Onyeije's Marathon Blog

Majora Carter: Greening the Ghetto

2011-07-22T08:35:00.001-05:00

This is perhaps the most inspiring thing I've heard this week. As the nation debates spending priorities, the deficit and whether or not to raise the debt ceiling; it was refreshing to hear exactly how the private sector and government institutions can work together with grass-roots community organizations to improve the lives of citizens. Thank you, Majora.

Amplify’d from www.ted.com

Majora Carter: Greening the ghetto

See more at www.ted.com

See this Amp at http://bit.ly/nRDTYJ

Still Running...

2010-03-16T19:22:00.001-05:00

After a very busy week and a work schedule that has been unbelievably busy, it was great to get out and do some easy mileage tonight. I really enjoy the fact that I'm no longer running with my ipod and that I'm focusing on my form and my breathing. There is something very calming about that. Still taking it easy. It's been four years since I ran regularly and I can feel every one of those years out there. But the journey has been much more pleasant since I'm not pushing myself to the point of exhaustion (yet). Just concentrating on building my base and getting fit.

Back to Reality...

2010-02-28T16:11:00.000-05:00

It seems like it was a million years ago. but it was only 3 and a half years ago when I ran the NYC Marathon. It was a bitter-sweet experience. I committed to run the marathon in my 40th year and was able to accomplish it.

However, my initial goal of hitting a specific time goal (less than 4 hours) fell by the wayside. My finishing time was about 6 hours and (to be honest) there were times when I was pretty sure I was going to drop out of the race and call it a day. But I did finish. I'm happy about that.

My other disappointment with the NYC Marathon in 2006 was the fact that although I had intended to lose weight and become fit, I actually gained weight during my training period. Especially during the last 2-3 months before the race. I had heard that that could happen but I would have never guessed that it would happen to me!

Looking back, it was pretty easy to see why that happened. Toward the end of my training when I started doing regular long runs of more than 13 miles on Sundays I would return home wiped out and exhausted. I looked upon the fact that I had done so much work as a license to eat whatever I wanted. (bad idea). I was also so worn out that in addition to eating everything in sight I would regularly be unable to even do a recovery workout for the next 4-5 days. So clearly 1-2 workouts per week plus a caloric excess for 7 out of 7 days per week is *not* a reasonable formula for achieving success in a marathon...

I also pledged that I would *never* run another marathon again.
Well, I was wrong. Over the last 3 years I have tried to stay fit with resistance training. I've attempted to convince myself that I liked lifting weights although I clearly don't.
Fast forward to last year. Surgery in May. No exercise throughout the summer,fall and winter and 30 pounds to show for it. Yipes.

In January, I decided to change my diet and to become a vegan. Principally for health reasons, but after doing extensive reading (see future blog posts) I also became convinced that it was the right thing to do from the standpoint of ecology and animal welfare.

I've lost 20 pounds in 2 months with virtually no exercise; but now, I want more.
My goal is to run another marathon by the end of 2010. I've done it before (the wrong way). And now I intend to do it again. (The right way).

Win, lose or draw, I'm sure the process will be enjoyable.
BTW, I was helped immeasurably in my attempt to become a vegan by the Physicians Committee for Responsible Medicine's (PCRM) 21 day Vegan Kickstart in January, and I would recommend it highly to anyone interested in improving their nutrition.

My Marathon Training Team

2006-06-29T21:50:00.000-05:00

This week, I began to put my team together for the NYC marathon.

On Saturday and Sunday, I was in NewYork attending the wedding of a very good friend. As a result, I bagged my Sunday Long Run. On Monday I contacted Matt Russ and scheduled metabolic testing. Matt has got some real high-tech uber-geeky training stuff planned for me. I'll be running with my heart rate monitor and GPS satellite tracking device. After my runs I can upload my data for his staff to review, critique and suggest corrections.

This is how the numbers work out:

My Resting metabolic rate (RMR) is 2080 calories per day.
My Aerobic threshold is 176 BPM
My Anaerobic threshold is 184 BPM.

After vacation in 2 weeks I will be meeting with a sports nutritionist. The plan is to lose another 15-20 pounds before the marathon. Amazing, since I've already lost about 12 pounds since I started training in March.

My Aching Ankle

2006-06-21T10:04:00.000-05:00

Over the last week or so my right ankle has been aching ever-so-slightly.

After my long run on Sunday (13 miles) if was a little tender to touch along the inner aspect of the ankle; however I was able to ice it and place someAspercream on it in the evening and was able to run (with some discomfort) on Monday morning.

On Tuesday, my ankle was still hurting and that (plus my overall fatigue) kept me from Running on Tuesday.

I was able to run 8 miles this morning (which is a PR for distance in a pre-work AM run) and only noticed actual pain in the first 1 or 2 miles.

My plan is to take it easy next week in anticipation of a reasonable performance at the Peachtree 10K on July 4th. Part of me keeps telling me that I should completely rest my ankle now, however, I need to complete at least one more workout for this week to maintain my current 4 runs per week and > 30 miles per week trend that started in July.

What A Difference A Week Makes!

2006-06-21T09:45:00.000-05:00

Last week, I entitled my long run post 13 miles the hard way.

This week I should name my long "13 miles the dumb way".

First of all, I was happy that I was able to get in my Sunday long run. We went to the North Georgia Mountains to pick up my 10 year old son from camp, and so I could not run in the morning. The temperature was hot so I estimated that a 3 hour run that started at 5 PM would start out hot but be cool towards the end.

I used a new circular route that I had never run before. I used mapmyrun.com to calculate how long it would be and got it to be about 12.5 to 13 miles.

