#48: Saddle sores and scar tissue

In general, the formula for me to get to Kona shouldn't be that complex:  get stronger at all three sports, learn the game, stay focused and be consistent over the long term. No doubt, over the last 30-45 days, the consistency has taken a serious hit.  Reasons for this were legit; a lot going on.....but if I'm really going to get there, I needed to get things right.  Last week was clearly the mental lift that I needed to get back on track......and I've got the cranky body to prove it.....definitely sore from being back in the saddle.


Doing the same thing over and over again and expecting different results?


My R hip flexor (the muscle group that helps you to lift in a "marching" motion) has been a little suspect for a while now (I remember talking w/my sister Amy about it in July before NJ State Tri); without a doubt the result of overdoing at one point and some strain.  Mild and tender now and again but never really impeding function.....the PERFECT ache to just ignore if you are someone who thinks toughness is a virtue.....sometimes, this strategy pays off for sure....the body often knows what to do.....but many times.....it's just stupidity.....or insanity if you think Einstein's definition is accurate.....and thus, after realizing that I am indeed an insane dumbass at times.....I decided to not only get training back on track, but get after this R hip.

Not literally

Put your money where your mouth is!
My strategy was simple:  FIRST breakdown and replace my running shoes.  If you've been following for a while, you KNOW that I'm pretty bad about this....."what's a few more miles?".....well, after scrolling through my blogs, I finally found the entry where I recorded my new pair of shoes.....ooops......February 20th.  Generally speaking 7 months for a pair of sneakers wouldn't be that bad......however that was just the beginning of the more intense phases of Ironman Training and I tacked on an Olympic Triathlon, a 1/2 marathon and a Sprint Duathlon and the training that goes with.  If I was averaging 20 miles per week (which is probably a bit light considering there were weeks where 20 miles was a single run).....I was well past the limit.  So I'm a little lighter in the wallet, but hopefully softer on the joints too.


NEXT it was time to really put some effort into rehab and recovery.  Stretch + massage + inflammation control eventually leading to strengthening and normalcy (defined loosely).  So after some foam-rolling and some stretching, my wonderful wife's willingness to massage the hip (I'm sure there was nooo satisfaction in my squirming in pain as we found tenderpoint after tenderpoint), and some icing.


LAST or should I say last resort, since I don't plan on implementing this unless the others are not helpful.....is to cut back on activity.


Hangin' with the big dogs and finding my training mojo


After my brick on gorgeous (last) Sunday, I committed myself to a solid training week, no matter what; I was going to still focus on the running miles as I still have a marathon in my brain this year (although I may switch plans from Atlantic City to Rehoboth Beach b/c it works out better timing-wise), but I wanted to get at least 1 session on the bike and 1 in the pool.


I realized how far out of "habit" the more serious training has become for me.  

• Monday - Mistake #1: I set out to run a "long run" - was shooting for 16-18 miles depending on how I felt.  I totally miscalculated my nutrition needs and by mile 12 was crashing hard.  I got in about 15 miles, but had to cut it there b/c I felt so terrible.
• Tuesday - Mistake #2: I planned my entire day out and figured the only way I was going to get in the pool was if I targeted 8-9P.  Not my favorite....but got to stay focused right?  Left the house got to the "Y" to swim and realized.....no bathing suit.  I'd be lying if I said the thought of just swimming in the shorts (big billowy cargo shorts) didn't cross my mind, but it ultimately came down to the fact that I had really nothing else to wear on the way out the door and I rushed back home to get it.  Needless to say, this drastically compressed my training time, but I still got a short session in.
• Wednesday worked out pretty well.  Got the new shoes, bought a headlamp and made my way out for a "night run" with a group of guys who, although a bit older than me, have some serious accomplishments under their belts.  It was a good 8 miles.  First run with an "all american" too, as Frances Koons jumped in with us for the first 4 of 8 miles.  Good session
• Thursday - Rehab session
• Friday - stretch and ice
• Saturday - went out with the big-dogs:  Made it up to the columbia trail in time to catch a pretty solid group who was heading out for varying distances:  3 from the Wednesday group, 3 athletes from the NJ-NY Track Club, my brother Eric who is working hard toward a PR at Marine Corps Marathon and me.  Got in around 8 miles with them before I had to cool down and head out.  I've never been much for group runs....mostly b/c my training schedule isn't conducive.....but it worked out well.  Takes your mind off your body....which can be a good thing.

