Pass it on

In this " I want it now" generation that has instant access to just about anything, I would be a failure as a parent, if I did not at least impart to Little Dirt Dawg and Dirrty Feather the virtues of honesty, hard work and having a passion among others. 

My passion, my love of running, is something ideally, I would love for both of them to pick up and run with.  I loved nothing more  the other day then going to pick out  some new "fast" shoes with Little Dirt Dawg for his upcoming Kids Run @ the Oak Apple Run. The joy in his face as he ran down the aisle to test out their quickness is something I can take with me through the miles  when I am faced with self doubt or in the "hole" of a long run. By having a passion, something they can call their own they can learn the values of being honest of where they are at in terms of fitness, goals, etc, but also that hard work can take you places you never might have dreamed of. More than anything, I want them to find something they can call their own to be healthy, active individuals. 

Have a passion. Pass it on. 

Medals 4 Mettle

“Medals 4 Mettle”

What do you do with all of your racing hardware? You train for months and sometimes years in all types of conditions to get your body in peak physical condition for your event. You compete hoping to reap the results of all your hard efforts. Finishing, you are rewarded more often than not with a medal.

You may wear them proudly post race at the event, but then what becomes of them? Could you and would you be willing to give a token of something that you have worked so hard for to someone who is a fight for their life? Their finish line is not measured in PR's, Boston Qualifiers, distance or time limits. Often times, their finish line is making through the next round of chemo, surgery, or therapy, and hopefully, eventually being able to go home.

In my latest podcast, I was able to sit down with Slow Joe who runs the Michigan chapter of Metals 4 Mettle.

Medals4Mettle (M4M) is a non-profit organization founded in Indianapolis, Indiana, in 2005. Its mission is to celebrate and reward the individual and collective courage of all human beings by facilitating the gifting of marathon finisher’s medals from marathoners to people who have demonstrated similar mettle, or courage. The recipients can be any age and might have exhibited such mettle by dealing with disease, handicaps or any similar challenge. (via the website)

My decision was an easy one. Hanging in my man cave, these medals are better given to someone who is fighting a battle far more important than on the day I raced. On that day, I earned those respective medals and I was proud of my accomplishment, but knowing I could give something to another that is a fight far more important that my running is more important.

So take a look at your medals. Even a donation of one medal could lift a spirit, inspire a soul, and perhaps drive them on to their finish line.

The Dark Side: Ultra Running…Not as hard as you think

* The following is my article which was in this week's Just Finish Newsletter*

What is an ultra? The standard definition, courtesy of Ultra running Magazine, is anything past the marathon, or 26.2 miles. However, the shortest standard distance that is considered an ultra is the 50 kilometer distance, or 31.07 miles. Other standard distances are the 50 mile, 100 mile, 100 km, and a series of events that last for specified time periods such as 6 hour, 12 hour, 24 hour, 48 hour, and 6 days.

Based on the distance being covered, some people refer to it as the “dark side” or “extreme” side of running and think that anyone covering this distance is nuts, loony, or otherwise has a screw loose. The fact is that ultra running is a great way to see the planet and often on a much varied terrain (trails, tracks, rails to trails, etc) than your standard 5k, 10k, Half Marathon, or Marathon course. Besides that, given the distance often being covered or attempted, it is often covered at a much slower pace and with far fewer people. A slower pace often means less wear and tear on your body and a quicker recovery considering the pace and the fact that you will be not at your top end speed and redlining yourself. Yes, that means there will be walking; even “elite” runners competing do it. You don’t have to run the entire distance. Think of it as time to see the things you are running around and over rather than focusing on mile splits.

Another misconception is that you have run “crazy” amounts of mileage to be able to compete in one of these ultras. Not all of us are a Dean Karnazes, Scott Jurek, or Pam Reed and have the time and financial backing to run full time. In general, if you are able to complete a marathon, then you can do a 50k with ease. It is only 5 more miles, and remember, you are going at a reduced rate of speed. Stepping up to a 50 miler or beyond will require you to extend your long run a bit, with a general rule of thumb that you can compete in an event/distance that is two times the distance of your longest run. If your mind is willing, the body will follow.

If for no other reason to try an ultra, then do it for the food and camaraderie of fellow runners. Food normally reserved for the finish line at a normal race, are a mainstay at aid stations. Cookies, potatoes, soup, sandwiches and other assorted goodies are often there along with the normal gels and drinks. Think of your run as a strolling buffet. You will need the calories to keep the fires stoked as you are out there enjoying the scenery and that of your fellow runners. That being said, runners at ultras are probably one of the friendliest and gregarious bunch of people out there. They are out there to have fun and are willing to share not only their experiences, but tips and tricks to get you through the miles. Since ultras tend to have less participants, little mainstream exposure, and little or no awards there is less pressure and that is reflected in the overall atmosphere.

