PMP Run

June 30, 2006

The difference between training and running, as I've said, is that EVERY training run has a purpose. The purpose of today's run was to see just how close I am to being able to maintain the pace I need for a 5 hour marathon. Hence, the PMP - "Planned Marathon Pace" run.

It's pretty simple: To run a 5 hour marathon you need to run an 11:27 pace. Using a run 5, walk 1 plan [R5/W1] you need to be running about a 10:30 pace when you're running and about a 16:00 pace when you walk. For me, that means paying attention.

So, today's PMP run was 4 miles in 45:31. That's about an 11:15 pace. So far so good. What this means is that I've got the foot speed and turnover necessary for a 5 hour marathon, but not the endurance. But, the endurance will come.

Overall a good test. I'm not over confident, but I'm about where I hoped I'd be.

John

ORN: 6/30/06: 4 miles PMP, 45:31, R5/R1

Pedal Power

June 29, 2004

My training day: Find the key to the storage closet, find my road cycle shoes, gingerly get MY bike out of the closet without scratching either of Jenny's TWO bikes, find the pump, pump the tires, go for ride.

Oh, and try to remember how to shift the fancy-schmancy road bike.

Once I got out and going it was fantastic. I really do like to ride, and I especially like to ride my road bike. The problem is that I don't ride it often enough to feel very confident.

But, when I'm home I need to get out and do something OTHER than running and walking so today was a good day.

John

ORN: 50 minutes, road bike.

Home Run

Tuesday, June 27, 2006

Not the baseball type. I mean running from home. After weeks on the road, in the air, and on the sea it was good to get out on my lakefront path again.

Jenny decided to run with me. For my "marathon" training she is going to run her easy days with me. Those days will be MY tempo - faster paced runs. I know. A weaker man would feel funny. But Jenny is a great runner and it's nice of her to run with me.

We did about 5 miles [GPS didn't quite work] using a run 10/walk 1 interval. It was challenging, but I got through it. My legs still feel like they're on the boat.

Wednesday, June 28, 2006

I paid today for the hard run yesterday. Today was supposed to be "cross-training", so what I'm doing is trying to improve my walking pace. I went out for an hour using a run 4/walk 2 interval but really focused on the "walk" part of the training.

From the first running step I knew that my legs were wasted, but using 4/2 I was able to run a solid pace while I ran and MADE myself walk about as fast as I could. If I'm going to get under 5 hours [which - to be honest - is currently under discussion. I'm thinking that 5:30 may be a more honest goal] I'm going to have to walk much faster than I do now. The only way I know to improve is to train. So, I'm "training" to walk faster.

John

ORN: Tuesday, June 27, 2006: 5 miles, 55 minutes, 10/1 "tempo" run
ORN: Wednesday, June 28, 2006: 4.5 miles, 60 minutes, 4/2, recovery pace, fast walk

GAMM Report: LONG

June 18-25: The Great Alaskan Maritime Marathon

It's hard to know where to start, so pull up a seat. This could take some time.

The "event" was the inaugural Great Alaskan Maritime Marathon. It was a stage race in which the participants completed a marathon during the week by running on the ship and in each port. It was "staged" off the ms Westerdam of the Holland America line and was the first "marathon" run off a cruise ship.

Sunday, June 18. Packet Pick up and cocktail party.

The participants received their race numbers, fleece vests, technical shirts, and instructions for the race. The structure was that they ran a 1 mile "prologue" time trial on the treadmill to establish their "base" pace. The winner would be the one who could come closest to maintaining that pace through the 26.2 miles. The "races" were a 2 mile predict-your-time deck run, a half marathon in Juneau, a 5 mile run in Sitka, and a 10K trail run in Ketchikan.

Monday, June 19. At Sea: Prologue time trial.

