Recovery process

Here are my latest "after a long run" recovery steps:

1) Revive vitamin water immediately after
2) Stretching just after
3) Banana, whey protein, pineapple/orange juice smoothie within 30 minutes
4) Shower next
5) Ice bath leg soak 1-2 hours after
6) Massage within 4-6 hours
7) Epsom salt leg soak 8 hours after

OK, seems like a lot, but it's the only way I can keep running soon after a twenty mile run.

Won my age category?

Just found out I won my age category at the Moonlight Madness 5k on December 12th. My 33:08 time felt awful at the time, but with the darkness, wind and hills I guess it wasn't that bad. I should have hung around a little longer after the race 'cause I would have got a plaque. Oh, well. Still was a fun experience.

Back on pavement

On a wonderfully sunny, 46 degree day I ran 3 miles... outside! Short distance and at a slow speed. After Sunday's 20 miles, I didn't want to go too far, too fast. Just wanted to stretch the legs and work the feet on pavement again. I ran in the Nike Lunaracers. My toe nail that's falling off didn't feel too bad either.

2009 New Year's Running Resolutions

1. Stay healthy
2. Run four Marathons
3. Run the Reno-Tahoe Odyssey
4. Beat a 20 minute 5K
5. Run a 5k with Aaron and Bryan
6. Exceed 1000 miles on Nike+

20 miles @ South Reno Athletic Club

My longest run to date. 20 miles! I averaged a 11 minute mile, just trying to make the distance. Next Sunday I'm scheduled to run 24.5 miles, then I get to taper down for the February 1st Huntington Beach Marathon! I ran with my Nike Marathoner shoes. I did get a small blister on my right small toe and the damage on my right big toenail is getting worse. But other than that, I got off easy. I'm now up to 420 miles since the last week in August (when I started recording).

Another 8 miles @ South Reno Athletic Club

Ran in my older Nike Air Max Moto 5s. The 8 miles helped me reach 400 miles total using the Nike +.

8 miles @ South Reno Athletic Club

8 more miles in the Nike Lunaracers on the South Reno Athletic Club's indoor track. These shoes are too soft for soft track running. I'll stick with the Marathoners and Moto 5s on the indoor track.

I'm up to 392 miles since the last week in August (when I began recording). Another 8 miles tomorrow and I'll hit 400!

Sunday massage

Oh, that was nice.

14 miles at 11 minute mile

Another indoor run. 14 miles with the Nike Marathoner shoes. 11 minute pace. Feet feel good. Legs a little spent.

12 miles, over three days

Another 12 miles on the indoor track. I ran Tuesday (2 miles), Wednesday (5 miles) and Thursday (5 miles). Weather has been rough outside. It's been nice to do a little soft track running. It's been good for me ankles and knees.

18 miles, indoors?

I couldn't bring myself to run outside today. Even though I was supposed to run 18 miles to stay on track with my February 1st Marathon training program. I've got a bunch of excuses. Still nursing two blisters, so I wanted another pair of shoes close. My stomach wasn't feeling well, two much Carl's Jr. last night. And my best excuse, it was too cold outside to practice for a Southern California Marathon.

Running 18 miles inside is tough. It's as mentally exhausting as it is physically. South Reno Athletic Club has an indoor track. It's small, only about a tenth of a mile. It felt like I ran around it a million times. But actually, only 180 times. 180! Geez, if I thought of that before, I probably wouldn't have done it!

Regardless, my longest run to date.

Moonlight Madness? Oh, Yes!

What a blast! Running at night, along a mix of trail and paved path, with only a small flashlight and some glow sticks. With 150 other crazy people.

The fine folks at Castle Rock Multisports put on a excellent 5k/10k. I thought they had a good turnout for winter nighttime race. And everyone was friendly and encouraging.

I ran the 5k and averaged only 9'37". The darkness, hills and my two blisters (from my last half marathon) slowed me down.

Still, what a great event. I hope they do it again.

Another 5 miles today

Another 5 miles at a 10 minute mile pace.

I'm looking forward to Friday's Moonlight Madness run. Should be fun, yet cold, running under the full moon with all the glow-light swag.

Also, today I signed up for the Oklahoma City Memorial Marathon. It's not until April 26th. But got the flight tickets today, so thought I might as well get the registration out of the way.