Wow, was it hot. And of course, keeping my heart rate down was a challenge. I found that my heart was up above my MAF rate of 135 even when I was walking up hill. So (of course) I decided to abandon my MAF heart rate at an early stage in my run. My plan was to run at a "comfortable" pace without regard to my heartrate.

As you can see from the attached chart, my heart rate immediately jumped into the 150s although I did not feel fatigued at all.

However, the impact of the heat and the early increase in my heart rate became readily apparent at miles 10-13 when my legs felt like lead and any thoughts of picking up the pace were clearly pipe dreams.

Chalk that up as another learning experience.

SATISFACTION

2006-06-16T19:43:00.000-05:00

I've said it before, and it's true, that preparing for a marathon is an emotional rollercoaster. A great run is often followed by a poor run, fatigue, illness, or all of the above.

But today I am struck by the fact that I have (in some way) made progress this week and I am satisfied in the fact that I was able to accomplish all of the things I set out to do this week.

I ran for 4 days.
I increased the average duration and mileage for the week.
I was able to maintain my MAF pace (most of the time) and
I did not injure myself or become sick.

Okay, admittedly these are small milestones. But they are milestones nevertheless. And who knows maybe someday when I hit a rut at a later stage in my training I'll be able to look back on this post and feel better about what I'm doing.

Sent from Onyeije's Verizon Wireless BlackBerry

The Ultimate Guilty Pleasure

2006-06-16T19:35:00.000-05:00

Okay. Have you ever heard an old song on the radio and just couldn't get it out of your head?

Well it happened to me yesterday. I heard this song and just kept humming the tune without really knowing the words or the artist. So then I thought wouldn't it be nice to download the song into my ipod so I can listen to it during my runs.

Well thanks to the internet that was not a problem. A few quick searches got me the name of the song and the band. I was then able to download the song in question from itunes.

Classic 1970s electronica with strings and essentially meaningless lyrics. But then to top things off I was also able to pull up an early "video" of the performance. Priceless.

Here it is if you're interested, but I must warn you, its addictive in a weird kind of way.

http://www.youtube.com/watch?v=z3dLR14ag3Y

Enjoy.
Sent from Onyeije's Verizon Wireless BlackBerry

Two Weeks of Base Building Completed !

2006-06-15T21:48:00.000-05:00

On June first, I took the unprecedented step of SLOWING DOWN in order to SPEED UP.

It still sounds counterintuitive. Although my reading of the physiology tells me that it is sound. The most amazing thing about the last two weeks is the fact that I have increased the amount of running I have done (ie hours per week) without feeling worn out.

I am also impressed by the fact that I have enough energy for a kick at the end of a 7 or 13 mile run.

There are only 2 weeks until we begin training for the NYC Marathon with Team For Kids. Currently, we are sending Emails back and forth on Yahoo and getting to know each other. I'll be interested in taking a look at the training schedule when it comes out, and I intend to follow it to the letter.

Tonight's run was interesting. Since I overslept in the morning I had to run after work. It was about 85 degrees at 8:00 PM and it was difficult to keep my heart rate at MAF (maximum aerobic fitness) level tonight, so (of course) I said forget it and sprinted the last half mile.

So much for consistency. Still, it was a good run and I felt comfortable.

13 Miles the Hard Way

2006-06-11T18:59:00.000-05:00

Ran 13 miles today as my long run at just above MAF.

I did 13 miles at an average heart rate of 148 BPM which is 80% MHR and 13 BPM higher than MAF. The pace chart below shows that I started out at MAF pace and then picked things up at the end.

The increase in heart rate was due to a half-hearted attempt to increase my speed while staying near my MAF. In the end I accomplished neither. (I was over my MAF and not that speedy).

Admittedly this reflected frustration, but I am determined to get back to my base building plans tomorrow with a 6-7 mile AM run.

NYC MARATHON, HERE I COME

2006-06-11T18:51:00.000-05:00

I got word on Friday that I was accepted as a participant in the Team For Kids charity and will be running in the NYC Marathon.

I'm very excited.

I had originally said that I was going to use this year for recovery and building my base prior to attempting to run a marathon in 2007. I entered the NYC marathon thinking that I would not be accepted. ... And I wasn't.

But my desire to run the marathon this year. To make all of this training seem as though it had a purpose was undeniable.

So I applied to participate as a member of TFK. The 48 hour wait before I knew for sure was stressful, and now the stress of knowing that I will be in the marathon and being serious about my training makes the former stress look trivial.

But I keep telling myself, if others have done it, I can do it too.

The stress is a motivator not a distraction.

Bring on the challenge!

TIME TO BE PATIENT.

2006-06-07T09:49:00.000-05:00

The only word I can think of to describe today's MAF run is 'unsatisfying'.

Perhaps the best part of the run is that I actually got out of the door. Running at a heart rate of 135 BPM has its benefits (as I've described in earlier posts) but it also can just be a drag.

My first mile every morning has to be run at a ridiculously slow pace and because of the two big hills leading toward Cumming Highway, I find my self walking for most of the distance. Things get a little better in miles 2-4 but fighting the urge to run faster is bothersome.

However, the process is good in that it forces me to be on a plan and to strictly monitor my heart rate for each run. I hope that this build up in my aerobic base will benefit my speed later.

(Although secretly, I fear it will have no effect on my speed). Anyway, I have to be patient and wait for the desired results.

Wow. As I write this, there are only 10 minutes before the results for the NYC marathon lottery are posted. I wont get my hopes up. Apparently on 23,000 out of 90,000 applications will be accepted. If I'm not accepted, I'll start to plan for another marathon in November or December.

