Franklin Half Marathon: One Tough But Rewarding Race

Since defining my goals for this year, and writing, along with my coach, the course of action to follow, work begun in earnest. Being the very transparent person (in matters of personal development) that I am, and having always shared my every goal with my friends, I have decided that this time around I would be a bit more reserved.

I continue to share my journey with anyone willing and wishing to follow via facebook; sometimes on my personal page, sometimes on my Journey Beyond Ironman page, and sometimes on twitter. What I have chosen not to do is to make constant reference to my ultimate goal. This is something that at this moment is very personal. I have kept it very much between my family, my coach, my nutritionist, two very good friends and myself. And this I have done, because for the first time ever, in my athletic journey, this goal is extremely specific.

As with my goal, my training has been very much #WithPurpose. Everything done is measured and analyzed in order to be improved upon.

And the plan is working.

Earlier this year I registered for a couple of half marathons and a 10k with the sole purpose of measuring progress. What I have seen is beyond any and all expectations. Perhaps the true lesson to be learning here is that I had been underestimating myself all these years. But I also believe that things are meant to happen at the right time in the right place. Perhaps I was not physically or mentally ready to do what I'm asking of myself at this moment in time. Perhaps I was not ready to commit to such a goal. It appears that now I am.

Last Saturday's Franklin Half Marathon was one of those surreal experiences we sometimes have. This race is very "hilly" to say the least. The weather this time of year is always very hot and humid. Saturday was no different. It was very pleasant at gun time, but that quickly changed. The hills lived up to all the hype.

A few weeks back Coach told me that I would have the training needed to have a good race. Having crushed my half marathon earlier in the year, we knew that it would be a tough act to follow; this race would not be about a PR, this race would be about doing the very best possible; I would have to race smart and I would have to avoid injury.

I had my plan. I race by heart rate and coach said to keep it in Zone 4, in this course I thought, this would not be a problem. My nutrition strategy was also set. I knew what I had to do.

I warmed up with a light jog before the race began. I have been doing this, this year and it has worked like a charm; when the race starts my heart is ready to go.

The first mile or so, I used to get set and into my racing Zone. This part of the course was easy to navigate, except on a short out-n-back  there was slight confusion as to which side of the road to take. Runners coming back where crossing over to the side where the runners going out were. No big deal.

I will not go into a full description of the "hills" for it would suffice to say that there were plenty and they never stopped. After mile five, the big one was upon us. They call this one "Heart Attack Hill". My heart rate spiked to Z5. I had to slow down a bit.

My concern most of the race was with the horizontal grade of the road. It was rather large. I was worried about an injury to the IT band, I had to run with caution.

The whole race I felt good. I was running at a good pace, I was running the hills, not attacking them. With my Garmin, I keep track of my HR Zone and total distance. The distance mostly because this is how I work my nutrition plan.

Upon reaching mile 12, I decided to see what my total time was. This to see how close I was to a sub-2 time. With some very quick calculation, I knew that if I cranked it up, around an 8:00 mile, I could, in fact, finish in less than 2:00 hours. That last mile was clocked at 7:51. Fastest "last" mile of any race I have ever done.

Garmin time: 1:59:16.  9:06/mile.

I was thrilled. It was not in my radar to run a sub 2 hour on this course, on this day, under these conditions.

When results started coming in, I approached a pool of laptop computers made available for everyone to check their individual results.

Bib number 257. Official Time 1:59:11.

Age Group: First

Senior Grand Masters: First

Wait... What?! Who? Me?

When I was presented the award, I found that this was the "RRCA State of Tennessee State Championship", hence this makes me a "State Champion".

Wait... What?! Who? Me?

This race is, was and will be, one of the toughest, if not the toughest half marathon I have ever done, anywhere, any time. Period.

God Willing, I'll be back to defend next year. Come join me!

To all those of you that continue to support me, I extend a great big Thank You! Your encouragement throughout this journey is priceless. Stay with me! I'm not sure where this is going and how it will play out, but together I'm sure we'll get there.

Giving Back Pay It Forward

It is often said that "Character is how you treat those who can do nothing for you."

I believe that as a group, endurance athletes... runners, triathletes, swimmers, cyclists, etc. are one of the most giving bunch of individuals I have ever met.

A helping hand, an encouraging word, a piece of advice, these  are never far from the will of these athletes. They're every where, you're never truly alone, if you find yourself in need, someone's there to help. I know this first hand. Over the years, I have been the recipient of much of these. I am and will forever be grateful to each and everyone that came to my rescue, to answer my endless questions, to push me and to give me a swift kick in the back of my head when needed. And lord knows I've needed this.