Running a mile on the treadmill proved to be one of the most challenging tasks of the week. We were on the open sea and the ship was "rocking and rolling" enough to make things interesting. Everyone got through it fine, including one woman who ran it in her ROBE because the airlines had lost her luggage and the ship hadn't return her laundry.

Tuesday, June 20. 2 mile Predict-Your-Time and the Hubbard Glacier

The ship was so big that it was only three times around the Promenade deck to the mile. The participants "predicted" how long it would take them and then ran without their watches.

Wednesday, June 21. Juneau 1/2 Marathon

We bused over the Douglass Island for the 1/2 marathon. The excitement level was REALLY high since it was the first "land" run in 3 days. The weather was perfect and the runners took off. As they were running IN to the harbor, a humpback whale was making it's way OUT. Imagine watching a whale while you are running. Not many races offer that.

The Alaskan Brewery supplied us with beer for the finish line and we all enjoyed a perfect day.

Thursday, June 22. Sitka 5 miler

The local runners met us at the dock and led us out on a 5 miler that included a run across the bridge and 2 loops inside of the totem park. It was rainy and cool and made for an "authentic" Alaskan run.

Friday, June 23. Ketchikan Trail 10K

We bused out to the Ward Lake area where the Ketchikan Running Club has set out an absolutely spectacular trail run. The participants weren't' allowed to use their watches or GPS units which meant "running how you feel for as long as you can". The scenery was stunning from start to finish.

Saturday, June 24. Victoria International Fun Run

Rob Reed of the Frontrunner's store in Victoria - and a bunch of his runners - met us at the dock and lead us on a run through Victoria, BC. We finished at the store and celebrated our week of running with pizza and beer.

It was a truly remarkable week. I got to run in Sitka and Victoria but spent most of the time as "race director". It was worth it. I can't remember a more satisfying week.

John

PS: A bonus was that Danny Robertson and I played trombone duets at the Victory Party. It was my first public performance in 21 years.

Sailing, Sailing

What a week.

Full report to come. Internet access limited all week. GREAT time at sea.

All is well.

More Monday.

John

Don't know my own strength

If you're my age [57] the title of this Blog makes perfect sense. Every week Bullwinkel would try to pull a rabbit out of his hat only to have something large and ferocious jump out. His response was always: "Don't know my own strength"

I ran for 2 hours and 20 minutes today along the Coastal Trail in Anchorage. With all the flying and time changes and everything else I didn't have much hope of getting through it at all, let alone well. Imagine my surprise when 90 minutes into the run I just felt stronger and stronger. I finished with a flair feeling like I could have gone another hour.

Yesterday I had a chance to run in Bellingham, Washington with an old and very dear friend, Indro Neri. He is - without question - the brightest, most creative person I have ever known. I can usually hold my own in the creativity department, but around Indro I feel like an 8 year old. 24 hours with Indro gives me enough ideas to keep me busy for a year.

John

ORN June 16: 40 minutes, 4/2
ORN June 17: 2 hours, 20 minutes, 4/2. Best guess, about 10 miles.

PS: The photo is from a trail run that Jenny and I took here in Anchorage a few years ago. Turns out, I shouldn't have been that close to the moose.

Walk the Walk

There are going to be days like this.

Yesterday I did my 5 minute warm up and started to run. I had already decided that I was too tired to do the 10/1 that I had done the day before. My plan was to do a 4/2 pattern for 45 minutes or so. That was the plan.

Three running steps was all it took to convince me that running was OUT of the question. But, I felt too good to turn around and go home. It was a BEAUTIFUL day. I had to stay out. So, I walked.

More importantly, I TRAINED by walking. For me to get under 5 hours in Chicago I MUST get better/faster at walking. I need to train to walk. Yesterday was the day to do just that.

Today was a travel day. Tomorrow I'm hoping to get in a calm 5 mile trail run.

John

ORN: Tuesday, June 13; 60 minutes of brisk walking.

