19.5 Miler Felt Fine But Abdomen Says Otherwise

I'm getting used to this. Yet another obstacle in my path towards training for a marathon!

All seemed to be fine this past Saturday morning as I nailed down a 19.5 miler in 2 hours, 29 minutes. My plan was to run 22 miles on Saturday but the Cub Scout in my family needed me to accompany him to a local hike and I wasn't able to get out the door early enough. Why? Because the teenager in my family decides to come home at 12:30 a.m. and wake me out of a sound sleep because he doesn't have a key to the front door. 

Ah yes, the joys of marathon training in a household of five.

So in any case, I wear a waist belt that carries 4 10-ounce bottles of liquid and some gel packs. The belt has served me quite well for a number of years now but over time the velcro seems to not work as well. So I had to tighten the velcro a number of times during my run.

The run generally went fine, though I did have to make several pit stops, which I don't like to have to do.  On that note, it is important to know what parks and other facilities with restrooms on your long run...or you could may run into problems.

So the next day I wake up with soreness in my lower abdomen. Kind of made me nauseous but I ran an easy 5 miles anyway. It was so sore the next 3 days that I thought I might have a hernia or something. That didn't keep me from running, but I've been running slowly, with dull pain in my lower abdomen.

Decided to visit the doctor. Told him my situation with the water belt. He felt the area and ruled out hernia. Appears I simply have an inflamed abdomen that could be the result of an overly tight water belt. Only thing I can do is ice the area to help the swelling and perhaps take some time off. But the doc knows I have a marathon just 3 1/2 weeks away, so unless I'm doubled over in pain, its not likely I'll be taking too much time off until my tapering starts.

Crossing my fingers for Saturday. And I'll be looking for my Camelbak water carrier.

Training for a Marathon Only 6 1/2 Weeks Away

Nutella on a toasted bagel is not a bad pre-run snack, though I encountered this empty jar recently.On April 20th, I committed to running the Ojai 2 Ocean Marathon on Sunday, June 5th. Generally speaking, this is not something I normally do. Usually I give myself 4 to 6 months to train for a marathon. In fact, the only times I've given myself such a short amount of training time is when I've already run a marathon, feel recuperated, and decide to use the mileage base to run another one soon thereafter -  like running the Tucson Marathon just 4 weeks after the Malibu Marathon late last year. That didn't work out so well for me!

But this race sounded fun and it is a first time event. Plus it has a nice downhill. So without any particular time goals in mind, I'm signed up for it.

One thing I do have going for me is that my base mileage year to date is a consistent 40 miles per week, which to me is enough base to be able to ramp up my long runs to get a few 20 milers in before race date. I did 15 on April 21, 18.7 days later on the 24th, then another 18 miler last Saturday, April 30th, on a windy day. 

Tomorrow it sounds like I'll be blessed again with overcast skies and cool temps in the morning as I seek to get a 20 or possibly 22 miler out of the way.

With 6 1/2 weeks before a marathon, I really only have 4 1/2 weeks to train, factoring in a bare bones minimum 2 week pre-race taper (usually I taper down the mileage over 3 weeks).

So with only 4 1/2 real weeks to train, a decent 40 mile/week base, but no long (16+ mile) runs on my body since last year's Tucson Marathon, my strategy is to focus on getting 3 or 4 long runs in. There's not much time to consider speedwork or a 10K tuneup race. I'd love to fit a 5K or 10K into my training, it probably will hurt me more than help me with the marathon just 1 month away.

News Flash: Training for the Inaugural Ojai 2 Ocean Marathon on June 5th!

Nothing better to get motivated to run a marathon than to commit to a race. Well I did last week. I'm running the inaugural Ojai 2 Ocean Marathon on Sunday, June 5th.

As many of you know, I compile local Ventura County area running events year round to help people find a local race quickly and easily. Most races are repeats from years past. Most races are 5Ks and 10Ks. So I was shocked to discover just a few weeks ago that a brand new full 26.2 mile marathon is planned in June.