Giving back should be second nature. Paying it forward should not be an option. I believe that everyone that has received should reciprocate. I also live by the mantra that "What I Have Learned and What Has Been Given Me is Not Mine To Keep". I understand everyone lives in different circumstances and conditions, everyone's priorities and goals are not the same, and they shouldn't be. Therefore I speak for myself, never for others. I don't judge anyone's decisions to or not to. However, I will always encourage you to give a little.

All this I say to bring you to the point of this writing.

About three weeks ago, the mother of a young man with some challenges posted on our running club's facebook page information about a Foundation she had started: RUN for ME Foundation. The premise is simple: She matches young people (pals) with physical disabilities that cannot run, or exercise, for themselves, with athletes (buddies) that are willing to do this (virtually) for them.

She doesn't ask for much. When you run, swim, bike, etc. dedicate your session to your match, your pal.  Post something on her Foundation's facebook group page.

After reading the information she provided on her website, I immediately signed up! I wanted my "pal". I wanted to run for someone, someone that needed me. However, immediately I found that this was a two way street. I found that Running For Caleb, "my pal", added that extra bit of motivation to get out and get it done.

I have had the opportunity to meet Jamie, the founder of RUN4ME, and as it happens to be, she's also Caleb's mom. She's a tremendous person, with so much "give" in her heart. I was honored beyond any explanation possible when I was introduced to her and her mission. I have embraced it and I am committed to helping her make this succeed.

And then I met my pal Caleb. This put it all together.

As of this writing there are 16 matches; sixteen pals have their buddies running, swimming, cycling, etc. for them. All this has been accomplished in a matter of about three weeks!

I encourage anyone, everyone to find out a little more about this. You will be glad you did. If you know someone, or know of someone that may need a buddy or would like the idea of being a pal, share this with them.

Our goal today is to double the number of matches in the next 30 days. You can be a part of this, you should be a part of this.

To find out more about the RUN4ME Foundation, click here to access the website.
To join the RUN4ME facebook group, click here.
To follow RUN4ME on facebook, click here to "like" the page.

To Follow my "Journey Beyond Ironman" facebook page, click here.

Find Your "Fight"

I may not be able to tell you how to find your "fight". But I can certainly tell you how you'll know when you've found it. Days will turn into weeks, weeks will run into months, months will turn into years without ever having to start over, you'll just keep moving forward. You won't complain about the struggles, you'll embrace them, because you know that your ability to push through is what will ultimately separate you from the rest of the pack.

There will be no more New  Year's Resolutions, only daily ones. And sticking to them will no longer be an option... it will be a necessity.

You will not find excuses. You'll find ways. You'll stop looking for short cuts and quick fixes, because you'll know that a worthwhile mission lasts a lifetime.

I'm not telling you this is going to make the road any easier to travel. Excellence is never easy - That's the point. There will be ups. There will be downs, adversity and setbacks. There will be days where you will absolutely want to quit.

But when you know what you're fighting for, you will find a way to persevere. This is YOUR life. The obstacles are never-ending. That's why it's imperative that you find a true reason to keep going, not some make-believe, self-induced one.

It will not be easy. It never is.

"The brick walls are there for a reason.

The brick walls are not there to keep us out.

The brick walls are there to give us a chance to show

how badly we want something."

Randy Pausch, The Last Lecture 

The Direction of the Wind is Changing

"I can't change the direction of the wind

but I can adjust my sails"

 ~ Jimmy Dean

Up until recently, my annual racing schedule had been decided by this time of the year. I am somewhat obsessive when it comes to my plans; I need to know where I'm going and most importantly, I need to have plans to get there.

After Ironman Chattanooga last year something changed; something drastically changed. Immediately after crossing the finish line, I knew things would be different, I just didn't know why, or how. I had to figure it out.

Crossing the finish line at Ironman Louisville in 2011 was magical, a feeling that to this day, I can still remember and feel. I get somewhat nostalgic when thinking about it.  I'm not sure what happened but this same feeling escaped me at the finish line in Chattanooga. It was somewhat of a disappointment. I expected bells, whistles and fire works. There were none. With all due respect to all other races I've done, it felt like it was "just another race"

Had it not been for the fact that my daughter Juliana had already finished and was waiting for me with the rest of my family, this finish line would have been a total disappointment. Again, I'm still not sure why!

Don't get me wrong, I loved the journey. I wouldn't trade it for anything, nor would I do it any different. All those laps and miles, lots of them alongside my daughter, I will never forget.

