Great winter run

Everything is relative at this point, but today I had one of my best runs -- about 3.5 miles around the bike path (23 minutes at that point) and up the hill 5 minutes and back for about a 34-minute run.

It was very comfortable. A little slick at times in the snow and ice, but this is exactly what a winter run should be.

Resilient

I feel like I am developing a good knack for fending off little strains and pains. A good example was yesterday, when I ran 30 minutes on the treadmill after feeling a little soreness a day earlier with my right achilles tendon -- almost right where it connects with the heel. The treadmill is a good workout when I do feel a little sore or something isn't quite right.

I'm simply maintaining. That was always my philosophy for winter running. Go easy -- maintain your conditioning, don't get hurt. Tomorrow I think I will run outside on the bike path -- in this spectacular winter wonderland. It is so beautiful with another 4 inches of snow today. The weather is moderate for winter -- about 25-30 degrees with little wind.

We also went sledding today, which is just keeping active and having fun.

Today, I read about this person named Anne Mahlum, who created a running group for homeless people in Philadelphia. She had a quote that I really believe in.

"Running is one of the most empowering activities there is because there is no end. There is always another mile, another road, another right turn. There is no buzzer and there is no referee. It has taught me so much about life, especially the simple notion that to get anywhere, you have to take it one step at a time."

Renewal

It has been a good Christmas and break. I came down with a cold that shelved me the last week of school before break and into the break a little, but I've overcome that. I ran yesterday, Christmas, with my new shoes in the snow and felt great. It was 3.3 miles and my pace was even a little better, probably closer to 9:00.

Patience

"...let us run with patience
the race that is set before
us...."
Hebrews 12:1

This was part of the reading today at church and means so much to me today. It has a literal meaning for me now. This morning, before church, I decided to run outside -- on the fresh, new snow. I love the soft sound of my feet running through the snow. It is peaceful and soothing. And that is the way it was going until, about 19 minutes into the run, I felt a sharp tweak in my lower left calf. Run over. I had to walk a mile and a half through the brutal temperatures, losing body heat with every minute, just to get home.

Run with patience. That is the key. The first thought I had after the injury is, "I don't know if I will ever get to this goal of running a 5-minute mile, but I am going to be patient and persistent." I'll take a day off, then maybe go a mile on the treadmill on Tuesday until the pain subsides. That is the difference from my injuries in past years. I would take it as a setback instead of just a small obstacle to get around. That is what this is -- one of a series of obstacles: both Achilles, the other calf, the right hamstring, the lower back/butt muscle. These are all things I have gotten around.

Tammy did get me a new pair of running shoes for Christmas, and I am thinking those represent a more injury-free me. They represent a good start to 2008. As I was talking to the Running Wild salesman, he mentioned that you just have to stay consistent. Keep going. One foot in front of the other. Even if it isn't all that fast or far. Just keep going.

Patience is such a key to everything for me right now.I need to be patient and take it step by step. It will come. I feel very good that approach.

Treadmill time

Because of winter weather -- ice, mainly -- I ran Monday on the treadmill. I also will have to run in the morning on the treadmill. I don't really like it because it doesn't feel like I am truly running, but it helps my legs recover. I have had little nicks here and there. But I am surviving and actually doing pretty well, partially thanks to the treadmill.

Perseverance

It's been a while. My running is going pretty well. I have only been off schedule twice, and now I have run two full months.

Yesterday was the best run yet and gave me a good test of where I am. I ran 4 miles in 37 minutes -- up to Eastlake Park and back. On the way back, I pushed it, especially on a hill, and felt very strong.

Patience is paying off. I've had several obstacles, including blisters on both feet (from hurriedly putting on my socks and not smoothing out folds), a twisted ankle from last week as I was finishing my run with the girls team, a slight pain/tightness in my right hamstring (an injury I've never had before), and a little soreness in the right achilles.

So it isn't automatic. I have to work hard every day to make this happen. But it is worth working hard every day to make this happen.

Winter

The weather is turning nasty. Yesterday, I battled the cold wind and drizzle in the morning as I ran three miles. In the afternoon, the snow started to fly. We have a few inches of snow this morning -- Thanksgiving. It's OK. I have no problem staying motivated to run -- even in this weather.

