Marathons for the Average Runner

Trail Running- Downhill alllll the Way today!....

2007-03-22T13:58:00.000-04:00

This weekend our company is putting on one of the 2 big Ultramarathons we put on. The race is Saturday morning ( march 24) and is the Bel Monte Endurance Run 50k.
This year The North face has joined as a sponsor and we are thrilled. We are hoping this partnership helps the race and the Great Eatern Endurance Run in Sept to grow and attract a lot of great runners.
Saturdays race wil be the biggest it has ever been. We have been prepping all week but the real work started early this morning.
I got up at 3:45 and dressed , grabbed the coffee and drove to the race site and by 6:30 I was marking a 6+ mile section of the course. It was all downhill whcih helped the speed , but the pounding is now showing in my legs and back.
I have been able to stretch the legs to get some relief but the back just won't stretch. I should be ale to sleep it off and get a workout tomorrow to loosen it up a bit. A good workout will let me settle into the weekend and the race on Saturday.

The race info is at http://www.badtothebone.biz/mambo/index.php?option=content&task=view&id=65&Itemid=86

The trail I followed as the Mills Creek Trail from top of Bald Mountain to the base at end of Turkey Pen Road. All of this is in or adjacent to Sherando Lake Campground and the George Washington National Forest.

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Chi Running and Effort-Pain

2007-02-14T12:26:00.000-05:00

I found this book at local bookstore in the summer of 2005 and the subtitle ..Injury Free Running " caught my attention and I paid for the book.
The following day I flew to Colorado to crew for a friend ashe ran in the Leadville 100 mile Endurance Run. I re-read the book on the return flight and have since studied it and appiled only a small portion of thetheory to my running.
I am impressed with what the book says and so far with what has happened to my workouts and my body. The real measure will be later this year as I add miles and effort to my running and training.
I am a fan of the Walk -run methods espoused by jeff Gallwoay and other coaches- I am emplying them while using the Chi methods. I recently purchased Chi Walking and will see what that has to offer and will review here later.

ChiRunning: A Revolutionary Approach to Effortless, Injury-free Running
"…this remarkable program offers a completely new way to run without effort or injury."
- Beryl Bender Birch, author of Power Yoga

Currently reading Vegetarian Sports Nutrition and will review it in the near future.
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Early Morning Motivation

2006-11-04T16:53:00.000-05:00

All summer and fall I can get up and workout but now that is is Extra dark in the morning I am finding the motivation a little more lax.

I love the cold so that is not th problem I think that deepdark morning is just a killer.

Today was geat as it was a little over 25 when I ran at 5:05. Just need to do it .

Legs feeling solid and running going well- Need to Just do it like some company says.

Cheap Talk? Check out Yahoo! Messenger's low PC-to-Phone call rates.

Who has had knee pain? How did you deal with it?

2006-09-07T11:03:00.000-04:00

After having had 7 surgeries in my college football career I started runningto stay in shape and maintain general health. Well with proper shoes and careful workouts I have survived nearly 20 years of running- 6 marathons and numerous 1/2 marathons-10 milers and other races. As the big guy I do these for run and a change of pace from regular running.
Recently had a bad twist of the left knee- the worst of my knees- and the pain has styed with me. I think the major challenge has been my weight. So doing my rehab I am also very seriously looking at my diet and weight. I know the impact dairy and salt plays and I am looking at some others. may go Vegetarian and raw. I will never get small but I hope to be reasonably small (255-265 lbs) and i think that may be the biggest tool to help my legs.

Anyone have any ideas- history?
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Knee feeling better and back-- back to normal.

2006-08-26T07:29:00.000-04:00

Survived the day yesterday and made it out to a nice vegetarian dinner. Still leaning in the vegge direction for my diet. The removal of dairy has had a positive impact and the occasional slip or mistake have not thrown me into a tailspin.
I have joked about the need for a meat detox center or lifelong omnivore- heck I was a carnivore for much of my life especially the athletic(football-when muscle was everything) period.
Thinking seriously about going fully vege and heavily raw to see how that impacts my weight and general well being. Looking forward to the impact on my energy and recovery from exercise. And of course pain. Leaving all dairy behind eliminated all of my plantar fasciitis pain, after nearly a year of suffering(in both feet).
More later. Less pan hopefully.
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The back is getting better

2006-08-24T12:43:00.000-04:00

Dug out my YOGA FOR RUNNERS book and stretched for a long time each of the last few days.
feeling a lot better andwent for an easy walk this morning and will go more tomorrow if all is still solid.