Embrace the “dark side” and consider an ultra. A relaxed pace, strolling buffet, and a merry cast of characters. What more could you ask for out on a run?

Tilling the land

In an effort to be greener and to show the kids what a "small" garden is all about, we headed over in the morning to our local farmers market. Buy local.
Somehow, besides the requisite tomato and lettuce plants needed for planting, little dirt dawg ended up with ladybugs (which apparently have to stay in the refrigerator for a week because it is still a bit chilly) and dirrty feather ended up with a praying mantis. Both swore that they would be valuable additions to our garden.
In my own mechanical ineptitude, I had to borrow a saw from my neighbors and several trips made to Home Depot in order to come up with the right combination of wood and nails to frame it in.
Little Dirt Dawg proved to be an able "right hand man" and helped to both measure ....
and drill.
Dirrty Feather provided sideline assistance and feedback.

After nearly a week of tearing up shrubs, tilling the land, cutting wood and nailing it all together, the team had accomplished its goal. All that was left was for Dirrty Girl to plant.
Here's to watching it grow and eating the goods!

Magic Socks?

I am not an elite athlete or an above age grouper who most of the athletic companies seem to give gear to or sponsor on a yearly basis. Believe me, it is not for a lack of trying. Every year, I apply to several of the companies whose products I use and apply for product testing or sponsorship, only to be shunned. I understand that some of them want to be associated with "winners" or "fast people", but being out there as much as I am and for as long as I am I figure that if nothing else I can give them an honest assessment of their product. As some of my fellow colleagues are fond of saying, " It is what it is."

Enter CEP socks. They were looking for local runners/ultrarunners to test their product and give feedback of their product. Based out of Pontiac, Michigan, I of course was interested in the benefits of compression socks that I have read about in the past. I contacted CEP and through the magic of Twitter and email, I was afforded the opportunity to try out a pair.

CEP Technology claims that it will enable you to: (direct from website)
Give yourself an edge with CEP Running O2 Compression Socks featuring 18-25mmHg compression. Used by professional triathletes around the world, CEP running socks are the first scientifically proven compression running socks to maximize power, boost energy, and speed recovery time.

CEP Running O2 Sportsocks maximize muscle oxygenation and boost energy with CEP's unparalleled scientifically optimized ultimate compression technology for all-day benefits. You’ll run with less effort, increased speed, decreased recovery time, reduced fatigue and optimized performance.

The days of wearing socks “solely” to protect feet from blistering are over. CEP compression sportsocks are the first truly functional compression sport socks with a patented pressure flow technology that provide a scientifically proven increase in blood circulation and a consequent increase in performance. In addition to blister prevention, CEP socks provide more oxygen, more energy, an improved metabolization of lactic acid, and faster recovery so you can return to training quicker than ever.

If I was going to give them my "paw" approval of the product, I figured there would be no better way than this past weekend to give them a whirl. With an 18 mile run to work on Friday, followed up by a trail marathon on Sunday, I thought it would give a variety of terrain and mileage to give an assessment.

Wow! After Friday morning's run to work in cool temps (low 40's), I found that the socks held tight around my leg and lent some warmth. Aside from my students calling my outfit a space suit complete with near thigh high socks, I was really impressed that Saturday I had absolutely no soreness or stiffness in my legs! Rolling into the trail marathon, I was curious if the undulating terrain would produce blisters, but not a one, and I was so impressed by them that I wore them all the way home, and one day removed from the marathon, my legs felt great.

I wouldn't say that I ran with increased speed, it was a trail marathon after all, but I do feel that I have had a faster recovery and less fatigue. In the end, I am giving them the first Dirt Dawg Paw of Approval, for what it is worth.

Trail Marathon Race Report

After Friday's Birthday Fun Run to work (18.64 miles), I had a simple goal of just taking today's trail marathon as another training run and make it a nice solid weekend of running. The combined runs over 2 days would come out to just under 45 miles and would give me a good inidicator to how my training was going. In two previous attempts at the trail marathon, I had finished in 5 hours and 4 hr 45 min, but in both cases were left gasping for air and quads crying after the double loop of relentless hills. With an early start at 7 am, I was hoping to get out early and easy and finish stronger than in the past.

With a bit of luck before the early start, I ran into Brian (aka. Lupus Runner and 100 miler stud) and we decided to run the course together. Topics included our plans for Burning River so far, or lack thereof, training, movies (could Over the Top, be the worst movie ever made) and family. Miraculously, even with all the rain that had fallen in the last few days, the trail was in pretty good shape and we managed a 2 hr 32 minute first loop. Gearing up for the second loop, I snagged a couple of chocolate chip cookies and we cut the chit chat to a minimum and put the hammer down so to speak. I  had come to finish strong, and the trail wasn't going down without a fight. Without the rain, steadily rising temps and surprisingly hungry mosquitos threatened to derail the goal. However, I firmly believe in feeding off of other's energy and both Brian and I cruised to a 4 hr 57 minute finish. 