One of the track girls asked me a few weeks ago how I can run by myself. It's just never a question with me. I am so intrinsically motivated. Running is a thing that you don't do just to be social or just to be around your friends. I do it because i am a runner -- whether others want to run or not. I search the Internet for other people who might share my goal -- or others who have run a 5-minute mile at my age. They are so rare. And that makes me feel so unique.

"At the age of 45, I pulled the emergency cord and ran out into the world. ... I stepped off that train and began to run. And in that hour a day of perfecting my body, I began to find out who I was. ... In the creative act of running, I became convinced of my own importace, certain that my life had significance." -- Dr. George Sheehan

48 years old

Today is my birthday and Thursday is Thanksgiving. I am truly grateful for my life. I have a loving wife and family. I have great kids and stepkids. I have a good job. I have my running again for the first time in a long time.

I have done three good runs since the last time I wrote. Three miles Wednesday over a hilly trail near Bever Park in C.R. with the girls. Then three easy miles at 5 a.m. Friday morning. Finally yesterday, three-plus miles over a hilly course at Old Threshers. I found a good spot where I can do half-mile repeats when I put those into my schedule next year.

Today I will try to finish my trimester grading and then plan for next trimester -- a book called "First They Killed My Father" that is very compelling and one I hope kids are interested in.

20 runs

I hit 20 runs since I established my goal of a 5-minute mile before I'm 50 years old. That's probably 50 to 55 miles. That's OK with me if it's not an ass-busting pace or mileage total. That's not what I need. In fact, before I even try t0 run fast (as in intervals/strides/fartlek) I will probably put on 250 miles before I even try to push myself. I want to put on the mileage, being able to:
a. lose weight
b. strengthen and condition muscles and ligaments so I don't get injured
c. develop enough aerobic capacity to be able to withstand a slight bit of anaerobic

So I should be able to go 5 to 6 miles at about 9 minute pace in this first phase -- which will end up being something like 18 weeks of running. Then when I do start faster running, I will start with strides -- just to get my leg turnover rate going. Then some fartlek, then maybe blend in some 200s, etc.

Then over the next 4 months or so after that, which will put me at about the end of state track, I want to do actual speedwork once a week. At that point, I want to be able to run about a 20-minute 5K in June. This would allow me about 4 months to get down to 19 minutes.

Remembering Kelly ... and Bob Brown

My sister Kelly would have been 41 today. She lived with a lot of laughter and love. I need to always remember the lessons that Kelly passed on -- whether she knew she was passing them on or not.

Bob Brown was a coach, a mentor, a friend, a father, a husband. He was a great man. The former Regina cross country coach, who I knew when I was sports editor of the Press-Citizen, died Sunday at age 65. He had pancreatic cancer and suffered a long time.

He was a great coach -- a man I can look up to as a role model. I really don't know if Bob was a runner, maybe a jogger. But it doesn't matter. His Regina teams won several state titles, and I think there is one reason. The kids cared about Bob Brown. He's one of those guys you will remember a long time. He inspired kids. He's the kind of coach and teacher I want to be. I want to be a teacher and coach who knows and cares more about people he teaches than the material he teaches. That was Bob Brown.

I remember before I ran my marathon in 1994, Bob sent me Jeff Galloway's run-walk plan for a marathon. He cared enough about me to do that. He wanted me to succeed. He loved talking about track and cross country with me because he knew I was a reporter who cared about it. He handled his teams and his kids with great care -- even all the way to the media's reportage.

As I write about Bob, I also think about my old high school coaches -- both special men who became disabled later in their lives. They are saints to me. They (and my mother) instilled in me this desire to always better. That started with high school track and cross country. It continued with my entire life.

It is in these men's images -- Bob included -- that I push forward with my running goals. And ultimately my life goals.

"It's not one thing that he did or said, it was how he lived his life." -- Regina cross country coach Chad Swope, who took over for Bob Brown

Great Sunday run

Today was a beautiful run. It was a beautiful day for November 11 -- warmish and overcast with little wind. I went out and just ran without a watch. I figured I went over a half-hour. My form felt great; it was just great to be running along the grass paths and on the road in the park. After about 25 minutes I took a short walk, then ran very relaxed for the last seven minutes or so. This was probably my best run to date. I figure I have been out 18 times.

I have a goal: 19 minutes for a 5K next year. I think I can get down to that level and I need to if I am going to accomplish my goal. But I also have to keep this in mind: I am a runner for life. If I make 19:20 next summer, that is fine. I'll simply get as close as I can to my 5-minute mile goal in the next two years.

