It is three days after the Wine and Dine 1/2 marathon. Looking back on this race, there is good and bad. I’ll start with the bad first.
- I didn’t get the finish time I was looking for.
- I got to see my son run his first race!
- My wife showed a lot of guts just to finish this race. I am very proud of her.
- I managed to survive the race with no new injuries.
- All of the modifications, except one worked to perfection.
- Another medal!
The only issue during the race was dehydration. That was caused by more than likely, loss of salt. My black running shorts were almost white with salt stains after the race. During the coming weeks, I will change the diet a little bit to prevent this from happening.
My next scheduled event, there may be a 5K or two in between, is the A1A Marathon. You will notice, there was no “1/2″ in front of that word!
The gang in Fort Lauderdale are feverishly working on this years medal. And what a medal it is!
I can’t wait to run this race!
Training will begin or should I say resume, after Thanksgiving. In the meantime, I may have to revert to my old high school football days and start “two-a-days”, aka, two trips to the gym for some extensive low impact cardio training to lose weight. I need to shed roughly 30 pounds by January and then settle into the last 10 pounds, the month leading up to the race. That will be roughly 40 pounds of weight loss.
The “diet” will be just a standard healthy diet of fruit, vegetables, meats, in moderation. The family will have to live with the effects of a lactose/fructose intolerant individual, but it will only be for four months! If I can take it, so can they!
I’ll start the food diary next week and post daily to chart my progress.
Stay tuned…this should be a hoot!
Saturday was race day. In the morning, we went to Marshall’s first race ever. A 200 meter run. Another bus ride to Wide World of Sports.
We took Marshall over to his grandparents and then, went to lunch at the Outback. Once we got back to the hotel, we went in the hot-tub for an hour. Chatted a bit with Jen, then off for a pre-race nap. It was a little later than we thought, so, time to get ready.
Teala, ready to race!
We loaded everything up in our race bag, and headed for the bus. We left the hotel at 7:10 and got to the corrals at about 7:45. Only 2 1/2 hours to go before the race!
We sat around, looked at some shows, did our final prep, and then, it was race time!
For this race, I went on a low carbohydrate diet as I felt so good after the Race Around the Lake, except for the broken legs, and thought that I would have enough fuel for this race. I was right. Fuel wasn’t the problem.
After the Race Around the Lake, it was discovered that I had severe stress fractures in both tibias. No training for 5 months and the training I did do, was minimal. Several short runs and one 10 mile run. None was done at “race speed” in an attempt to let my bones heal and not to injure myself. That seems to have worked.
Changing shoes also seemed to work as I am happy to report, there was no shin pain during or after the race.
Two weeks prior to this race, I was doing an inspection and climbing through an attic. I twisted my right leg and my foot got caught in one of the trusses. There was instant pain in my right knee, the “good” knee, followed by swelling, later that night. I iced my knee every night and kept it wrapped up until race day. I suspect there is torn meniscus or possibly, a torn medial collateral ligament. I’ll find out later this week.
I had hopes of running this race as at least as fast as the last race, 2:50, but since I hurt my knee, I didn’t even know if I would finish. Even with the pain in my knee, I didn’t take any medication. No Advil or Vicodin. There was some question as to if the drugs may have caused or been part of the massive cramping at the race around the lake. I wanted to eliminate them as a possible cause. Since I hadn’t used either during any of the training runs and no cramping developed, I didn’t want to change that for the race.
Finally….time to race:
Mile 1- 13:20. This was a fast start, even though I inadvertently set my walk interval at 1: 55 instead of 55 seconds. During a walk interval, I reset my run/walk interval to 35 running/55 seconds walking and used that for the entire race.
Mile 2- 12:37. What turned out to be the fastest mile.
Mile 3- 12:56 I sped up in mile two to make up for the mistake in the run/walk settings. 13 minutes per mile was my goal for the first half of the race.
Mile 4- 13:05 Everything was going fine, until, one of the fairies decided to do a “crazy Ivan” and ran me off the road! I landed in a hole in the grass and felt a bunch of pain in my right ankle and knee. Great…just what I needed.