I am feeling really good about my 100 miler training at this point. :)

Out with the old....

Out with my old, Nike Air Pegaus ESC (Extra Special Coating?) which told me that they had enough approaching the 400 mile mark. These shoes are flat out fantastic for my narrow, high arched foot, and I like them so much that I am running in another pair right now and have a spare new pair in a box somewhere in my man "running" cave.
And in with my new Brooks Glycerin. The Brooks Dyfance were too soft for me and the Brooks Axiom 3 are being phased out and as the guy from Hansons Running Store told me yesterday, "will be far and away superior to the Axiom 3. Unfortunately, they will be out at the end of July."
I want to support my local running shop as much as I can, and even though I found these shoes cheaper online, I plunked down alot of moola for them. Here is hoping they will show me as much love as the Nike Air Pegasus ESC.

Vacation Pics

Although I sometimes felt trapped on the boat due to the people and lack of running surfaces, I did have to marvel at this "floating city"


Little Dirt Dawg became an expert traveler, navigating the airports, tender access, trains, taxis, and shuttles like a pro. He is currently in negotiations with Frommer's to write a kids book to traveling.

Running with Dirrty Girl for the first time in quite some time was pretty awesome, even if all she wanted to talk about was boobs and the effects of running on them.


OK. So, I had to run around a 240 meter track every morning. With views like this, it made it a bit more tolerable.

Ridiculously expensive, Atlantis nevertheless had a pretty sweet aquarium for the kids to check out.
While Dirrty Girl and Little Dirt Dawg went off on a pirate adventure, Dirrty Feather and I enjoyed some treats on the island of Antigua.

Of course, no vacation on a boat would be complete without the requisite "family photo". Believe me, this one was the best of the bunch.

"Jogging Track"

They advertised it as a "jogging track", but in reality it was a
sunbathing deck in disguise that was free of lubed up and lathered
travelers from about 5 am - 8 am every morning. Measuring at around
240 meters per lap, it would take about 8 laps for every mile.

My relaxation during the cruise wasn't found in a fruity conconction
or lounging by the poolside cooking my skin, but rather circling the
"jogging track" with it's unforgiving hardness, while dodging picture
takers and those in search of the cafeteria for some java to jump
start their day for approximately an hour each day.

Pace was not important as it was supposed to be a vacation. And for
all my gripes about having "cabin fever" and days at sea, I could not
complain about views of the open seas or a new island all the while as
I circled the "jogging track"

Martians Neutralized

Mission Objectives:

1. Use Martian Marathon as a training run. Time goal: 4:15 – 4:30 – why? I really don’t know


2. Run Marathon comfortably and finish feeling like I had miles still left in the tank


3. Get up before Marathon and get some additional miles in. Try to make it a 50k day.


4. Stick to run/walk strategy
   

Arise from hyperbaric chamber @ 4 am and rambled around for pretty close to 6 miles before heading out to Martian Marathon and utilized run/walk strategy to a T. Had my Martian Vaporizer Backpack on (Read: Golite Tailwind Pack, complete with Hammer Gels, Digital Voice Recorder and Jesus Phone) and met up with Skywalker before race start. Stupidly abandoned run/walk strategy for first 6 miles of marathon and ran at near 8 min/mile pace with Skywalker as we chased Martians. They seemed to appear at every mile marker and change color.

Skywalker became stricken with what is believe to be a space induced calf injury and bugged out @ half marathon turnaround. Decided that I need to adhere to walk/run strategy and slowed pace down. Repeat to self: Not a race, training run. Kept mouth shut (very hard to do) from other astronauts out on course stating: “Hang in there. You are looking great.”

Turnaround @ halfway mark to face stiff re-entry headwind as I approached Earth (Finish Line). Knees start to ache a bit just past 26 mile mark and wonder if space boots (Nike Air Pegasus ESC) that are really meant for the craters of Mars (trail) do not have enough pillowiness (cushioning). About mile 30, hit a groove and cruise to landing in 4 hr 7 min.

Have intergalatic positioning system (timing chip) snipped off and look for food. See fellow astronauts who did not handle re-entry and decompression so well as they hobble over to food chamber. Grab some pie (pizza) and cookies, look at odemeter for day: 32.32 miles – 5 hr 15 min. Smile.

One happy Dawg. Mission Accomplished

There is no turning back....