OCMM will be my third of four marathons in 2009. The first marathon, at Huntington Beach, is just around the corner on February 1st. It's gonna be an exciting year.

5 miles today

Seems like I have a good run, bad run pattern developing...

Today felt good. 5 miles on an indoor track averaging 10 minute miles. Not screaming fast, but I'm trying to get into a pattern to run the Huntington Beach Marathon at the 10 minute mile pace.

It's my first marathon and I just want to finish... without hitting the wall and walking.

My 2009 strategy is to complete Huntington in the 10-11 minute pace. Oklahoma or Reno Marathon in April at the 9-10 minute pace, San Francisco in July at the 8-9 minute pace and then qualify for the 2010 Boston Marathon during the Sacramento Marathon in December.

Yeah sure!

13 mile struggle

Running can have it's ups and downs. Sometimes within the same run.

While running in my new Nike Lunaracers for the first time, I went from feeling great and thought I could record my best half marathon time, to having blisters develop on both arches and having to walk.

Fortunately, the walking didn't last long. Once I took off my second layer of socks (cotton, I discovered - bad call!) I was able to pick it back up and finished with a couple 9 minute miles. End result was 2:16:38. Three minutes slower than my Monterey half Marathon.

The Lunaracers were awesome. I don't blame them for the blisters (yet). I'll run a couple shorter runs this week to determine if they are for me.

I ran my usual course. The Truckee River bike path from Mayberry & 4th, through downtown Reno and on to Sparks, and then back to complete the 13.1 miles.

That's better

I ran 5.21 miles tonight. Took a leisurely 11 minute pace to test out my Achilles tendons. They were tight and twitchy for two days after my 16 mile run last Sunday. What an odd feeling.

Tonight was also my first run with my new shoes. I got the red and blue "swoosh" version of the Nike Marathoner shoe. One swoosh is red and the swoosh on the other side is blue. Cool.

These shoes are light. 8.8 ounces I've read. I've got a honkin' size 13, so I imagine they weigh more than that.

They ran well. Good cushioning for a racing flat. Good power and stability for an ultra light shoe. I enjoyed the run.

Tomorrow, first run in my new Nike LunaRacers!

3 painful miles today

Jeez, just when I started gaining confidence, today's scheduled four miles turned into only three miles due to Achilles tendon stiffness. I decided to cut it short fearing the 16 miles last Sunday may have left a lasting impact. I'll forgo the 7 miles I'm supposed to run tomorrow and give it a try on Thursday.

My complete schedule, subject to change : )

Jan – Nike Run Club taper run, San Diego, CA
Feb 1st - Surf City USA Marathon, Huntington Beach, CA
Feb – Rest/XT
March – Local mileage
April 26 – Oklahoma City Memorial Marathon, Oklahoma City, OK* (*Big Sur Marathon, Monterey, CA (back up run)
May 3 – Rock-n-river Marathon, Reno, NV (back up run)
June – Local mileage
July 26 – San Francisco Marathon, San Francisco, CA
August – Rest/XT
September 27 – Lake Tahoe Half Marathon, Rubicon, CA
September ? - Journal Jog 8k, Reno, NV
September ? - Safe & Healthy Homes 5k, Reno, NV
October 4 – Rock N Roll Half Marathon, San Jose, CA
October ? - Race for the Cure 5k, Reno, NV
October ? - Run of Education 10k, Reno, NV
Nov 1 – New York Marathon, New York City, NY**
** Cowtown Marathon, Sacramento, CA (back up run – Oct 4)

Running blog to track my progress

Welcome to my new running blog. It's purpose is to help track and share my progress towards my 2009 running goals. I've got some huge plans and have spent many, many hours training (and hundreds of dollars on shoes and clothes!).

Specifically, I've run over three hundred miles since the last week in August. And I'm gearing up of a February 1st marathon at Huntington Beach. I'll be adding mileage through December and tapering in January.

I'll be posting progress as well as reviewing the two new shoes I'll be "working in". I've got a pair of Nike Marathoners and Nike LunaRacers that should arrive in the next few days. I plan to begin running in them soon and pick the best of the two for the actual race.

More soon.