The Ojai 2 Ocean Marathon (and Half Marathon) is the brainchild of Tom Taylor and Ben DeWitt, co-owners of eco-friendly local endurance event planning company, Complete Green. Both avid runners, they decided it would be great to organize local events that promote sustainability and environmental awareness.

I spoke with Ben about this new marathon and was impressed by his passion for creating something genuinely different for runners in Ventura County. Sounds like they have their act together and I decided it would be fun to run this inaugural event!

While I haven't been focused whatsoever in my training this year and in fact have not run a single race, at least I've been running consistently. I have base mileage of about 40 miles a week on my body. So why not, for fun, train for a marathon only 6 1/2 weeks away.

Motivated by the commitment, I went out last Thursday after work and ran my longest run since the Tucson Marathon last December, 15 miles. Then on Sunday, pleased to see cool temps and cloud cover above me, I slugged out an 18.7 miler over 2 hours, 21 minutes. So with a couple of 20 milers over the coming 3-4 weeks, I should be fine to run this marathon.

So I asked Ben what distinguishes the race in terms of being "green." Some interesting things were mentioned, such as awards made out of recycled materials, race shirts made out of recycled polystyrene (e.g. old water bottles), using a solar generator for finish line needs and salvaging old surfboards from Walden Surfboards for the mile markers.

This is a first year event and I don't expect a huge turnout, but I do expect it to be fun. Starts with a 10K loop in Ojai, then takes the bike path 10 miles, with a nice downhill grade, to the ocean, where it ends at the Ventura Pier. Starts early (6 a.m.), downhill and ends at the ocean. Sounds pretty good to me! The only negative (which for some is a positive) is that I suspect crowds will be very sparse.

So who's joining me? Or how about trying the half marathon (which starts/finishes near the Ventura Pier).  www.ojai2oceanmarathon.com

Revisiting My Experiences at the Boston Marathon 15 Years Ago

The 2 fastest marathons ever recorded occurred this past Monday at the Boston Marathon, yet Haile Gebrselassie's 2008 world record time of 2:03:59 at the Berlin Marathon is safe. Why? Because the Boston Marathon course, even with the infamous 88 foot climb Heartbreak Hill between miles 20 and 21, has a net downhill of 459 feet.

Geoffrey Mutai blitzed the course in 2:03:02, followed by Moses Mosop* 4 measly seconds later. They averaged just under 4 minutes, 42 seconds per mile...for 26.2 miles. And of course in 4th place was American stud Ryan Hall, who couldn't believe that while running 2:04:58 fastest ever time by an American, he couldn't even see the top 2 guys. Ryan was only 5 seconds away from 3rd place. Unbelievable times.

*Mosop was running his debut marathon. So while Mutai has the fastest recorded marathon time (yet not an official world record) in history, Mosop's claims to fame are 1) 2nd fastest recorded marathon time in history; 2) fastest debut marathon in history; and 3) world's fastest average marathon time (given the fact his average only includes one race).

Brings back memories. I've run 2 Boston Marathons, both "landmark" events.  My first Boston was the 100th Anniversary of the Boston Marathon in 1996. The centennial event was most memorable because it was (and I believe still is) the largest marathon ever run, with over 38,700 participants. It was a cold, cold day and I remember freezing my %^& off as we waited the several hours for the race to start at noon.

Me being the California boy, I wasn't prepared to stand around in the snow for 2 hours. My body must have sucked all the carbs right out to stay warm. But I was there for the festivity, not to run a personal best. In fact, I had run a 2:37 L.A. Marathon just 6 weeks prior, followed by a 16:18 5K and 16:23 5K 2 successive Saturdays prior to Boston. I gritted it out and with some effort and managed a 2:45 that day.

Although I was there "for fun" I kind of swore to myself that would be my once and only Boston as I didn't particularly enjoy the experience. Too crowded, too cold, too tired. Just not in my element.

