A Different Mind Set

4/1/13, Richmond VA

Happy Easter Everyone!  I've never been one to celebrate Easter, but I certainly can recognize it and appreciate what it stands for.  I am a Christian and do pray often, but I have much more of a philosophical approach to how I recognize these types of special days.  I tend to lean more towards having a day of thought around what meanings and inspirations I can take away from the recognized day.  This year was no different for me.  

Jaclyn decided to retreat to Mississippi this weekend, having a few days off from work to see her Mother.  I was left to guard the house, and survived with the instincts I acquired through years of living alone, with beer and frozen pizza.  Great time to reflect on life, future life, and in particular what Easter represents to me.  Of course the best way for me to think is during long extended periods of physical stress.  It slows my mind down, just enough to hone in on clear thoughts.  My best ideas, decisions, and action items come from these event-like athletic circumstances.  Being that I had all day Saturday to myself, I figured why not stage one of these occasions.  

I had a plan to run, hike, or traverse 17 miles of Richmond's local area "Fan" and lower hilly trails of the James River.  In planning the course, I took into account how I knew I would feel throughout the run.  I planned to completely trash my legs.  I end up completely trashing my whole body and breaking my psyche down to the root.  My fingers hurt after this run, yet I was smiling and in some kind of Zen state throughout and after.  Emotionally I was exhausted.  I went from feeling ok, to feeling happy, to sad, to mad, to happy, irritated, and back to feeling ok though this process.  I had every emotion.  It wasn't just a great run, it was a bad run, a reviving run, a painful run, and a rejuvenating experience.

Like most endurance events, it takes some time to get in the grove of things, find that pace or comfortability.  I remember distinctly this taking place around mile 7 inside the Forest Hill park area on the south side of the James River bank.  I had done 4 miles through "the Fan" street sidewalks (which could be considered trail taking in account that nothing is even and it can be very technical footing).  Hitting mile 7 though, I got into the rhythm of the ups and downs of the hills and the short flat sections where the heart rate could recover a bit.  My thoughts became very clear here.  

Recently I read the book "Born to Run" by Christopher McDougall (highly recommend). One of the major take aways that I got from the book was about HOW did our ancestors survive on running prey down.  HOW have we evolved to be this society, largely around the world, that relies on transportation provide by something other than our own means.  Being that it was Easter, you have to think of the environment that Jesus must have "run through" (pun intended).  Running almost solely on trails, I began to think of how the connected towns, villages, and cities must have been linked by trails or dirt paths.  These were the highways of the time.  When Jesus wanted to move from town to town, did he simply go for a trail run? What kind of distances were they covering then?  Were there aid stations?  Probably not.  

17 miles turned into 23 miles.  I felt good, not great.  Good enough to keep pushing the limits.  I found that grove and stay in it, until I was completely fantasizing about getting home.  Rarely does anyone push those limits.  I was tired after 10 miles, hurting after 15, exhausted at 20, and just plain trashed right at 23.  I've only been back to running for 4 months, so I was very pleased with the distance covered.  It wasn't so much the distance though that I was so thrilled with.  It was the experience and the different mind set that evolved throughout the process.  The survival instincts that took over through the last few miles were so intense that I felt completely alone with tunnel vision to get home.  

I plan on doing this run again next weekend.  Maybe not the full 23 miles, but certainly far enough to regain that feeling.  Recovery has been great since Saturday.  I ran six miles yesterday (Sunday) and the legs although tired, performed without any pain.  Being that I'm not God, or a God of any kind, I rest on Monday.  

I dare you:  Plan something of the like.  Thing of something you might be capable of, and add more to that.  I kept repeating to myself (as I am training to two ultra marathons this year - 50k & 50mi) 'Your long run isn't far enough if you didn't have to walk a good portion of it'.  

Thanks for Reading - Wes

Sleepy head

5:45 - Wide awake, can't get up.  5:53 - Still wide awake, wants to go back to sleep.  5:58 - Turns off alarm on phone, which was set to go off at 6am.  6:15 - Still awake, realizes that if I don't get our of bed now I'll be very upset later.  6:21 - Finally out of bed.

6:36 - Watch starts 

Ever have those days where you just can't get out of bed?  This morning I had a full conversation with myself about how I felt and what I really wanted to do.  It went like this…"Ahh, fuck it, I can go back to sleep and run later.  No, you made plans this afternoon and you can't go back on them.   Fine, I'll just take the day off.  No, you took Monday off, you need to log some miles this week and get speed work in for your half in April.  I know but I'm just so tired.  I didn't sleep enough.  Fine, I'm up".