Thank you for registering for the 2009 Burning River 100 Mile Endurance Run. The Runner's Packet will be available in early Summer on the Burning River 100 web site: www.burningriver100.org . Additional information is available on the Burning River 100 Discussion Group: http://groups.yahoo.com/group/burningriver100

Better get running.  :)

DDRDP - Episode 7

First attempt at splicing together several segments. Whew! This week’s episode includes my rambling on about nailing down a 100 miler plan to the best of my ADHD self, a podcast challenge from the running rednecks , Itunes Reviews, Email and a special message from B.A.D. (Broken A.. Dawg)

Show Links:

Tim Tweitmeyer

Trilogy Running

DDRDP Blog of the Week: On Running

As always your nuggets of wisdom are welcomed @ dirtdawg50k@aol.com

Remember the days

Remember as a kid when a mud puddle, dirt pile, or otherwise disgusting,
dirty, and the most unclean thing you could do would be villified by
your parents with shouts of "Get out of there! You are going to ruin
your clothes. Those are brand new boots!" ?

Well, Dirrty Feather and Little Dirt Dawg the other day miracously
managed to find the stinkiest, wettest, and muddiest area at the farm
over the weekend and engaged in all of the running, jumping and playing
that they could tolerate until too wet and cold to continue. What did I
do? Sat on the hill and watched them have some fun. Even though nearly 5
days later the boots are not dry and smell of some rank odor that I
don't think we will be able to get rid of, and some of the clothes even
after washing several times have stains that will not come out they are
still talking about how much fun they had. They are a constant reminder
to me as an adult that sometimes you have to enjoy the moment you are
in, savor the experience, because the opportunity may not come along
again.<

Episode 6 Show Notes

Dirt Dawg Rambling Diatribe Podcast - Episode 6:

Come along for on a long run through one of my favorite training routes

Show Links:

Kensington Metropark

The Extra Mile: One Woman's Personal Journey to Ultrarunning Greatness

DDRDP Blog of the Week: Lupus Runner


As always your thoughts, opinions, and nuggets of wisdom are welcome. Feel free to to email me @ dirtdawg50k@aol.com

I can almost smell the hot dogs....

Today, Dirtty Girl came home with our tickets for the Detroit Tigers.
Batter up!

A rough estimate

Click on the picture to see my experiment of one. What I hope to run in order to get me to the start of the Burning River 100, primed and ready to run/walk and crawl the distance.

A change of pace

Sometimes all you need to get back in the groove is to head to another
location to run. As runners, we tend to like the familiarity of our
routes knowing where the next mile marker is or that at the bush
beyond the third house on the left is our turn around point.

I was lucky enough today to ramble around Kensington Metropark for my
long run and besides getting the miles in it really was more about
running in a different location to get me excited about the warmer
weather and amped up about my running.

DDRDP - Episode 5 Notes

Join me for another treadmill run, but this time with a purpose. A mailbag, reviews and a blog of the week. Show links:

Run FatBoy Run

Run Run Live Podcast

Quadrathon Podcast

Dirt Dawg's Rambling Diatribe Podcast Blog of the Week:

Running into the Sun


As always your rambling thoughts, reports, diatribes and nuggets of wisdom are welcomed. Email me at dirtdawg50k@aol.com

A Second Job??

I said I would never run with a walkman or cd player. Maybe it was from my sister listening to her walkman as we ran and her tuning me out or I felt somehow that running was to be an escape from everything. Something to pure, to organic,  to be disturbed by the noise coming from earbuds. I thought that if you were outside shouldn’t that be enough of a soundtrack to keep you engaged for hours on end? The more miles I logged, the longer I was out there and I came to the realization that at some point, my tiny little sponge couldn’t generate enough mindless chatter to keep me engaged. Begrudgingly and with some trepidation, a few years ago, I downloaded a new social media called podcasting.

 

I was hooked. How cool was it to take the equivalent of a running partner out for a run whenever and wherever you wanted? Even better, there was no arguing over distance, pace, or waiting for them to show up. Grant it, it might have been a one way conversation, but the cool thing was if you didn’t want to listen anymore, you could turn them off, fast forward or get a new running partner all together.  It was like magic.

 

And just like pulling rabbits out of a hat, running podcasts have multiplied. I haven’t listened to all of them out there, but the ones in my rotation right now, I feel it is almost like a second job to keep up with them so as to not fall behind. Really, it is not like a second job.  My runs are more entertaining and for that you can’t put a price on that.  They all bring something unique to the table and even an ole Dawg like me can learn something new.

 

DDRDP - Episode 4

The miserable grip that Mother Nature had on Metro Detroit finally loosened up a bit, so I loaded up Dirrty Feather and we rambled for a few miles. Discussion included talk about the Runner's Round Table, my first review and comment, and a rambling diatribe on why running with others is good. Feel free to comment here or drop me an email: dirtdawg50k@aol.com

Show Links:

Ashland Dave

Eddie Marathon

Runner's Round Table

Five Fingers

Runners Round Table #19

In between driving to pick up Little Dirt Dawg and driving home, I managed to call into the Runners Round Table. A great experience, with the only thing missing being a tall cowboy pop or two to share with fellow runners at the table.