So all said, this week worked out pretty well.  Got about 36 miles in and feel like I'm getting back in the groove.  Still need to catch up on some rest when I can and get back into a more specific training plan.....but I feel like I'm getting more focused.

Next stop pain-free routine and maybe even a training plan!

Here we go,

Mike E.

#47: Caught in an updraft....

Did you ever have one of those days (or maybe if you're really lucky a few days strung together) where things start to click?  Maybe not for you personally, or not only you, but for those around you? Where the energy is so positive it has a contagious effect?  If you haven't experienced that....it's time to find some new people to hang around.....if you have, you know it's pretty cool.


I've decided to call this an "updraft" (the antithesis of the dreaded doom loop) when the happenings and energy around you act just like a upward air current, get under your wings and send you soaring. 


If you've been following for the last few weeks (and I thank you for doing so, I'm getting ready to crack the 3,500 hit mark) you know that I've been battling a little:  tired, stressed, not training nearly enough and overall feeling like I was losing ground some and overall getting a firsthand understanding of how easily it can be to get into a downward spiral as one stress leads to another, accentuating the last, leading to another and so on.  I was badly in need of a breakout week......


After a week which included enough fatigue that by Friday afternoon people were flat out telling me "you look really tired" (a nice way of saying....you look like someone kicked your butt), and I was, I was hurting; I hadn't done ANY exercise since the Duathlon the previous week and this wasn't helping the situation (2 races in 2 weeks w/no exercise in b/t, a healthy training formula does not make).  


And thus, by Friday late afternoon, I wasn't sure if it'd be better to just hang it up and go to sleep or go out and get some exercise.....so I decided it was time to put my money where my mouth is.....long story short, I often tell clients (who are often chronically over-stressed) to take a little test....go out and exercise for 5-10 minutes and see how you feel....if better, you're mind was tired (stressed) but your body needed the exercise (i.e. "caged animal").....if worse, it's confirmed, you're truly tired.....get some sleep.

So, with super-efficiency in mind, I set out to complete my little "fatigue-source-test" and a the same time run the Oe'r Hills & Far Away Race course, a 2K loop and that features picturesque views, a couple of strong ascents, veggie fields, an orchard, a wooded section and an amazing "chute" that will be the perfect spot for rowdy tailgaters at the coming race;  Although I had toured it a few times, I hadn't run it (en total) yet and with the weather cooperating, I figured it'd be worth it since the final meeting of the week was with the race-organization team.  


It was an absolutely gorgeous loop that I can't wait to share with some of those who make their way out to the race on 10/8.  I weaved my way back to BaseCamp31, for pit stop and Eric saw me walking in (+/- 4 miles in) "you'd just go for a run?" he asked.  "Yeah, I just did the OhFar loop" I said.  "I was just going to ask if you wanted to go do it," he replied......and so instead of calling it a day, I figured since I was feeling pretty good and I still had an hour before the final meeting of the week, why not do it again......and after a now 8+ mile run, a shower and a meeting with the OhFar organizers it was a handful of errands and a date with the sandman; after all, Saturday was to be back on the run: 

• First thing AM = speed and agility for some of #1's soccer buddies 
• followed by a (2 hour round trip) jaunt to pick up supplies for the Gran Fondo NJ bike race (PACER Team was manning a local aid station), 
• a fly-by pick-up a final load of items from the house, 
• a get back in time to send Lindsay off to Philly for the 1/2 marathon, 
• a get #2 to a her (first ever) travel soccer game on time and 
• get back in time for church and some dinner bachelor-dad style 
• and then get settled for an early/busy Sunday (which forced me to bag-out of a BBQ, just about the only part of the day that sounded like much fun)

ENTER AN UPDRAFT: couldn't come at a better time


Clearly, this could have been a weekend long punch in the stomach.....but then things started to go:


