle and Pattie high-fiving every finisher it was better than any of us could have imagined. Race photos will be up on the site in just a few days. [www.victoryjunctionrun.com]

The day was perfect. Cool, crisp, and sunny. The course, although challenging, seemed to satisfy everyone. The finish, and the "bridge" in the center of the camp was the perfect backdrop. I truly can't think of a more meaningful finish line.

The participants raised over $65,000 for the camp. An unbelieveable number for the first year.

If you're reading this: you simply MUST come to the race in 2007. You just have to!





ORN: 0 Saturday or Sunday. Probably 0 on Monday too.

Victory Circle

Sometimes running is about running. Sometimes running is about something WAY bigger. The whole JBR team is in Randleman, NC to put on the Victory Junction Run - currently a 1/2 marathon. The race benefits the Victory Junction Gang Camp.

Tonight we had a "victory" dinner at the Petty shop. If you know who is with David and me in the shot, I don't have to explain. If you don't know, I can't possibly explain.

A full report will follow.

ORN: 4 miles yesterday on the 1/2 marathon course.

Running in Shorts

It was 60 degrees in Chicago today. 60 DEGREES.

I could have taken the day off after running long on Sunday, but how do you skip a 60 degree day in November? You just can't. These are the days when you throw the training schedule out the window and just go for a run.

My 7-day mileage [you can't just look at weekly totals. Your body doesn't know what day it is and doesn't reset just because the calendar says it's a new week] is higher than it's been since early last October. I need to be careful not to overdo it.

This is race week for our event in Randleman with the Petty's and the Victory Junction Gang Camp. We are all very excited about the project. It's a great way to give back.

ORN: 3 miles, 33 minutes, 10/1 on the lakefront loop.

Happy Trails

We ran today at the Waterfall Glen trail near the Argonne National Laboratory. The temperature was near 60 - unbelievable for November 26 in Chicago.

It's a crushed gravel multi-use trail, so there were runners, walkers, mountain bikers, and horses on the path. My plan was to try to run 7 miles, the most I'd run since Portland, the morning of the day I hurt my knee. I also planned to use a R4/W2 interval.

And I am VERY pleased to report that it worked. Somehow I even managed to maintain a sub-13 minute pace. This makes Miami or Disney Half Marathons [or BOTH] a possibility.

ORN: 7 miles, 1 hour, 29 minutes, R4/W2 for a 12:45 pace.

Ride, Run, Eat, Ride, Run

I hope everyone is recovering from Thanksgivng. All in all this wasn't the blow-out eat-o-rama type of Thanksgiving, but I'm still feeling like I really wouldn't have to eat for about a week.

We were visiting Jenny's brother in St. Louis. His home is only about 1/2 mile from Forest Park, St. Louis' version of New York's Central Park. It's a fantastic place to run or walk so we took advantage of the great weather and got in a run in the park.

We also took the opportunity to get in what will probably be the last real motorcycle ride of the season.

This morning, we were back with Jenny's winter training program for a nice 5 mile run along the lakefront. It was a bonus morning, crisp and clear and almost warm. More like an early spring day than late November.

I'm trying to decide whether I'm going to run the Disney Half Marathon or the Miami Half. I'm pretty sure I can get my mileage up by then and I'm starting to feel the need to be training for something.

John

And I don't know why

I went out yesterday for a calm 5 mile run. I didn't have anything in mind other than seeing if I could run for an hour or so.

Funny, because before I hurt my knee I was up to running over 4 hours. But, that was then; this is now.

Anyway, I got out there [with the Garmin] and noticed that my pace was about 12:20 per mile using R5/W1. I played around to see if I could get that pace down closer to a 12 minute pace.

I ended up doing the 5 miles in 60 minutes are 50 seconds - or a 12:10 pace. AMAZING. I don't know why. I don't know how. And I don't care.

Jenny and I are off to St. Louis [the last motorcycle ride of the season] for Thanksgiving. I hope everyone has a wonderful day.

John

On the right path

November 21, 2006

I've been home for nearly a week now and feeling closer to normal. If you don't travel nearly every week it's probably hard to imagine having difficulty adjusting to the routine of being home. Sleeping 7 nights in a row in my own bed is a gift.

I've also had the chance to run on the lakefront path for a week. When you can run the same course, or at least on the same path, several days in a row you can begin to play with pace and distance. And that's just what I've done.

I've been using the Garmin on nearly every run lately. It's helped me stay honest with my pace. Now that I'm not really training for anything specific I've got a lot more flexibility. I can run more often, take more training risks, and have much more fun.