Little Dirt Dawg is 5

Hard to believe the little pile of goo is 5!

Episode 3 Notes

Episode 3 of the DDRDP is now up and available for your listening pleasure. Join me as Nemo, my beloved border collie mix makes his first appearance, my pal Lightning joins me for a few miles as we talk about DOMS from little dirt dawg's bounce party and the new bundle of joy about to grace Lightning and Missile's doorstep. Feel free to drop me a an email with comments, questions, or ideas.

Meet Your Best Friend at the Zoo

Dibbs

FR

February Recap

Runs: 27
Total miles: 187.8 miles
Average Distance: 7 miles
Total time: 34: 21: 20
Avg. mi. pace: 10:58

Same number of runs as last month, but about 12 miles farther in total distance and 3 hours more out on the roads. My pace is still pretty slow, but the weather has been crap and i am making a switch from tempo and mile repeats (which i am not fond of) to walk/runs and hills. Hills are not my friend yet, but I really like the walk/runs. Six runs of 10 miles or more so I can't can't complain about getting in distance.

Still have yet to figure out a solid training plan for the 100 miler outside of 2 marathons in April and trying to schedule a 50 miler or two. Really starting to feen for some trails, so cross your fingers and pray for a dry and warmer March!

A Simpler Time

Do you remember when, the only thing that mattered in your life was
learning how to control your bodily functions? It was of such importance that others did a
dance when you were successful less than half of the time or gave you
candy to reinforce the behavior when it was a success. Such is the current state of Dirrty
Feather.

Funny, in about 40 years if I am still around, the tables might be
turned and she will be asking me to do the same thing.

DDRDP - Episode 2

I had so much fun doing the first podcast, that i couldn't wait to do another. Plus, it got me through my long run in this crappy, miserable, despicable,that is it, I am throwing in the towel winter weather!


Episode 2 of the DDRDP - Dirt Dawg Rambling Diatribe Podcast is now up. Join me as a I ramble on about my training plans for the next couple of months including races, a QTOW and both little dirt dawg and dirrty feather make an appearance.

Show Links:

Martian Marathon

Trail Marathon

Just Finish

A Virgin No More!

The first episode of the Dirt Dawg Rambling Diatribe Podcast is now available! Believe me, it is nothing special, but I got it done, and really am looking forward to doing more. If you listen and have some suggestions, please throw them my way. Good or bad, they will all be read, and hey, you just might make it on the show.

Fumbling and Stumbling

My "Jesus" phone has been attached to me like Little Dirt Dawg's paci's were in his youth since I purchased it over a month ago. It has been my one and all. For better or worse, it has become an extension of what I did sitting on my rear end for hours on end in front of the the computer at home. I now can do all of that on the go.

Dreams of using this as my podcasting device have been met with hiccups and stumbles along the way. I spent the better part of a day at work going through the App Store before settling on an app called iprorecorder. Excited, I set out on an 8 mile run the next morning and recorded some audio, only to find out that 1. the file was over 100 mb and could not be sent via email and 2. that the apple headphone/mic picked up a lot of wind noise making the audio recorded useless. Thrice more, i have tried to record audio all the while playing with the settings and finally getting the wi-fi in my house to capture the files. What I have recorded I can say that I would not want to subject any of you to that steaming pile of poo. Sometimes, in all my excitement about a new endeavor, I tend to skip over the details and want to see RESULTS NOW!

I am not giving up on the idea of using my Jesus phone to podcast, but am going to have to maybe record inside and look for a mic to hook it up so I can record on the go. Patient, you have to be patient I tell Little Dirt Dawg and Dirrty Feather sometimes. I think I should follow that advice.

Knots

Even with a foam roller (which hurts like a beeyotch when you hit a knot), the stick and my on/again off again commitment to yoga, I still am pretty tight all over. Maybe the miles are starting to add up. Maybe I am not making more of a commitment to my cool down as I should. In any event, I was long overdue for a massage, and that is just what Dirrty Girl got me for V-Day and even better, scheduled it for today during my mid-winter break.

Massage will:
1. Break up scar tissue that may have built up in your muscles.
2. Improve blood flow to your muscles.
3. Loosen muscles that have contracted (shortened) with continued use.
4. Allow more oxygen to move into your muscles.
5. Improve the flow of lymphatic fluid, which aids in healing.
6. Reduce the chance of injury, through proper stretching, race preparation and through deep tissue massage.
7. Improve range of motion and muscle flexibility, resulting in improved power and performance.
8. Shorten recovery time between workouts.
9. Maximize the supply of nutrients and oxygen through increased blood flow.
10. Enhance elimination of lactic-acid build up (a by-product of exercise).


