Chapter 14: The Return of Ozzy
Chapter 14: The Return of Ozzy
Friends and Race Shoes.
Sunday: 10.22.2023 (Day 92 of 112): Adjustments, Rest and Sleep
I’m tired and my body is sore. The reality of aging is that recovery takes longer. In my 40’s I still feel like I can build muscle, better my running and still reach peak fitness but the length of time requisite to sufficiently recovery has increased exponentially.
Coach Brown programmed a 5-mile easy run following the Tuna 200 and when I first read that a week before the Tuna it seemed absolutely feasible. Then reality set in and I messed up. I came home and took a shower, ate and laid down on the couch. I knew I shouldn’t have bought that damn down-lined couch! Stupid couch took me in, made me comfortable and lulled me into apathy. I simply didn’t care about running.
I couldn’t think of a better visual representation of my comfort level than that of my cat Wren when she’s hanging out with me. She get’s all comfortable and couldn’t care less about what’s going on in the world. That’s about how I looked on my couch after a hot shower and food. So Sunday was a true zero day.
Monday: 10.23.2023 (Day 93 of 112): Running with Ozzy!
This is the man who saved my career, showed me that through hard work and dedication I could achieve success in running while having a good time. You’ve read about my friend back in The Trailhead, which was the first post in The Long Run.
I first crossed paths with Ozzy 23 years ago when we were just young Paratroopers in the 82nd Airborne Division. He was senior to me in rank and had already been around the unit for a while. I was a 19 year old kid with fuzz on my Maroon beret and still didn’t know my way through Area-J when Ozzy for whatever reason decided to help me out. I’ll forever be grateful for him taking the time and putting in the effort to make me a better Paratrooper and runner.
We only had a short five hours to catch up and the last time I saw him was 2009. It’s been 14 years since we last saw each other and 22 years since we got in a run together. Our run would be a 5K at conversational pace along a dirt road through Umstead State Park. An area we had both run, on separate occasions, decades apart but never together.
The run was under the shade orange leaves, cool and at a conversational pace where we got to share stories about life, family and careers. Following the run we got some dinner at a local joint and the stories continued. Undoubtedly my friend Ozzy has traveled the world and changed the world. It was simply unbelievable the adventures he’s had around the world as a Green Beret. We both fought in the Global War on Terror, but our two experiences were very different. It was great to hear about his career, expeditions, missions and to see how his career went from the 82D ABN DIV to the top tier levels of the Special Operations community. It makes me happy to see people excel in the Army, it’s not easy, especially at that level.
My military career was pale and boring in comparison to my friend, a common theme with my friends who retired from the Special Operations community. My veteran friends truly are a mix of John Rambo, Jason Bourne and John Wick. It’s crazy.
It was great to see my friend continuing to hike, bike and run despite the fact he was told he’d never run again after an injury and he’d have to walk with a cane for the rest of his life. He continues to stay active, despite the autoimmune disease he contracted overseas that causes immense pain and an unsightly rash. He continues to be a great American, despite sacrificing his body for the United States. He continues to be positive, despite the unfathomable mental and emotional hardships he’s endured. Maybe there’s a reason he earned the Green Beret, the man has resiliency.
3.17 Miles | Avg Pace: 11’45” Avg HR: 128 | Best Mile: 11’18” | Feeling: Happy
Tuesday: 10.24.2023 (Day 94 of 112): Impromptu Run sounded good!
I’ve had some crud in the lungs since the end of the Tuna 200 that is throwing off my breathing ever so slightly. It’s nothing too concerning as the rest of me feels fine, hell this might even be allergies. Really it’s more of an annoyance than it is a health concern.
The prescription calls for an 8-mile “Quality Run” and to be honest, I’m just not feeling like I have the energy or the breathing capability for that type of workout. I still feel like I’m recovering from the Tuna 200 and with this annoying cough, I’m not sure I want to push hard to the point of wheezing and probably coughing up some shit I don’t want to know about.
With the prescribed run in the trash-bin, I honestly wasn’t sure what the hell I was going to do today. It wasn’t until I found myself within the proximity of the Williamson preserve with my trail shoes in the back that I made the impromptu decision to do a trail run.
Do you know the trick to impromptu acting? Always say YES. No matter how ridiculous or wild the plot, always say yes and keep going.
