Chapter 1: A Hot Start.
Just Get Started....Then Keep Going.....
It was a jump.
My mileage increased 10.04 miles this week over last leaving me with a grand total of 31.64 miles this week when all was done and said. I’m back on track for another 100-mile month, something I haven’t done since March.
Running in July is always difficult in The South. Increased humidity coupled with relentless heat and torrential thunderstorms can make things difficult. However with proper planning and meticulous execution of the plan driven by discipline, it’s possible to work a full time job, run a business, volunteer and complete Marathon Training.
This first week of training includes jumping over a snake, losing my socks, battling salt-fog and taking in gallons of water to combat the sweat loss. Most of my runs were with friends but I had a couple of solo runs sprinkled in.
This is my story of accountability of making it through The Long Run. This stage is Marathon Training No. 3. The Marathon is not easy and that’s exactly why I’m going at it again.
They say if you do something twice, you do it all the time. As this is my 3rd Marathon, I suppose I’m a “marathoner” and it’s just something I do all the time, or more specifically one-a-year.
Enjoy the read and your comments are appreciated.
Monday: 7.15.2024 (Day 1 of 118): Swimming & CrossFit
Stupid, so damn stupid! I had every intention of swimming 1,000yds this morning followed up by a strength session in the gym. I thought my swimming bag was all prepped and good to go, until at 5:45am I realized I’m missing some essential items!! Stupid, this self inflicted predicament that could have been avoided. Now I’m running out of time and I dare not wake up my wife because of my own stupidity.
I grab the gym clothes I had available and make it to my local YMCA. With the cool A/C making a habitable environment carved out of the scorched earth outside I decide to get in 2-miles on the treadmill before hitting the weights. I generally despise the treadmill but it wasn’t so bad to be honest.
After the run I found my familiar little friend of steel, the 35lbs Kettlebell and the TRX and commence into bodyweight movements to build strength for running. As I was doing laps on the indoor track, I’d look down at the pool and would just get pissed at myself for being so damn ill prepared.
“I’ll swim this evening”
That’s what I told myself as I was pulling away from the YMCA and it sounded legit as we were in a Heat Advisory today and I knew the pool would be a welcome relief after a day on the desk.
The clouds were darkening as I was getting closer to the pool, so I pulled up the Weather App and realized God was teaching me a lesson. There was literally one little thundercloud in a 25-mile radius and it was perfectly situated over the pool.
“Did you hear that laughing? That was God while you were busy making plans.”
The pool was only open for another 90 minutes and my swim was going to take at least 30 minutes. So when they closed it down for thunder for 30 minutes I had a glimpse of hope that I could get in. 25 minutes later they closed it for another 30 minutes because the little raincloud that could simply refused to move. The little lightning cloud threw anchor and stabilized directly over the pool.
The lesson was learned today. Take action when you can and do your best while you have the opportunity.
Tuesday: 7.16.2024 (Day 2 of 118): Easy Run~4.0 miles
Track Tuesday. It’s a thing, it’s something I’ve been doing for a few years now and I don’t plan on changing it up anytime soon. So when Coach Brown programs a 4-mile Easy Run, that just means I’m doing it on the track.
Discipline was the driving factor of the morning. If it weren’t for discipline, none of this would be possible. I was up and out of the bed without an ounce of motivation in the tank. So when I walked outside and it was 78F, I leaned into the struggle and made it to the track at 5:15am for our warmups and stretches.
I did our warmups and stretches with the group before I broke off and completed my 4-miles on the track, all in lane 4. I kept my pace nice and easy and never felt stressed during the effort. It was neat to see the rest of the runners making their laps and passing me up, over and over again.
Lap after lap, miles stacked up on miles and before I felt any exhaustion, the training run was over. The only negative thought that crossed my mind that day was “Who the hell starts Marathon Training in July? This is stupid” I shrugged it off and realized it’s me, I’m that person taking on the difficult task of training in the middle of summer.
4.0 Miles | Avg Pace: 10’27” | Avg HR: 130 | Best Mile: 10’20” | Feeling: Like a Good Start.
Wednesday: 7.17.2024 (Day 3 of 118): Quality Session ~ 6.5 miles
This was the first “Quality” run of this build and I was a little apprehensive to tackle this in July, but if I want that sub 4hr Marathon, these things must be done. Much like the morning before, there was no motivation in the tank and I started this run with discipline.