Mile 5- 13:21 I finished 5 miles in 1:05:19 which was under my 1:06 goal.
Mile 6- 13:33
Mile 7- 13:32 Through the first seven miles, I was running just about where I expected to.
Mile 8- 14:12 I had been drinking a bunch of water as I wanted to prevent the cramps that occurred during the last race. Unfortunately, it appears that lack of water wasn’t the problem. Halfway through mile eight, I began to feel the “little balls” in the back of my left calf. This is exactly the same time as in the Tower of Terror race that this began to happen. I walked, stretched, drank more water, and the cramps went away…for a little while.
Mile 9- 15:54 Now, both calves started to cramp up. I was fighting through it, but even walking was hard.
Mile 10- 15:02 I was still cramping, but was able to walk “like a duck” which seemed to take some of the stress off of my calves.
Mile 11- 16:53 The slowest mile I have ever run. It was filled with walking, drinking as much water as possible at the drink station, stretching, anything I could think of to finish the race.
Mile 12- 16:11 Still fighting, but, after taking a few cups of Powerade, the cramps started to subside.
Mile 13- 15:23 Starting to run a little bit normally heading to the finish.
Chip Time: 13.1 miles –Time 3:13:42–Average pace: 14:47. Almost a half an hour slower than my last race. And, 20 minutes slower than my first Wine and Dine race last year.
Endomondo: 13.5 miles –Time 3:14:06–Average pace: 14:19
The electronics, The Galaxy S4 phone (still had 60% battery left), Run/Walk interval, Endomondo, and WinAmp music player performed flawlessly. The Endomondo tracker is pretty accurate. The times were only 40 seconds apart and with the zigzagging, I am sure I ran more than 13.1 miles!
After the race, both knees hurt, but that was to be expected. The left knee is a disaster as it is, and the right knee was injured prior to and during the race. The toenail that was injured on my trip to the Keys three weeks ago, didn’t fall off during the race. It did today! As for energy, running on a low carbohydrate diet, I had all kinds of energy after the race. We didn’t get home until 5:00 am! If my math is correct, that would be staying awake for 23 hours straight…with a 13 mile race thrown in!
Monday, there is a little pain in my calves and the right knee is swollen. Fortunately, I have today off. I plan to take two weeks off to let my body heal. Then, on to marathon training.
The schedule is to see my team of doctors to make sure no permanent damage has been done and that no surgeries are required, then start the weight loss and training.
In approximately three months, I will run my first marathon. Words I thought I would never hear in my life!
The plan is to run on a low carbohydrate diet, with an infusion of carbohydrates prior to the race. Also, five of my six water bottles will be filled with Gatorade. The Powerade, although it tastes horrible, did seem to help with the cramping. Once I get into the 15-20 mile training runs, I’ll see what happens. The most important part of this run, although disappointing from a results standpoint, is that with the exception of my right knee, I feel fine. I could probably run today if I wanted to…but there will be plenty of time for that in the coming months!
Thanks to everyone who has liked or commented on my blog or FB page. Your encouragement is appreciated!
Another race in the books!
Before I get started, I would like to thank our friend Jennifer Upton – Disney Travel Specialist with Mousekeplanner. If you are planning a trip to Disney, contact Jen!
Next, I want to congratulate my wife on finishing this race. Although she ran it last year, this year, a month prior to the race while trying out a new set of shoes, she either broke a bone in her foot or damaged a tendon. Running for nearly four hours, on an injured foot, takes a lot of guts. As the kids say, “Mad Props” Teala!
And now, on to the Wine and Dine weekend!
Checking into the Caribbean Beach Resort
Apparently, the replacement of refrigerators was not completed for our room!
Marshall, Stitch, and “Spi-tor” seemed to be having a good time though!
Ahhh, our chariot!
We arrive! This should make an even 200 pictures of the “ball”!
The waterfall at Canada. Every time Marshall goes to Epcot, we have to see the waterfall!