All of the above I have neglected for quite some time. One of the reasons was finding the time to make it out to Hansons Running Store in Lake Orion which was a bit of haul for me and the other was some apprehension in trying to find somebody local who knew athletes and more specifically runners.

Today, I was lucky enough to end up @ Essential Massage Therapy where Stacey listened to my particular areas of concern and then managed to work me over for the next 90 minutes. Although I was not surprised to feel her working the knots in my right hamstring and refer to it as "twingy", I was grimacing a bit when she began working on my quadriceps, an area where I have had no soreness or at least was unaware of. The one thing I have learned in getting massages is that you can use a foam roller, the stick, and do yoga, and think you have an understanding of your body, but until you have someone put there hands on you who understands the bio mechanics and techniques to loosen muscles, break up scar tissue, and improve blood flow, you don't know what you are missing that could pay huge dividends in your training.

Isn't it expensive? Sure, but think of it this way. On average, a massage costs as much as a new pair of running shoes. But if you are injured and can't run, then what good is a pair of shoes?

Although, I walked out of there feeling taller and looser then I have in months, it also provided me with some perspective that I should pay more attention to preventative maintenance if I want to keep running down the road.

Better than edible underwear

The way to Dirrty Girl's heart is not with edible underwear, chocolate, jewelry or flowers. All those things offer merely a fleeting or several moments of enjoyment. Nope, instead and not meant as a sign that "Honey, you need to get in shape", Dirrty Girl received a BOSU Balance Trainer for V-Day.Flipping through a recent issue of Runner's World, Dirrty Girl had said, " I think I want this, it might help me with my weak ankles." Cursed with weak ankles, Dirrty Girl can roll her ankle walking down the street. Furthermore, she is typical of a runner that just runs and doesn't stretch or do any core exercises. Hoping it will change with this piece of equipment.

Come here and give me a hug

A Podcaster?

I would say that 95% of my runs are by myself. Given my schedule and time constraints its just the way it is. Through this new social media of podcasting though, I have found myself listening to lots of running podcasts and feel that even though I don't get to physically get to run with these folks, it's like I have and in some small way feel like I am part of a club.

Lately, I have been kicking around the idea that maybe I too want to jump into this podcasting fray and give my own rambling diatribe but with a voice you can hear. You know, all three of you that comment. That is not to say that I will have anything new or interesting to say and it may in fact suck so bad no one will listen, but it might be worth a shot. So this is in no way an endorsement of me starting a podcast similar to everyone screaming "Kwame in 2013",
but I am just putting it out there. Let it sit out there, marinate awhile until I make a decision. Of course, I tend to say things like I am going to run a 50 miler, attempt to qualify for Boston, or run/walk (emphasis on WALK) a 100 miles and somehow I talk myself into them.

So if anyone has some good advice on recording gear, software and other things let me know. I will be running down the roads @ 4:30 in this morning practicing talking to myself.

[Posted with iBlogger from my iPhone]

You might be obsessed if

You think that gels taste better than the actual thing.

Pasty Whites

Covered by spandex and wind/rainproof shells since November, I
decided it was time to give my pasty white legs some much needed
warmth from the sun. The temps were hovering above 40 and I thought
that without some sun soon my legs might slip into the throws of S.A.D.

Meeting up with crackiln knee/five fingers Nate, we hit the trails for
a little over 3 miles of slippery,sloppy fun and he assures me it is
quite a pretty trail when the snow is gone.

Foreshadowing?

Every so often at school, I have to change my password for security purposes. Today, I had to choose a new one. Without much thought my fingers pecked out b-u-r-n-I-n-g-r-I-v-e-r.

[Posted with iBlogger from my iPhone]

Dammit Phil!

And a bright sky above me
Showed my shadow beside me.
So 6 more weeks of winter it will be

Why I am excited to run a 100 miler

As the thought of covering (mainly running but I know I will be walking a lot) a 100 miles gets tossed around my tiny little head, I have started to look at the benefits of it. Here is my top 5.


1. I have a perfectly good reason to run a lot more.

2. I get to do a lot of LSD. Long Slow Distance.

3. Less speedwork, more hills.

4. I have to learn to run at night. Early morning running is one thing after sleep, but doing a run after a day of work and play should be interesting.

5. Learning how to eat more on long runs than just gels. Potatoes, soup, pizza? Anyone know of a pizza joint in metro detroit that will deliver on the run?

[Posted with iBlogger from my iPhone]

JR

January Recap:

Runs: 27
Miles: 175.15
Average run distance: 6.5 miles
Total duration: 31 hours 31 min
Average pace per mile: 10:48


Although my average place was slow, I felt pretty good about getting in as many runs and miles as I did during the month given the near record snowfall and below average temperatures that Meechigan was blessed with. Because of this, it forced me to do a lot of runs on my treadmill.

