Grand Rapids Half Marathon 2017: 8-Week Fitness Blitz

I have been looking for motivation and enthusiasm for months, but neither have really appeared. Heavy and disinterested, I still knew how important it was for me to get back to a more challenging and rewarding training schedule. And so I enlisted help from my friends Scott, George, Josh, Shawn, Zack, and now Mike. We have an 8-week training plan. Today is the end of week 1. This is what I've learned during week 1:

1. Morning runs begin the day before. What you eat, drink, think, and plan for set the tone for tomorrow's run. Eat enough, but not too much. Lose the booze. Get some sleep. Put your clothes out and be ready to get out the door at the appointed time.
2. Pace is made in the kitchen. The more body you have to move, the slower you will be.
3. Your mind will try to talk you out of effort. Planning 3? The mind will tell you 2.75 is enough. Keep moving. Please the body by trusting it to get stronger even when the mind wants to take breaks.
4. It's really hard to train alone. This weekend, I ran three runs alone. That is new to me. I don't like it. But I did those runs.
5. Rolling hills are your friend! But they hurt like hell.
6. Biking legs are not running legs. My glutes (butt cheeks) hurt like hell.
7. Drink gallons of water.
8. Cross train and shake up your weekly workout. Get off the plateau.
9. Have a weekly nutrition goal. Change it up.
10. Be confident.
11. Remember, reach out, and offer love and friendship to all who have gotten you this far.

Simple Crustless Spinach Quiche Mini Loaves

March: #photoaday 2: Something I Made

One of my resolutions this year was to spend less dining out for breakfast. I almost always am out for an early morning run and then am hungry. I've taken to trying to take interesting, non-processed breakfast to the YMCA a few times a week. There's a toaster and microwave, so, with planning, it's not that difficult. And I'm saving money!



Try this one out. The prep time is about 20 minutes, with cook time of 30. Ten minutes to cool. So, in an hour in the evening, you have 5 breakfast servings. Grab a couple slices of bread for toast or a bagel and you're set.

Ingredients:

Hefty tablespoon of olive oil
1 medium sweet onion, chopped
10 ozs of frozen spinach, thawed
2 cups shredded cheese (any white cheese will work--swiss, provolone, an Italian mix...go for convenience)
1 cup shredded Parmegiano Reggiano or other great hard Italian cheese.
5 medium eggs
1 bunch of basil, chopped
salt
pepper

Add ons:
Lemon olive oil or fresh squeezed lemon juice
Vermouth

Directions
Preheat oven to 350
Spray 5 3 x 5 mini loaf pans with Pam

Douse a hot non-stick skillet with olive oil
Saute chopped onion until translucent, 4-7 minutes
Add a little Kosher salt to bring out some of the moisture, then add the spinach. I don't go to a lot of bother to drain the spinach. Let it steam. The heat will take care of the moisture.

While all of that is happening, beat five eggs in a large mixing bowl.
Add the cheeses and blend well.
Add the basil and blend again.
Add a few grinds of salt and more of pepper (you could add red pepper flakes, if you want just a little bite).

Go back and tend to your spinach, onion, and olive oil sauté. Once most of the moisture has steamed off, add a splash of lemon olive oil OR the fresh squeezed lemon juice. Stir. Then crank up the heat and add a douse of vermouth. Immediatley turn the heat down and let the flavors come together and moisture steam off. Once most of the moisture is gone, take off the heat and let cool for 7-10 minutes.

Go have a beer or martini.

Once the spinach mixture has cooled (so you don't scramble the egg mixture), mix everything together.

Spoon into the loaf pans. I think each pan should hold about 1 1/2 cups of mixture.

Bake at 350 for 30 minutes or until set.

Take out of the oven and let cool for about ten minutes.

Enjoy.

Bayshore Marathon Training Update, etc.

The riverwalk around the Grand River, where I regularly run in the very early morning hours.

1. Bayshore Marathon Training Update: We completed our goal of 20 miles this week, including our (relatively short) 6-mile long run. The weather fully cooperated, with unseasonably warm temps in Grand Rapids. It did, however rain on Friday, so we opted to run indoors at the Y. One mile on the track, two miles on the treadmill, another mile on the track, and then about 5 minutes of tossing a medium weight medicine ball back on forth while we steadied (attempted to steady) ourselves on BOSU. Legs feel good, although I can already tell the difference that running 5-days in a row makes. And, we of course did two spin classes on Monday. 
2. Eating better! Rather than spending money at local diners every morning, I'm limiting myself to two dining out breakfasts per week. The other days, we brought breakfast to the Y. Bananas, yogurt, oatmeal, chocolate milk, Babybel, and of course coffee.
3. Making modest progress on my reading list. A finished book is promised by midweek!
4. Credit cards continue to be crushed. Cash only, please.

Other stuff:
I attended the Living Well health expo at DeVos Place. The highlight was hearing and seeing Marathon Don Kern, who inspired us all with his stories. He ended by saying, "Amazing is part of every person." Left me teary and grateful!