Part of that risk is running 4 days in a row. I did a "pyramid", starting with the one mile on the treadmill, 3 miles at a 12 minute pace, 4 miles at a 12 minute pace, and then 3 miles [using a R10/W1 interval] at a sub-11 minute pace. For me, a sub-11 minute pace qualifies as a tempo run. It's a push.

Then, a day off.

I'm eager to get out today and see how it goes. My plan is to go a little farther but use a R4/W2 interval. I haven't run more than 60 minutes since I hurt my knee. I think today will be the day.

John

The Windy City

Got home late last night to WINTER. Wow.

No way to get out in the wind yesterday. I may try today, or may just check out the new treadmill.

Good to be home, though.

John

Long and Winding Road

As I was running today in rural/smalltown North Carolina I was reminded of someplace else I had run. I remembered the road and the buildings and the houses. I was trying to remember the exact time and place and it suddenly stuck me - it was Wheeling, West Virginia - on the FIRST night of this trip.

It seemed like years ago.

In the early years I spent weeks and months on the road. The first trip, in 1997, was on a motorcycle and lasted for 8 weeks. The next year I went out for 12 weeks in a Firebird. Then there was the Van, the Jeep, the cross-country ride with my son - lots and lots of days and nights on the road.

The schedule is too full now, usually, to have the time and luxury of being on the road. I suppose it's just as well. But there's a magic on the road, a reality of only being able to go so far, of having to stop for gas and food, of seeing what's different and what's the same.

This time of year is especially beautiful in the southeast. The leaves have turned but are still on the trees. Tomorrow I head north, towards home. I'll be glad to get there.

ORN: I've been very consistent about getting in my runs. They haven't been long - often the BTN [better than nothing] but I've been doing 3-4 miles, 5-6 days a week.

Loop d' Loop

This may explain what I've been up to. It's hard to find time for anything else when I have the chance to play with the grandkids. I'll try to get a photo of Baby Ray posted somewhere soon.

I was able to continue to get in my runs, just in an altered fashion. I have a much deeper appreciation for how difficult it is for young parents to train. Being around 3 children under 18 months is exhausting and time consuming.

But, it's well worth it. Hearing them yell "GAMPA" when they come down for breakfast puts everything in perspective.

ORN: 3.6 miles, 3 neighborhood loops, 5/1

NYC Marathon Weekend

Monday morning, November 6, 2006

What a great weekend in New York. We were working, but it was more like working "lite". We had responsibilites but also made time to relax and have some fun.

Thursday night started off with a fantastic dinner at Baldoria's [I think]. Jenny and I, along with NYC medical director Lewis Maharam and former marathon world-record holder Steve Jones had a great meal with wonderful conversation. Steve is one of the true champions in running. Dead honest but thoughtful. Any meal with him is a good one.

Friday and Saturday mornings I had a chance to run through Central Park. The photo above is from Saturday morning. Many of the runners, especially the international runners, will take there "Finish" photo the day before the race. Guess that way they know they'll look good.

Jenny and I also met with our editor at Rodale. The new book, "Running for Mortals" is about ready to be sent to the printer. We're VERY excited.

Friday night was the Runner's World "Heros of Running" dinner. Arkansas Govenor Mike Huckabee accepted an award and quoted the Penguin Credo as one of the things that helped get him started. A nice moment for me.

Race day Jenny and I helped Dr. Maharam as an extra set of eyes on the medical team. It's amazing what goes on backstage of an event with 37,000 people. The next time you see a medical volunteer; THANK them. They are there for you.

It all went well, from where we were. It's a great race. Lots of civic pride.

Back today to Northern Viginia and a couple of days with the grandkids before heading out to Nags Head for the weekend.

John

ORN: Friday, November 3rd: 4 miles on the west side of Central Park.
ORN: Saturday, November 4: 3 miles on the west side of Central Park.

MCM, grandbabies, and more

November 1, 2006

I'm a little shocked to write NOVEMBER in the Blog. Seems to me that it was summer and we were on the cruise not too long ago. Now, Halloween is behind us, the time has changed, it's dark early, and winter feels right around the corner.

This past weekend was the Marine Corps Marathon. I've been at every MCM since 1994. I've been beaten by Oprah AND by Al Gore, not to mention tens of thousands of others. I didn't run it this year but Jenny and I spoke at the Marine's "Dining In" dinner and - of course - I was here with Team in Training.

Even though I wasn't running the marathon, I got out and did my longest run since I whacked my knee. 5 miles doesn't sound long to some, but for me it was another HUGE milestone in coming back to form. I can tell that I've lost some of my base, but the knee never acted up. For THAT I am grateful.

We're spending a few days with my son and his family before heading up to New York for the marathon. With 3 children all under 18 months every day is a circus. I'll try to get a photo or two posted soon.