The Wheels Fell Off
Such a preventable situation. I should have just followed my normal routine instead of thinking I could just tough my way through it. Throwing caution to the wind, I grabbed my running gear and just 30 minutes after waking up I was already driving to the trail.
The Running Prescription (Rx):
2-mile Warmup
2-miles at 8’39”
2.5 mile Cooldown
It was during the warmup that I lost my socks! With 5.2 miles left in the training, I found myself deep in the wood line, next to the river having a rather intimate conversation with Mother Nature. Luckily I was out of sight of the trail during the conversation, but as soon as it was over I stood up to navigate back to the trail when I noticed a lone female walker on the trail.
I really didn’t want to come walking out of the woods, all sweaty towards a single female. It wasn’t like I was 3 feet off trail taking a quick pee break. No, I was a little further back, so without thinking I immediately ducked back down.
I’ve been trained to find concealment and how to not be seen. That usually takes planning, what I was doing now was hasty, unplanned and included an internal dialogue realizing if this woman saw me, she’s probably calling the cops. Damnit, I probably look like some creep watching people from the woods. This is a mess.
Then I realize I’ve got evidence, my lost socks were still able to be found and provide proof of my story.
After a few minutes of sweating and hoping this person hadn’t called the cops, I glance up and the coast is clear. I made my way back to the trail to finish the training run sans socks.
It was uncomfortable and irritating and didn’t feel right. Despite this I kept going and did my best. Just a half mile into my 2-mile effort, I came across a mortally wounded turtle on the trail. It was obvious a bike had hit it hard and broke it’s shell. This little turtle had a slim chance of making it, so I moved it off trail in the hopes that maybe, just maybe this little guy would find a way.
I then made a valiant effort to finish the training run before jumping over a Copperhead snake! He was just hanging out on the trail, head up, not paying attention to anyone. I took a picture and went on my way. He wasn’t bothering anyone, so I let him be.
The run finished with a combination of walking and jogging. Sometimes the runs just go like that. The only win was that I finished all 6.5 miles without the cops confronting me.
6.5 Miles | Avg Pace: 11’40” | Avg HR: 128 | Best Mile: 9’46” | Feeling: Demolished
It’s Wednesday, so that means I’m getting in a 5K with the club later in the evening.
Running with the club every Wednesday is something that’s become a staple of my life. During the Marathon build, these Wednesday 5K’s are more social than anything else. It gets me out of the house and away from the computer. It also helps me sustain my capability for a 5K over The Long Run of life. It’s a positive reinforcing habit that makes my life better.
Tonight’s route was a deviation from the norm. It was Stage 9 of the Tour de Clayton which sent us out and about town in some new neighborhoods on roads that many have never an before. There were some hills and a decent amount of shade, making for a challenging but enjoyable run. Really it was the company I had with me that made the run so great.
3.12 Miles | Avg Pace: 11’11” | Avg HR: 137 | Best Mile: 10’08” | Feeling: Better than before.
Thursday: 7.18.2024 (Day 4 of 118): Easy Run ~ 5.0 miles
Am I crazy? Sometimes I wonder if my internal dialogue meets the DSM-5 requirements for an official diagnosis as “crazy”. My eyes were open and I wasn’t dreaming, but I surely wasn’t awake. Somehow I navigated the steps downstairs and immediately plopped on the couch while the cats looked on with curiosity. The internal discussions, negotiations, and rationalizing that was taking place in my head truly was crazy.
The prescription was an Easy Run of 5-miles with a pace of 10’18” - 11’18”.
I had already planned a date night with my wife and I knew running in the evening was out of the picture. With the increased heat and humidity, I knew running after 8am was ridiculous. I really had no other window of opportunity than to start by 7am as I had work obligations to start at 8am. It was 6:15am, my eyes were still blurry from sleeping and in my mind was a battle of complacency vs discipline. It was epic.
Discipline once again won the day and out the door I went with the full intention of starting the run by 7:00am. Somehow I managed to get everything aligned and ready and found myself jogging down the sidewalk at 7:05am. It was a little late, but there I was under a cloudy sky with a decent breeze knocking out mile after mile.
I finished the 5-miles slowly but surely and kept telling myself this was 14.5 miles in just 24hrs and that The Marathon owes me nothing. The work must be done. The fitness earned and the capability to move 26.2 miles is never given freely.
5.0 Miles | Avg Pace: 11’06” | Avg HR: 131 | Best Mile: 10’36” | Feeling: Determined.
Friday: 7.19.2024 (Day 5 of 118): Rest Day.