Toughest week over

Today I finished my 11th week of the 12-week trimester, and it was the toughest yet. I'm teaching two new classes, which includes new curriculum and a new brand of kids. So I am struggling. Grading has piled up to the point where I won't be able to give it much time. But I just wonder how much these kids care. Motivation and work ethic are in short supply for a majority of these students. Then to top it off, it was a pasteup week. Tonight, I am exhausted.

But the good thing is I got in three runs -- Monday, Wednesday, Friday. Monday -- 26 minutes. Wednesday -- 31 minutes with the girls. Tonight -- 30 minutes, including warmup and warmdown, on the treadmill. I am very happy about my week of running, despite a difficult week of work. Wednesday with the girls, I probably ran too fast and too far for my condition. My left achilles twinged just a little -- but it feels better tonight. So I am just going to try one day a week with the girls for now, Wednesday. It will give me a little bit harder effort without hurting me.

The other drawback of these exhausting, stressful weeks is that I eat terribly. Junk food much of the week. So my weight is not going down. But I will plug away at that, too.

One more week of the trimester, then a good week of rest and rejuvenation and back to the second trimester.

It's November

It's November and I turn 48 this month. I started out this beautiful month with a good run -- my longest so far. I went about 27 minutes up and back on 218. It was very relaxing. I'm getting in much better shape.

Support

I met tonight with members of the girls' track team and other kids after school. Some are serious runners, and some are just planning to run to stay in shape. I plan to run with them as often as I can. I figure it is a good group for me in my current condition. They have some incentives for the 14 weeks -- 100, 150 and 200 miles. I would love to reach the 200-mile mark, but I am building conservatively and realistically I will make the 150-mile mark. But over 16 weeks, I will make 200 miles. At that point, I will try to add a day of faster training to my schedule. But for now -- stay healthy, be consistent. Focus on tomorrow morning's run.

Standards of excellence

I just figured out that my goal is pretty much right on track to be named an All-American for my age group. For runners ages 45-49, I would have to run a 5-minute mile to achieve the Standard of Excellence. The 800 mark is 2:11. At ages 50-54, those slow down to 5:10 and 2:16.

I feel good today. My legs are a little sore (on Saturday I did a lot of running all over the course), but they're OK. Normal rest day. So far, so good.

Great weekend

My weekend of running was outstanding. On Saturday, I went to the state meet. The weather was beautiful -- 50 degrees, sunny, a little windy. There were about 1,000 runners between the boys and girls, and the crowd was huge. It was colorful and spectacular on a perfect fall day. I took pictures for Surveyor, which I think came out pretty well. It was great to see the kids -- they seemed happy to see me. The Wash girls team finished eighth -- I think they are capable of doing better. I wish I had the opportunity to coach them. But in a week, I will start running with them and see how things go.

My running on Sunday was very good. I upped the time to 24 minutes, some on grass and some on pavement. and I was again very steady. Still a little soreness in the lower back, but I had it nice and relaxed and stretched out.

My wife is the most supportive person in my life toward my goal. She also would like me to take a teaching job where I could also coach cross country and track -- which is something I want badly. I'll see how that goes. Like my 5-minute mile goal, I'll take it steady, one step at a time.

Nice and steady

Since I last wrote, I have established an easy flow to my running routine. I am still running every other day, and the last four times I have gone 22 minutes. My cardiovascular condition is improving -- I feel like I have more endurance through everything I do during the day. The ease in which I proceed through my runs increases.

Today, I ran on the treadmill.

The Achilles tendinitis is still there, slightly, but I don't feel it when I run. I am concentrating on taking quick strides and not putting any undue strain on the Achilles. Then, for about the last three runs, I have experienced some discomfort in my upper butt-lower back-left hip area. It seems to relax/loosen up as I get further into the run. When I lie on the ground, I feel that area sort of relaxing/stretching. It's as if I am taking pressure off it. I think what I will do for that is not push it, do as much stretching as I can, and concentrate on strengthening my abdominal muscles. I need to strengthen my core.

I will be running occasionally with the distance girls on the track team starting in early November. I am preparing for that -- sort of building up to that point. I am really looking forward to going to Fort Dodge tomorrow for the state cross country meet. Some girls I teach will be running, some girls from my wife's school will be running. On top of that, I love the atmosphere -- the cool weather, the positive, well-adjusted, hard-working kids. I believe I was meant to be in this atmosphere, and I embrace it every chance I get.