John

Almost Heavan

Wheeling, West Virginia

I'm on the road, again. This weekend is the Marine Corps Marathon. Next weekend is New York and the following weekend is the new Outer Banks marathon. Rather than flying back to Chicago I'm going be base out of my son's family home in Vienna, Virginia. This will ALSO give me a few weekdays with the grandkids!

The knee is, for all practical purposes, fine. At least physically it's fine. I haven't been able to get myself to run/walk more than 3 miles for the past week or so because I'm still worried that the pain will start. Recovering from being injured, whether it's from running or not, is more difficult emotionally than physically in my experience.

And, since I missed the chance to run the Chicago marathon this year, I'm feeling a little grumpy as well.

ORN: 3 miles, 40 minutes, R5/W1

Apology and Promise

Hi folks,

Well clearly the past few weeks have been a scramble for me. Even more than usual. I'm sorry that I haven't been able to keep up with the Blog.

The photo [and I am wearing MANY layers under the jacket] is of Kyle Petty and me at the end of the "Ride to Victory". I promise to get back to the daily blogging here very soon.

j

Let's go racing

Charlotte, NC

I'm down here doing some promotion for the Victory Juncttion Half Marathon that we're doing in December. Well, OK, that's the REASON why I'm here, but it's just the beginning of the story.

First, the running. I took three days off to let that knee heal, and it helped some. I was able to run for about 25 minutes yesterday without any pain. I was aware of the knee, but stopped before it actually started to hurt. I'm going out again this morning to see what I get.

Most of the weekend, though, is about NASCAR racing, motorcycle riding, Victory Junction Gang Camp promotion, and getting to know the folks in the Petty organization. Kyle was nice enough to loan me a bike for the weekend so I'll be able to join in the "Ride to Victory" on Sunday.

We're trying to find the NASCAR fans that are runners, and the runners that are NASCAR fans, and get them together. We all think that eventually this will be one of our most exciting events. If you're interested, please go to: www.victoryjunctionrun.com.

ORN: 25 minutes, 5 R5/W1. VERY easy.

Ouch!

Chicago, IL

Well THIS isn't a good thing. I got about 25 minutes into today's run and had to pull up lame again. Hmmm! Nothing to do but walk home.

Not sure what's going on. I didn't think I had banged it that badly, but I guess I did.

ORN: 25 minutes 4/1, 35 minutes walking.

Pulling up lame

San Jose Weekend

Some good, some not so good. The good is that the race was fantastic. The venue seems very nice, the course looked good, and from all the reports it was an excellent race.

I got out for a NMBTN [Not Much Better Than Nothing] run on Friday morning, but had to cut it short because my knee was still hurting from where I banged it last Monday in Portland.

After not running Saturday or Sunday I tried again this morning and while it didn't start hurting right away, it DID eventually so I had to stop again and walk it in. BUMMER.

I am rarely hurt enough to not be able to run. I'll just have to take my own advice and let it heal.

The way in San Jose

San Jose, CA

Another cross-country flight. Back to Pacific time. I'm in San Jose for the NEW Rock 'n' Roll Half Marathon here. Weather is PERFECT.

Not much time after the flight. Just enough for a late afternoon BTN run. We're staying out by the airport and there really isn't anyplace to run except the side walks. I'm SURE that here in the valley there are prettier places, we're just not near them.

ORN: 3 miles, 38 minutes, R5/W1

Blowing in the Wind

Chicago, IL

This was a BTN run. For regular readers, you know that means Better Than Nothing. My flight back from Portland was cancelled yesterday so I got back much later than I was suppose to. I leave first thing tomorrow morning for San Jose and the Rock 'n' Roll Half Marathon there. So, today was do the laundry, get to the bank, repack the suitcase, get ready to go day.

We had a pretty good storm come through late this morning and the wind was still pretty fierce along the lake. And, it was out of the north which means that the first half of the run was FANTASTIC.

Truth is, I like days like today. There aren't many people on the path, and those that are KNOW we're the brave ones. The waves are crashing against the rocks and the spray just explodes. It works!

ORN: [Obligatory Running Note] 3 miles, 36 minutes, R5/W1 with 6 minute warm up and cool down.

Up the River without a Map

Portland, OR

The good news about having a GPS is that it gives you the confidence to be bold when running in a new city, or running a different route in an old city. The BAD news about having a GPS is that it allows you to be STUPID when running in a new city, or running a different route in an old city.

I wanted to get in a long-ish run. Friends in Portland said that the "new" rails-to-rails path was a 9 mile loop. Perfect. So, I marked the start as a "way-point" and headed clockwise around the loop. At about 2 miles in I was across from where I had started. So far, so good.