Rest. Recuperation. Relaxing was the Rx of the day.
On average I sleep 5-6hrs per night. After a few hours lounging on the beach and a good meal with my bride I ended up sleeping over 8hrs and woke up refreshed and ready to take on my 3.0 mile run on Saturday morning.
Marathon training is so much more than just running. It also includes days to relax and let the body rehab, but the training is never off the mind.
0.0 Miles | Avg Pace: N/A | Avg HR: N/A | Best Mile: N/A | Feeling: Rejuvenated
Saturday: 7.20.2024 (Day 6 of 118): Easy Run ~ 3.0 miles
It’s IMPOSSIBLE to leave a hotel room and not wake up my wife. You’ve probably experienced this when sharing a room with your significant other or tinder date. There’s no level of wizardry or ninja skills that will enables me get up, get all my gear, get dressed, open the door and close it without waking up my wife.
Waking up Elizabeth would not have been good, especially on a quick 24hr hour beach trip where sleeping in was expected.
Luckily for me I slept a full 9 hours and never set an alarm clock. When I finally woke up it was past 7am and I felt that was plenty late enough to make my way out the door. As I was lacing up my shoes I hear Elizabeth shift around and then came the inquisition.
“What are you doing?” followed immediately by “Why are you doing that?”
In my mind it was simple. “THE MARATHON”, but such a simple answer wouldn’t suffice. “Tying my shoes” I responded in which came the obvious “OMG, are you running, again?” and thus I answered her “why” question: YES, I’m running again.
Luckily I have a wife who understands and supports this insane habit of mine. A little shrug and she gives me a nudge of encouragement before I’m out the door!
The run was easy. Humid and hot with a salty wind emanating off the Atlantic and swirling over the dunes with just enough force and cool me down and leave me covered with a microscopic layer of salt that my mother-in-law claims heals all sickness. Maybe there is something to the “vitamin-sea” ideology. I felt better after the run.
3.0 Miles | Avg Pace: 11’00” | Avg HR: 133 | Best Mile: 10’39” | Feeling: Salty
Sunday: 7.21.2024 (Day 7 of 118): Easy Run ~ 8.0 miles
While at the beach and all day Saturday I was downing water. I must have taken in over a gallon by the number of trip to the restroom I was taking Saturday night. The 5,000 steps to the restroom and back were worth it, I was well hydrated and prepared for this mornings long run!
I met up with four other runners for this Sunday FAR run as many others linked up Saturday morning to knock it out. I was pleased to see my friends again, Kean is becoming a regular and we are all learning quickly he is a powerful runner with a lot of potential! Amanda has also become a weekend long run participant and a fellow City of Oaks Marathon trainer. In that picture Jon, Amanda and myself area all training for the City of Oaks.
Coach Brown prescribed 8-miles for this Week 1 long run and with a goal pace of 10’18”-11’18” I knew this was going to be a long, slow, sweaty run that was absolutely possible. I hadn’t completed a run this long since March, since before my cardiovascular examinations and evaluations.
I was happy to start this run with friends and get in the first 1.5 miles with Dave before he turned back for the start. He’s got an Ultra Marathon this coming weekend and is taking it easy. Dave is 20yrs my elder and I can only pray to be like him when my time comes. If you’ve been reading this blog for a while, you know Dave is a good friend who’ve I’ve logged a lot of miles with.
The run itself was a rather uneventful out and back course. It was great to see a bunch of runners out on the greenway, especially when I crossed paths with fellow CAR runners and we gave each other words of encouragement. It was nice to see a bunch of wildlife out and even better I didn’t have to jump over any snakes this morning.
I crossed paths with Amanda when she turned around for her 6-mile run and then later was caught by Kean and Jon who went out for 10-miles. Kean took off as he was in a time crunch and Jon decided to hang with me for the last 2.24 miles.
Running with friends is better and makes these long, boring runs manageable with great conversation and the unspoken agreement of not stopping. Overall the run was easy. I drank water every mile and when needed along with eating 2x salt-lick tabs every 2-miles. In addition to my running belt with 600ml of water, I stopped and drank another 500ml at the 2.24 mile mark and 5.76 mile mark.
8.0 Miles | Avg Pace: 10’44” | Avg HR: 135 | Best Mile: 10’26” | Feeling: Prepared
I appreciate each of you who read The Long Run and I hope you find entertainment and education in my preparation. If you’ve got questions or just want to leave feedback, I look forward to your comments.