Basic Rules Of The Long Run

Well, well, well....

We finished our last long training run for the Mercedes Marathon this morning. During any long training run, my mind can wander to strange places and today was no exception. As the miles clicked by, I created my own "Basic Rules Of The Long Run" list of undeniable training truths.

Rule #1 - never trust the weatherman... go outside and look up. The forecast for this morning was breezy with a steady rain, changing over to snow. Actually we never got a drop of precipitation, frozen or otherwise. We spent a good hour last night and this morning obsessing over what to wear, how to layer, how often to change, etc. I knew with rain, wind, snow and temps in the low 30's the waterproof outer gear would be required, but someone please tell me... has there ever been a waterproof jacket that didn't make you sweat like a pig? So... we stashed jackets, dry gloves, dry shirts and hats so that we could change mid-run, but all for naught. Sounds like Cape Cod weather, eh?

Rule #2 - Relax. Sounds a little strange to have to mention this, but when running one must remember to breathe. Breathing is easier when you aren't tense, and it's easier to relax when you have good posture. Things start to get serious at about 12 miles, but I focused on keeping my shoulders back and my head up, eyes fixed at about 30 meters ahead (that's where Cindy usually is, not a bad view, if I may be so bold). Not surprisingly I caught a good second wind.

Rule #3 - That which does not kill me makes me stronger. No pain, no gain. Every race we run, at about this point in the training, we get pretty banged up. A lot of little nagging aches and pains. I've learned to listen to my body and take what it gives me. For example, I've learned that after about 2 hours of running my IT Band on my right leg will begin to complain. Experience has taught me how to deal with it, to relax (see Rule #2) and pay attention to my mechanics. Pain is actually my friend, sending me little warning signals and giving me all kinds of useful information. After all, that's why we call it "training". We're breaking down muscle tissue so that, when it recovers, it will be stronger.

Rule #4 - Rest is good. At about mile 18 this morning, I remember thinking, "Just 2 more miles. Then a hot shower, a hot bowl of cereal and a nap." I love naps. It's funny... when I was a child I fought my parents tooth and nail over having to take a nap. The truth is that they were really smart! The older I get the more I appreciate taking just a little time to snooze. This morning I only got in about 45 minutes, but boy, was it worth it!! I was so refreshed when I woke up.

Rule #5 - Shut up and run. I told this to myself several times today. At mile 8 I thought about how cold my nose was getting. Then I thought, "this is just training, what are you going to do on race day? Just shut up and run." At mile 14 I started to think about how tired I was. Then I thought, "this is just training, what are you going to do on race day at this point? You've barely passed halfway, so shut up and run." At mile 19 I thought about the soreness in my calf muscles. Then I thought, "this is just training, what are you going to do on race day at this point, when you're running faster and you still have more than 10k left? You gonna quit or are you gonna kick? Just shut up and run."

All this sounds a little crazy, I know, but for me, it works. We ran the last mile with a little kick, a little over a minute faster than the overall pace. Like I said earlier, my mind does strange things over the course 20 miles. Cindy has a much simpler method. She sings. Maybe I should try that sometime.

'Twas The Night Before The Last Long Run

Tomorrow is the last long run before the Mercedes Marathon, a 20-miler. I always look forward to these, and this one will be a different sort of a challenge. The weather forecast is calling for..... snow!! Yes, in the sunny south, I think we may be running in a good coating of the fluffy white stuff. It should be a lot of fun, as long as we're careful. The pace will be a little slower as we'll have to watch our step. We'll have to put on the waterproof gear, grin and bear it. I can't wait for the hot shower afterwards!

More after the run...

Mid-January Ramblings

I finally bought a laptop this week. Dude, I got a Dell.... I'm actually posting this blog entry from the dining room table. Oh what fun... I'll likely get a new email address this week so Cindy and I don't get confused.

Speaking of confusion, we've had another wacky weather turn here in Fort Mill this week. Highs have been in the 60's, lows in the 40's, and yes, it's finally made me ill. Running with a cold is no fun at all, but the Mercedes Marathon is in 4 weeks, so on we go.

Speaking of running, this week is a "down" week, longest run is 12 miles. Next week we do our last 20-miler before we start the taper. It's hard to believe the next race is right around the corner. We're really excited about it. Can't wait to see Roddy, Janice, et al. Can't wait for that mountain at mile 23. We had so much fun on it last year. Hopefully this time Roddy won't be having surgery and we'll get him to wait for us at the top.

Speaking of waiting, it seems that patience is not one of the virtues possessed by Ashleigh's beau, Michael. When Cadet Dockery phoned princess yesterday to she if she would come visit, he was informed she was busy with school work and would see him today. Well, about 4 hours later, he shows up outside her dorm. Here's the funny part... at The Citadel, cadets cannot leave campus during the week unless they are exercising... our boy Forrest ran the 20 miles from his dorm to hers!! Unbelievable!!! He's paying for it today, those muscles are just a little tender. He's got it bad for the princess....

Speaking of the princess, Ashleigh started 2nd semester classes this week. She's getting her lab science credit this time around, botany. Auntie Pam, you two should have lots to talk about next time we're in Falmouth.

Speaking of Falmouth, we're thinking of a trip this spring. How does this sound to the folks on Hickory Hill? Getting in the mood, I'm reading Thoreau's Cape Cod, again. We do miss seeing you all, and I'm getting a craving for Coffee O.

Speaking of Coffee O, it's time to grab a hot drink for my throat and get ready for the weekend activities. Hopefully I'll have enough of a voice to lead worship on Sunday morning. If not, one of the gang will take over and I'll just play and smile.

Speaking of smiling, I hope everyone has a wonderful, blessed weekend with family and friends. Love to all...

Happy New Year!!

Happy 2008!! The calendar says 2008, but the marathon training schedule says it's Tuesday, time for the Yasso 800 workout. So... Cindy and I went to bed early last night, got up this morning and headed to the town park for our version of a New Year's celebration. We did see some other folks along the way, including our neighbor from down the street who's still enjoying the pecan pie we baked for him on Christmas Eve. After the run we showered, woke the children, and all headed to Starbuck's in Baxter Village for breakfast. For the training record, let it be so noted that Cindy had a decaf soy milk vanilla latte with a slice of low fat cinnamon swirl coffee cake, and Evans had a decaf non-fat milk coffee, also with the low fat coffee cake.

While we were enjoying our breakfast, it occurred to me that our friends from Falmouth would be, at that moment, kicking off the annual Hangover Classic, a Falmouth Track Club event that consists of a 7-mile (sort of) run, brunch and various "awards". One of these years we're going to surprise them and actually show up. Nothing like a brisk run through the Sippewissett hills to get the blood pumping for the new year!

The next race (drum roll please) is the Mercedes Marathon in Birmingham, AL, February 10. We did this one last year. The course is quite challenging and while we may not beat our time from Marshall, we're hoping to get close. It will be good to see our McKinney clan, and John sure is looking forward to hooking up the XBox 360 to the huge HD television.

That's it for now.... we'll keep you updated on the training. I wish all a happy and prosperous new year!!