As time passed, I found distancing myself more and more from a triathlon schedule for 2015. At the same time I found myself more and more rediscovering my love for running, after all, this is how it all started.

So I put this to the test. I started a running streak. I wanted to see what would happen. Would I totally love running every day, for an undetermined number of days, or would I find myself drifting back into the triathlon world?

As the streak grew, I found myself looking forward to next day's run. As it turns out, the streak lasted 101 days.

And then, just like that, it came to me. I knew what I had to do.

Every race I've run, over 70 of them (all distances combined), I have raced with only one goal in mind: To finish strong. To give everything I had that day. To leave everything on the course. To be able to come home and say that I gave it all. Looking back, I think I did this each and every time.

With one exception, I never ran with a "time" in mind. This was at the Middle Half Marathon in 2013. I trained and raced with the goal of breaking the 2 hour mark; I had never done this before. And this I did. My time was 1:57:51.

Looking back at this phenomenon, I can safely say that this was my "safety net". I did not want to commit, so I didn't. There would be no disappointment, there would be no let down.

And then it occurred to me. What if, just what if I trained to achieve something "specific"?  What if I trained to meet a time? I honestly don't know what I have in me, because with the exception of the before mentioned race, I never ventured to find out.

So I have this year's goal. I'm training to run a 4:25 marathon. My best time is a 4:51:27. Soon I will select a fall marathon in which I will attempt this. I have a couple in mind. This will be 26 minutes faster, or one minute per mile quicker than my best to date.

And what will happen after I reach this goal? Perhaps time to set a new, more specific goal. Perhaps it could be a return to a tri venue to challenge courses and times. Perhaps more specific and aggressive running goals. Only time will tell.

I have by no means given up on triathlons. It's just time to take a little break. I will volunteer at both Ironman 70.3 Chattanooga and Ironman Louisville this year. I have close friends racing both. I am sure that my coach will find time in my schedule to do some swim and bike cross training along the way.

"When the winds of change blow

some people build walls, others build windmills" 

~ Chinese Proverb

What I Learned During My 101 Day Running Streak

Last week Wednesday, January 27th I woke up at 3:30 am, some thirty minutes earlier than usual, made me a strong cup of coffee, checked the weather ~ mostly because I have learned not to trust the forecast in our area ~ strapped on my heart rate monitor, put on my Garmin, laced up my shoes and along with my wife, drove to meet our 4:30 crew for a run. This would be my 100th consecutive day running. Today on the agenda was a 4 mile tempo run. And as it turns out, there would be one more day after this one, simply because you never stop at the finish line. Total streak: 101 Days.

It all started very innocently back on October 20, 2014. And the next time I took a day off was on Thursday, January 29, 2015. I say innocently because I really had no intention of doing this, and I'm not sure why it happened. I just know it did. Okay, maybe that's not the whole truth.

I'm always motivated by a good challenge, and after lunch with two friends, I felt compelled to try something different, so the idea of a running streak, of unknown time and distance, was born.

101 DAYS OF RUNNING BY THE NUMBERS

Total Consecutive Days: 101
Total Miles Ran: 551.8
Average Run: 5.5 miles
Earliest Run: 3:30 am
Latest Run: 6:30 pm
Shortest Run: 1 mile
Longest Run: 26.2 miles
Shortest Weekly Volume: 27.1 miles
Longest Weekly Volume: 57.3

Number of Marathons During Streak: 2 (The Flying Monkey and WDW Marathon)
Number of Half Marathons During Streak: 2 (Memphis St. Jude's Half and WDW Half Marathon)

I ran on flat, I ran the hills, I ran in the park, the big park, the greenway, the roads and sidewalks. I chased "The Monkey" and ran with "Mickey". I was a little "Goofy", somewhat "Dopey". At times I was cold, and once it was hot. I even got lost. I ran the treadmill a time or two.

I ran for Jerry's Kids, I ran with my wife, I ran with my daughters. I ran with my friends. I wish I had ran with my brother. I ran solo at times. I shared my story a time or two.

RULES FOR THE RUNNING STREAK

Rule #1). Run at least one mile per calendar day, at any pace, anywhere.
Rule #2). There were no other rules.

I have always been a fan of rest. Rest days are very important to me. The high volume of Ironman training has taught me to respect my rest days. So what did I expect to get out of this?

I went in with no real expectations and not a real number of days in mind. I did not start out saying "I will run 100 days straight". I started out saying "Lets start this and see what happens".