Doing some ab work has helped as well. Will keep it up and focus hard on it the next month- maybe make it a habit .

I will see how it goes. Is a six pack too much of a goal? I mean abs not beer.
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Going everyday- builds knee strength and flexibility

2006-08-17T13:52:00.000-04:00

All of the pain and trouble I have been having with this knee have been helping me learn a bunch of stuff about myself, my body and my future.
The FIRST is that I have to go out and work my body to keep it functioning- resting the sore and damaged joints is only bad for them. Now I don't go crazy but I go regularly. I also rest and ice them when they are BAD.
Second is the value of diet. I mean this 2 ways- keeping or getting my weight in a good zone and what I actually put in my body. If I eat crap ( salty, sugarry, processed,....) I feel it even if just a little in the midst of a good eating day. I eat raw fruits and veggies as well as many vegetarian meals. I have not gone completely vege yet and may still do that- but right now it is a" most of the time thing".
The real value of shoes and treating my feet. if I take care of my feet and wear the best I will feel it and know it all the way up my legs.

Time to ge back to work- lunch is over (tomatoes, cukes basil and oregano( from garden) with vinegar and EVOO)

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Knee hs given up- Time to start from scratch.

2006-08-14T15:05:00.000-04:00

As the left knee- the worst one- has given up I have started from scratch as a runner/walker and feel good so far.
My plan has 3 parts:
1) Walk daily for 30-60 minutes and measure comfort-pain level
2) treat pain with RICE and take proper food and herbals for inflamation
3) Do the rehab exercises and continue to see the strength and stability increase.
4) Do more trail waking to get the lateral stresses and strengthening that will improve the knee for future runs.

Watch food and stick to lower caloric density foods and get full that way with occasional fruit or juice fasts to clean out the waste prodcuts of my workouts.

May need to get to racing weight BEFORE I can train for racing- instead of reaching it while training....

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Hiking and Running- Both Workouts ?

2006-08-05T16:43:00.000-04:00

I am wondering how my planned hike tomorrow will translate into training miles and time. I ran today- an easy (SLOW) couple of miles in the early morning heat and plan a long hike tomorrow.
I will not calculate it in my running log but will note the time, terrain and approx milage. I know it will all add up in he calorie burn and especially in the psychic benefit of hiking in the mountains, surrounded by trees, birds, bugs and Nature. If we choose the right trail we may even get to as waterfall and take a cold dip in mountain spring water.
My knee has been bothering me and I worry about tomorrow but not enough o cancel the trip The hike I am planning has a few turnaround points if the knee becomes a problem.
Now to finish the day at the storeand head home or a good meal and plan tomorrows food and drink for the hot mountain morning and afternoon
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2006-07-31T11:33:00.000-04:00

Marathons for the Average Runner

Holy Moley is it hot today !!!

Still hot and sticky and i took an ice cold soak and shower this morning. We are approaching 100 degrees today. Only went 9 miles today ( (MAYBE- WENT 110 MINUTES BUT EASY) and I drank 2- 22 oz handheld water bottles and bought a liter gatorade when almost half mile from end. That only helped a little.

Still drinking right now- need to quit coffee , even iced coffee. Like yerba mate, try it iced with lots of lemon.
Keep working and stay cool.

2006-07-29T13:24:00.000-04:00

Weekend on the road.

I have een thinking of posting my workout plans and keep updates here. This will be a blog and running log. As I train for an as yet undetermined race I work towards the 50 mile mark. I was targetting the JFK 50 Miler in November but we have a race to put on that day here in Virginia.
The knee has bugged me but maybe not enough to prevent a fall race. It will prevent a fast race, BUT being 6'8 and over 290 does that already. Back home today and got in a nice recovery today and sweated through a 5 miler met a few friends shot the bull and ran back about 3.5 miles this leg.
Tomorrow go off-road and try some speed on the trail then spend the day being traned to be a safe food handler at sporting events at the local college. Volunteer to raise funds for local YMCA and sell goodies at college football and basketball games.

Have a great weekend.

2006-07-28T14:38:00.000-04:00

On the Road AGAIN!!?