Got to the Bike aid station (which I was to be the "captain" of) to setup and despite a few technical glitches, and a chill in the air, things started to flow.  Volunteers showed up (including a few extras, unexpectedly) and things fell in place almost perfectly on schedule.  Riders started coming through in groups of 20-50 and I found myself wishing I was "out there" on this perfect day.  I started getting texts about the progress at Philly Distance 1/2, and things seemed under control for our runners there.  The weather started shaping up beautifully and I handed over the reigns of the aid-station in enough time to get #1 to her soccer game.  As I made a few PB&J (great pre-game food BTW), I got the final notice that all 4 of those representing PACER had PR performances and Lindsay, who was really unsure, slammed her best time by 3 minutes......a HUGE victory.  As I was walking out the door I got a call from an extremely apologetic woman who was supposed to volunteer at our aid station but got lost and found her way to another station and helped there.....super nice of her to call and I assured her that we had plenty of folks.....we got to the soccer game and #1 played like a champ.  She always gives her best, but then there days when she really works hard.....I felt like this was one of them.  So even though I was a little sideways about missing a great day for a run/ride, I was enjoying a much-deserved soccer win and some great weather. Somewhere around 1/2 time, I got a call that the aid-station was wrapping up nicely and shortly after a call from Eric that "Julie won it"......and he was referring to another HUGE victory.....Julie Culley, a professional runner and part-time trainer/coach @ Pro-Activity WON the USA 5K Road Championships.....a National Champion.  Pretty awesome.....


By now I was really itching to get out there......A weekend I was dreading a little was turning out to be totally uplifting.......and I so badly wanted to get out and ride.....or run....or ride AND run.  I got the kids home and woke Lindsay up (who was peacefully napping.....but SOMETHING had to give) to congratulate her.  We did a little final unloading of "stuff" and then I went out on the bike for a +/- 16.5 miler.  Felt great on returning so I did a quick transition, slapped on the running shoes and made my way out for a quick 4 miler......and it did not disappoint......and after a quick view of a friend's first-child's online photo album and a Sunday night family dinner to celebrate my nephew's birthday I sit here feeling good.  Not dreading what will undoubtedly be another busy week.....but good, like things are getting back on track.


A big thanks to those who had a hand in creating the updraft....even if they didn't realize they were doing it.  I hope it lasts and lasts.....and someday I can repay the favor.


There's enough for everyone.....I'm happy to share,


Mike E.

#46: This too shall pass…..after every challenge, a new beginning

Now that it’s almost 10P, I guess I should sit down long enough to write my blog; squeeze it in......a parallel to my life right now.  It’s been another crazy-busy week, arguably the busiest, which all but negated any training I had planned to do. This is a bummer since I’ve still got my sights set on a marathon (10/15?) this fall and I can sort of feel my goals slipping away due to the lack of training. Also, this weekend was the Skylands Sprint Triathlon & Duathlon, which although I’ve never competed in, was something I wanted to do well in because it's a local race and I wanted to wear the PACER Banner Proud.  So much so that I started to talk myself out of racing somewhere around Thursday when things were really getting busy. They were good excuses:

• both daughters had 2-day soccer tourneys that I'd be ditching Linds for; 
• still much to do around the house; 
• hadn't been in the pool in 2 weeks; 
• hadn't been on the bike in nearly as long; 
• I was up painting until nearly 1A and then had an early next morning +/- 445A wake-up)

.....but they were excuses nonetheless; so after a little OhFar Planning meeting banter set me straight, I was back to a 50/50 on whether to race.....then it turned out the girls' tourney on Saturday was cancelled......so much more could be done on the house without a midday break.....60/40......then Sunday tourney was cancelled too (rain+rain+rain = PITA), but this left Sunday wide-open.....70/30 (it was if someone was intervening) and then the topper......the water conditions were not up to par so the Triathlon was now a Duathlon (Run-Bike-Run).....something that I've never tried, but given my relative success on the bike and run, but my total lack of competitiveness on the swim, should've been a good thing; so pretty much every one of my excuses was eliminated......and the race was on.

Got to the race around 7A and registered......smaller than usual field......but still enough racers (200-250) to have fun on the course.  Decided to register for the official Duathlon (5K run + 15-ish mile ride + 5K run) rather than the Triathlon (i.e. short Du: 1.5K run + 15-ish mile ride + 5K run) b/c it was a little longer and this would help me justify it as a training day.  We got situated and the race started.  One guy charged out hard and I went out solid which put me in second place for most of the first leg of the run.  A relay-member passed me about 1/2 through and another guy with a strong stride (eventual winner) passed me around 3/4 through.  I really wanted to have a good transition, and I think I did; hit the bike and pushed up a couple of pretty strong climbs; got through T2 pretty fast and went out for the second 5K leg feeling decent......not too strong.....but not bad either.  I got to the 2K mark and saw the leader, which meant he had already made the turn and was well ahead of me.....no charging him down......and a bit further saw the original leader who was now running second.......if I had enough to sprint the last 2.5K I probably could have caught him, but it'd be an all out effort.  Damn....if I had only been consistent with my training lately......anyway, I held on for the 3rd, which was pretty cool to get......it even came with a cash prize ($50 woo-hoo), however I guess this makes me ineligible for those college basketball teams that keep showing up at the house.