So...what are you grateful for? What were your accomplishments? Whom did you inspire this week?

New Year's Day 2013: A Look Back at 2012 and Some Goals for this Year

Really terrific things, happenings, and memories:

1. I ran several really great races. Great, not because I'm so fast, but great because I had so much fun.
   The Heart & Sole 5K (26:43)
   The Irish Jig 5K (26:21)
   The Riverbank Run 25K (2:33:58)
   The Chicago Monster Dash Half Marathon (2:21:24)
   and yesterday, the Wolverine Resolution Run 4-Miler (36:30).
2. I joined St. George's, a Polish hall here in Grand Rapids. The beer is cold and cheap and the members, warm and fun. What could be better?
3. We celebrated Art's birthday on the West Side. Breakfast at the Westsider and dinner at the Hall (Barb's Burgers...terrific!).
4. I got a tattoo for my birthday and had the time of my life. Most of which cannot be fully documented.
5. John and I celebrated 19 years together!
6. Jeff treated me and John to Jeffrey Kahane, which was one of the finest recitals I've ever heard. That was a special evening.
7. I spent most of the early part of the year training for the Riverbank Run. Every mile of training left me with cherished memories of the beauty of Grand Rapids, the importance of friendship, and a fuller commitment to being healthy.
8. I discovered a deep love and respect to being outdoors. Who knows where this came from?? I went camping twice--once in Pentwater, MI (thanks to Ed and Dave!) and once in Empire, MI. Two of the most beautiful and inspiring trips I've ever taken.
9. I learned to kayak!
10. I started hiking. Which I love, too.
11. I was able to hire a Director for one of my core departments at GRCC! And he's terrific.
12. Jeff and I were able to make a destination run work! A weekend in Chicago WITH a visit from Bryan, cookies and kisses from Breisa, AND more fun than two middle-aged men should have.
13. ArtPrize 2012--always spectacular!
14. Jeff, Ryan, and I got to attend the Beer Exhibit at the Grand Rapids Public Museum (I love GR!).
15. I developed a very strong relationship with Founders Brewing! Monday nights, look for me there.
16. I got to spend the most terrific weekend with the Connelly's, while Bryan rode the Iceman Cometh!
17. I logged over 1,000 miles of running.
18. My mother treated us to a holiday visit (love you, Mom!).

So, as they say in journalism, "here's what we're working on for 2013

1. I'll work on the book list from last year! Read at least one book per month.
2. Hiking. My new adventure. I'm going at least twice a month.
3. Crush credit cards. I hate them.
4. Finish my first full marathon. Training starts January 6. Look for regular updates.

What are YOU up to?

Merry Christmas, from me and Eddie!

“Dwell on the beauty of life. Watch the stars, and see yourself running with them.” 

Marcus Aurelius

Suffering

Suffering

I listen, again, as believers,
one, two, and three, sing songs
of the end of pain, of happiness,
and of generous hearts.

Meanwhile, my own suffering,
so evident and open to sight,
lays on the table between us,
ignored, without response,
undignified, and beneath contempt.
As if the thing itself was
an inconvenience, an interruption
of joy, a nuisance which slows
them from reaching their spiritual goals.

And you ask me why I excuse myself,
leaving the invisible thing
in their midst, and closing
the door, to stroll away,
through the quiet lights of dawn.

- Jon Jackson

The Real Reason I Love Running

GRCC Runners, Irish Jig, 2011

Giving material goods is one form of generosity, but one can extend an attitude of generosity into all one's behavior. Being kind, attentive, and honest in dealing with others, offering praise where it is due, giving comfort and advice where they are needed, and simply sharing one's time with someone - all these are forms of generosity, and they do not require any particular level of material wealth.

Rainer Maria Rilke

2011: The Year of New and Renewed Friendships

In looking back over the past year I realize even more how necessary friendship is for personal contentment.

Many years ago when I was in college I saw a production of Stephen Sondheim's A Little Night Music. That musical is a study in triads and trios. All of the music is in 3/4 time (like waltzes) and the story lines explore relationships among three individuals, three combinations of individuals, and three compelling identities.

For example, Anne and Frederick are newly married, although Anne is apprehensive to consumate the marriage while Frederick muses over his past love Desiree.

In the background, Henrik, Frederick's son plays the cello which both charms and irritates Anne, who is closer in age to Henrik than to her new husband.

So: Anne/Frederick/Desiree; Anne/Frederick/Henrick. The musical continues to play out scenarios of couples comprised of individuals who each long for just a bit more. It is an elegant tale of the hope for having one's cake and eating it too.

What I remember most about that particular production was the elegance of the choreography. The stage hands--those folks who do the set changes between scenes--were dressed in formal wear and for each set change danced while moving furniture and other set properties.

The metaphor of elegance was woven throughout that production. While the quality of relationships ebbed and flowed, no one was visibly injured. The musical is robust with disappointments, embarrassing moments, and even regrets. But the characters take life's surprises with dignity--and they allow others the same grace.