2006-07-27T15:30:00.000-04:00

Back on the raod - medium level knee pain.

Got back out today and felt great. Knee was stiff and sore but loosened up and felt OK. Got in nice workout and got good and sweaty. Need to get replacement Heart rate Monitor. Now my runs are "moderate" which is slang for barely moving to Olympic moment.
Spent most of the run thinking of new website under production. Bought name and some web help last night from godaddy.com. Will be fun to create and manage a running site and blog. camp-marty.com is focused on running, volunteering at races especially Ulta distance races.
My aid station has been known as Camp marty for 4 years now so it has its own website.
As i type i am still sweaty from my run and i took and ice cold shower and drank plenty of fluids- i sit here naked dripping.... Better suit up an dget going

have a great week.

2006-07-26T11:07:00.000-04:00

Whoa! My knee is killing me.

Made it about 200 yards after my warmup and the knee clicking and clacking was too much and I backed off and walked a little- can't do it today.
Got home and did floor exercises for gut, chest and back. Heavy focus on the core and iced the knee a little. Then went through a good stretching regimen(sweating- yoga like). Feel fine now and should be goods to go tomorrow- get a run in while daughter is in pool practicing for next weeks YMCA Nationals.
Also made sure I took my garlic, ginger and turmeric to help with inflamation and pain. Glucosamine seems to be helping- may not regenrate inside of knee but may help retard deterioration.

Lots of water and juice (and a little bit oficed coffee).

2006-07-24T13:54:00.000-04:00

WOW- So thats what a day off is like!!!

I know rest days are often recommended and I am a big fan of Jeff Galloways book and website but I still run everyday and then get burnt out a little.

Took Sunday off and feel great. I didn't even work in he garden(besides alittle watering.

I stretched in the morning when I ate and had coffee but stayed in my sleeping suit(nude ) as I watched a movie (Caddyshack) and then got a shower and went to store for dinner food and then watered the veggies and watched another movie.

Felt great, refreshed this morning. Went for a Easy, easy run. Fired up for the rest of the week,

2006-07-21T11:34:00.000-04:00

WOW- Cross Training can be Painful !!!

Spent the day in the mountains and we did plenty of hiking on pretty severe terrain. Had fun, felt great and even stretched when i got home( like any workout).
Man was I sore and really didn't feel the bad knee- well everything else hurt. This morning Ihad lots of new and interesting discomforts. I did some exercises and stretching and felt better and went out for an easy weekend prep run. The target was an hour and I was close. The suggested tempo was upbeat with some speed intervals- did not do those.
When I did the first speed up I felt it in a few sensitive places but kept at it. As I tried the next pickup I really felt it and decided it was a good day to be careful. It became and LSD day- but the kinks from yesterday worked out and even the knee pain was reduced- I think the distance on the rough terrain gave it a good test and strengthened it.

Have a great weekend.

2006-07-19T09:55:00.000-04:00

What to do in this heat?

As a fan of the winter with the snow, ice and cold temperatures I dread the approach of the heat.
Now I love the spring and summer for the colors and the opportunity to garden but the heat is always a challenge.
As the real heat hits I have adapted and adjusted to the heat but it is still uncomfortable and potentially dangerous.
Now I break into a sweat tying my shoes so I need to be vigilant in hydration and fluid replacement. So I do 3 basic things every day.

1) Drink water all day long ( I carry 2-4 one literwater bottles)
2) I carry water (and maybe replacement drink) when I workout {and I drink it}
3) I replenish electrolytes and fluids after workouts. Post workout drinks include a glycogen replacement drink with a 4-1 or 5-1 carb to protein mix, often with a small amount of Omega fats.

I usually train in the morning so I don't have to make adjustments in the warm seasons. After nearly 20 years of running I know I need at least a quart/liter of water after an average run. When I go further or do a particualrly difficult workout I need to increase my intake during and after the workout.
Sweating safely in Virginia

2006-07-18T10:49:00.000-04:00

WOW walking really does get me in shape!

I have followed Jeff Galloways training methods for a number of years. The balanced combination of walking and running in every workout has helped limit and reduce the amount of pain in my already damaged knees. It also helped me do well in several marathons and halfs.
Now that my bad knee has really been bothering me I have embraced walking as the exercise of choice. I lace up my running shoes and hit the road for a brisk walk and get the heart pumping and according to my HRM I am reaching a good training zone.
This has me focused my training as well. I do somewalks as I would train for races. Up-Tempo walks, fartleks, hill work aand sone L.S.D.