It turns out that if you go across at ONE bridge, it is a 9 mile loop. If you go across the bridge that I went across it's an 11 mile loop! I did have the GPS and the river to guide me. But, I wasn't expecting to go 11 miles.

ORN: 11 miles: 2 hours, 35 minutes, R4/W2

Outside, looking in

Portland, OR.

I've been here for a couple of days working the expo at the Portland Marathon. It's a great race. Well done and VERY "penguin" friendly.

This morning, during the marathon, I needed to get out an get in an easy 3 mile run. The only PLACE to run is along the river where, as it turns out, the marathon course goes. So, I actually had to run across/through the marathoners at about mile 5 to get to the river path.

It was a strange sensation, seeing all the participants running along while I was running on a parallel path. I was kind of running with them, but not really. And coming back, running against the flow, was really odd. As I finished and walked across the marathon course again I felt a little guilty. Not enough to jump in, mind you.

ORN: 3 miles, 36 minutes, R4/W1

Heat of the Moment

WOW, is it HOT.

I'm in Phoenix where it was 102 degrees at 5PM when I went out for a run. HOLY COW is it HOT.

We're running in long-sleeved shirts in Chicago. This is NUTS. I had to back down too 3 and 2's and just take it VERY slow.

ORN: 2 miles, 28 minutes, R3/W2

Lance's voice and a decision

OK, now THIS was cool. This was very, VERY cool.

I was feeling pretty down about the events - or NON events - of the past weekend. The plan was to go out and just run at a pace that would put it all behind me. Not far. 5K. But far enough to get away.

I was wearing my Nike/iPod unit and as I finished Lance Armstrong's voice came on to tell me that I had run a 5K PR. The fastest 5K I've run with the Nike/iPod. VERY COOL.

And, I've decided that I am NOT running the Chicago Marathon. No excuses. I'm just not. I've run 4 marathons in the past 12 months. That's plenty.

ORN: 3.1 miles, 36 minutes, R5/W1

DNS

I think this may be the first time that I have not "answered the bell", so to speak. Today I was supposed to run the Scotiabank Toronto Waterfront Half Marathon. I had everything ready to go. Chip on the shoe. Number pinned on the shirt. Ready.

And I never even walked out the door.

The events of the past few weeks have left me just exhausted physically and emotionally. I ran the half marathon LAST weekend at Disneyland because - well - I wanted the medal. Today, though, I just couldn't do it. I couldn't face the start line, the people, the distance, or myself.

It's a first.

ORN: 0

The water's edge

It's Friday, this must be Toronto!

This is the time of year where I'm on the road so much it's hard to remember what time zone I'm on. This weekend I'm up in Toronto for the Scotiabank Toronto Waterfront Marathon [and half marathon] It's a great race. A fun way to travel to an "international" event without having to learn a new language.

Toronto reminds me a lot of Chicago, with a great lakefront path downtown. Only problem is that the water is in the wrong direction. At home, the water is always EAST. I think that the water is south here.

Anyway, got in an easy 35 minutes just to stay loose. I'm hoping to be able to get through the half on Sunday.

ORN: 36 minutes, R4/W1

In between halves

I ran the Disneyland Half Marathon last Sunday. I'm running the Toronto Waterfront Half Marathon THIS Sunday. So this week is all about being in between.

Not much to do, really, except try to stay loose. I took two days off to get a little spring back in my legs. Today I ran 5K at what I hope is my race-pace for next Sunday. It wasn't great, but I got through it.

ORN: 3.1 miles, 38 minutes, R5/W1

Hitting the Road on our Anniversary

I read an interesting review of a book - can't remember the name or author - but is was about having a passion for things. And about how - if you're lucky - you can make an honest living at your passion. You may not get wealthy [ trust me!] but you'll have a good time.

The other point was that one should have competing passions, to keep things in balance. Motorcycle's WAS - for a long time - the only real passion. Music was a job. Running was for fitness. Motorcycling was the passion.

Over time, running and bringing the 'penguin" message to the greater running community became the passion and motorcycling sort of faded. It never really left. I just didn't have the time.

Well, I'm making time to find the time. This weekend, AFTER having spoken on Friday and Saturday and running the 1/2 marathon on Sunday, Jenny and I rented HARLEYS and went riding. And I mean RIDING!

The guy who rented us the bikes told us of a nice 40 mile ride that we could take. Yeah, right. We put over 300 miles on the bikes riding up the coast, into the hills, and back down US101.

As many years as I've been biking I've never spent a day on a Harley. It was - well - interesting. I understand the Harley mystique. Only one thing on the planet is a Harley and that's a Harley. I had a Road King. Jenny had the Heritage Soft Tail.