Healthy social lives should include enough room to take risks, love passionately, make mistakes, and grow--all without the bother of cheap shots from onlookers.

During 2011 I grew a lot. Late in 2010 a social network friend, Mark had a bad break up with his partner. He posted on Facebook a brief, but poignant statement about that devastation. Although we only knew each other from FB, I felt compelled to reach out to Mark, and so began an important friendship which culminated (thus far) to my traveling out of state to meet and enjoy a lovely dinner with him. That friendship came about because of mutual trust and openness to being fully present, even with a stranger.

Later in 2011 I struck up a conversation with an acquaintance from my gym. A casual conversation uncovered mutual feelings of wandering through life--two guys in midlife trying to remember our purposes. From that conversation came a renewed commitment to running, hundreds of miles on the streets of Grand Rapids at all hours of the early morning, several 5Ks, a 10K, and a half marathon with each of us making PRs. There is no more important friendship in my life now than the one I have with my running buddy.

I also enjoyed rekindling a great college relationship with my lovely and inspiring friend, Breisa. We bantered back and forth on FB and through email about running, Buddhism, health, the amazing things that happen on life's journey, and memories of college. In the late summer we had the wonderful, but sad opportunity to meet up at our college homecoming. Sadly, the homecoming also included a memorial service for our beloved faculty member, Dr. Lawerence Campbell, a brilliant pianist who died too young. 

Somewhere in the midst of the year I also struck up a friendship heightened by an ongoing thread of email about life, relationships, running, balance with another Mark. A remarkable athlete whose sensitivity, insight, and humility all inspire me to listen more, run harder, and be true to my intuition.

There are many other friends who I've not mentioned here who each contribute to my renewed sense of wholeness. My partner, all those at IWU's homecoming that I reconnected with, Jack, who continues to be a shining star in my heart, Art whose daily patience is miraculous...my life is a joyful combination of the good of many.

I began this post with a comment about trios and that theme is present in my life: my morning life, or what is sometimes jokingly referred to as my "Westside Life;" my work life, and my home life. These three aspects of me bring balance. The Westside Life includes running through Grand Rapids' culturally complex Polish and Lithuanian westside, my love of the Westsider Diner, and my (new) membership to a Polish hall. My work life is equally necessary--I love my work, my colleagues, the students and the mission of GRCC. And my home life is a miracle...nearly 20 years with John, hosting such a cast of wonderful friends throughout the years, our Chihuahuas and cat...it just doesn't get any better. These three sides of me each make my life grand.

2011's lessons:

Friendship and love are always right in front of us. We need only notice those moments, those opportunities. Too often, I think, we get caught up in replaying drama, telling stories of little horrors from the day--what went wrong at work, what family member acted out, what feeling got hurt. In 2012 take time to notice the abundance of love and friendship in the world. Take time to offer a hand to someone...and reach up and allow yourself to accept a hand when it's extended.

Goals for 2012

Big Life Stuff
My theme for 2012 is moderation and simplicity. I've found that I just carry too much stuff around...physically and mentally. I overpack my briefcase and overthink my ideas and concerns. Someone, I think Jack Kornfield said, "Our minds are like busy tourists. Shopping for things unnecessary to pack into closets already full." In 2012 I will strive to minimize, cut back, simplify, and bring clarity to situations. I also will purge closets, file cabinets, and online folders. And clean my desk more often.

Food & Fitness
During 2011 I discovered a new joy in being outdoors. Once a fan of treadmills and television, I now run outside almost every day. On days when weather is just too nasty, I run the indoor track, but even that takes a lot of patience (and good company!). To more fully take advantage of this new found appreciation of being outside, I'm going camping in 2012. Perhaps a long weekend with a destination run as the centerpiece.

I need to drop some pounds. Calorie Counter says I should weigh 124, which seems impossibly light to me. I'm aiming for 140, which means losing 17 lbs. A breakdown of a healthy plan would look like this:

Daily Calorie Goal: 2041
Carbs: 1020
Protein: 510
Fats: 510

To accomplish this goal I will eat at least one fruit or low-starch vegetable at breakfast, lunch, and dinner. And I'm making a commitment to "three-days dry" per week...probably Mondays, Tuesdays, and Thursdays will be no-booze days. The pounds and puffiness are just not worth it.

I'll also drink at least 2 cups of green tea 5 days a week. It's supposed to boost metabolism and has a bunch of other good qualities...and it's easy. So, I'm in!

I need more Omega-3. And since I can't eat fish, I'm going for walnuts. But just a basic serving size, which is 1 ounce or 14 halves.

And more milk. I rarely drink milk, although I like it. I just need to get in the habit. Maybe every night before bed.

Finally, I'm going to lift or do some sort of weight training at least twice a week. Gaining muscle boosts metabolism and helps shed pounds.