So when this impromptu idea hit I figured hell yes, let’s go. It’s cool weather, sunny, trails nearby and my trail shoes are already in the Jeep. This is going to happen!
I’ve ran these trails many times before and I’m familiar with the routes, distances and terrain. This should be an easy run with a distance of just around 3.5 miles at a pace that will be very easy. I’m not pushing anything on this trail, both for my lungs and I don’t want to do something stupid like twist an ankle just a few weeks out from my race.
Great. I’m in a fucking predicament.
Because this was an impromptu run, my internal organs and processes were not ready for this sudden burst of physical activity. Mother nature is unstoppable, I wish this was more like a hurricane than a tornado, but it is not. When mother nature calls, it’s a fucking emergency.
I find a deer trail, make my way off trail a good ways and do my best to handle business without alerting the cows in the field or the sporadic cyclist, runner or hiker going past.
The real problem here is all these damn skinny tree’s. I’m a full size man with a decent size girth around the midline. Hiding behind a 10yr old pine tree simply won’t conceal me the way others wish it did! I need some old-growth redwoods to do the job.
After losing my socks in the woodline and no intention of ever finding them again, I make my way back to the trail. I do a quick 360 ocular evaluation and do not identify any nearby citizens that would shame me off the trail. I start my run gain, this time without socks.
I pass another dozen or so riders, hikers and runners on the way back to the Jeep. I’m hoping nobody notices my missing socks and if they do, hopefully they just think I’m eccentric and not fertilizing the reserve.
Thanks to my friends on Strava for directing me to the local Dollar General, pharmacy and other facilities that stock the requisite medications to prevent these issues. This is a problem all long-distance runners have faced at one point or another! Laugh it up, if it hasn’t happened to you yet, it will.
3.57 Miles | Avg Pace: 11’45” Avg HR: 126 | Best Mile: 10’41” | Feeling: Ill Prepared
Wednesday: 10.25.2023 (Day 95 of 112): Race Shoe Calibrations & a 2-a-day.
I arrived home from Oklahoma to find my Race Day shoes have arrived! I decided on the Brooks Hyperion Max for my race day shoe. I’ve been running with Brooks for a while now and decided not to switch brands for the race. These are also a neutral shoe like my Ghost’s and have plenty of cushion, which I personally like.
These were the first pair of running shoes I’ve ever put on and went “Oh, these feel different”, almost as if they were wanting to rock my body forward. They fit like a glove and are much lighter than my Ghosts and Hoka’s. I was excited to give these a go!
With limited time in the morning I decided to get in an afternoon run at the local trail. My only goal was 4-miles at my race pace with these new shoes. I wanted to see how they felt and if they modified my cadence, stride, pace and form.
These are the first shoes I’ve put on above the age of 12 that has made me literally feel faster! I can run faster, jump higher and dodge anything.
I told myself I would run something comfortable and only look at my watch around the half-mile marks as indicated by the trail markers. I would just run, using my watch every half mile to see my pace. I was in shock.
I clocked Mile 1 at 8’34”. A pace that is in my comfort zone, but usually my first mile requires a good warmup and to break a sweat and is the slowest of all my miles. I was thinking this would be closer to 9’15”, and was surprised when it was not.
FASTER yet! Mile 2 clocked in at 8’00” flat. I should have worn these damn shoes for the Tuna 200! Next year I’ll give some race shoes a go on the Tuna!
With the first two miles much faster than my race pace of 8’55” I decided to make a concerted effort to slow down for the final two miles. However, that didn’t help much.
Mile 3 clocked in at 8’37”! I know for a FACT I can go slower than that.
Mentally I knock it down another notch and finish the last mile at 8’49”, just 6 seconds within my goal of 8’55”.
These shoes will absolutely work for my race day shoe. I wonder how they’ll hold up for the 16-miler this weekend!?
4.02 Miles | Avg Pace: 8’30” Avg HR: 140 | Best Mile: 7’56” | Feeling: Surprised
It’s a 2-a-day type of day. I have some miles to make up for missing Sunday along with deviating from Coach Brown’s plan this week. Honestly I feel horrible about these modifications. Up until this week I’ve really done my best to follow her plan as closely as possible. To deviate in the last 2 weeks feels like a betrayal. It’s not that I don’t trust the process, it’s just that life happens and making modifications has been a reality during this build. Coach, your training philosophy is on-point!