And since it was our anniversary weekend, it made it all the more special.

So here's to passion. And to competing passions. And to finding the balance.

Disneyland Half Marathon

Short version: For a first-time race, they got a lot of things right. As a race owner/operator I'm aware of how hard it is to get every right and how easy it is for things to go wrong. The producers of the event should feel very good about how it went.

I planned to run between 3 hours and 3:15. I finished in EXACTLY 3 hours. YES, I even sprinted at the end to get in UNDER 3:01. I was able to do a negative split [running the 2nd half faster than the first half] and felt good at the end.


LONG VERSION: This was our first "public" appearance since Jenny's dad passed away AND we had our dog put down. We were both a little nervous about having to be "on" again. Jenny did great at her clinics and I was - frankly - glad to be back out there doing my show.

My training has not been ideal of late, although I've got a great base. I've run 8, 10, 11, 12, 14, and 16 mile long runs. But the past few weeks have been a disaster. I knew that the only hope I had was to go out VERY slowly and be patient until I had at least 8 miles in.

Race morning was nearly perfect. I wore a long-sleeved technical shirt [from the Walt Disney World Marathon] but could easily have worn a short-sleeved shirt. The start was pretty crowded - I was in the first corral - but there were no major problems.

The course wandered through the Disneyland theme parks, around Anaheim, through the Angel's ball park, and back into Downtown Disney. There was plenty of music and entertainment on the course, the Disney characters were out, and the other "cast members" were there in full force.

It got hot as the morning wore on. Not brutal, but for some who have run Disneyworld - where it's often so cold you can barely move - the heat caught them by surprise.

There were plenty of water and powered stations, and they were - for the most part - well supplied and well staffed.

And the medal is FANTASTIC!

So, all in all, a great race. I'm sure that they won't have any problems selling this out year after year.

ORN: 13.1 miles, 3:00:58 [rounded down to 3 hours!] R4/W2

John

Happy Days

This weekend is the inaugural Disneyland Half Marathon. Jenny and I are here to 1] present clinics and 2] GET THE MEDAL.

We took a short run yesterday just to loosen up. DisneyLAND is much different than DisneyWORLD. There's not really a great place to run, but at least here the MickeyCops are yelling at you to get off the streets.

My family visited Disneyland in 1958 [YES! I know how long ago that was] It seemed much bigger to me then.

ORN: 3.25 miles, R4/W1 with Jenny. SLOW run for her. TEMPO run for me.

Finding my way

My son's and family's new house is close to the W&OD trail. For those of you not famliar with it, it's about an 80 mile "rails to trails" conversion that starts in Arlington, VA and goes all the way to Purcellville, VA. I've run and biked on a lot of it and it's fantastic.

I managed to find the trail today, but I went a pretty round-a-bout way. I'm sure I could get there quicker if I could just figure it out. And, there must be a way to get there without QUITE so many hills.

Managed to get in 4, but just barely. I'm running the Disneyworld Half Marathon on Sunday so need to save something!

ORN: 4 miles, 60 minutes [I TOLD you it was HILLY] R5/W1 for 30 min. R3/W2 for 30 minuntes.

The hills are alive

WOW, am I a flatlander.

I'm visiting my son, his wife, the twins, and the new baby in Vienna, Virginia [Washington suburb]. They've just moved into this house and today was my first run from here.

One word. HILLY!!

I was trying to find the W & OD trail, and think I got close. What I did find was - well - HILLS!

One thing for sure. I don't run enough hills. I intended to go 5 miles and only got in 3 plus.

ORN: 3.25 miles. 5 minute warm up, 40 minute run @ R5/W1, 5 minute cool down.

Farewell, B-man

Yesterday we had to put our 16 year-old dog down. He was a poodle-mix, 9 pounds, and about the best dog-buddie you could ask for.

He did it all. He herded us on hikes. He rode "shot gun" in a back pack on bicycle rides. He was even "assistant crew" when Jenny did a solo 24 hour adventure race.

He also sat patiently while we wrote two books together.

In his later days he went blind, and deaf, but he continued to be a joy. In the end, I suppose, he just got old.

He will be missed.

j

ORN: 0

The Boys of Summer

There's a great Don Henley tune: "The Boys of Summer". One line in particular always hits me: "AFTER the boys of summer have gone".

Well, the boys of summer are about gone.

Running today the beaches were nearly empty even on a beautiful, sunny day. It's after Labor Day. School has started. Vacations are over. And the running feels better than ever.

I'm in a real dilemma. My running has been very consistent [except for that one week], I've enjoyed running more, I'm having more fun - BUT - my long runs have been terrible. AWFUL.