It turned out to be a great showing for PACER too.  My teammate Chris Bush and his daughter Cassy each had strong races too.....Chris got some hardware as well by placing 1st in the Hunterdon County Resident bracket.  A great start of the week.

And so here I sit on September 11th (a day that commemorates 10 years of what could easily be remembered as one of the most atrocious acts imaginable and for sadness and challenges that it brought) and instead of being down, I'm feeling pretty darn good.....and I'm happy about it!

• A new chapter of my family's life is officially beginning
• The seemingly endless hard work of the last few weeks is nearing a pause
• Had a fun day of racing on local ground

And so I realize that no matter how tragic and raw the memories of that day are.....i am thankful they are memories.....United we can STILL do amazing things and be an amazing inspiration as the world's beacon of freedom......we were cut pretty badly that day and we bled as they attacked our institutions.....but they didn't crush our spirit.....and as I look at the Red, White and Blue t-shirt that commemorated those events (and today's race) sitting on my table I think:

Here's to the new start that this day can represent for all of us,

Mike E.

#45: Take what you get....redemption stop VA Beach

As episode #44 came to a close, I was trying to scrap together whatever training effort I could after Hurricane Irene which, for all intents, devastated portions of NJ and before our now 3rd year trekking down to Virginia Beach for the Rock-n-Roll 1/2 Marathon.  Cutting down to 2 runs a week was Not exactly the final training stretch that I had imagined.....but you get what you get and deal with it.

So on Friday, after we spent the week welcoming some new project staff, continuing to put the next steps on the OhFar & Harvest Festival (which is coming together nicely into fun party, I hope you'll join us), sent the older kids for their first days of school and took the little man for a tour of his first-ever classroom, we put the kids in the car and headed south through the busiest Flemington, NJ I've ever seen, down 95 through Philly through a slow stretch (Delaware) into the Eastern Shore of Maryland, past the (rather fragrant) "Chicken Country" of Virginia over (and under) the Bay Bridge-Tunnel and eventually into Va Beach.

Having only gotten 4 runs in during the last 2 weeks of training, coupled with the fact that the last time I ran this race (2009) I basically imploded, I didn't really know what to expect.  My strategy was simple:  Go out easy, reassess (and hopefully speed up) at the 5K, 10K marks, give it whatever was left through 15K and 20K and then finish strong.  Well.....the good news is, I never really felt bad.  The bad news is, I never really felt good either.  I started out just about like I had hoped and go to the 5K split at about the pace I was hoping......but when I started to increase the speed, I could feel that I was laboring more than I should that early.....so I listened and backed it down......at 10K I tried the same and had the same result and then at 15K I was working to keep my current pace.  The last few miles were steady....felt OK, but certainly not strong and then got onto what has become my least favorite finish chute......the Va Beach Boardwalk.  It's pretty cool to be in the open....the problem is, at least for me, being able to see the finish line from a good 1/2 mile or more away is like seeing a mirage in the desert......eventually I got to the 13 mile mark and saw my sister Teri and family.....and then dug out the last tenth to finish about 5 minutes faster than my 2009 race on virtually the same course a solid slice of redemption (despite being about 6 minutes slower than what I think I'm capable of).  So....all in all...I finished about how I felt, never bad, but never great either......

• 39th (of 737) in my age group, 

• 274th (of 4843) in my gender

• 342nd (of 11219) overall.

And so.....on my first's "Decade Old" day.....with Brett Michael's band in the queue to play tonight (Stone Temple Pilots and ZZ Top were pretty good on Friday and Saturday respective).....we are heading out the door for what has become one of my favorite parts of this Pro-Activity family tradition......Mexican & Margaritas!

Overall......you won't hear any complaints......could I have run faster? Probably.  Could I have done worse? Easily.  Did I need a few days at the beach to decompress?  DEFINITELY.

Red-iculous is still in the future.....but redemption continues to be well underway.

Thanks for reading and more to come.

Mike E.