I will run at least 3 5Ks, 3 10Ks, and two longer races--probably half-marathons. I'm already registered for the Fifth Third River Bank Run which is a 25K. And, along with Jeff, I've set a finish goal of 2:28. I'm also aiming for at least one destination run...maybe San Francisco next December so that we can see our friend, Kien and get back to the homeland.

Thinking and Writing
I am striving to write more...and have at least one manuscript published.

I also will get more organized at work. This past year I had a change of assignment, which expanded my responsibilities. I can do everything I've been asked, but the changes really disrupted my rhythm...so I will implement a better plan that blocks out time for the most essential  tasks. I can control my calendar.

I have a great stack of books to read...I'll get those done one-by-one.

Being Present
I'm not as thoughtful as I could be about spending money or anything to do with financial planning. During 2012 I will be more attentive to spending wisely, saving money and being frugal. Sorry, American Express.

My morning runs have become my time for meditation. But, while I am delighted with the changes in running, I need to set time aside to meditate and to listen to some of the great podcasts on Zencast.

I also need to see Jack...so a trip to Lakeland is on the list, too.

Finally
I'll keep at least bi-weekly posts on my progress with these goals. And I look forward to some coaching!

How Wide Should the Path Be?

Over the past month or so several friends have asked me questions. The list below summarizes the questions:

• How do we balance close friendships with marriage or partnership?
• How do I get my social needs met without marring my primary relationship?
• How do I have intimacy, commitment, and passion in friendships that complement--not threaten the intimacy, commitment, and passion in my romantic relationship?
• Is it fair to be asked to choose one over the other?

I've asked myself many of these same questions...

Of course there is no one right response to any of these very complex questions. Because the questions jog around in my mind and heart, I've decided to offer some random thoughts, though.

All of us benefit from having several close friendships. Friendship has been shown to prolong life, increase quality of life, and decrease stress and occurrences of illness.

Relationships...romantic, friendships...even work relationships have three components:

1. Intimacy--the feelings of connectedness that we have without effort--that we just click;
2. Passion--the unstoppable physical reactions that we have to one another. Be it a shared sense of humor or sexual--it doesn't matter--it's the naturalness of it that is important;
3. Commitment--the part that happens in our heads--the active decision to call the relationship something...best friends, running buddies, lover, partner, spouse...to give the relationship a public name.

The combination of any two of these determines the type of relationship we have. But I think it's necessary that the two in the relationship understand the relationship in the same way. If one partner experiences commitment, but no passion or intimacy while the other feels passion, but no commitment nor intimacy...well...you get the picture.

Adaptability
Relationships gain strength when they have elasticity...the ability to stretch to accommodate the changes that partners experience. This is just like birth. The bones have to have some flexibility to allow new life to emerge. It hurts...the benefits are greater than the pain. But monitoring the relationship(s) [i.e., friendships, romantic relationships, family, etc] is necessary. Active reflection allows for growth.

Trust is good
And complex. Each couple or individual has to determine the parameters of relationships. And we all change over time. So, the longer-term the relationship, the more complex the enactment of trust. Trust is built over time, but all couples make mistakes....so the level of resiliency within the couple will ebb and flow. This experience allows for strength to develop. Strong relationships have endured successes and failures. We learn about ourselves and one another by allowing for trial and error. Are some mistakes unrecoverable? Perhaps. The partners of each romantic relationship decide that.

Joy in life is necessary
It has to come from somewhere. It may come from many sources. I believe it is necessary to develop the ability to notice joy--opening the door for someone, offering a smile, helping a stranger with groceries...being in awe of nature. I myself find joy in my surroundings while running. One morning earlier this week it was foggy and misty, with occasional mist. The Grand River looked like glass; the yellow, orange, red leaves on the autumn trees was magnificent. Yesterday during our run around Reeds Lake it was sunny, unusually warm for a November Michigan morning...there were many runners out, the sun was brilliant, the lower Bonnell trail muddy from the melted snow. Some runners might choose to focus purely on their running--pace, gait, breaths per minute. But many, perhaps most notice the scenery.

Having daily joy brings life to life. Never ignore opportunities for cultivating joy.

Talk
Talk. Then talk some more. Words have such healing power...struggling to find the right ones cultivates compassion--for self and others. It is good to be silent sometimes, but language is water and sunshine to relationships.

Breathe.
Be selfish...take time every day to indulge in something for yourself. Have a peppermint patty, go out and get a milkshake...take time to read...whatever...you rejuvenate when you have time alone.

Generosity
Be friends with others. Share an apple fritter with a buddy. Practice being kind. Developing the skill of generosity is a good thing. Share your skills, knowledge, wisdom, company with others...


Relationships are always complex. Don't be scared. And don't accept bad relationships. You deserve the best.

“A person isn't who they are during the last conversation you had with them - they're who they've been throughout your whole relationship.”
― Rainer Maria Rilke

GR Half-Marathon: PR

1:59:45...15 seconds to spare!