The Training Affect

A couple of years ago one of the participants in Jenny's winter 1/2 marathon training program came up to me and said: "Hey, this training actually seems to work." She was able to run/walk farther, sometimes faster, and in general was seeing marked improvement.

What SHOCKED me was that the woman was a doctor! A doctor! And it had never occurred to her that her body would react well to cautious increases in mileage and speed.

On my timed run yesterday, along my favorite lakefront path, I noticed that I was going a lot farther than I did just a few weeks ago. I felt as silly as that doctor. I forgot that training WORKS.

So, I'm encouraged. I'm a little stiffer than I'd like to be but my "training" has been consistent and it seems to be paying off.

John

ORN: Monday, June 12; 44 minutes, 10/1 plus 5 min w/u and 5 c/d.

Rain and Rest

YIKES! When it rains it pours. And I mean POURS.

The Saturday training run was a wet and wild affair. I was helping with the 3/2 group and THANK GOODNESS it was a cut-back week and we only had to do 5 miles. This was the hardest rain I've run in since Athens in 2001. I actually ran in rain pants and a Marmot rain jacket. No running gear was going to work.

Sunday was clear and cool - almost cold. Perfect day to rest the weary legs and go explore the backroads of Wisconsin on a motorcycle. We've found a "biker" restaurant - a place with a HUGE parking lot that turns into a motorcycle show on Saturdays and Sundays - to eat and hang out. Great fun.

This is a strange week. Off to Seattle on Wednesday, Anchorage on Thursday, back to Seattle on Saturday, and then off on the cruise on Sunday!

John

ORN: Saturday, June 10: 5 miles, 3/2 in the POURING rain.

Week in Review

It's FRIDAY! And not a day too soon.

It seems like three weeks ago, but looking back, the Rock 'n' Roll Marathon was a huge success. Mike Reilly and I were working the microphones at the finish line and had a GREAT time. We actually "called" the men's race on the JumboTron. It was like doing play-by-play at a football game.

I did NOT want to get up and run on Monday, but, because I've switched from running to training I did. I got in my 8 miles [tracked with my Garmin, so I know I got in the distance] using a 4/2 run/walk interval.

Wednesday I tried doing my daily run using a 10/1 run/walk interval and I'm pleased to say that it worked very well. Stretching the run during the week seems to help with the long runs on the weekends.

Tuesday and Thursday were motorcycle days. No, it's not exactly cross-training, but sometimes you've just got to ride.

We're scrambling just a little trying to get ready for the Cruise. I can't wait!

John

ORN: Monday, June 5: 8 miles along San Diego Bay. I used 4/2 because my legs were so wasted from the weekend.
ORN: Wednesday, June 7: 44 minutes, 10/1 plus 5 minutes walking warm up.

Rock 'n' Roll

There are some experiences that become watersheds - mile markers - in one's life. The Rock 'n' Roll marathon in San Diego is one of those experiences. I was here first, in 1998, as part of the Runner's World pace team. The column had only been in the magazine for 2 years, "the Penguin" phenomenon was just getting started, and I could never have predicted what would happen over the next 8 years.

In 1999 my son, Terry, and I rode Suzuki motorcycles from New York to San Diego and then ran the marathon. Other years have been just as significant for personal and professional reasons. But, all together, they have become the "Rock 'n' Roll" experience. It's always special.

This year is no exception - except - this year everything just feels right. I'm not sure why - there's nothing really all that different - but there is a calm and a peace about it that has been missing in other years. For that, I'm glad.

John

ORN: Friday, June 2: 45 minutes, 9/1
ORN: Satuday, June 3: 40 minutes, 9/1

Paying the Piper

Yesterday was Memorial Day. Back when I was in the US Army Band, in Washington, DC, we always played at some official ceremony, usually at the Tomb of the Unknowns. It was always a solumn occasion, made more so because we were deep into the Vietnam War and all the controversy.