I have a half marathon I signed up for in April.  Usually the motivation to get up and run is always there.  For some reason, I've been having trouble getting up the last few weeks.  I typically have the ability to just push it off until the afternoon, but today I didn't have that option.  It was an early morning run, or nothing at all.  I don't think I need to just log miles, as much as I need to get quality miles in.  Yesterday was an easy run and today I did a fairly hard run with some speed work thrown in (short compared to a real speed workout).   

March is going to be a fairly tough month for me and my training.  I really don't enjoy doing hard speed workouts, but I realize I have to in order to get my legs, lungs, and heart ready for April 14th.  To date I've been doing fairly light pace, but going much further than I used to.  I think my heart rate has only been over 160 a hand full of times in the last three months, which is fine for this time of year.  I just dread the hard-pounding-legs thrashing speed workouts.  I notice that my recovery is slower with those type of workouts as well.  All of this is going to pay a toll on my motivation and desire to roll out of bed. 

Now I know what some of you may think, "If you like running long, and hate speed workouts, then just run long.  Do some Ultras or Marathons this year instead of Halfs and 10Ks."  Well that is the plan.  Ive signed up for a 50K in June and will be signing up for a 50 Mile run in November.  I enjoy long slow distance (LSD).  I signed up for the Half Marathon this April as a redemption move from last year's sad Shamrock performance.  I signed up for this race to try and feel like an athlete again.  I ran this same race back in 2011 and finished 2 minutes off my PR time for 13.1 miles.  Now, I'd like to get close to that.  Just to feel like I still have something left in me.  Its tough not competing at a high level.  I know the next few years will be the last shot I have at that feeling.  I still have a long way to go to get back in shape, loss weight and regain form, but I am on a great track.  

I just need to get my ass out of bed.  7:15 - Watch stopped. 

TFR -w

the Lost...long run

Chesterfield, VA. Pocahontas State Park, 17+ mi. Trail Run.  

 Its been a little while since my last post.  I've been training a lot though, just lazy to turn the home computer on.  Not a lot of excitement to write about until this past Saturday's run with Capt Will Johnson.  This run was special is so many ways.  The first time in Pocahontas State Park, I was pumped to get on the trails that everyone always talks about here in Richmond, VA.  I've had dozens of friends say that this park was so much fun to run and ride (mountain bike).  The Capt and I were going to head out on one of the main trails, the Fendlay Station Trail, which completely circumnavigates the outer limits of the park on fire road type terrain.  As we headed west on our excursion, both of us were trying to figure out the right route to take along the way with trailheads directing us.  At about the half way point we came to a parking area with camping grounds and an amphitheater type venue for gatherings.  We got lost a bit, as the trailhead directed us to some camp grounds where we couldn't find a trail to run on.  Circling back the mistake probably cost us just an extra mile, no big deal right?  Wrong.  As we found the correct trail, we apparently must have missed the sign that designated this a HUNTING zone.  We figured this out the hard way, as at about mile 10 we came across some heavily armed orange covered country boys.  We got that look of 'what in the hell are you guys doing running through here'.  As we kept running, I knew that there was going to be a stream up ahead.  From there it would be 3 miles back to the car, totaling 13.5 miles.  We were talking about how illegal it was to be hunting in a state park, when BAM!  There it was.  This little stream turned raging river, right next to a dam which was letting water over its edge at a very quick rate.  Just as we were thinking 'why isn't there a bridge here' we saw a sign that clearly read "Beware, you are entering a hunting ground".  I guess this was no longer the state park we were supposedly running in.  There was just no way we could risk trying to cross.  Our legs would be wet at the least, and god forbid one of us fell all the way in.  It would be too long of a run back to the car (where we didn't have extra clothes) in 20 degree weather.  Faced with this challenge we decide to circle back to a trail we saw half mile back and try to use it to get to the adjacent street to lead us back to the car.  I thought this would be a mile or so off our course, no big deal.  Wrong.  This trail lead us to a private property area which was owned by the YMCA.  We thought for sure that we couldn't be shot on a property owned by the YMCA, right?  From here we were trying to find another trail that would lead us back to the street.  Once we found our way to some kind of road, we were soon to realize that we were much further off track than originally thought.  My mile or so prediction turned into 4 or 5 miles off course real quick.  Once we reached the main road, I turned to Capt and said, "well the good news is I know exactly where we are, the bad news is we are no where near the car".  I didn't want to tell him how far, but I knew it was a number of miles away.  My legs were starting to get tired, but his were close to shot.  We started a walk/run system of about 3 minutes run 3 minutes walk.  This worked for about 2 miles, but then they kept getting shorter and shorter.  Towards the end it was more like 30 seconds run, 3 minutes walk.  When we finally reached the road that would lead us back to the park entrance, we were more than 4 miles away from the car.  We had been running for more than 2 hours and were out of water, gels, and most our energy.  The road we were walk/running on now was a very skinny road, with a lot of traffic.  In most spots the white line on the side of the road didn't even exist.  No shoulder, deep ditches, and heavy snow were our challenge now.  And not getting hit by speeding cars.  These 4 miles would prove to be very hilly and difficult, even to walk.   Reaching the car, after about 4 hours of running and hiking, we were spent.  Capt had never been so happy to see the car.  He was graving food.  I just needed to get some warm clothes on, as they were drenched in cold sweat and nearly frozen to my body.   Looking back, it was a great experience.  Pushing much further than originally thought is both humbling and mentally strengthening, knowing that I can go beyond what I set out to complete.  TFR -w