After 12 weeks of training, I clipped nearly 10 minutes off my previous best half-marathon time (2:08:06 in the 2006 GR Half). I can't list everything I learned, but here are a few highlights:http://running.about.com/od/faqsforbeginners/f/personalrecord.htm

1. Get a plan and stick to it, but don't be controlled by it. Jeff and I found a plan at Coolrunning.com. Because of work schedules we agreed to get the total number of weekly miles in, but we allowed ourselves to mix the days up. We ran 5-6 days per week usually beginning at 4:30 AM. And we did most of our long runs on Wednesdays or Fridays--before going to work. That built some good stamina.
2. Eat well. We both had goal weights and we made them. But we also paid reasonable attention to nutrition--eating good amounts of protein and trying our best to not skip meals. Being a vegetarian, I had to plan for protein--so lots of eggs and protein shakes helped.
3. Have fun. We had great morning runs with anyone who would join us...Kelly, Tracy 1 and Tracy 2, Rose...anyone who wanted to tag along. We also took the plan seriously, but the running lightly. We laughed, told long stories, and ran fast enough to work, but not so much that we got cranky.
4. Keep a social life! We ate breakfast together a few times a week and tried to have at least one trip to Founders every week.
5. Build up a support network. We were surrounded by good advice and friendship. Bryan, Mark H., Mark W., Mike, Bresia, Johan, Gary, and many more offered suggestions, tips, and plenty of recommendations. And of course, John, Art, and Tish who put up with our schedules, picking up the household slack. Don't underestimate the generosity of partners, wives, and friends!
6. Give yourself permission to run the run the way you can. In the beginning I couldn't do hills. Legs were strong, but lungs weren't cutting it. Jeff ran ahead coaching me up the hill and then walking with me for a block to catch my breath. I promptly went to my allergist who gave me a new regime of meds...hills got manageable. Jeff occasionally had a knee or hip glitch. We just stopped and walked. Our mantra was friendship first, then fun, then competition...we knew that in races that it was every runner for themselves. We started together and then went at our own paces (he's the faster guy). But during training, we went out as a duo. 
7. Throw in some fun run races. We did a 10K and a 5K along the way. Because we grew accustomed to early morning runs (i.e., no sun and no heat), these daytime races gave us some good experiences running at  8:30 AM and 6:00 PM. We even placed in the top 10 of the 5K! (Well, there were only 47 runners, but still...Jeff came in 7th and I, 10th).
8. Get your long runs in no matter what. We ran in wind, rain, cold, and sunshine. Our longest run planned was 15 miles. That morning there was a wind gust advisory and rain. We knew we wouldn't do 15, but we did get in 11. And two days later, with much better weather, we did the 15 mile run in warm sunshine. Five miles were fun and easy, the middle 5 were work, and the last 5 were taxing...but we did it...and those made the difference.
9. Enjoy the race! Race day was rainy and cool. But...we had done that, so we were ready. And, by the time we got to the start, the rain had stopped. Because we had done plenty of prep and homework, we were ready. Dressed properly, with Sports Wax, Vaseline, Sports Beans, and light breakfast eaten 3 hours before the start (run hungry, but not on empty)...and with new shoes (thanks, Mike and Mark!), we took off.
10. Know that the race is work. I broke the race into three 4.5 mile segments. The first segment was fine, even quick. The middle was solid; the last segment got hard. By mile 11 I hurt...a lot. I turned my mind off and just kept at it. I knew that I could come in under 2 hours...and I did
11. Celebrate! Along the way and after. Art and John were at the finish; my buddy Jim tagged me at mile 11 (just when I needed him or someone to pull me along!). Vikki cheered me from the sidelines. Marathon Don was there shaking my hand (and 6,000 others). Mike and Mark were at mile 1 and then again along the way on their bikes--and sending me congratulatory emails. There was beer! And my mom joined all of us for a celebration brunch at Rose's that included the treat of seeing Pilar.
12. Recover. I took it pretty easy for the rest of the day, even taking a nap. But this morning, I went to spin class to move my legs, see friends, including Jeff and getting back on the path.
13. Set another goal. Once a week throughout the winter we're running Reeds Lake--in whatever weather is handed to us. And I'll try to get 20-30 miles in each week.

Tapering

This photo is of the Grand River, which provides the backdrop for the start and finish of the Metro Health Grand Rapids Marathon. One week away, my mind dances among thinking of my friends who are running the Chicago Marathon today, what the weather will be like for the GR Marathon next week, and tapering.

Tapering...it might as well just be called "a time for anxiety." This is normal, so I'm told. It seems that all the energy and fatigue runners build up from intentionally pushing hard for 12 weeks leaves us jittery with unused energy when we pull back on the miles.

I've built up to running between 36 and 51 miles per week. Now I have to be content with fewer than 20 miles this week. Some say don't run at all. It feels like withdrawal. And I'm sure it is. Running releases endorphins...chemicals in the brain that reduce stress, anxiety, and even depression. So drastically cutting back on miles may increase the likelihood of moodiness (which my partner will confirm).