Well, you know the deal, it’s Wednesday and that means 5K with the club!
The weather in October is just phenomenal. I love it. It brings out a bunch of new runners and running through falling leaves and all the changing colors is a reminder that nothing ever stays the same. Change is inevitable and expected. It’s cool, clear and humidity is low. That’s a change from all the summer runs when it was downright miserable on trail. Those slow summer runs are now paying off.
As compared to last time, I attempted to keep my pre-run announcements to a minimum and get to running! We had some new runners out tonight, so with some welcoming words of guidance and route explanation, we were off. I logged the first 1.5 miles with some new runners, making conversation and trying to welcome them to the club. I always try my best to make people feel welcome. I know what it’s like to show up to a group setting and feel ostracized, out of place and apart from everyone else. It sucks.
Anyway, on to the run. It was pretty good with the conversations and weather. Around the 2.2 mile mark I linked up with Jay. A runner who’ve I’ve spoken to a few times but can’t recall ever running with, so I customarily pull up next to him and ask if I can run next to him. He was more than happy to have the company.
I’m not sure if it was happening before I pulled up next to him or once I did, but the man decided to step it out! Damnit, Jay is a much better runner than anticipated. We are making it up the Post Office incline (WHAT HILL!?) at an 8’20” pace. Pretty damn good.
We maintain a quick pace around the 9’00” mark until the last 0.12 miles, when Jay decided to fucking step it out! Instead of making the normal right hand turn back to the finish, he wants to push straight ahead, up another small incline (What hill?!) and we step it out to a 6’20” pace! Pretty damn good! Thanks Jay for the push.
3.12 Miles | Avg Pace: 11’00” Avg HR: 127 | Best Mile: 8’37” | Feeling: Blessed
Thursday: 10.26.2023 (Day 96 of 112): 6 makeup miles with the club.
I’m running.
Again.
Always running.
To be honest, I’m a little burnt out but this Thursday’s run reinvigorated me to keep going. It’s great to be around so many people with a shared love of running. I’ve also made some good friends at run club and it’s something I look forward to during the week.
Nothing special about tonight’s run. I showed up simply to get in more miles as I’ve been feeling guilty for not getting in my prescribed miles earlier in the week. I still have more to go.
We had 45+ runners out for this evenings run, slightly larger than normal but that is probably due to the great weather and the incredible beer at the post-run social.
With such a large group of people, I try to make my rounds and say hello to everyone. To let them know that I’m happy they showed up, however with so many people, sometimes I don’t make it to everyone. I hope nobody thinks I’m ignoring them or avoiding them, I simply don’t have the time after running my mouth to everyone.
After stopping traffic and allowing the runners to get out of the parking area I started my watch and started my run in the back of the pack. Before the run I spoke to Byron, a new runner to the club and he was getting in 5-miles. I’d later find him down the road for 6-miles!
My only goal was 6-miles in under 60-minutes. Anything faster than a 10’00” mile would be satisfactory. My miles were right around the 9’30” mark and I was running easy. I remember thinking that this 9’30” pace was something that feels like I could sustain for 26-miles. It really did feel easy.
After passing a few dozen people and a few conversations, I finally meet up with Byron down the 6-mile path. I was surprised to see him as he indicated he’d only be doing five. He was feeling good, the air was cool and he decided to take on an additional mile. I was thankful to run into him down the trail as it was dark and I didn’t see anyone else out there.
We finished up the last 3 miles together at a good clip and had conversations about our military service and our experiences. He has a lot left in him to give to our country and I hope he continues with the club.
6.02 Miles | Avg Pace: 9’31” Avg HR: 144 | Best Mile: 8’58” | Feeling: Glad to see friends.
Friday: 10.27.2023 (Day 97 of 112): Calibrations Part 2. & Weigh-in Day.
I’ve got shit to do besides run. I’ve got work, a wife and a son still at home. I don’t have time to log in the required 7.0 miles today.
With limited time, I was up before the sun and decided to hit the local park trail for a 3-mile calibration run with the Race Day shoes. I adjusted the lacing and switched up the socks and took off for the run. It would be approximately 7-laps around the park, so that took some mental fortitude to keep the pace, but it was welcome.
The laps ticked away and the shoes felt great. No soreness or discomfort in the feet, knees, legs or back. Yeah, I know this is only 3-miles but things felt good.
