The sad story that is my attempt to run continues, one demoralizing chapter at a time. Right foot: bone spurs and steroid injections directly into my ankle and sole with 3 inch needles. Left foot: bone spurs and plantar fasciitis. And most recently, not to be left lonely and unnoticed, my left knee has developed an intense pain and tenderness directly beneath the kneecap.

But hey, this blog isn’t about feeling sorry for myself, so let’s get to the good news. I am still young and handsome, after all. What’s that? Oh, damn! Never mind.

I took an anti-inflammatory, Celebra, for three days when the knee pain appeared last week. And I’ve adjusted my schedule by reducing my total runs to 4 over the past two weeks. The Celebra eliminated the pain and I did not run while medicating, hoping to bounce back and not look back. Unfortunately things didn’t work out that way, and yesterday after two more days of rest the pain reappeared while walking up the stairs.

On Sunday of this week I am scheduled to run in the City Tour 10k. My performance and preparation are going to be suspect, at best. But that’s life. You do what you can, when you can, and the rest is the randomness of living on a planet that rotates on its axis at roughly 1000 miles per hour.

I received an update from the race organizers stating that due to safety and security concerns the route for the 10k had to be slightly altered. So it looks like we will be running 9.5k instead, which equates to 5.9 miles. That should help me accomplish my goal of a sub 1:00:00 finishing time, but over an incomplete distance.

And now, for those of you who demand to be entertained by a real runner, a guy who is out there running marathons, ultra-marathons and sprinting up Pike’s Peak, I bring you Mr. Sage Canaday of Vo2Max Productions, who recently filmed an adventure run in the Grand Canyon: Rim to Rim to Rim.

Enjoy, and may you have the best run of your life each and every time you lace up your shoes.

 

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10 Miles on a Chilly Day

A great little highlight video of the 2012 Great South Run. 19 minutes total time and includes coverage of both the women and men. One race is decided and won right from the starting line, while the other plays out in a game of cat and mouse until a final sprint separates the finishers.

Enjoy!

 

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Posted: October 24, 2012 in Uncategorized

And that just about says it all…..

The World of Special Olympics

The following is a guest post in the form of an open letter from Special Olympics athlete and global messenger John Franklin Stephens to Ann Coulter after this tweet during last night’s Presidential debate.

Dear Ann Coulter,

Come on Ms. Coulter, you aren’t dumb and you aren’t shallow.  So why are you continually using a word like the R-word as an insult?

I’m a 30 year old man with Down syndrome who has struggled with the public’s perception that an intellectual disability means that I am dumb and shallow.  I am not either of those things, but I do process information more slowly than the rest of you.  In fact it has taken me all day to figure out how to respond to your use of the R-word last night.

I thought first of asking whether you meant to describe the President as someone who was bullied as a child…

View original post 260 more words

A detailed training log for the week is here.

It’s a crazy time in our household right now. Sometimes it’s hard to find time for a run, but it always seems that a stretch out on the road is just the right trick to mentally relax and escape from some of life’s daily nonsense.

My wife started a new job this week; congratulations baby! I’m so proud of you.  Our kids are in the final trimester of the year, looking forward to their 3+ months of vacation starting the third week of November. But not so fast! Their weekend was interrupted on Saturday by the Cambridge English language evaluations. Students who pass this testing throughout their primary and high school careers will receive international certification of their diplomas that enables them to continue their educations in English speaking countries without having to repeat any course work. We are also in the process of trying to obtain financing to purchase a new home, in a foreign country.

On other entertaining fronts, the New York Yankees were promptly and decisively eliminated from the MLB playoffs, the Presidential debates kicked it up a notch and Lance Armstrong was all but asked to join Julian Assange in hiding within an Ecuadorian embassy.

This week I ran three times, an easy paced 5k plus hill sprints, a 5k time trail which I finished in 26:55, and a 7.3 mile easy pace run today, which I broke into segments based on the location of the first few aid stations in the ING Miami Half Marathon.

There are fewer than 100 days remaining before Miami, so my focus will change dramatically after November 11’s City Tour 10k.

If all proceeds according to plan I will have four runs in the coming week, in a 3, 4, 3, 6 miles format.

There were quite a few events this weekend but the race that caught my attention was the Mt. SAC Cross Country Invitational where Sara Baxter destroyed the previous course record. You can catch the entire 16 minutes of action here.