Here are my goals for this week's taper:

1. Rest and sleep. Perhaps rest is most important, because sleep patterns, at least mine, are hard to change. I like getting up at 3:45 AM and enjoying the morning. With or without a run, I'll continue to get up early. But, I'll invest in some walking, some cross-training, and at least 20 minutes of meditation. Keep monkey mind at bay.
2. Eat well. A few more carbs, a little healthy fat, and a balance of protein. And cut back on the booze.
3. Stay social. I'm surrounded by such amazing runners and athletes. It's my nature to isolate when I get stressed. This week, I'm hitting the gym every day and soaking up the good energy. I'm also checking in with my other running buddies around the country.
4. Set post-race goals. Jeff and I have already made a pact to run Reeds Lake once a week throughout the winter. I'm also treating myself to some new shoes.

 Tapering is a part of this path. I'm gonna face it with as much commitment as I have the training plan.

Conquering the Long Run

“I do not believe that sheer suffering teaches. If suffering alone taught, all the world would be wise, since everyone suffers. To suffering must be added mourning, understanding, patience, love, openness, and the willingness to remain vulnerable.”

― Anne Morrow Lindbergh, Gift from the Sea 

At noon yesterday Jeff and I finally left the Y to head out for our 15-mile long run--the longest run scheduled on this training plan.  The weather couldn't have been better. Low 50s, sunny skies, and light breezes. We wore tights (for the compression), long sleeves...we had a packet of Hammer Gel to share and a bag of sports beans; Jeff had stashed water and Gatorade at our 10-mile marker.

The first 5 miles was just right. We chatted, ran along the Grand River to West River Drive where we stopped for our water break. We took off from there to White Pine Trail to head up to  Fifth Third Ballpark. Our buddy Mike told us to keep running until we smelled Wendy's...that would be 7.5 and then we could turn around. We passed Burger King and wondered if Mike got his fast food smells mixed up. Nonetheless, we kept running. Sure enough we entered an invisible cloud that smelled of grease and bacon. Wendy's was in sight! We stopped to celebrate by sharing our Hammer Gel and took off again for the trek back.

About 2 miles into the return, so approximately 9.5 miles, the reality of a really long run kicked in. Jeff, as he always does, ran faster when it got tough...I followed, slower than Jeff, but keeping an even pace. We made it back to the 10-mile mark--stopping for the last time to grab some water and Gatorade from our stash. We took a couple of minutes to regroup and took off for the last five miles.

We made it to Riverside Park, noting that we only had to get to the Shell station on Monroe and Ann and then to Leonard Avenue and back to the Y. By the time we passed the Shell station, our legs were heavy and persistent pain moved in. Not feet, knees, or hips--everything...we just kept going.

My strategy is to welcome the pain...make room for it...observe it...anything but act like its not there. The pain of running is as much a part of the experience as the beauty of the Grand River, the breeze, the sunshine...we just all have to get along in our reality.

We both made mention of our discomfort, but we kept at it..."take a step, take another, then do that again," I chanted as we kept our pace. Jeff practically cheered when we could see the Varnum Building--our reminder that the Y was just beyond. We took a walk break over the 6th Street Bridge, then sprinted along the River Walk...dancing around the ArtPrize tourists...knowing that we were within a mile of the Y. We made it to O'Tooles, but didn't let up...until we made it to the parking lot of the Y. A high-five, shared pats on the back and some mild swearing ensued...but we were ecstatic to have completed the long run.

After a quick shower, we headed to Founders!

Prepping for the Wind and Rain: Lessons in Adaptability

Jeff and I planned a 15-mile run for yesterday, but two obstacles resulted in a revised goal: a daunting forecast of rain with a high-wind advisory and a change in work schedule requiring Jeff to be at work by 7 AM. So, we adapted, deciding on a 10 mile run that would begin at 4:30 AM--rain or not. We couldn't avoid the work-schedule requirement, but we could face up to running in the rain and wind.

In preparation for the inevitable I did my homework and came up with this list of precautions for running in wet weather:

1. Lube up. Especially feet. They will be wet, no doubt. Wet feet are more likely to blister and chafe than dry feet--keep a film of Vaseline between skin and socks.

2. Once you're wet, you're wet...it won't get worse, so just settle into the feeling.

3. Be careful to not slip on wet pavement, bricks, branches, flattened squirrels, leaves, etc. Falling is bad.

4. Unless it is torrentially bad (lightning, and persistently dangerous winds--that can lead to falling branches) go for it. Every runner has to run in the rain at some point (and we have, several times in the past few months ran through summer showers).

5. Dress in wicking layers.

6. No cotton on your head--it will get soggy and heavy.

7. Gloves are probably a good idea. Choose gloves that will protect from moisture and are appropriate for the temperature. In the early fall when the temperature is just cool I wear a light pair of running socks--I always have an extra pair and they are cheap--and lighter than my running gloves.

8. Have a back-up plan. We decided to shift our 15-miler to Sunday or even Tuesday--something early in the week so that we could still be faithful to our taper.