But that negativity was forgotten as I decided to run the millenial Boston Marathon in 2000. What better way to start the new century than to run the Boston Marathon again!

I took this Boston race more seriously than the first time and was in somewhat comparable shape, having run a 2:36 at the Long Beach Marathon 5 months prior. About 2 weeks before the race I ran a decent 34:35 10K race.

But once again, Boston didn't quite go as well as I'd hoped for. It was freezing cold again and there was a strong headwind. I remember literally shivering, teeth shattering, at the end of the race. Just wasn't my day. I managed a 1:18 through the halfway point but at Mile 15 had to make a pit stop that lasted about a minute. From there on out I gradually slowed and finished in 2:43:49. Respectable, but not what I was looking to do.

I jotted down my mile splits from that 2000 Boston Marathon and am reminded, and all of you looking to do Boston should be mindful of, the first part of that race is majorly downhill, to the point that you feel like you're running a 10K. It takes a lot of focus and concentration to hold yourself back slightly over those first 6 or 7 miles of Boston as they are mostly downhill (mile 1 I believe is an exception). I highly recommend some downhill training in preparation for the early race pounding at Boston.

Well I'm gonna cut it off right here but plan to talk more Boston...in particular the new qualifying times and registration procedures. Over and out.

Perfecting the Art of Blowing Your Nose on the Run

Some call it the snot rocket. I don't really call it anything. But placing a finger on one nostril while forcibly expelling air out the other nostril while running is quite a regular occurence during my runs.

I remember way back when I first started running in 1993. When I started running with more experienced runners, there was one guy that I thought had a particularly nasty habit of blowing snot out of his nose what must have been every 5 minutes.  But it actually helped my training as it always pushed me harder so that I would always be running either on the side of or in front of him to stay out of range of his boogers.

To me it appeared quite a nasty, barbaric habit.

But things quickly changed as I started acclimating to the life of a real runner. Yes, runners do nasty things at times.

What made me think of this is the lingering phlegm buildup I've been encountering after my recent bout with the common cold. After taking a day off work and running on Monday, April 4th, the nasal buildup has been steady.

It took my body another 8 or 9 days to start feeling like I wasn't running with lead weights attached to my shoes, but getting out there and running makes me feel better in the morning after and while battling a cold. I wake up with my sinuses congested, but within 5 minutes there's a rapid flow of mucus that I'm able to expel on the run.

For those seeking instruction on snot rocket technique, it is pretty much common sense. While running, take your right finger and place on the outside of your right nostril. Twist and tilt your head to the left as best you can to steer clear of your clothing. Then blow as hard as you can. Ah! Doesn't that feel better? Now do the same using your left finger. Repeated as desired.

Of course it is nice to have courtesy and make sure no one is behind you while participating in this procedure. And if you're slightly vain like I am, try to do this when no one is around, as someone driving that car may know you and be repulsed by what you are doing. Unless they are a runner themselves.

At the end of a run, I feel invigorated and my nasal cavity is cleared of all that nastiness inside. I'm ready for a great day.

So join the crowd and blow those liquid boogers out when you need to. 'Snot anything to be ashamed of.

First Cold of the Year - Thought I Was in the Clear!

I made it to April Fool's Day without a single day illness this year, but that came to an end yesterday when my sneezing went haywire on a day out with the kids.

In fact, up until around 2 pm yesterday, I felt perfectly fine. We went to the Los Angeles Zoo and, BOOM, it hit me. Couldn't stop sneezing, over and over again. And these weren't allergy sneezes. These were followed up by massive drainage and nose blowing ever since. Yep, my first cold of the year.

So I decided to stay home today and keep my germs away from my coworkers. It also give me a chance to update how my training is looking year-to-date.

Through yesterday, I ran 550 miles this year, about 100 miles more than in the last several years, yet 130 miles less than the mileage I was putting in back in 2004, the last year I ran a decent marathon (a 2:48 at the Long Beach Marathon).