This Memorial Day I wasn't a soldier, I was just a runner. But, passing by Montrose Harbor I heard the sound of Pipers. Sure enough, there was a ceremony going on and this time I was running through it. I'm not debating the rights or wrongs of any war, I can only say that for me - as a veteran - I am moved by the sacrifice that others have made on my behalf.

And I took that moment to be grateful that on a sunny Monday afternoon I could run along my favorite lakefront path without fear. Not everyone can say that.

John

ORN: Long run. 7 miles, 5/1. Used the Garmin to try to stay on pace. The heat was amazing, and I had to back off to about a 12:30 pace.

A river runs through it

Some cities just have it figured out. Chicago does. New York does. Ottawa does.

This year I had a chance to get in some running in Ottawa. The river, the locks, the canal are all in the heart of the downtown. The parliment building, the supreme court, and many of the other "capitol" type buildings are right here too. It's beautiful.

On Thursday I had a bit of trouble finding my way down to the path. There are steps that lead from the parliment buildings down to the river, but you have to know where they are. I didn't. So after a couple of laps AROUND the buildings I finally made way to main entrance to the locks.

I had time, it was a beautiful day, and I wanted to see the path, so I opted to walk for 25 minutes then run a 4/2 pattern for 60 minutes. I went along the river side of the locks. Someone much smarter than me can figure out what direction that was.

On Friday, I didn't have as much time so I chose a 9/1 pattern and went the OTHER way, along the canal. Like other big city runs, you've got the runners and bikers, bladers and dog walkers all out there 'doing their thing'. It's a great way to meet the people.

If you ever find yourself in Ottawa, bring your shoes. You're going to want to run or walk the paths.

John

ORN: Thursday; off the training schedule; 25 minutes walking, 60 minutes at 4/2
ORN: Friday; on schedule; 40 minutes, 9/1 with 5 minute warm up.
ORN: Saturday; rest day [all day standing at the expo!]

The Great White North

Greetings from Ottawa, Canada. It's a beautiful day here and I'm looking forward to getting in a run later today.

Working backwards, Jenny, David, and I spent Monday and Tuesday in Randleman, North Carolina visiting the Victory Junction Gang Camp and meeting with folks in the Petty organization. I even got to meet Richard Petty himself! Very cool. And if you don't KNOW who Richard Petty is, you should find out. There's something GREAT that's going to happen but we can't say much yet.

Having "the Coach" along with us meant that we DID get up and run Tuesday morning even though we didn't have much time. I'm trying to stay on the training schedule.

I ended up running later in the day on Sunday - which was supposed to be a rest day - because I knew that there was NO way to run on Monday. So Monday was the rest day, Tuesday was a run day, and Wednesday will be a shorter run day. No, it's not EXACTLY what the schedule calls for, but it will have to do.

John

ORN: Sunday, 40 minutes, 9/1
ORN: Tuesday, 35 minutes, 9/1

Running with Friends

Jenny's training program for the Chicago Distance Classic and Chicago marathon had their first training session yesterday. It's amazing to see over 300 folks gather to START a training schedule.

One of the charities is matching inner city high school students with running mentors. They goal is for them to traing together for either the CDC or marathon. We had about 25 students with their mentors yesterday for the first 4 mile run. I helped with the group and we did a 3/2 run/walk. IT WAS FANTASTIC.

How fun to see all these young people out on the path running side-by-side with their "training buddy". It will be a life changeing expierence for all of us if we can keep them motivated to see the training through.

It was a great reminder of why I REALLY do this.

John

ORN: 4 miles, 54 minutes, 3/2
OBN: Rode my city bike to and from the "Learn to Run" kickoff. About 7 miles total

Accountability

I love to run. I used to like to train. Now I love to run, but I'm not all that kicked up about training. For me there's always been a big difference between running and training. You don't need a reason to run. All you do is run. It doesn't matter how fast or how far. You can run 7 days a week, or 3 days a week. It doesn't matter.