What to do about the marathon? I don't really have the will to line up and slug it out. I'll run the new Disneyland Half next weekend and the Scotiabank Toronto Waterfront Half marathon the week after. I may even run the Rock and Roll Half in San Jose. But, I just DON'T want to run the full.

ORN: 5 miles, 58 minutes, R5/W1 [run 5 minutes, walk one minute, and repeat]

Running for Peace

ORN: September 5, 2006, 45 minutes, R3/W2

On the morning of my father-in-law's wake, Jenny's brother, his wife, and I went for a run together. They're just getting started and wanted to get the feel of a REAL "penguin" run.

As is so often the case, though, the running wasn't nearly as important as the conversation that we were able to have. Even in the sadness, running helped.

Dancing feet

I resisted listening to music while a ran for a LONG time. Short or long, I liked to hear the rhythm of my breathing and heart rate. And don't misunderstand, I still do.

But today I noticed that my pace and stride actually changed with the music. I'm still experiementing with the "perfect" pace song, but it's fun to let my feet follow the rhythm in my head.

ORN: 5K, 37 minutes, R5/W1

Better Than Nothing

Well, I got out there. And was - without question - a better than nothing run.

The longer I've been a runner the less separation there is between the "running" me and the "non-running" me. It used to be that they were pretty separate. No matter what was going on, I could run.

But the emotion of the past few weeks - happy and sad - have taken it out of me.

Better than nothing. No more, no less.

ORN: 5K, 37 minutes, R5/W1

[R= minutes run. W = minutes walked]

Correction

Still no running. I'm hoping to get out later today.

And, as some have pointed out, there was a typo in the previous BLOG. It was NOT my wife and son that had the baby. It was my son and HIS wife. And to PROVE it, here is my SON and HIS son.

Truly Life and Death

I haven't run since last Saturday. And I may not for several days.

Life has intervened. Life and death, actually.

Jenny's father lost his battle with cancer late last night. It's much better for him, but still very sad for the family.

And, yesterday, my son and his wife had their 3rd child. So, I'm a grandpa again. Baby Ray I was lucky enough to be there and see the baby just minutes after he was born.

So, for a while, running will have to take a back seat to living.

John

Bummer, dude!

The good news about being someone who is recognized by other runners is that it's fun to meet people and chat. The BAD news is that everyone knows what kind of run I'm having and there's no way to embellish the truth. To the young man that I met near the end of this run - thank you for boosting my spirit at a time when I desperately needed it.

I am NOT having a good training season with my long runs. The daily runs are fine. Good actually. I've been enjoying my running more than I have in years. But the long runs have - well - they have just SUCKED. And today was no exception.

The schedule called for 16 miles. I'd done 14 just 10 days earlier [and had fallen apart at about 12] and had been dancing around the 30 mile-week threshold for a while. But, with my travel schedule going into full swing this week I really needed to get it in.

I ran with Jenny's training group. We were doing R4/W2's and everything started off just fine. At a bathroom break, one guy and I decided to keep moving and pick up the pace just a little. We made it to the turn-around and were headed back when one of the other runners joined us. Soon, those two took off and I was one my own.

Somewhere around mile 13 things began to go bad. I was hungry - which is unusual for me on a run - my feet were killing me [I was experimenting with a different "marathon" shoe. I can't tell you the brand, but for ME they will never work] - I got behind in my hydration early and wasn't catching up - I forgot to stop and buy some more Gatorade even though I had the money in my pocket - and was generally getting down on the whole experience.

Around mile 14 I new it was over. Not just sort of over. OVER. I tried going to R3/W2 - didn't work. I tried just "running to the next sign post" - didn't work. I tried running behind people to pick up their pace. DIDN'T WORK.

So, at that point it's a death march. I've been there before. I know the feeling. I don't like it. But I know it.

Analysis: Didn't eat enough breakfast. Wrong shoes. Didn't hydrate early and often. Went out too fast. Didn't pay attention. The good news is that I made ALL of those mistakes on a TRAINING run, not in the event.

John

ORN: 16 miles. R4/W2 for 14. Walk for 2. 4 hours, 7 minutes.

After the Storm

For those of you who are REALLY paying attention, this Blog topic will probably end up in Runner's World. After 10 years of writing columns I've got a pretty good feel for when an experience is a "column". This morning was.

Living in Chicago - and living a block or so off the lake - I get to see some interesting weather. We have the "cooler by the lake" phenomenon in the summer and "warmer by the lake" in winter. In the summers we also have the nearly daily possibility of afternoon thunderstorm's. We don't have them every day, but you're never surprised when you get hit by a stray cloud burst.

Today, though, the storm came in the morning. It was one of those "WAKE UP" thunderstorms where all you want to do is stay under the covers and listen to the rain falling outside. Which, as it turns out, is exactly what I did.