Had a solid 3 weeks of above 40 miles per week and a planned recovery week. Also managed to do some cross training on the bike, cross country skiing and weights. I will continue to slowly build the mileage back up as I decide on which 100 miler to do and keep up with the cross training as I believe it will be one of the keys to building my overall strength.

Bring on February and a Punxsutawney Phil who doesn't see his shadow!

[Posted with iBlogger from my iPhone]

Imitation is the sincerest form of flattery

There was no coercion, promise of an ice cream treat, or movie. Nope, Little Dirt Dawg and Dirrty Feather wanted to run on the treadmill. Best part was they were fighting about who put the shoes on first!

* Please note that due to several safety hazards in the pictures, kind of like a where's waldo? or what's wrong with this picture, the treadmill was not turned on.

Which one?

Which one will I obsess over? Which one will give direction and purpose to my training for the better part of this year? Which one will I try to coerce, beg and plead with others to become part of my CREW for? Which one will I go to experience a lifetime of pain, agony, joy, and flow all within 20-30 hours?

Which one? Mohican or Burning River?

Dropping the Hundo on Dirrty Girl

I think Dirrty Girl had an inkling that a 100 miler attempt was coming, just maybe not so soon and maybe not this year. However, since I am not running Boston until 2010, I need a goal this year and it is one that I have been slowly building towards. This morning, I gathered up my nerves, facts and proceeded to drop the idea between mouthfuls of bagel and swigs of java. The follwing is my best recollection:

Me: "Honey, you should really start thinking about what races you want to do this year."

Dirrty Girl: " Why? You want me to run another marathon don't you?"

Me: "No, I think you need to start targeting some races to make some training plans, plus I am trying to put together a race schedule, and I think a 100 miler is on for the summer."

D.G.: " What???? That is dangerous...No...why don't you wait until Dirrty Feather/Cookie Monster is 5? That is going to be a lot more training...and you are already too thin. If we go out you are not going to drink ."

Me: "Really, honey the training for 100 is not much more than the 50's I have done. I have talked to some people and have some plans."

D.G.: " Why don't you just stick with doing 50 milers? You could get really hurt."

Me: "If it was dangerous, I wouldn't do it. This is one thing that I am going to have to agree to disagree with you on."

Fade to black...

Fast Facts:

1. When I first met Dirrty Girl, I weighed around 195 and was doing about 2 marathons a year right in the vicinity of 4 hours. I currently weigh in the vicinity of 166, but according to some BMI indicators, I am right where I am supposed to be for my height at 6"1 and would have to weigh like 140 to be considered underweight.So yes, I am thinner than I use to be...but a lot faster!

2. I rarely drink and when I do, no more than two.

3. Outside of my family, the thing I love the most to do is run.

Guess that settles it....Now all I have to do is pick a race, design a training plan, train, put together a crew...etc...

Cookie Monster

Dirrty Feather is 2!

Making Tracks

The bitterly cold temps have subsided for a bit and the snow has
stopped falling for now, so I couldn't help myself but to bust out my
cross country skiis and make some fresh tracks. True, skiing on
groomed trails is nice, but the chance to bust through fresh powder
and make a trail of your own is pretty cool.

Little chance with over a foot of the white stuff around that it is
going anywhere soon.

PU Challenge

During the off season, I tend to make committments that I am going to increase my strength and flexibility by making a concerted effort to lift weights and stretch since my mileage is down. And every year, I start off pretty well and then fall off the wagon because I never follow a program. I kind of toss some weights around here, attend a yoga class there and then when a few weeks have passed or the first of whiff of warm air crosses my nose, I drop the weights, roll up the yoga mat and head to the road.

However, if I have learned anything in the past couple of years is that following a program, will yield results. You merely have to put in the time and follow it.

Surfing the web one day, I came across this challenge called the 100 Pushup Challenge. It claimed that in 6 weeks and in about 30 minutes a week you can go from essentially 0 pushups to 100. They claimed that you probably couldn't even do 20. HMMPF...I thought, I will at least take a look and do the intial test. I was humbled as my arms quivered and my stomach ached to pound out 15 good ones. Eeck! I humbly printed the challenge.

I have completed two weeks worth so far. I like that there is no additional equipment needed except for your own bodyweight and a timer. Now, if I just stick with it for the entire time, I might just get some actual results.

PR

From time to time, I am going to post some PR's (product reviews) on
some of my favorite items that I use. Given the cold weather that has
fallen on Metro Detroit, I have fallen in love with the Brooks Paradox
Mitten.

Why I have never given mittens a chance before is beyond me. For one
thing, mittens maintain warmth much better than any glove I have ever
used. What I really like about these are that they have a fleece liner
and a pretty moisture/windproof outer shell. I have run in temps as
cold as about 4 degrees and my digits have not even sniffed a wisp of
bitter air.