Training is - well - training. There's a REASON to run. EVERY time you run. There's a time or a distance, a pace or a purpose, EVERY time you put on your shoes. And that's the part I'm trying to get used to again.

I hate to keep bringing up Goofy, but that was the biggest physical accomplishment of my life. Not record times, but record preparation, record mental toughness, and a record "gut check". And I've got all three medals to prove it. But it wore me out.

So, I've GOT to get in a training program. The only way I'm going to get ready for a 5 hour marathon this fall is to train. Sounds simple. IS simple. I've just got get my head around it.

John

ORN: 40 minutes, 9/1. I wore my Garmin and actually tried to keep track of pace a little bit. If I'm going to get under 5 hours, I'm going to have to do some speed work.

Saddle Up

The weather here in Chicago has been the strangest that I can remember. It's rained every day for something like 40 days. I'm about to build an Ark.

Worse, it alternates between sunshine and rain [and hail last night] without warning. There's no telling what it's going to do next. Makes planning the day a bit tricky.

I got my run in yesterday during the sunny window. Today, I rode my bicycle in and out of three short downfalls. Strange. That's all there is to it.

But, I'm ON the training plan. Today was a cross-training day and I got it in. 3 days isn't a season, but it's a start.

Waddle on,

John

ORN: May 17: 45 minutes, 9/1 with 12 minutes of walking to warm up and cool.
OBN: May 18: 50 minutes, road bike. First ride of the season.

Keeping up

YIKES! And double YIKES.

You would think, being a writer, that blogging would be the easiest thing imaginable. After all, it's just writing. And I write all the time.

Well, you'd be wrong. But, I may have found the solution.

I decided on Saturday that I am going to train for the LaSalle Bank Chicago Marathon. More than that, I have accepted the challenge of trying to complete it in under 5 hours. I THINK that the last time I ran a marathon in under 5 hours was Disney 1999. So, I've got my work cut out for me.

So, I've got a training program, a goal, and a plan. This, I should be able to write about.

John

ORN: Started TODAY with a 40 minute run using 9/1 run/walk ratio.

Which way is up?

Oh good grief. I apologize to those of you who read this on a regular basis. I've been away, busy, and without access to the internet until yesterday.

I can't even begin to catch up, but, this past weekend Jenny and I were in Indianapolis for the 30th running of the 500 Festival Indy Mini [half marathon]. It's a fantastic race - 35,000 participants this year - and this year was special because they brought back former winners Bill Rodgers and Frank Shorter, among others.

The REALLY cool news is that Daniel [who some of you have met at our races] came in 2nd to the 2001 winner of the Chicago Marathon. NOT TOO BAD. He ran close to his PR - 1:03:30 or so. For those of you who DON'T know, John Bingham Racing sponsors Daniel. It's a small way to give back to the sport that's given me so much.

I did manage to get in some running, including what I'm now calling my "Better than Nothing" workout. Essentially the BTN workout is getting in SOMETHING rather than doing NOTHING.

I'm off to give a commencement address - if you can imagine - at Jackson Community College in Jackson, Michigan. I've been invited by a guy that I went to undergraduate school with - and haven't seen since 1968! Life is FUNNY.

John

ORN: BEST I CAN REMEMBER

May 4: 50 minutes
May 5: 40 minutes
May 7: 30 minutes, BTN
May 9: 50 minutes

A Dandy-Lion Run

This was one of those wonderful days. I'm home, so I got to run from MY apartment, down MY street, to MY path along MY lake. Sure, others may think it's THEIR path and THEIR lake, but I know better.

The deep green grass was covered with bright yellow dandelions, the sky was light blue, the water dark blue... it was a picture perfect setting. I chose to do a 4/2 sequence because I really wanted to stay out as long as I could.

Everything about this run was a reminder of why I run. I am feeling very grateful today.

John

ORN: 75 minutes, 4/2 at an easy pace along the north end of Belmont Harbor.