I needed to get in my training, so the instant the storm seemed to have passed I was out the door. The skies were still threatening, but the rain had stopped.

On my 5 mile loop I go past the North Avenue Beach. This time of year it is usually packed with families enjoying a day on the lake, or young people working on the perfect tan, or old people enjoying being out in the sun. And I run past the beach volleyball area which is nearly always a helter-skelter of activity.

This morning though, it was as if I was one of the last people left in the city. As if some strange disease had come through and just wiped out the population. I had the path to myself. The beach was empty. The volleyball post stood in the sand almost like grave markers.

I ran without all the gimmicks. No iPod. No Speed Distance Monitor. No GPS. Just an old pair of shoes that I could afford to get wet.

It was one of the most deeply spiritual runs I have had in a long, long time. These are the mornings I run for. And you never know when one is going to happen.

John

ORN: 5 miles, 5/1, 57 minutes.

Working Backwards

I've been getting in, for me, a lot of miles. And as I've been saying I've got to be careful about miles and weeks and keeping track. I'm scheduled to go 16 this Saturday, so working backwards I've got to make sure I don't get too many miles in over the 7 day period.

I did a relatively easy 3 today, with the iPod/Speed Distance Monitor. The ONLY drawback of the foot-pod over GPS is that it can't distinguish different run/walk intervals. So, if it's calibrated for 5/1 it's OFF for 4/2 or 10/1.

But, it was fun. I set it for 5 kilometers and so the nice lady kept coming on ever "K" to tell me how far I'd gone.

John

ORN: 5K, 5/1, 37 minutes.

7 days make a week

I learned the hard way that keeping track of your mileage in a logbook is a dangerous way to go. If you go Sunday - Saturday you can miss adding long runs on different weekends. If you go Monday-Sunday you're MORE likely to keep all your long runs on the correct week.

But, if you're like me, and have to do a long run in the middle of the week it can get messy. Monday-Sunday of last week I ran 30 miles. OK. But, Tuesday-Monday I ran 32. My body doesn't know what day it is, it only knows that the miles are piling up.

And, if I'm not careful about tomorrow, I could end up having a 35 mile "week" of 7 consecutive days. I'm not sure I'm ready for a 35 mile week yet.

So, I'm reminding myself to take a step back a take a longer look at mileage. And you too!!

ORN: 5 miles, 61 minutes, R5/W1

Saturday on the Path

I had a chance to join one of Jenny's training groups for their "cut back" run today. Since I had already run 22 miles this week I was just trying to get in an easy 8 miles.

The group was actually a bit too fast for me so I ended up running on my own a lot. On the weekends in Chicago on the lakefront path, though, you're never really alone. It was fun to see so of the people who ran the Classic last weekend out there training.

My legs are tired, but not trashed. I may try to sneak in a few miles tomorrow to get the week's mileage up over 30.

ORN: 8 miles, R4/W2, 1 hour, 38 minutes.

Not tonight

August 17, 2006

I was supposed to run the Nike RunHit Remix 5 mile race tonight, but it didn't happen. It didn't even come CLOSE to happening. The race STARTED at 9 PM, which is getting close to my bedtime. I wouldn't have finished until 10:15 or so which is REAL close to my bedtime.

PLUS, my legs were wasted from the 14 miler the day before, I had been biking all over the city, and - to be honest - I just didn't want to go. So I didn't.

It's a bigger issue, but I'm trying to feel less and less pressure to "do things". This was a good start.

ORN: 0

August 18, 2006

We'll be doing a medium long run tomorrow, 8 - 10 miles, so I'm going to take another day off.

ORN: 0

Mid Week Long Run

I am WAY off the schedule, but I'm getting in the runs. It's been three weeks since my last long run. I ran 3 miles Monday and 5 yesterday - not exactly the best pre-long-run plan. But, I had no choice.

So I strapped on the iPod [without the sensor], turned on the Garmin GPS machine, and headed out the door. It was actually a beautiful day for a run. I felt pretty good most of the time, and I got it in! That's all that matters.

ORN: 14 miles, R4/W2, 3 hours, 30 minutes [one mile cool down walk at the end]

Back to Normal

Time waits for no man they say. And neither does training.

It felt good to get back on the lakefront to run a "normal" run. No pressure. Just a run.

I did use the iPod and it was COOL. You can relax and just wait until the nice lady tells you it's time to turn around.

ORN: 5 miles, R5/W1, 60 minutes

The Morning After

What a day yesteday was. This year's LaSalle Bank Chicago Distance Classic was the biggest and the BEST ever. Nearly 9,500 people registered for the race, it was a beautiful Sunday morning in the city, and the race looked and felt better than it ever has.