The James Loop

Richmond, VA. James River trail loop/ Buttermilk, North Bank, Belle island.  1:15. I knew the trail loop along the James River would be 6+ miles, but it was even longer than I thought.  I took off from the Pump River Parking lot, right next to the nickel bridge.  Its pretty easy with the trail head being right there in the parking lot.  Heading East to Byrd Park, I was able to catch up with the trail again after heading through the neighborhood.  Its only about 1/4 of a mile of road, so no big deal with my Minimus shoes.  I was excited about getting back to the trail though, cause the wind was whipping around, making the already cold air, a lot cooler.  With the wet weather we have had lately, the trail was a little damp and slippery at times.  I told it slow, just a jogging pace.  Taking the suspension bridge across to Belle Island, I started to pick up the pace, as I knew this would be the last flat section before the ups and downs of the buttermilk trail.  Once I hit the trail on the other side, it was a consistent up and down terrain.  No long climbs or descents but certainly enough variation to change the pace back and forth.  I certainly didn't mind, as this was kind of a tune up run to the 10+ miler I'm doing on New Years.  I just wanted to get some trail distance in today.  I finished up with the Nickel Bridge, heading right back to the car.  I met up with a Ultra Running group that I had already passed once on the trail. Nice guys.  We chatted the whole rest of the way back to the car.  Exchanging information at the parking lot, they were telling me about all the races and events they do.  As my legs start to feel better I may be joining on some of the longer runs they do.  

Happy New Year everyone!!  I have some pretty big goals for 2013.  I hope everyone else is gearing up for a great year and great running.  TFR -w

BLVD to North Bank

Richmond, VA.  Blvd to North bank. Road/Trail.  48min.  I actually did this run yesterday, but didn't have much time to blog it in.  It was pretty simple, just down Blvd to Maymont Park and on to the North Bank trail.  I only took it out to the Byrd Park entrance where it opens up to the neighborhood.  It was cold and windy.  Seemed going out that the wind was in my face and I remember thinking "oh good, it will be at my back coming home".  Of course it felt as though it had shifted and was in my face coming back as well.  Oh well, still a great run.  Didn't take a watch but remember seeing the clock on the wall before I left and when I walked in the door.  Roughly 48 mins and 6mi.  Heading out this same way on New Years (Tuesday) for the long 10mi loop again, just going the opposite way this time and introducing more of the buttermilk trail on the south bank of the James River.  Check back in.  TFR -w

Three lost runs...

I have three blog post to catch up on. I separated them by date. I hope everyone has a very Merry Christmas and runs well during the holiday break.

12/21/12 Richmond VA.  :45 Cary Street VCU Gym.  As soon as I left work, I couldn't stop thinking about the two runs that I had in front of me.  Excited because they were planned training sessions, that I knew would produce great results if done right.  The first was back at the gym.  30 mins hill workout on the treadmill, followed by 15 mins speed work around the 1/8 mile track (indoors).  Warming up for 10 mins, I had the treadmill pegged at a steep incline for the last 20 minutes.  It was a great burn.   Immediately following that 30 minutes I headed over to the track for some race pace (half-marathon) repeats.  One lap easy, one lap race pace.  The laps were so short that it felt like a great way to introduce speed work to my workouts.  Towards the end of the 15 mins, I had completed 10 race pace laps completely by feel, no watch for splits.  Overall it was a great workout, and nothing that I had done before.  Considering the time of year, it was a great way to do some speed work.  I recommend not using a watch and just going based on feel.  Eventually I want to get a few 800m repeats on an outdoor track, before the race in April.