Race packet pick up. I would have taken pictures of the Expo, but how many pictures of the same ten vendors do we need?
The “Brown Derby”. Although it was a bit pricey, it was great. Note: Do get the steak here!!! Also, the grapefruit cake dessert, which everyone raved about, wasn’t worth the hype. Stick with the flour-less brownie!
After dinner, time to watch the Osborne Lights:
This concludes the family part of the weekend, well almost. We still have Marshall’s first race tomorrow.
At long last, race week is here!
I am hoping tapering off will help me to a faster time for this race.
The goal is 2:30. We will see how close I get to that.
After the race, I’ll post an update and a review.
So far, we have spent a lot of time at the Wine and Dine festival…….mostly the Wine portion! Tonight at dinner will be the last of that, probably a glass or two, then tomorrow will be in race mode.
This week is race week simulation of the upcoming Wine and Dine race, three weeks from now.
But first, the weekend!
I got a call from my good friend Paul that he was making a trip to his Keys house and I was asked to go. A weekend of diving and fishing in the Keys…I just can’t pass up! So, seven of the “usual suspects” were rounded up. Some went by car, others, like myself, accompanied Paul down from Lighthouse Point to Islamirada by boat.
Here we are under power:
Time for a little fishing:
All in all a relaxing weekend. Thanks again Paul!
Of course, there always has to be at least one incident. While I was putting away my dive gear in the back of the boat, the large hatch fell and landed directly on the joint of my big toe. Here is the result of that:
I suspect right around mile 10 of the Wine and Dine race, my toenail will fall off!
Tomorrow will be a quick, hopefully, three-mile run and this Saturday, we have the Breast Cancer Awareness run/walk in the morning, then I will attempt to run 13.1 miles Saturday night.
If you wish to donate, please follow this link: Donations
I’ll post the results of that run Sunday, if all goes well.
It would also appear, that I probably shouldn’t have eaten the delicious fried grouper, redfish, and snapper Saturday night. I thought I got all the breading off, but alas, yesterday started the violence that is being “gluten-ized”. The bloat, weight gain, and bathroom issues are in full swing. Hopefully, by tomorrow, everything will have “cleared” my system. If not, the three-mile run will be very interesting!
The diet this week will be very low carbohydrates and a minor variation of the Atkins diet. This will help with losing the 8 pounds I gained in three days and also help get my system working so I will be burning fat during the run Saturday night.
Until Sunday………..Run, run, run run run…..
This time last year, I was writing about my first ever run, the 2012 Tower of Terror run. It is hard to believe that it is only been a year ..it seems much longer!
The wife and I made the decision not to run this race this year as our schedules were just too crazy, besides, the recent injury to her foot more than likely would have prevented her from running anyway. I, on the other hand, while training for the Wine and Dine half Marathon, bumped up the mileage a little bit, so, I did run 10 miles Saturday night! This was a significant point in my training. This run was run as close to “race day conditions” as possible.
I started the run at 8:30 pm. As this is a training run, I’ll keep it short.
Miles 1-3: Time: 39:43. The fastest lap was lap one at 12:26 and the slowest was 13:42. As is usually the case, the first three miles are spent figuring out how to run without pain in various areas.
Miles 4-6: Time: 40:48. Fastest lap:13:03, slowest, 13:44 I was a minute slower overall, but, running at a comfortable pace.
Miles 7-9: Time: 44:33 Fastest lap: 13:58, slowest lap, 15:48 which included a water fill of three of the six bottles, should have filled them all! Mile eight was, once again, a test. At this point in time, I was wondering if I might have to call the wife to come get me!
Mile 10: Time:15:16, the second slowest lap of the 10. Actually, probably the slowest as the slowest included a water stop.
Total time: 2:20:20
Last years time at the Tower of Terror run: Chip time: 2:20:30.
If my math is correct, that would be 10 seconds faster than last years run! Of course, this was running by myself in pretty decent conditions. The race conditions last year and this year, were hotter with more humidity. This training run did have heat, 84 degrees, and humidity, 70%, but, there was a nice breeze for the most part, which made the run quite enjoyable.