After all, November 5th is too soon, isn't it?

(If you think that that sounded like a lame attempt to try to convince myself that I don't want to run the NYC marathon.... You are absolutely correct.)

We'll see.

Sore and Anxious

2006-06-06T10:16:00.000-05:00

I'm sore today.

When I started my low heart rate training, I was amazed at how I could run so much longer (albeit much slower) and not feel any worse for the wear. Okay, so it was only four days of Maffetone-style running over a 5 day period of time but the sheer mileage (at least for me) without residual effects were stunning:

June 1, 2006: 6.5 miles
June 2, 2006: 6.2 miles
June 3, 2006: Rest day
June 4, 2006: 14 miles (!)
June 5, 2006: 6.5 miles

So maybe I overdid it with the 14 miles on Sunday or coming off my longest weekend run and tying my longest weekday run (back to back) was not wise.

I guess another way to look at this is that I am working out slow twitch muscles that I have previously not worked out with my previous (faster) workouts and the soreness represents progress in terms of recruiting muscles for aerobic activity that were previously not being utilized. At least (based on my reading) I think that is how Dr. Maffetone would look at this situation.

I overslept this morning and could not do my AM run on 6/6/06.

The question is whether or not I should go for a MAF run tonight after work? Decisions, decisions.

With regard to anxiety, tomorrow is the day that the New York City Marathon announces the people selected in the lottery. I did not tell anyone that I would like to run in the 2006 NYC marathon when I signed up a few weeks ago. I guess if I am not selected it would have been good not to let anyone else know. However; if I am selected, I would really need to become very serious about training.

In a way, I'm almost hoping that I am not selected so that I can continue to build my base and look to another marathon at a later date.

But, on the other hand, if I am selected I see no way (short of a terrible training injury) that I would pass up the opportunity.

Hence the anxiety.

My Maffetone Experiment: Long Run

2006-06-04T20:34:00.000-05:00

Today, I did my longest long run ever.

14 Miles.

And the amazing thing is that because I was maintaining such a low heart rate and a slow pace, I actually had lots of zip in my legs at the end of 13 miles. In fact, I took the last mile in at a much faster pace than the previous miles (while ignoring my heart rate).

The best part is that I don't feel tired, cranky or sore.

If this method of building an aerobic base works as well as others have described in increasing overall speed, I think I've stubled unto something great.

My Maffetone Experiment: Day Number 2

2006-06-02T10:29:00.000-05:00

Today was my second day running using the Maffetone Method which puts an emphasis on aerobic training at low heart rates to increase endurance.

Yesterday's run (6/1/06) was 6.5 miles at an average pace of 14 min 55 sec. My average heart rate was 131 which is below my suggested MAF heart rate of 135 BPM. Total running time was 1 hour 37 min and I burned 781 calories according to my HRM.

Today's run (6/2/06) was 6.1 miles at an average pace of 14 min 53 sec. Average heart rate was 131 BPM. Total running time was 1 hour 32 min. Burned 814 calories. (Not sure I know how I can burn more calories during a shorter run? Perhaps due to less walking today?)

So much for the numbers.

Here are my observations at 4 hours following this run.

Minimal soreness, no ankle pain and no knee pain (whatsoever). This is uncommon after a 5+ mile run early in the morning. Too soon to say if it is just a fluke or related to the nature of the MAF training.
Lots of pep in my step today.
I had a little more trouble maintaining my heart rate under 135 BPM this morning. What I've been doing is slowing down my pace when the HRM says my HR is between 136 and 139 and walking if my HR goes over140 until it gets down to 130 before starting to run again. I'm sure the graph of my heartrate will look like the teeth of a saw after today's run.

Just heard about a website with podcasts regarding endurance training. It is EnduranceRadio.com and they have an interview with Jesse Leitner on today's podcast. I will definitely check that out.

Just started reading Dr. Maffetone's book (Training for Endurance) last night seems very interesting. So far I like his iconoclastic way of looking at training. I will also be ordering his other book (Eating for Endurance).

My First Three Months Back on the Road

2006-06-01T09:36:00.000-05:00

I love this graph.

Let's hope I can continue to progress. I know that my pace will slow down when I begin my Maffetone training, but hopefully my mileage will increase.

My Maffetone Experiment

2006-05-31T20:11:00.000-05:00

The month of may turned out to be a quantum leap in terms of mileage. My pace remains slow but has imprved substantially over the last 3 months.

The main difference between my running this year and that of last year is my ever-present fear of being re-injured.

Recently, I discovered the Maffetone system for endurance training which incorporates low heart rate training to improve aerobic fitness. The FAQ on this method provided a perfect description of me in the following statements regarding runners with poor aerobic fitness:

I am incapable of running at low heart rates,
I have difficulty completing mylong training runs and my pace slows down in the last several miles, just in order to finish them.
I am completely shot at the end of my long training runs, or even your short runs.
I am sore most of the time and ... plagued by minor injuries frequently, or get sick quite often.
My race times are not improving
I am very reliant on carbohydrates to get you through training runs.

These statements were written generically in the FAQs provided by Jesse Leitner and at coolrunning.com, but it's almost as though it applies specifically to me.

So I've decided to try slowing down and seeing if it will help me to speed up.

The Maffetone method indicates that I should run at a maximum HR of 180-40-5 which is 135 BPM. Rather slow when you consider that my running since march has been at an average HR of 159-160 BPM.

My book on the Maffetone Method arrives today. I can hardly wait.