12/22/12 Richmond VA.  1:36 10.5+ mi Loop/ Road and Trails.  I could not wait for this run!!  For weeks I planned this loop, including road and all the great trails in downtown Richmond.  Buttermilk, Belle Island, and North Bank would all be on the menu.  I invited a friend "Captain" Will Johnson.  Former Army solider, he was just as excited to do his first longest run....ever!  We started the run early, 7am.  Cold and a little windy we headed down Boulevard into Maymont Park where we jumped on and across the Nickel Bridge.  From there we followed the single track trail of Buttermilk towards Belle Island.  Keeping the pace easy, we were talking the whole way.  Most likely an 8min pace through the first 7 miles.  Once we hit the North Bank trail the up and down running started to take a toll on my legs.  Along with the speed work the day before, I started to tire a bit.  The "Capt" was barely breaking a sweat.  We finished the loop catching back up with the Nickel bridge.  I didn't realize going out that the run would finish with the up hill trek back up to the middle of Maymont.  It was probably only a half mile, but to my legs it felt like 2 miles.  Finally reaching the top, we headed straight back to the house.  The pace picked up just a bit, but we were both aware of just the short distance we had left.  This was a great route, and certainly one I will be repeating very soon.  My goal is to do this run twice a week and a longer one on the weekends.  Obviously day light savings time will be needed for this.  Can't wait.  I wore my new Minimus 110s.  They have a little more support and cushion than the trail shoes, but still a Minimus shoe.

12/24/12 Virginia Beach, VA  :55  6+ mi Seashore Park Trails.   Down in VB for Christmas with my family, Jaclyn and I have been staying at the condo.  In my home town it wouldn't be right if I didn't run in my favorite park.  I drove down to the 64th street entrance.  You don't have to pay if you park here, and there are more trails to choose from.  I think if you live in VB you should be able to use the park for free (but thats another type of blog post all together).  I decide to head out on the osprey trail, near the water.  Haven't been down this way in a while and saw that there was alot of downed trees and debris from the storm (Sandy).  I kept the pace easy.  Wearing my New Balance Minimus M10 Trails shoes, I wanted to stretch my legs out from the long run just two days ago.  The plan was to see how my legs felt at the 2.5 mi mark, where the trail splits.  Feeling bad I would have headed back down the long creek trail back to the car, but I was feeling rather good and just loved being back in this park.  I went out to the white fish trail, which eventually loops back to the main trail (Cape Henry) and back to the car.  Total I think the run was over 6 miles and I think I was gone for about :55 mins.  I used the car clock to guess the time.  Another great run.  I'm thinking of waking up early tomorrow (Christmas Day) and doing another 4 mi loop before heading over to the parents and opening gifts.  We will be traveling back to Richmond, so thats really the only time I have for a run.  I hope everyone has a very Merry Christmas.  Run happy.  TFR -w

Work, Hamster Wheel, Work...repeat

12/19/12 Richmond VA, VCU Cary St Gym. Its been a few days since my last post. Work has gotten very busy with the end of the year and end of the quarter. Anyone in sales knows exactly what I mean, pressure is high. I have been running though. Jaclyn and I have been getting up and going to the gym in the morning for some treadmill work. When I say "work on the treadmill" I mean I haven't just gotten on and started running. I have switched back and forth from hill workouts and speed. Today I warmed up for 30 minutes and did a little speed work. I finished my workout this morning by running back home from the gym, just 2.2mi away. I ran pretty fast. I wanted to step just over that comfort zone line and feel a little burn. I didn't wear a watch, but I must say I'm interested in how fast I as moving. I signed up for the Flyin Pirate Half Marathon in the Outer Banks of North Carolina this April and have to run a 7:06 pace to reach my goal of 1:33. I wondered how far off that pace I was this morning. I'm not going to put a watch on for a few more weeks, so we will just have to see in late January how fast I am at this weight. I am happy to report that I stepped on the scale at 180 this week, down 5 lbs. I have been dieting better, but not great. Just less alcohol and more running. Looking forward to my Vegan Jan & Feb. I bet with this training and that diet I will lose weight very fast. My metabolism speeds up very quickly when I am not drinking and dedicated to my training. This weekend is a big run. Long run of 10mi with road and trails mixed in. I have been really looking forward to it, so check back in for that. It is going to be a great course around Richmond. TFR -w