Two weeks prior to the start, I had done the Chicago Marathon, and two weeks before that, Ironman Chattanooga. I was tired and spent. I needed a break.

I did not tell anyone I was trying to streak. I went on my merry business. I didn't start posting my daily updates on facebook until much later into the streak. However, some time in the first couple of weeks my wife and daughters asked me what I was up to. I had no answer. I did not really know.

It was hard at first, those initial two weeks were tough; my body was used to resting every-so-often and now it wasn't. On those days that I should have been resting, I did my run(s) at a very easy pace. And as I did this, I began to realize something...

The easier I ran, the longer I could run. The more often I was able to run without feeling drained and the more enjoyable running become. It was fun.

Curiosity spiked. Could I be doing some damage to my running? Was what I was doing helping my running? So I started researching. This is when I came across the book 80/20 Running by Matt Fitzgerald. This book explained perfectly why and how I was able to do this. I encourage each and everyone of you interested in running better and longer to read this book.

As my volume increased, my pace improved. I was able to run distances at speeds never seen before. All of the sudden I found myself running an 8:30 min/mile for distances I never had before.

As the days added up, I felt more at ease with the runs. I looked forward to them. Not sure if because I could add one more to the tally or because my body was getting used to the daily run. I would soon find out. The most miserable day of the streak was the day after the streak ended.

My first goal was to make it to 30 days. When that came and went, the next goal was 50 days. I remember that being a special day. I wasn't questioning, at this point how long I could keep going, just kept going. The days kept adding up and all of the sudden 100 days was within reach.

I learned discipline. Not that I didn't have any before, but this elevated my discipline level to a new level.

I learned to remove limitations. Most often these are self-imposed limitations. The idea of running 101 days straight, or a 57.3 mile week with a half marathon and a full marathon in it, was unheard of. I could never do that. I was too old, too fat, too tired, too everything.

I learned that it was easy to re-light the fire. I fell in love with running again.

I learned that the best runs come to you unexpected.

I learned that running every day can make you a better person. The daily sessions of short(er) runs can do wonders for your nerves

I learned that daily running can be very addictive.

I learned short(er) runs are a great way to start off your day.

I learned that there's always room for improvement and if you focus you can improve quickly.

I learned that there really is time enough in any day to go for a run.

I learned that it's really all about the journey, not so much about the destination.

I truly learned to appreciate my abilities.

I learned that you're never too old to push yourself outside your comfort zone.

I learned that I'm stronger than I thought I was.

I learned that bad days are followed by good ones.

I learned that it really is all mental.

I learned that I'm still able to dream bigger and bigger.

I learned that bad weather is not an excuse.

I learned that the beginning is always the toughest part. Sticking to it Changes Everything.

I didn't know how I would feel the day the streak ended. I was dreading it. All I knew is that I would not stop running. I ran the day after my goal of 100 because stopping at that point would be like stopping at the finish line, and we don't do that. We never stop at the finish line.

I will not streak again anytime in the immediate future, but I cannot tell you that I will never streak again. When the time comes again, when it feels right, when the body and mind tell me that it's time, we will do it again.

I do know one thing though. Next time I do this, I will take someone with me on each and every run. I will ask a couple of friends (or more) to join me on day one. I will ask the same friends to join me on my last run. Wish I had thought of this before. You in?

Monkey Business

From the moment you begin to consider a registration for the selection lottery for the Harpeth Hills Flying Monkey Marathon, a process so tightly lipped that even the organizers can't tell you how it actually works, you begin to hear that this is probably the worst decision you will ever make in your running career.

And yet many return, year after year. Word on the street is that these folks have been hypnotized and their souls taken over by overprotective Flying Monkeys. Although this claim cannot be corroborated because as the story goes, no one has actually seen a real live Harpeth Hills Flying Monkey. It is said that the runners keep returning to look for vengeance. Or so they think.

But do these Monkeys really exist or is this simply a myth? Ask any one of the 300+ runners that venture into these sacred grounds each year and they'll tell you that they believe, otherwise why would they return once and again?

My first encounter with "the Monkey", as we lovingly refer to it around this neck of the woods, was last year. It happened two short weeks after running the New York City Marathon. I was in great running shape, but my legs were tired. From what I remember, It was a very cold and miserable November morning. The temperature at the start was a mere 17f and it appeared to be dropping. My time, not that it mattered, was just shy of forever.

During the weeks leading up to race day, we would receive very motivating emails from race director Trent (I will not use his real name to protect his identity), a person which by the way, we have learned to hate. These emails would leave the door open for anyone that wanted to pull out to do so. Not sure anyone did. Cannot imagine anyone, for any reason other than injury, taking the easy way out. These emails would also remind us in no uncertain terms that "Running Is Stupid". Well, not in any uncertain terms, he would actually come out and tell us this.