Sent from Onyeije's Verizon Wireless BlackBerry

A good month

2006-05-27T19:39:00.000-05:00

A few words about the month of May seem appropriate. This is the third month of my running comeback. There are so many things I'm doing differently this time around and they appear to be making a difference in my overall fitness and commitment to training.

First and foremost is my paranoia regarding getting re-injured. I realized that a large portion of my running prior to both of my injuries last season had the same formula. Run hard for multiple days in a row for short mileage, break down, become discouraged. Stop running for a long period of time. Start running hard again and repeat the cycle.

After my knees went bad on me last Fall and the doctor told me he thought it was early osteoarthritis I thought I was through with running.

However, thanks to chondroitin and glucosamine and a little patience I slowly came back.

So what do I have to show for it?

Two straight months of 60+ miles.

Longer weekday runs.

Two consecutive 20+ mile weeks for the first time since I took up running again.

And most importantly no injuries and more energy. I know this will sound repetitive due to the multiple false-starts announced on this Blog regarding comebacks...

But this time I think I'm on the right track.
Sent from Onyeije's Verizon Wireless BlackBerry

MONTHLY MILEAGE TO DATE

2006-04-11T21:38:00.000-05:00

Back on the Road - For Real.

2006-04-11T20:59:00.000-05:00

After a prolonged layoff, I'm back.

Let's hope I can keep it up.

Back on the Road?

2005-11-20T20:47:00.000-05:00

Well for the first time in weeks I was able to put in 4 workouts in one week. They were far from quality workouts. They were much more like the very beginning of building a new base. My right knee which has been giving me grief for the last few weeks still hurts, but the good news is that the things which helped in the past (rest, ice and ibuprofen) work if I bother to use them.

My new discovery is a flexible elastic knee brace which is uncomfortable when I'm still but works wonders on the run.

More to follow.
Sent from Onyeije's Verizon Wireless BlackBerry

Back from illness, one more time

2005-08-24T13:58:00.000-05:00

This last cold was a pretty severe one. Kept me off the roads for a week. But I'm back for more.

Always a glutton for punishment.

LYRICS FOR RUNNING

2005-08-10T08:38:00.000-05:00

Really felt pumped listening to these lyrics on Friday:

Yes, no, maybe
I don't know
Can you repeat the question?

You're not the boss of me now
You're not the boss of me now
You're not the boss of me now, and you're not so big
You're not the boss of me now
You're not the boss of me now
You're not the boss of me now, and you're not so big

Life is unfair, so I just stare at the stain on the wall where
The TV'd been, but ever since we've moved in it's been empty

Why I, why I'm in this room
There is no point explaining

You're not the boss of me now, and you're not so big
You're not the boss of me now
You're not the boss of me now
You're not the boss of me now, and you're not so big

Life is a test, but I confess
I like this mess I've made so far
Grade on a curve and you'll observe
I'm right below the horizon

Yes, no, maybe, I don't know
Can you repeat the question?

You're not the boss of me now
You're not the boss of me now
You're not the boss of me now, and you're not so big
You're not the boss of me now
You're not the boss of me now
You're not the boss of me now, and you're not so big

You're not the boss of me now
You're not the boss of me now
You're not the boss of me now, and you're not so big
You're not the boss of me now
You're not the boss of me now
You're not the boss of me now, and you're not so big

Life is unfair

Across America: Still in Nevada

2005-08-10T08:12:00.000-05:00

Wow! It sure seems like it is taking a long time to get through Nevada. As I enter this post my total mileage is at 413.58 (this will increase as more mileage is added). Today's run was one of my fastest. I like the fact that I am pushing back my lactate threshold and the point where I become exhausted.

My fear is that I will overdo things and injure myself again, but I have been getting stronger so that is probably why I haven't gotten hurt to date.

I am also loving my heart rate monitor. It is great to get an idea of my intensity based on something other than just pace.

2005-07-26T08:27:00.000-05:00

I got a new attitude, and a plan

2005-07-26T08:09:00.000-05:00

Preparing for a marathon is certainly a rollercoaster. From extreme highs to extreme lows. I am happy that I have stuck with my training program although I have not been as committed as I might have wanted.

I have been reading the second edition of Daniels Running Formula and I have been happy with the preliminary chapters. Hopefully I will be able to work this into a plan that will see me through the rest of my training.

I have also been happy with the bargain basement heart rate monitor I bought from the Sports authority. I will probably pick up a Forerunner 301 which combines GPS with HRM so I don't look like a total geek wearing two separate watches when I run.

Back from the Blog Graveyard

2005-07-25T11:12:00.000-05:00

Well it has been three weeks since my last blog entry. For a while there, I thought that my wonderful blog was going to enter the ever expanding "blog graveyard". If you surf the blogosphere as much as I do, you'll see what I mean. Lots of well intentioned blogs with grandiose statements of purpose start off with lengthy entries and occasionally multiple entries per day (Hmm, sounds like me a few weeks ago) only to slow down or just abruptly stop.

Sometimes there is a reason for the discontinuation of the blog (for example a successful fund raising blog detailing preparations for a marathon)

Other candidates to the blog graveyard are more puzzling or even scary. A running blog I saw a few weeks ago had this guy talking about how he was depressed because his girlfriend left him and that the blog would help him recover... But then there were no more entries? Did he get over it? Did he sink into depression?

Who knows. Anyway. I'm back ready to run and ready to write!
Sent from Onyeije's Verizon Wireless BlackBerry

Wow! No I Get It

2005-07-04T21:17:00.000-05:00

The Peachtree Roadrace is over. This was truly a life-altering experience. The race was everything I had hoped for. Enjoyable, challenging, and intense. It was difficult to maintain a very fast pace due to the number of people.