The side of this is the benefit in my head of getting out even with some pain that stops me from running. I have maintained a reasonable level of sanity by getting out a sweating on a regular basis.

2006-07-17T17:05:00.000-04:00

What can I do when my legs hurt?

A normal and regualr problem that larger runners have is pain in the legs. The pain may be the result of overuse(resulting from size) or actual trauma from earlier runs or other activities.

Pain can be handled with
1) R.I.C.E.
2) Stretching
3) Strengthening
4) Dietary adjustments
5) Exercise adjustments

1) We have all heard of Rest, Ice, Compression and Elevation. This is always helpful when there is pain an inflamation.
2) Stretching is helpful when the pain in muscular or connective tissue related. Many times a tight joint or muscle will force the body to operate outside of normal- resultingin pian and maybe an injury.
3) Occasionally a muscle imbalance or weakness will be the culprit in pain and discomfort. Strengthening the appropriatemuscle will help relieve or eliminate the discomfort.
4) The diet can be looked at in 2 ways A} maybe we need to lose weight and the other often less focused is B} What we eat may be causing the pain- salt, dairy, wheat, sugar....
5) Do more walking instead of running . Walking for 15 minutes run/jog for5.....
maybe even get on the bike once in a while

2006-07-14T15:49:00.000-04:00

As a bigger runner I constantly get asked questions about running and size. Many of the questions center on the pounding and pain resulting from being a big runner.
I have many answers that I give them. These answers are the things I do to keep running regularly.
1) Correct shoes- kept in good condition.
2) Proper Pre- and post run preparation and recovery routines
3) Proper diet
4) Proper hydration - all day long
5) Daily habits to maintain strength, flexibility and mobility
6) Workout variety to mantain enjoyment.

As a bigger runner and former football and basketball player{with a history of orthopedic surgeries} I have tried many gimmicks and tools to help my health but regular vigorous endurance exercise is the only thing to keep my body, heart and mind in shape.

2006-05-18T11:19:00.000-04:00

Marathons for the Average Runner

Through personal experience I know that the average runner with average health and fitness(in the legs and joints- not systemic health) can start from minimal movement and run a marathon in 9-12 months.
Now you won't go to the Olympics but you can toe the starting line and finish with fun.
This allows for 2 months to get started and be able to run ( better run/walk) 2-4 miles. At this point the athlete is ready to slowly start adding miles and milestones to the training.
Now we add distance and time to the training. Build distance up to the 13-15 mile mark over he next 4 months.
During this phase the athlete can and should run some 5k and 10k races. This will serve several purposes. A) have fun with a group of runners B) Learn how to run in a crowd and settle down and relax durng a race C) Learn pacing D) meet people and make friends to run with.
From this point on alternating weeks you add 1-2 miles to the long run or add 20-30 minutes to the long run. Ultimately you will run 20-22 miles and be on your feet for 4- 4.5 hours.

The first marathon will be an accomplishment and challenge but you will cherish the experience and the fitness gained during it.

2006-05-09T15:47:00.000-04:00

Marathons for the Average Runner
As I run and walk every day I see all kinds o f people out on the road and many not.
Why are so many of the runners out every day little people? I don't mean petite but where are all the big men and women?
As a Clydesdale runner in a nuber of races I truly see and feel the beneifts of regualr or even daily endurance exercise. As I talk with other large people I have learned that many are scared of the pain of starting to run.
Others use the excuse of old injuries or arthritis as excuses to sit and watch TV . Many of these people could get out and do an easy walk as well as others can go for a run.
HOW DO WE GET BIGGER PEOPLE OUT RUNNING?

How can wehelp bigger runners and walkers to gt out there?
More to follow. Thanks and happy running.

2006-03-29T11:12:00.000-05:00

The Charlottesville Marathon (www.charlottesvillemarathon.com) is an exceptional race for everyone. It includes the best of Charlottesville and Albemarle County ,Virginia.

Running Times magazine noted-"Considered by many to be the most scenic marathon in the east".

beautiful course rolling through Albemarle County's Horse ans wine country. Majestic views of the Blue Ridge Mountains and tremendous run through and around horses and horse farms.

A USATF certified course- but a challenging one.