Oh yeah, we were indoctrinated with the idea that you in fact, cannot train for the Monkey. We would soon find out the truth in this statement.

The course boasts an elevation change of some 7,200 ft. Give or take a hundred or two. From experience, I would tell you that you could probably give instead of taking a hundred or two. Also from experience, I can positively tell you that there are no "flats" on this course, to speak of. Okay, maybe just one. Started at mile 16.001 and it went through to mile 16.010. At one point in the race I remember, but its somewhat blurry, hearing voices from what it appeared to be coming from up above. I looked there and some 3 to 4 stories high there were runners. I also remember thinking that somehow I had to get there. From here.

All week leading to the race this year, the weather forecast was not favorable. Not favorable I say if you think that rain and thunderstorms would put a damper on the run. But as luck would have it, it rained sporadically and when it did, it was not a big deal. We did get wet, but this just added to the story line of the day.

Photo Credit: Keith Steiner

I have to confess that if you look around at the race participants, you compare their experience and abilities to mine, you would scratch your head and wonder what in the world I'm doing there. After two completed Monkeys I still ask myself that question.

Perhaps is the fact that this race is run for the sake of running. No Age Groups, no records that mean anything, no qualifying for anything, nothing. You run because you love to run. You run because it's really and truly a personal challenge. You run because you get a cool tech tee shirt with a "monkey" on the sleeve for each "monkey" you have finished, you get a pretty cool medal and a finishers beverage cup. Oh yeah, you also get bragging rights; you entered, you ran, you survived and you finished the "Monkey". You lived to write about it.

Photo Credit: Elly Foster

My day went just as expected. It hurt. It hurt bad. Not most of the time... all of the time. There were no walls to hit, because the entire race was a huge wall. But as luck would have it, every time I saw a photographer, I managed to squeeze a smile. Miles 0-16 went without much consequence. Around mile 17 I kept thinking of my friends at the aid / water stop on mile 23. This kept me going. Knowing that they would be there waiting for me, (because everyone else from our group had already gone by) was a huge motivator. My wife Monica and daughter Juliana would be there as well. I couldn't let them see me hurting. So, I kept going.

Monica and my friend Skip were waiting for me about .5 mile before the station. Their presence was a God sent. It was awesome to see them there. Plus, it meant I was that close to mm 23, just 3.2 short miles to go. And just as expected the music, the yelling, screaming, hooting and hollering from the Hendersonville Running Club water stop was phenomenal. Juliana's high-five sent me over the top. I drank a flat cola. That's all I wanted.

Photo Credit: Keith Steiner

And I was on my way. To the finish line. 3.2 miles to go. That's all. 3.2 miles to go. Dang, they were long. They were tough and they hurt. But when it was all said and done, I entered the finishing area and all my friends were waiting. I wanted to walk because honestly I couldn't run any longer, but I didn't. I couldn't let them see me hurting.

I returned to normal walking about three days and three toe nails later. The pain and anguish of those hills are now a faded memory. So what about next year? Well, provided that I make it through the top secret selection committee, I will be back. For a third go at it. Hills? What Hills? Pain? What Pain? Train? You can't. Why? Because Running IS Stupid.

"Tri Talk" ... A New Kind Of Forum Experience

There's an endless number of forums available where triathletes can go to discuss topics of interest to the sport. Many of this forums take a mind of their own and the personality of those that use them most, regardless of the good intentions of the forum creator and its moderators.

A group was created on facebook with the intention of allowing triathletes of any and all levels, experience and ability to feel free to post questions, comments, concerns. They can look for and ask for advice on any topic related to the sport. It is not limited nor specific to a specific brand or race distance; from Sprint to Iron Distance and everything in between.

We have been very vigilant to ensure that spammers do not find their way to our group and that the forum is not used for direct soliciting and promoting of specific products and/or services. This guarantees our members a more enjoyable experience.

The group has grown (as of this writing) to 1270 members and the group was created just two months ago.  So what's the reason for its success?  One member said it best:

   "One thing I will say about this board in general espcially after spending time in beginnertriathlete and slowtwitch is the lever of decency between people despite many different opinions is unlike anything I've ever seen on an Internet board. It's great to be able to speak your mind..."

A wide array of topics spark interesting conversations on a daily basis, from saddle selection to personality types. So, we invite you to come join the talk, the Tri Talk. To do so, click here now!