9. If you're planning for a half-marathon and you're up to 15 miles, you're really, really ready even if circumstances stop you from the longest run on your schedule!

10. Remember why you're there. A running plan should not be a set of rigid rules. Running (unless you're a professional competitor) is supposed to be for fun, friendship, and fitness. If your plan leads to stress, then you might re-think why you're running in the first place.

And so, with all that in mind, we ran. The temperature was chilly, but we were ready. And, remarkably, it was wet and windy, but not raining when we set out. We trekked along our route--through the city and out to Riverside Park, then on to West River Drive where Jeff had stashed a couple bottles of water for us. We had a few showers and some heavy gusts, but nothing dangerous. We returned to the Y in plenty of time for some steam, good chat with friends, and for both of us to get to work without too much hurrying. 

Oh, and our 10-miler turned out to be 11 miles...15 might happen tomorrow. We're ready.





The photo for this post is from last year's GR Marathon. The city is most beautiful at sunrise.

Some Encourgement to My Running Friends (and to me, too)

I took the photo above onthe morning of last year's Grand Rapids Marathon. I hope that we get to enjoy a sky that blue this year.

Jeff and I will run our longest training run of the season tomorrow morning--15 miles, starting at 4:15 AM. The forecast is calling for showers and gusty wind...not ideal. But, we're hanging on to our commitment.

This morning, as we finished our second 8-mile run of the week I remembered the words of Abram Maslow:

“We fear our highest possibilities (as well as our lowest ones). We are generally aftraid to become that which we can glimpse in our most perfect moments, under the most perfect conditions, under conditions of greatest courage. We enjoy and even thrill to the godlike possibilities we see in ourselves in such peak moments. And yet we simultaneously shiver with weakness, awe, and fear before these very same possibilities.”

Maslow went on in the next paragraph to charge us with aiming higher:
“If you deliberately plan to be less than you are capable of being, then I warn you that you’ll be deeply unhappy for the rest of your life. You will be evading your own capactities, your own possibilities.”

So, I suppose we should do our best (and dress well!).

Jeff and I are in peak week, running our longest run on Friday, three weeks before the Grand Rapids Half Marathon. We've 15 miles planned, complete with course picked out and water and Gatorade stashed along the route.

Tuesday morning we ran 5 miles, once again, or at least for the second day in a row, missing the rain (which is coming down as I write this post). The run was great...sprinting along through the city and seeing some ArtPrize pieces.

This morning we faced the rain, consequently running 8 miles or 56 laps on the track at the YMCA. If we have nothing, we have commitment!

Best Week Ever (or at least in recent memory)

What makes a great week? 1. Staying in touch with new and old friends who make a difference. 2. Getting miles in, even when it's hard, and I'm by myself--because we promised. 3. Getting clarity at work--knowing what to do and why-even when it's a lot. 4. Being with friends who get promotions and make progress with their professional goals. 5. Meeting new folks who are so inspired that they are inspiring. 6. Getting to a race that is struggling for runners...debating whether or not to run it (even though we're registered); running the race (which was laughably unorganized--brimming with sincerity, but drowning in confusion)--and finishing in the top 10! 7. Going to Founders Brewery to celebrate the triumph of an acquaintance who is outrunning cancer--and while there, bonding with other caring runners who each have hearts bursting with love. 8. Getting a very long run finished after all the above (16 miles in 24 hours) and having a remarkable conversation along the way. 9. Being with friends who have lost loved ones and feel stronger because of those transitions. 10. Finding deep friendship over peanuts and beer.

Running Beyond Running

May, 11 2007,  Fifth Third River Bank 25K

Running is no more about legs and lungs than playing the piano is about fingers and mind.

I've been struggling with my running for the past few months, actually almost a year. And yet, I trod on--waiting for a reasonable level of comfort and self-confidence to return. Those are within reach, but not quite here yet. But I have learned a few things--most of them yesterday and today, thanks to Jeff.

1. I'm not alone. The more I talk about these changes and challenges with a few close friends the more I hear some version of the same story. It seems that running "easy" is episodic (I've never ran easy, for the record--I just haven't had as much struggle as I've been having).
2. Age has little to do with running easy. Most of the runners I admire are older than I. They just look stronger and stronger. That's a great source of inspiration and motivation.
3. Yesterday I had a lousy run. And it was terrific. A planned 7 mile run turned into a few miles of jogging, then lots of walking. That walking opened the door to a great epiphany. I run with a good friend, and occasionally a few others who join for our traditional 1.5 mile warm up and a longer run that always follows.
4. This epiphany. Yesterday, running in the very early morning darkness and humidity, I knew I couldn't finish the run. But Jeff was fine with that. We took several walk breaks that eventually turned into a long walk. Determined to at least fulfill our set time for running, we continued chatting and walking. And noticing. Noticing the sunrise, the gravel (we'd ran that gravel before but were amazed at how treacherous it was in the light and when we paid attention). We noticed our stories. Our usual snippets of heavy breathing conversation turned into actual communication. And we became more present--liberated from watching the time, looking for potholes, avoiding skunks--we faced up to the reality that on some days the pavement and gravel move easily under our feet, but on others, we just have to be two middle-aged guys making an effort. And noticing a great sunrise.
5. With renewed commitment we forged out again this morning. First finishing our 1.5 mile warm up with "the Tracys and Kelly," and then continuing for another 8 miles. The run was easier--not because my legs or lungs were suddenly stronger, but because I understood that the run wasn't just about legs and lungs.