So I have a decent base that, after I get over this cold, hopefully I can put to good use. I was considering running the Pasadena Marathon in May, but I don't have enough time to get enough decent long runs in.

But at least I was able to get 2 hours, 20 minutes of running in this past weekend pre-cold, for a total of 18.5 miles.

Back to the drawing board....hope this storm passes through quickly!

Run Streak Ended by Massive Rain Storm, 40-50 MPH Winds and Flooding

At least I have a good excuse. My 3 month, 5 day, running streak came to a halt this past Sunday due to the massive rain storms that brought 40 to 50 mile winds and 5 inches of rain to the Conejo Valley.

My plan was to run 16 miles in 2 hours, but when I awoke up to torrential downpours I decided I'd wait it out. I waited and waited and the storm got worse. We have a large trampoline in the backyard and the howling winds blew it across the yard. I thought we would love some trees but they managed to stay planted to the ground (but hundreds of other trees around town weren't so lucky).

Then I discovered that the rain gutters in the back side of the house were clogged. So in rain pouring down as hard as 2 inches per hour, I was out in my jeans (I lack proper wet weather clothes...native Southern Californian that I am), soaked, on a ladder. I had attempted to band-aid the rain gutter issue by placing the green waste bin under the area where water was falling down. But it was full within 40 minutes and immovable.

And there were the drains in the backyard. The rain came down so hard that every leaf and piece of bark in the yard was inserting itself into the downspouts, clogging them up. So I spent over an hours in a 2nd pair of jeans clearing the drains and sweeping the water towards the front of the house.

After a trip to Home Depot and a Pinewood Derby appearance, I was beat. My body was sore in new places on Monday. And after seeing and reading about how many trees were downed, running outdoors on Sunday would have been a treacherous experience. Guess I could have run at the gym...but I hate treadmills.

So while my run streak has come to an end, I'm actually feeling pretty good. I think I needed that day off, with or without epic rainstorms.

Hour and 45 Minutes, No Water, No Gels, But a Bit of Chafing

With nearly 18 years of running and 45,000 miles under my belt, you'd think I'd have learned from all my mistakes. But nope, from time to time, I subconsciously must seek some self-defeating behaviors. But it's all good!

Sportslick is a nice alternative to Vaseline to maintain chafe-free skin on long runs

           On Saturday morning I decided I should run for 1 hour, 45 minutes, or 15 minutes longer than my previous longest run of the year the previous Saturday. It was somewhat cool outside so I decided I would wing it and not bring any fluids or gels, like my typical 40 to 60 minute weekday run.

Usually on my longer runs, I have a pre-run routine, but since this was kind of an ad hoc decision, I hadn't given much mental thought. But I did do the basics....bandaids on the inner circles of my chest (a.k.a. nips) and for chafing and blister prevention, some Vaseline on the inner thighs, some on the toes and heel and the backs of my armpits. You know, anywhere.

With some light sunscreen and a hat on my head, I ran off, feeling perky. Felt good outside, this last day pre-Daylight Saving time.

About an hour into the run I started feeling very slight irriation on the left side of my upper leg, where the inner thigh meets the running short. The telltale sign that something was amiss. But I've run thousands upon thousands of miles with no significant chafing issues that I didn't worry too much, though something told me perhaps I didn't put enough lubrication down there.

Sure enough, it became a true annoyance over the next 15 minutes, to the point I had to decide, should I cut the run short by 15 minutes to minimize the what was now obvious chafing issue, or do I grin and bear it. I chose the latter. I'm no wimp.

And so I continued running on a path I knew would achieve my 1 hour, 45 minute goal. Adjusting my crotch every few minutes (drivers must have wondered what I was doing), I made it home. But I was fully dreading the shower. Ooch, ouch, ooch, ouch as the water drove the pain factor up.