 

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photo

Pacific coast of Costa Rica: 85 degrees, 50% humidity at race start

ECORUN 10K – Goals, Assumptions, Reality

Going into this race I set my goals on a sliding scale of reality and wishful thinking.  Finishing in under 1 hour was my most unrealistic and ambitious goal. Running a negative split was the more realistic goal, because I could ease into the race, completing the first 5k in whatever time I needed to, in order to feel like I still had something to offer during the second half. I finished the race in 1:08:10, my MOTOACTV watch clocking the distance as 6.37 miles, and also failed to run a negative split.  Pretty disheartening, no?

Well, yes and no. But mostly yes. Let me explain. The ECORUN’s website and registration page still listed all of the details from last year’s race, indicating that the race was on 100% asphalt. So it was quite the surprise when around 2.5 miles into the race we were steered out and onto sands of of the beach at Playa Herradura.  The giant sand trap lasted about three quarters of a mile and sapped a lot of energy from my legs as I tried to maintain a reasonable pace. The worst part was trying to get off the beach because it was a fairly narrow route leading back onto the roads and previous runners had turned the sand over so much it literally felt like it was sucking you back in as you attempted to run.  Back on the road finally, I relaxed and felt fairly comfortable as my watch ticked off the completion of the first 5k a few minutes later.

Having run a fairly decent 5k time (for me) and considering the terrain and heat, I decided I had the opportunity still to shoot for a negative split, so I gradually tried to pick up the pace, seeking to catch a runner 100 yards or so ahead of me.  Things were going well for a brief time, and then we hit the golf course. No shade whatsoever, completely exposed to the elements. And completely uphill. The timing could not have been worse. Right where I was planning to test my meddle by increasing my effort on the flats I was greeted with 1.5 miles of pure climbing and winding. The combination of the sun, slightly faster pace and hills proved too much and I was forced to walk several times during this stretch in order to avoid blowing up. This was incredibly demotivating because instead taking on a time trial challenge head on, I was now facing doubts about finishing without embarrassing myself.

30 minutes of elevation gain in an 85 degree cloudless sky knocked me off of my game plan

Full race data from the MOTOACTV watch is here.

SPLITS

Mile       Elapsed

10:36     10:36

9:56        20:32

10:14      30:46 

11:02      41:48

12:33      54:21

10:17     1:04:38

3:28       1:08:10

As you can see, after 4 miles I knew that breaking the 1 hour barrier would be next to impossible unless I could miraculously manage 2 sub 9 minute miles, something I have not accomplished in training yet.  But I was still fairly positive about the possibility of a slight negative split. Look at that mile #5 disaster: 12:33.  As ugly as ugly can be. At that point the run literally became about survival.  I bounced back decently with a 10:17 in mile #6, and the final .37 miles (according to my watch, anyway) were at 9:19.

CONCLUSIONS

Do not rely on website information or previous race data when planning or visualizing your race plan. If you have the opportunity nothing beats first hand knowledge of the course.

If I’m too shy to make a phone call or ask detailed questions during packet pick-up I don’t deserve to run a good race.

Goals are great, but don’t let unpleasant surprises break you down mentally. Be stronger than the elements, if not faster.

Don’t judge a book by its cover. I was secretly sizing a few people up during the pre-race routine and I don’t even know why. Maybe I didn’t like their shoes, gear or loud personalities. Maybe it was my way of getting psyched up for a competition. I don’t know. But it was a pointless waste of mental energy and is a negative vibe to avoid. Plus, all three of them finished ahead of me. Time for some humble pie.

Every run will not be a great run.  I ran 13.1 miles two weeks ago and was overconfident today, believing that the distance was no longer an issue and my only concern was how fast I could finish.  Some runs are going to throw the kitchen sink at you and if you don’t adjust quickly and decisively, you may not like what happens next.

My experience as a runner and my fitness level still do not allow a great difference between my relaxed pace and a ‘race’ pace.  There is still so much work to do in training to address both my aerobic endurance and my race pace stamina.

Sharing a get-away weekend with my wife, running a 10k together, regardless of finishing times, is a great bonding experience and if you aren’t an elite or pro runner don’t ever let yourself get caught up in a disappointing result so much that you lose perspective of how great things really are.

Me and Nery Brenes, Costa Rican Olympic sprinter and 2012 IAAF World Indoor Championship gold medal winner, 400 meters.

My medal is a turtle: very appropriate considering my finish time.

A great way to wash away the post race blues.

The marina at Los Sueños Ocean & Golf Resort by Marriott

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