Mile 1: 9’12” | Mile 2: 8’33” | Mile 3: 8’37”
I’m still trying to dial in this 8’55” pace for race day. I’ve got 14 days left to get this sorted out.
Again, my wife was surprised if not annoyed by my running. This was evident when she commented on Facebook: “Did you run again? You phsyco.”.
I have a goal and I am obsessed.
My wife is important to me. My marriage is important to me. My kids and my job are important to me. REDEMPTION on the Marathon is important to me. I won’t fail for being lazy, it’ll take more than that to take me out.
Weight Loss:
Well. This may be a serious disappointment, but I’ve lost ZERO weight in the month of October! My weight stayed steady at 215 for the entire month. My goal of getting below 200 for the race is now unachievable and that’s a little disappointing. However with these increased miles, I’ve been hungrier every day and have shared some great meals with friends. I also increased my alcohol consumption from zero to about 12 beers total on the month. Not a lot, but it was something.
I have no intent on taking precise action to lose weight these last two weeks, however I am going to clean it up with increased protein and veggies. These last two weeks will be clean eating before the race!
Also, what kind of asshole runs 168 miles in 27 days and doesn’t lose any weight!?
Yeah. That’s me. I’m that kind of asshole. Damnit, eating just makes me feel so good!
3.02 Miles | Avg Pace: 8’48” Avg HR: 141 | Best Mile: 8’27” | Feeling: Repetitive
Saturday: 10.28.2023 (Day 98 of 112): Sunrise Run with friends.
It feels like the world is plunging into chaos and catching fire. War appears imminent and my heart hurts for all of it. Even within the borders of this beloved country there is conflict that seems unsurmountable and without resolve.
Do what you can, where you are, with what you have. While I may not be able to change the world in any large way, I can strive to enhance a running community that is positive, encourages each other and is supportive. To create individual relationships and community that have a meaningful impact that makes life more enjoyable. It’s that simple, and along the way you’ll be more fit and healthier.
This morning I found that with my friends. We each have our own internal and external struggles. Some we share with others, some we keep close to chest, but nobody goes through this world without struggle. It’s part of the human experience and is unavoidable. When you have friends, they celebrate the great times and victories with you and can help get you through the tough times. Regardless of the chaos of this world, I believe that through sport, and in this case running, individual relationships can be forged and a community built that is a direct counter-balance to the hardships of life.
Maybe it’s the changing leaves, cooler weather and the approaching Holidays that has me taking a dive into the deep end of the emotional pool. Whatever the case or reason, I’m grateful for the friends I’ve made in the club and I’m amazed at the connections and friendships I’ve seen forged by people coming together to do something they love, to run.
This mornings run was originally planned for 7:30am, but one of our runners exerted an amount of influence 10x her energy reserves to get it changed to 7AM! Yeah, yeah, I heard you. 7AM!
GOOD! I’m glad it was changed to 7AM. It was about perfect. I didn’t need my headlamp and we got to run as the sun was rising. It always lightens the spirit to see the forest come alive, deer on the trail, squirrels running about and the song birds warming up their cords.
While everyone else was plowing forward with 9+ miles, I was simply doing 6 so I did my obligatory 3-miles with the group before turning around. It was good to be up front with Ryan and Robert, of whom Robert asked us to keep him accountable at a 9’30”-10’00” pace, something I’m not sure I’m capable of. A night of drinking wasn’t capable of slowing him down either!
Today’s run was easy and I wasn’t pushing the pace at all. I have a planned 16-mile run tomorrow at an easy pace but I still don’t want to push my luck.
On the return I ran into a solo runner and he quickly struck up an conversation with me. He is running the City of Oaks Half Marathon next weekend and it is his first race ever! He’s never even done a 5K. I’m not sure why, but he felt comfortable striking up a great conversation with me for the last 0.75mi back to the start/finish.
He told me about his mother passing away earlier this year and how that had led him to running, to find solace and healing. He’d been running since May and signed up for the Half Marathon as a lifetime goal to achieve. I gave encouragement and told him about Clayton Area Runners and how he could find like minded people here. To help with running, racing and overall making friends.
Building individual relationships and community.
We hit my stopping point and he continued on with his training. Hopefully he finds the club online and shows up. I think he’d fit right in.
6.03 Miles | Avg Pace: 9’52” Avg HR: 133 | Best Mile: 9’30” | Feeling: Thankful