Healing run

Yesterday, after a brutal Monday at school -- conferences, ITEDs, papers piling up, first night of pasteup with computer problems -- I got up at 5 a.m. and just went for a run. It was beautiful. Again, I just ran for 20 minutes (walking 6-7 minutes to warm up and 5 minutes to cool down), but it felt great. This is one thing I can truly control at this time.

I am starting to feel better. My achilles soreness is slowly fading away. Until it leaves completely, I will just run easy and not add to my minutes. I will continue to ice it and take ibuprofen and simply be consistent. My weight seems to be slowly going down, too. This morning, I am at 188 -- about a 5-pound loss. It helps to stay away from the junk food and make an effort to eat well.

So I have been at this for five runs and feeling good. I have been telling people who are knowledgeable of the difficulty of my goal and they are very supportive. I'm telling them because I want the support and because I need to be held accountable.

Inspiration

"A 48-year-old can't run a 5-minute mile."

Those are the words of my daughter, Megan, when I told her of my plans. And those words will be part of my motivation in my quest to run the mile in 5 minutes before age 50.

In fairness to my kids, I have been kicking around this idea of running very fast -- for the first time in their lives -- for a few years now. They have to wonder whether I can do it, because I always seem to be derailed by injuries.

But I have the knowledge, the will and the motivation to do it. It will make it very special when my kids finally see it.

Good first week

I've run every other day this week, and I am maintaining quite well. First of all, my Achilles is feeling pretty well. It's a little sore ocassionally, but it is not getting worse. In fact, it feels better. My eating has been great. Very little junk food, not over-eating.

Wednesday, October 10, I did the same workout as Monday, October 8. I did a 6-7-minute walk to warm up, ran 10 minutes (about a mile) and walked a couple of minutes. Then finished with another 10-minute run. I kept it very steady and felt like I was in control the whole way.

Then this morning, after a poor night of sleep, I did the warmup walk of 6 minutes, followed by a 2-mile jog in 20:40. It felt great. I'm in poor shape, so I labored a bit as I ran. But I kept it very steady and in control. It was a real nice run, and then iced my achilles immediately. I believe if I keep up this pace-distance for a while, and keep icing and taking ibuprofen, the Achilles tendinitis will fade away.

I am concentrating on being light on my feet, as Jeff Galloway recommends. Quick turnover. I'm not overstriding, in fact just concentrating on keeping my upper body directly over my legs as I run. I'm keeping my upper body very steady.

I'm starting to feel like a runner again.

"Good things come slow - especially in distance running."

-- Bill Dellinger, former Oregon coach

Day 2

It was a long, sort of frustrating day of teaching. I am teaching a very mixed group of kids and it can be a challenge.

I did not run today. I am going to run every other day, at least to start. That is how my body does best. Then later, after I am sure my body can handle it, I will make sure I am running 4-5 days a week. I will reach 20-25 miles a week, then maybe increase to 30, but I will want to make sure I am healthy and injury-free.

I ate good today. That is a big issue with me, especially on these tired, stressful days. I simply just need to maintain moderation.

The beginning

I woke up at 5 a.m. eager to get going. I walked-ran for 35 minutes -- including 20 minutes of running in two, 10-minute stretches. I want to do this right, and that means I need to go slow and steady at first. I will try to increase my time running by about 10% each week. I only know one way to do this -- and the first step is to slowly build my base. I do have a bit of tenderness in my left Achilles tendon, but I am icing it frequently.

The other part of this first phase is to moderate my diet and be sensible. I weigh 193 pounds, and I realistically probably need to lose 30. But I think that will come with regular running (and biking or walking on days I don't run), plus eating sensibly.

I am psyched. I am trying to follow the model that Dr. George Sheehan, my running hero, set. He was a strong high school-college runner, then had 20-some years of inactivity and overwork and stress. He realized that running was always with him, and at age 45, as he said, he stepped off the train and started to run. He started with about a mile very slowly. I am not too far away from that story, although I have done some running through the years. About 12 years ago, I ran a 3:30 marathon and did some pretty good 5Ks (19-minute range).

My other motivation is that I want to coach high school runners. I recently changed careers from newspaperman to teacher, and I love working with kids. I think I have some wisdom to impart to them as a cross country/track coach -- that would complete my career change. But I do need to show I can still run.