Running affords us the opportunity to be in a series of moments with tremendous energy. Running with a friend or group is a special experience that weaves our individual experiences together into one more vivid and robust experience. It allows us to be pulled forward by the stronger runner and to slow a bit for those who are gaining strength.

Just as playing the piano truly has very little to do with knowing or playing the right notes (those are given and serve as the most basic foundation for actually "playing" the piano), running is more about paying attention to the experience of living. And because of that, we should allow our pain to be overtaken by the friendship of our fellow runners and beauty of unexpected sunrises.

"Do stuff. be clenched, curious. Not waiting for inspiration's shove or society's kiss on your forehead. Pay attention. It's all about paying attention. attention is vitality. It connects you with others. It makes you eager. stay eager." 

Susan Sontag

Why I Ran the Fifth Third River Bank Run: 7 Lessons I Learned in 6 Miles

1:04:29

That's my chip time for this year's River Bank 10K.  It's not fast. And, it is to date, the slowest 10K I've ran since I first began running in 2006.

For the past two years I've ran the 25K--through storms, flooded course, 40-mile per hour wind gusts, and temperatures in the high 30s. The runs have been hard, which is made more intense by my stubborness to continue running despite my lack of any natural aptitude for it. I just run because I think I should.

In 2009 and 2010 I ran for Gilda's Club Grand Rapids. Inspired by my family's experiences with cancer, I decided to seek pledges from friends so that 1) Gilda's Club can continue their vital programming and 2) I would make the run about something more important than my roster of completed races.

For the past year I've been swarmed with small health problems: bouts of vertigo, a troubling colonoscopy that led to a series of biopsies (they all came back fine), a visit from my old friend "minor depression"

Like wandering into a ghost of gnats, none of these problems resulted in anything life-threatening, but as a series of issues, they just wore me down. And interrupted my running.

I still managed to do a few runs in 2010, including the Monster Dash Half Marathon in Chicago on Halloween morning. Spending time with friends, Steve and Bryan during that race reminded me that the joy of running had not left me.

In December, inspired by the Monster Dash and trying to leave the tiny room of depression that seems to always be in the house that is my mind, I began to train for the River Bank 25K. All was going pretty well. I logged my miles diligently, following the guide that came in the mail. I chummed around with good runners and smilingly accepted their abuse as they braved the snow and ice while I sweated it out on the treadmill.

By March I was in pretty good shape, although struggling to manage unexplained weight gain. I ran the Irish Jig 5K and felt every foot fall--with my 165 lbs (15 lbs over my typical weight) making everything more difficult and slower than usual. Nonetheless, I finished just fine and enjoyed the afterward at Rose's, our tradition.

And then I stopped running. Sluggish and uninspired I simply stopped running. Between March's Irish Jig and last Saturday--the day of the River Bank Run I didn't run at all. I did work out, but only out of obligation.

But--during that time I became keenly aware of friends, family and acquaintances who were experiencing all sorts of health problems. I attribute this to my age group--as I near 50 I'm just around more people who begin to have things happen to them that, well things that happen to people who are 50ish.

One guy fell during a training run only to find out he has a brain tumor. Another runner friend's father-in-law was diagnosed with cancer--and died within weeks. And then I had a bout of Schatzki Ring--a chronic condition on my roster of strange health problems that manifests by my not being able to swallow. One week before the Run I landed in the hospital--twice. Once in the ER and then again for the procedure that expands my esophagus.

And then I made the decision to run the River Bank. I just couldn't give in to all of these things. I thought, "As long as I can start and finish, I'm running."

And I did.

Very slowly, but with a mental lightness and enjoyable determination. And with great support from friends who ran alongside me.

I learned what I already knew:

1. There are always obstacles to training
2. Ilness and death co-exist with us every day and everywhere--we might as well make room for them at the table
3. Doing something is better than resigning oneself to being on the sidelines
4. It's good to be nobly determined
5. Noble determination is different and better than ego-driven stubborness
6. Fast is nice, but not necessary
7. The guy who jumps out of the sidelines 500 feet before the finish and pushes you through is proof of good in the world

Now, stop reading and go do something worthwhile!

Do Your Best

Finishing Reed's Lake 1oK

We stumble when we give in to our lowest expectations of ourselves--when we deliberately accept less than our best. Today, challenge yourself to do your best--focus on the work given to you; hold each cup with both hands.