I ran fast enough to get a good time without overdoing it and felt as though I could have done more.

All in all a fantastic day.

This makes all the hard work worthwhile.

Peachtree Roadrace

2005-07-04T05:31:00.000-05:00

This blog entry is being written on the morning of the Peachtree Roadrace. It is now 6:23 AM and I just got on the Marta train on my way to the Lenox mall area where the race is starting. I feel great.

Despite the fact that the last 2 weeks featured more missed workouts than my first two months of training, the workouts I have done were quality ones and I am definitely not overtrained. My muscles feel strong. Did some good stretching last night and should have ample time to stretch before the race.

I've got a mild ache in my left ankle but it's not bad. I anticipate a great run, but do not intend to kill myself. I'll just go out and have some fun and enjoy the sights and sounds.

Let the fun begin!
Sent from Onyeije's Verizon Wireless BlackBerry

Back On The Road!

2005-06-29T05:33:00.000-05:00

After a frustrating and difficult week, it appears that I am back on track.

More to follow later...

A Quote for the day

2005-06-18T09:15:00.000-05:00

"I will prepare and some day my chance will come."
Sent from Onyeije's Verizon Wireless BlackBerry

Tired but not Sore

2005-06-15T20:06:00.000-05:00

As stated in my previous post this mornings run was satisfying not only because it was a PR but because I did not feel as though I was straining to achieve what I accomplished.

This evening I'm experiencing another welcome sensation. I'm exhausted, but my muscles are not nearly as sore as they usually are after a hard workout. Not to mention the fact that I have put together 4 good work-out days back to back.

Will stretch and get a full night's sleep. It'll be interesting to see what tomorrow's workout will be like.
Sent from Onyeije's Verizon Wireless BlackBerry

Finally A Runners High

2005-06-15T08:39:00.000-05:00

Today's morning run was planned as my usual 4.5 mile loop. I was expecting the usual lackluster, painful and frustrating kind of run that I have become used to. In fact, although some days are better than others most days have felt like drudgery over the last 2 weeks.

I woke up at midnight (after 2 hours of sleep) drenched in sweat. Kinda strange but I have been concentrating on getting enough fluids in the evenings.

I then woke up at 3:45 AM (when my youngest son, Chidi, came over to our room for a drink of water)... (why did we take him out of a crib and put him into a real bed at the age of two anyway?).

The 4:30 AM alarm went off and I promptly turned it off. At this point I was certain that I would not go out for a run this morning... maybe stationery bike, or maybe nothing at all.

Somehow at 5:00 AM I managed to roll out of bed and decided to proceed with the 4.5 mile loop as planned the night before.

The keys to this mornings run being a good one appear to be the following:

Proper hydration the night before. Lots of water the night before a morning run seems to improve my runs in the morning. I have also noticed that if I have to go to the bathroom in the middle of the night (as I did last night) it usually indicates that I am properly hydrated.
Stretching the night before my run. I have noticed that when I take time to do my Pilates-type stretches the night before a run that I have fewer aches and pains during the run itself.
AM Gel packet AND water before my run.
Few negative thoughts during my run.

Ran a PR for this particular route this morning and shave 2 minutes off my previous time. Did not feel as though I was straining and actually felt that I could have gone faster.

Right now I am at about 3 hours post-run and feel pretty good. It will be interesting to see if I have soreness later in the day. My focus for tomorrow is an hour of SLOW running at an easy pace.

Observations from Today's "Long" Run

2005-06-12T11:33:00.000-05:00

After a forced 4 day layoff due to my cold that I developed after last weeks long run of 10 miles I decided to go on a 7 mile long run this morning. My goal was just to maintain a pace that was faster than my last long runs and to see if I hit the wall at 4 miles like in previous long runs.

Here are my observations:

The weather was very humid and rainy. The rain was constant and varied from a light drizzle to an outright downpour.
My beginning pace was very quick. I think I was over anxious to get back on the road, and as a result I actually had to purposely slow myself down during my first half mile.
Did my usual walk up the last part of the steep hill at 0.75 miles. This was a harbinger of things to come.
Had very slight left ankle pain which was improved due to stretching prior to the run. No knee pain at all.
My pace for miles 2 and 3 was excellent and perhaps faster than I needed to go. My form was fluid and virtually effortless. Incidentally, on this particular run miles 2 and 3 are mostly downhill.
Once again, hit a wall on the fourth mile. Luckily, my attitude during this slow-down was much better than previous runs and so I just ran/walked at a pace to regain my energy.
My speed, form, and endurance on hills is TERRIBLE. I hate hills and I think that my dislike (even fear) for hills makes them even harder. I clearly need to work on hills. Perhaps by timing my first 2-3 miles of a run to coincide with some challenging hills.
The rain really weighs down my long running tights. Big mistake (I think) to run in the rain with tights.

I am trying to make sure I stay well hydrated today and see if I can circumvent the sore throat I experienced 24 hours my last two long runs.

Plans for tomorrow: 45 minutes of stationery bike or a slow 4 miles on the roads. Will decide based on how I feel in the morning.

Gotta try and ice my ankle today.

Am I Physically or Psychologically Exhausted?

2005-06-08T15:30:00.000-05:00

Today felt like rock bottom. The scratchy throat from yesterday became a full fledged cold overnight. I bravely went out to attempt my planned 5 to 6 miles. What a mistake. Within one mile, I had to stop. I couldn't breath due to my stuffy nose. I was also just plain exhausted and could not move quickly or efficiently.