But today, it's back at it. I trained with the Nike "Run Hit Remix" team that Jenny is coaching. It wasn't pretty, but I got it in.

ORN: 3 miles, R5/W1, 45 minutes.

Race Weekend

Our race weekends are almost like family reunions. In fact, this one WAS sort of a familty reunion. My mom, dad, brother, sister-in-law, niece, nephew, and cousins were all at the event.

But there was also the JBR extended family there. Sharon and Paul stopped by to say hello and commented on my "Better than Nothing" run. A BTN run is when you sneak in SOMETHING when you could possibly do nothing. Little did THEY know that on Saturday morning I had done JUST that. I quick and dirty 3 mile BTN run before the expo opened.

I'm not a morning runner, but I had no choice. So I was "getting it done" at 6 AM. And the lakefront path was BUSY. What's the matter with people??

Anyway, 3 miles was all I had time to do.

ORN: 3 miles, R5/W1, 36 minutes. BTN

Change of Plans

I had planned to do a long run today. This being "pre-race" week there's not going to be time to do much running at all over the next few days, let alone a long run. I need to move up to about 3 1/2 hours and that was the plan.

The alarm went off. I turned over, turned it off, and went back to sleep. It was one of those days.

I did get out for a 5 mile "Planned Marathon Pace" run, so I didn't bag the day all together, but I certainly didn't get in the 14 miles or so that I was looking to do.

The long run will have to wait until next week. At this point I've been doing the long runs every 3 weeks, and it seems to be working.

ORN: 5 miles, PMP, R5/W1, 57 minutes

Just a little biking

The plan is to do a long run tomorrow, so I just got in a little bit of "city biking" to keep my legs loose.

I'm feeing pretty tired. I think it's just everything catching up with me. Plus, this being "race week" there's A LOT going on. It's hard to stay focused.

ORN: 0 running. 30 minutes of biking

I'm hooked

I can't believe it myself.

Today, I CHOSE to put on the Nike/iPod shoes and go for a run because I WANTED to hear the little voice come on and say "one mile complete" and "half way" and finally "400 meters to go".

The only glitch in the system - and there's no way to resolve this with a foot pod - is that it can't adjust to different run/walk ratios. So, if you get it calibrated for - say - a run 10/walk 1 sequence then it's not calibrated correctly if you do a 5/1. But, it's close enough to use.

So, I did an "out-and-back" heading north just so that I could turn around when the voice told me that I was half way done.

VERY cool.

ORN: 5 miles, R5/W1, 59 minutes

Riding, Running, Racing, Running

WHEW! I've got a LOT of catching up to do.

July 27, 28, 29, 2006: Kyle Petty Charity Ride

Was THIS something? 200 motorcycles riding cross country to raise money for the Victory Junction Gang Camp. Jenny's in that photo somewhere. So is Harry Gant - for you old NASCAR fans.

We joined up with them in Springfield, IL and rode to Cininnati. It was WILD. Like being part of a rock star's entourage. We had police escorts and HUGE crowds everywhere we went.

ORN: July 29, 45 minutes in Cincinnati.

July 29 - August 1, 2006: Back Roads Ride

Since we had the motorcycles out we figured we might was well sneak in a couple of days of riding. We headed across Virginia and up through Pennsylvania then head west back home. Other than the fact that it was about 100 degrees out, it was a great ride. We found some fantastic old 2-lane roads. Quiet, peaceful, and fun to ride.

ORN: July 31, 50 minutes in Wilkes-Barre, PA

August 2, 3: Home

ORN: Aug 2: It was just WAY too hot to run outside, so I retreated to the treadmill. Got in 4 miles in a comfortable 10/1

ORN: Aug 3: I was able to get earlier in the day before it got STUPID hot. Got in a nice 5 mile run [R4/W2] along the lakefront.

August 4, 5: Because the CDC was moved to the 2nd weekend in August this year, I was able to get to Mid-Ohio to catch a couple of days of the motorcycles races there. For me, it's as much fun to see what people ride TO the track as it is to see what's going AROUND the track.

I had hoped to run, but it just didn't happen. Too many distrations!

August 6: Home again

ORN: 5 miles on the lakefront. R5/W1 using the Nike iPod. It's more fun than I want to admit having someone come into your headphones and say "2 miles left".

All in all it was a tough week or so to train. And, it being in the middle of the marathon training sequence, I'm a little concerned that I'm getting WAY to far off the schedule. I did manage to get in some runs, but the quality wasn't there.

But, you can't really "go back" and pick up what you missed. I'm just going to have to do my best to stay more consistent from here on out.

John