So if you are still looking for a pair of winter gloves for your hands
consider the Brooks Paradox Mittens. Approved by Dirt Dawg with a
rating of 4.8 on a scale of 5.

Traction Control

After a slip and fall on a run earlier in the week that left my melon
rather fuzzy for a few days, I decided it might be a good idea to bust
out my Yaxtrax. Another winter storm had dumped at least 6 inches on
us and the sidewalks and roads were covered enough that the coils
gripped the road and gave me piece of mind as I scampered around for 8
miles.

Welcome Back

On New Year's Eve, I received the following text message:" Thinking about starting back running again....think u could work me up a plan?" A smile slowly crept across my face, because the person making the request was none other than my dad.

Outside of my freshman high school cross country coach who stated at the awards banquet, "When he first showed up and was shaped like a bell, I didn't think he could be much of a runner", there is no one else who has affected my running as much as my father.

As a tween and young adult, my father was into cycling and running. Watching him, I was slowly drawn into both. Partly because it helped me to fight the battle of the bell that had accumulated around my midsection and as a way to spend time with my dad.

My first runs were promptly followed up with a call to him at work saying I had run 10 seconds faster than the day before or that I felt really strong. When I joined track in 7th grade, it was my dad who took me to get my first pair of Nike Air Max and boy did I feel fast even if my times were more pedestrian in nature. One Christmas, we even got matching non-breathable Gore-Tex suits from Road Runner Sports. When I ran my first marathon in Detroit and finished inside of old Tiger Stadium on first base, it was my dad who had driven me there, stopped and got me a garbage bag to help keep me dry because it was raining, and told me when he saw me finish, "You looked like crap."

Our runs were a chance to talk and a way for me to learn about the fine art of surging. I remember those runs where he would pick up the pace ever so slightly and then just when I would catch up again, surge ahead...breaking me down, but making me a stronger runner. Soon enough we started going to races and sometimes did two a weekend. One time we thought it would be a good idea to do a warm-up on the bike before a 5 miler and ended up getting into a pissing match on the bike that left our legs seizing up midway during the race.

But as the seasons passed we have traveled different roads. He has worked, tended to the horse farm, and gotten back into those manly pursuits, like hunting and fishing. I finally graduated from college, got married, began raising a family, and got serious about my running. There were no more runs on the road together.

I think that all might change. We talked after he got sick of trading text messages and today met up at Running Fit to get him fitted for shoes (Brooks Adreline GTS 9) and over to REI for some gear. He told me he was tired of sitting on the Couch of Doom and thinks it would be pretty cool if he, myself, and Little Dirt Dawg could all do and one day do a race together. I found him a program that starts with walking and then builds in some running, so that the transition is gentle and he doesn't get injured. His BHAG one day might be to run a marathon.

Of course I looked. He only needs a 4 hr 00 min marathon to make it to Boston. If we were able to run that together it would certainly be something special, but I look forward to just being able to run with him again.

So in true Dirt Dawg spirit, welcome back Father Dawg. Welcome Back.

2009 miles for 2009

For all of you looking for a little motivation or goofy little challenge and subscribe to Buckeye Outdoors,check out the 2009 miles in 2009 challenge that I created.

Pretty simple. Run, walk or a combination of the two to see who can get to 2009 miles during 2009. What are you waiting for....get out there!

2008 Y.I.R.

Year in Review:






Dirrty Feather raced a few times this year garnering a 5th place overall/1st place in the 30-34 age group in the Run Drugs Out Of Town 10k, a 5th place inthe 30-34 age group @ the Summer Solstice Run, and even did a 5k in Loveland, Colorado. She loves when I pull the jogger out and has taken to asking "How your run?"

Little Dirt Dawg has for all intensive purposes moved from the baby jogger to hitting the street and rocked two strong performances @ the Oak Apple Run and Summer Solstice Run finishing first in both. In late fall he began asking if he could ride his bike with me while I ran, so it should make for an exciting new year.

Dirrty Girl set some good goals for herself this year and competed in a couple of 10k's and half marathon's. When she didn't like her results early in the year, she dilligently stuck to a training plan and was rewarded with a half marathon PR @ Columbus. Maybe, I can get her to do another marathon.

Dirt Dawg's Data:

Runs: 331

Total Time: 357 hrs 17 min

Avg pace: 10:02/mile

Avg. distance: 6.5 miles

Miles for year: 2,135

Walks: 71

Time: 75 hr 23 min

Avg pace: 14:24/mile

Avg. distance: 4.4 miles

Miles for year: 314.4

Bike: 45

Time: 39 hr 38 min

Avg. distance: 11.2 miles

Miles for year: 504

Looking back, I can't complain about anything. I raced with my family and set new PR's for myself. Bring on 2009!