More importantly, I did not WANT to run. My mind was filled with thoughts of why I was doing this in the first place and I seriously considered just stopping the whole running thing. Thank goodness this was a limited thought process.

I made the spot decision to stop all running during my vacation and to rest myself and recover from the fatigue I was feeling. I have decided to slow things down a bit and work on quality workouts rather than quantity.

Hope this is a good idea.

Greetings from Hilton Head S.C.

2005-06-07T20:04:00.000-05:00

Today's post is being written from Hilton Head South Carolina where we are enjoying a week of vacation. I am here for the Georgia State Medical Association convention where I will be giving a speech on recent trends in perinataology on Friday.

Sunday's run was planned for 12 miles but changed to 10 miles. My overall pace for this run was slower than the long run a week earlier, however:

The route was more difficult with more hills.
I was carrying a water bottle for the first time during a long run and
It was considerably hotter than during previous long runs.

Not sure if those are explanations or excuses... They sound like the latter to me!

Monday (yesterday) was the first day of my vacation and filled with my usual post-long run soreness. Today (Tuesday) my throat is sore as can be, likely due to the fact that I did not consume enough water yesterday. This is becoming a common theme:

Long run Sunday
Insufficient hydration Sunday and Monday
Sore throat on Tuesday.

I am not sore today. I did an easy 30 minutes on the stationary bike this morning and didn't do anything yesterday. Looking forward to 5 or 6 miles on the beach tomorrow morning.

My Running Library

2005-06-05T11:05:00.000-05:00

Posted by Hello

Okay... So perhaps I should stop buying new books. This is a picture of the books that I have utilized in my preparations for the marathon. My reading style is to hop around from book to book (see my previous post on multitasking ).

The books are as follows:

The Lore of Running by Tim Noakes, M.D. - This is the mother of all running books. It contains very detailed information about training and issues. The level of complexity in some of the physiological topics is similar to some of my medical text books. It is NOT light reading.
The Runners Handbook by Bob Glover - A classic book on running. Haven't had a chance to really look into this too much. I was attracted by the fact that it starts at ground zero in terms of training from essentially no base to marathon running.
How to Train For and Run Your Best Marathon by Gordon Bloch - I bought this book several years ago. It is written by a woman who began as a recreational runner and eventually ran in the Olympic trials. Very inspirational.
The Runner's High by Garth Battista - Picked this up at Barnes and Noble to read during times when I felt like giving up on my marathon training. Haven't read any of it yet, which I guess is good news.
The Body Sculpting Bible For Abs - Mens Edition - I hate abdominal exercises but I realize that working on your core musculature is important for any endurance exercise or activity. I actually bought this book during my weight training period last year. I intend to use some of the exercises to build my abdominal muscles.
The Abs Diet - Another throwback to my weight training days. As with the Body Sculpting Bible I plan to use the exercises but will pass on the high protein diet suggestions.
First Marathons by Gail Waesche Kislevitz - very inspirational book about people who ran marathons and how they did it.
Train Hard, Win Easy The Kenyon Way - This book details the training techniques of elite East African runners. These guys are nuts. Reading this book makes me know that I CANNOT do what those guys do. Amazing.
New York Road Runners Club Complete Book of Running - This is one of the oldest books in my library. Very good information.

Recent Weight Trend

2005-06-02T05:14:00.000-05:00

Weight Trend March to June

Progress to Date

2005-06-01T21:33:00.000-05:00

Here is where I am at this point. As of June 1, 2005 I have been in training for 12 weeks (including 2 weeks with no running due to injury) and I have logged in just over 260 miles.

Many more miles to go....

Pushing the Envelope

2005-06-01T20:56:00.000-05:00

MY thoughts today have been about what it means to really push the envelope and to move from your comfort zone into new territory. It goes without saying that anything worthwhile requires effort, concentration and hard work to achieve. This is true with regard to personal affairs, marriage, parenthood, professional pursuits and (of course) training for a marathon.

I am reading (or browsing through) a number of books on the marathon. My most recent purchase is Advanced Marathoning by Pete Pfitzinger and Scott Douglas. It appears to be an excellent book with a strong foundation in exercise physiology. From what I have read, it is similar to a slimmer version of The Lore of Running.

Today's run was hard but still enjoyable. Did 5.8 miles with the last 1.5 miles on the (very hilly) golf course here in the subdivision. Wow, I certainly have neglected working on hills and it showed today, as I had to walk on many of the more steep hills at the end of my workout.

I still need an organized program to follow before the marathon. I have time, but time is running out. I will probably invest in a coach sometime after vacation next week, also.

Why is my throat scratchy?

2005-05-31T16:21:00.000-05:00

I've almost been afraid to myself, but the back of my throat has been itching all day. Almost as if I were about to come down with a cold.

Not surprising since I really pushed myself on my last run and then did a relatively hard 45 minutes on the stationery bike the next day. We'll have to wait and see.

My main concernis trying to do my run this evening. Not sure if I should risk it with a cold coming on. I will see how I feel when I get home.

Wow, I'm on Google!

2005-05-31T10:38:00.000-05:00

This blog was originally started as a documentation and motivation tool. I realized that it would be available worldwide but figured it would not be seen beyond a number of family members that I told about the site or fellow marathon Bloggers.

So imagine my surprise when I googled the terms "Atlanta marathon blog" in the hopes of finding a kindred spirit and two hits lead to my site! I then googled "onyeije's". And got the same links. In fact, my humble blog is now the leading entry when the name Onyeije is googled.

Wow. Fascinating and a little scary at the same time.