But I survived. Two days of Neosporin and other topical creams later, I was pretty much o.k.

So bottom line, make sure you LUBRICATE ADEQUATELY for your long runs. Take it from me.

And one other thing. I wore a cotton t-shirt on this run. Fortunately it did not do too much chafing damage, but the bottom part of my back felt a bit irritated from the shirt.  I usually where a "technical" top (e.g. a shirt made out of a synthetic material). But once again, I was feeling foolish Saturday morning.

Lastly, even with the red welts on my inner thighs, I was able to run 3 miles on Monday morning and maintain my running streak. It is now March 15th and I've achieved 3 months straight of running. I'll be taking a day off soon though.

Got Me a Run Streak Going on Nearly 3 Months!

Of course now that I wrote this, my streak is bound to end. Which wouldn't be a bad thing.

Miraculously (knock on wood), I've survived all of 2011 so far with getting sick. My runner friends will be amazed by this because of my long string of medical malfunctions.

But even on an average of 6 hours' sleep, I've been able to stay healthy. So it dawned on me that I haven't taken a day completely off from running for a long time. Looking at my monstrous Excel running log, I've been running daily since 3 days after the Tucson Marathon, or December 15th.

I got me a running streak!  If I can keep this up until next Tuesday, I'll have a 3 month run streak! Yippee!!

The reality of it is that I'm not a big fan of running streaks because they aren't particularly healthy. It's nice to have goals and to be dedicated to running, or anything positive for that matter, but it is perfectly find and a good thing to take a day off now and then.

But...since running "gets me going" in the running and makes me feel good, if I'm not sick or injured, I go for a run. Mind you, some days I run more, some less. My average daily run so far in 2011 has been 5.9 miles. From time to time I'll run 2 to 3 easy miles as my "off" day.

Since I don't usually track running streaks, I'll have to look back in my running log to see what my longest running streak is over the last 17 years. For all I know I may be in the midst of it!

On that note, so far this year I have zero races under my belt and pretty much zero plans, other than I bought an entry into the Calabasas Classic 5K all the way in November (great race). My longest run of the year so far was this past Saturday, with roughly 14 miles. Time to start thinking about my plans...

Marathoning: It's All About the Mileage

Call me a purist, but for me and all of my competitive running friends, marathon training is ALL ABOUT THE MILEAGE!

As I've discovered over the last several years, you can't fool your body into running a fast marathon without doing the homework. Putting lots and lots of miles "in the bank" is the way to go.

Forget about speedwork. If you are stretched for time, get more miles in.

I started running in May 1993. I gradually built up my mileage and for the year 1996 through 1999 average 3,500 miles per year (yes, that is an average of 9.5 miles each and every day).

That was a LOT of work, but those were my best marathon years, when I ran a 2:37 in 1996, 2:35 Personal Best in 1997, 2:37 in 1998 and 2:36 in 1999.

Things kind of went downhill after my 2:35 because I didn't let my body recuperate long enough and injured myself doing speedwork and too many races. That led to groin pulls, hamstring ailments and other problems.

That was a long time ago and I'm a lot older now, not to mention tired, working a full-time job with a family and kids while I blab away about my training and other topics here on Conejo Valley Guide. But I'm just happy to be training, fit and healthy.

Last year's mileage for me was 2,092, slightly higher than my 2008/2009 total mileage. I've averaged roughly 2,000 miles per year over the last 3 years. That's quite a bit less than my peak mid-1990s mileage, but enough to enable me to run moderate marathon times in the low 3 hour range at my advanced age of 46.

I've been tracking my mileage on an Excel spreadsheet that has grown to over 6,500 rows since May 1993. It shows I've run 44,993 miles through December 2010. Maybe I do need to get an oil change or have my filter replaced at least!

I also track the number of minute run each day. As of 12/31/10, I had run 15,744 minutes in 2010, which equates to 262 hours. Damn, that's a lot of time! But worth it.