Audio Ramblings #2

2005-05-30T14:30:00.000-05:00

Addendum to Audio Ramblings #1

Audio Ramblings #1

2005-05-30T14:27:00.000-05:00

My thoughts on my Sunday long run, pain and overall assessment recorded 26 hours after my 11 mile run.

More Info About Dogs and Running

2005-05-30T10:14:00.000-05:00

Just saw this on the Cool Running website. I think it is appropriate given my recent "encounter": This was taken from this article

Dogs>

Every runner has a dog story. You're running innocently along
your course, when you suddenly find yourself nose to snout with a pooch
that's all teeth. Scary stuff. Dogs are very territorial, and while most are
perfectly mild-mannered, others seem to have a bloodlust when it comes to
guarding their turf.

Obviously the best way to avoid dog trouble is to respect the borders of the dog's territory. Cross the street when you see a dog, and you'll probably get only a few harmless barks. Try not to act afraid, though. Look and act confident.

If this doesn't work and the dog is hellbent on coming after you, don't run. Stand your ground and shout "NO!" as loudly and with as much authority as you can muster. The idea here is to intimidate the dog and make clear that you are not an easy lunch. With a truly unpleasant dog, the nice-doggy routine will not work and you have to act tough. Or even crazy. If "NO!" doesn't work, try waving your arms,
looking mean, and screaming at the dog. Like any other thinking, breathing creature, even a mad dog doesn't want to get involved with a crazy nut. This often works.

If it doesn't, try squirting your water bottle at the dog. If this is a dog that frequently causes you trouble, you might even consider bringing along a bottle of diluted ammonia and giving that a go. A squirt of ammonia on the eyes and nose should stop the dog in its tracks. Likewise, some pepper spray (not a bad idea to have around if
you run in a potentially dangerous urban area) should also give the dog pause.
It should go without saying that you should only use these defensively and as a
very last resort. You might also avoid using these in front of the dog's
owner...

I could not agree more

Not Just a Run, but an Adventure

2005-05-30T09:47:00.000-05:00

Wow. Sunday's long run was supposed to be 7 miles at an easy pace. Just enough to get me back on track. My previous longest run (before my injury) was 7 miles and I thought that it would be good enough to be back at that point with only 2 solid weeks back on the road.

So much for planning.

I ended up doing 11 miles. And although my legs are very sore this morning, I am encouraged by the following factors:

I took off at a reasonable pace and did not experience the drudgery that I usually experience in the first mile of a run.
As usual, I got my best splits on miles 2 and 3. Not sure why this is... probably the fact that I am warmed up and not yet fatigued gives me the best times for these two particular miles. Hopefully, with more training I will be able to extend the speed for these two miles into more miles early on.
I DID NOT hit the wall at the fourth mile like last week. While my pace slowed down a bit, it was still consistent and did not feel like the end of the world. I think the big difference is the fact that I got a good night's sleep last night (in contrast to last week when I barely got 4 hours of sleep before dragging myself out to do the infamous 5 miles noted in my previous post.

The adventurous part of this run was based on the fact that:

THE CONFEDERATE SHACK

At one point in my run I came across a house (shack really) with 6 or 7 confederate flags and a small building in the backyard that looked like an outhouse. Don't get my wrong, but I assume that these people and I do not share the same political philosophy.

THE MAD PIT BULLS:

I was still trying to get over the "Confederate Shack" when the pleasant tunes from my ipod were disturbed by the loud barking of two HUGE pit bulls running right at me. By the time I was cognizant, they were about 6 feet away. My instincts only allowed me to face the two of them, and basically "roar" at them. They stopped in their tracks. Now keep in mind that they had already crossed the street from their own property and this little drama was taking place in the middle of the street. The white pit bull immediately retreated, but the black pit bull stood in the middle of the street barking at me as I jogged off. Stupid dogs. My guess is that I will not run in this area again, however, I also think it would be a good idea to purchase a little spritzer of Mace. Just in case.

mace
Posted by Hello

LOST IN SPACE:

At about 8 miles into my run I was hopelessly lost. I wanted to do a large loop which runs north and west of our house (into Forsyth County) but at one point realized that I was going North when I thought I was going South. Essentially, at 8 miles, when I was yearning to get back home I was running in the wrong direction. Thank goodness for my Garmin GPS watch. I was actually able to pull up a GPS map which showed me I was running in the wrong direction. I mad a Uturn, and I was back on my way.

Garmin 201
Posted by Hello

The Garmin Forerunner is a tool no runner should be without!

More to follow.

Three Brothers

2005-05-27T09:30:00.000-05:00

The Boys
Originally uploaded by onyeije.

The boys relax in the backyard.

Missed AM workout on 5/2505

2005-05-25T18:17:00.000-05:00

I wasn't able to do my scheduled time on the stationery bike this morning. In a way that is probably a good thing because I was somewhat tired yesterday. Right now I feel fresh. Only minimal ankle pain, and no knee pain
Sent from Onyeije's Verizon Wireless BlackBerry

The King of Multi-Tasking

2005-05-25T11:40:00.000-05:00

I must be the king of multitasking. Every day I seem to be doing more things at once. Forget about listening to the radio and scanning a magazine, that's an old trick for me. I also drive and do my dictations while in the car and go back and forth between two computer screens (with different information) at the same time regularly. Many times I will be answering a phone call and typing on the computer.

It just seems that there are so many things to do at once...

The pressures of long hours and so many things to do make it nearly impossible to get all of the things done that I want to do. In fact, one of the most frustrating things for me is to find out how much I still have to do at the END of a hectic day.

I fear that keeping an accurate blog of my preparation for the Atlanta Marathon is just one more task in a list that is full.

I also saw an article in the New York Times that outlines some of the dangers of Multi-tasking.

Those concerns aside. I find that I am pretty good at organizing my time between multiple tasks and actually enjoy the stress that comes from trying to do many things at the same time.

BRING IT ON!

Running Quote

2005-05-24T11:01:00.000-05:00

I heard this quote while listening the the Audio CD for The World is Flat .

"Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're a lion or gazelle - when the sun comes up, you'd better be running."

Five miles the hard way

2005-05-23T21:12:00.000-05:00

Yesterday's run was supposed to be a long run. It turns out that it was only 5 miles. Which is 0.6 miles longer than my longest weekday run the week before and two miles shorter than my longest long run before my ankle injury.

This run (yesterday's) encomassed all of the reasons why I consider quitting this dream of running a Marathon in 2005. But it also had enough inspiration to make me want to push on.

Mile 1: I started off slow with the now everpresent pain in right knee and left ankle.

Miles 2&3: picked up the pace effortlessly. Yea, the splits were only 10:40 and 10:39 per mile buit it really felt good. Felt as though I could do this forever.

Mile 4: hit the wall. Quite inexplicably, actually. Legs felt like lead and every step took effort.

Mile 5: Angry at myself for having a bad run. Not at all focussed. Forgot completely about miles 2&3.

It will be intersting to see what Tuesday's run will bring! I can't wait.

Next Stop: Phidippides - Atlanta

2005-05-23T16:36:00.000-05:00

This is definitely my next stop. Phidippides - Atlanta

Phidippides is a specialty running store in Atlanta. I think I need to change to a new pair of running shoes that will be easy on my aching ankle and perhaps try a knee brace.

Wow. This sounds like running for senior citizens, but I am determined to do this marathon.

A Blog entry from my blackberry.

2005-05-23T15:38:00.000-05:00

Well, at least in theory this seems to be a good idea. I always have my blackberry with me and apparently this will allow me to quickly shoot an entry to my Blog.

I have my doubts though. Usually things with the Blackberry seem easy initially, but are actually more difficult in practice.

Let's see.
Sent from Onyeije's Verizon Wireless BlackBerry

Why is my ankle hurting today?

2005-05-20T15:19:00.000-05:00

I've felt slightly anxious all morning. Did 45 minutes on the stationery bike to complete my first "full" week of training after my April 20th accident. But while my ankle has felt stiff in the mornings of previous days and then gets limber by mid-day in the past. The same is not true today?

How come? Was the 4.4 miles yesterday too much? Didn't feel like it?

I haven't taken any ibuprofen today and I hope that is the reason.

Let's see. More to follow.

New Speed PR for 4+ Miles

2005-05-19T13:42:00.000-05:00

Went out for a morning run at 5:00 AM. Rather warm compared to previous days. Started slow and stiff (should have stretched) but picked up the pace at the end. Pushed it probably a little more than I should have at the end but still finished strong.

10 min 55 sec per mile for 4.42 miles.

Not quite ready for the olympics, but a major improvement.

My Journey to date

2005-05-18T20:00:00.000-05:00

Here is a post from fitnessjournal.org which shows my mileage to date:

Back on the road again.

2005-05-18T19:40:00.000-05:00

How can I begin?

Well clearly April 20th, 2005 was a day that changed my life. I had started running about 3/16/05. I was impressed with the improvement I was making. I had some (right) nagging knee pain for which I saw Dr. John Hyman on April 14th, 2005. The doc said it was overdoing it and told me to take it easy for a period of time and load up on the ibuprofen.

So I took a week off after several weeks of progressively increasing mileage and felt better. I got back on track on 4/20/05. Decided to run a new 5 mile loop. I ran hard and fast and felt great. Then I twisted my ankle on the last 1/2 mile. Here is how I described the event in an email to Uzoma and Iheoma a few days after the event...

Your Dumb Brother Broke is Ankle
Date:
Apr 22, 2005 11:27 AM
Just another sign that I'm getting older.
I hadn't told you guys yet but I set a personal goal to run a marathon before I
turned 40 next year. I was (and still am) training for the the Atlanta Marathon
which will take place on Thanksgiving Day.
I was really impressed with my progress. Two months ago I could barely go a mile,
but I had worked my way up to 4 miles in the mornings 4 days a week and 7-8 miles
on Sunday. Then came my Knee injury. I saw an orthopedic surgeon last week who
said it was just overuse and to take it easy for a few days. I took a 6 day lay
off and went back to run on Wednesday.
I FELT GREAT. Did 5 miles and felt like a new man! I was in the last 100 yards
before the house with "I believe I can fly" by R. Kelly blasting in my
iPod when tragedy struck. I landed hard on the outside edge of my foot and twisted
my ankle. I heard a pop sound and hit the ground hard.... iPod went flying. I
was able to limp home and go about my business as usual with some pain on Wednesday,
but by Wednesday night, my ankle was the size of a grapefruit.
Xrays at my orthopedic surgeon this morning showed a broken fibula and a tear in
one of my ligaments. OUCH.
They have me in a ridiculous looking foot brace and I have to go to physical therapy.
NO running for 3-8 weeks.
But believe it or not I still feel inspired to do this marathon. I see this as
only a temporary set back.
Hope everyone is doing well. Talk to you soon.
Chuks.

Well, that was a month ago. Lets just say that the last month has been filled with quiet self doubt and palpable pain. However, over the last week, I have been slowly coming back. Very satisfied with my evening physical therapy exercises and Pilates.

I have decided to start this blog to accompany my training log at. http://www.fitnessjournal.org/

Away we go!!