The aftermath: I was expecting some sort of pain somewhere, and my body did not disappoint! The good news, is that the pain was in my heels, which adding the gel inserts I have, should correct. There was no pain in my legs and not even a hint of a shin splint. Looking at the bottoms of my shoes, although they are wearing on the outside, they are wearing evenly. This would probably explain the lack of hip pain as well as any other pain. I appear to be actually running “level” and not to one side or the other.
Modifications: Since the disaster after the race around the lake in April, I knew some things had to change. The first was the switch to a stabilizing shoe, the Saucony Omni 12s. Next, was to add some cushioning, so, the blue pads I had in my other shoes were installed. This eliminated all of the pain in my shins. I am also running wearing the Zensch calf compression sleeves. The compression socks were too tight and both feet cramped up when I ran in them. I also switched my fuel belt, upside down, so now my phone is on the left side and goodies pouch is on my right. This allows for three bottles of water to be mounted somewhere near each side. Before, there were two bottles that were in the small of my back, which when running, is quite annoying as they tend to bounce up and down with every stride.
Speaking of the phone, the Galaxy S4 performed flawlessly and only used 20% battery during the run. Much better than the old Atrix2. The apps, run/walk interval, Endomondo, and Winamp, also worked perfectly.
Tomorrow will be a four mile run or 45 minutes, whichever comes first. I will try the gel inserts for my heels and hopefully, that will eliminate the remaining pain in my heels,especially the left heel. It feels like the bone spur in my left heel is growing and may be on its way out of my foot at some point in time. It has taken on the shape of a Klingon battle cruiser!
It would appear, that everything I have done to correct the shin splints, which lead to the fractured tibias, is working. Hopefully, this trend continues as I gear up for the A1A Marathon next February! Two days after the run, I have no pain to speak of.
This weekend, I am going away to the Keys for a little fishing and diving. I may actually get a run in Saturday. The following week will be short runs and a 14 mile run Saturday night. That will be the true test and give me a better picture of where I am at time-wise for the race. Four more short runs, then race-day!
At long last, it is time to start training for this race! But first….a run-down of the previous months activities.
August started off with some very good news. Our son, who has a cyst on his brain, got his annual MRI done. Last year, the result was that the cyst had shrunk, slightly. This years result was that the cyst has shrunk considerably and that we do not have to put our son through the MRI process for another three years!!!!
Moving on…..Spring Lake 2013.
Since 1992, when I received an invitation to Spring Lake Golf and Tennis through my business, I have gone every year to “get away from it all”. Somewhere in the 90s, I decided to make it a tournament and invited a few friends. Now it has morphed into a 5-day event filled with drinking and golfing, complete with hats, trophies, and a good time for all.
And now, finally, actually time to start training!
The first thing was to go on the Atkins diet and eliminate a bunch of carbohydrates. Then it was time for a new set of shoes.
While we were up in Stuart, we decided to visit a running store Fleet Feet. This store, is where Jeff Galloway has appearances and also a running team.
I spoke with one of the individuals in the store, told him about my injuries, and more specifically the recent injuries to my tibia. He recommended that I switch to a stability shoe.
I tried on a bunch of shoes, and ended up with the Saucony Omni 12 in size 11 and a half. The shoes in the store were too narrow, however when I got home, I ordered the shoes from Zappos in size 11 and a half, 2E.
I first tried a quick half mile run around the block. There were was no pain in my shins or knees. I gradually worked up to a mile running in these shoes.
Last week was my first official training run which was 3 miles. The time was a lot slower than what I was running at but there was no pain.
- DISTANCE 3.33 mi
- DURATION 45m: 59s
- AVG. SPEED 13:49 min/mi
- MAX. SPEED 9:17 min/mi
The next run was 3.8 miles and again no pain.
- DISTANCE 3.80 mi
- DURATION 54m: 01s
- AVG. SPEED 14:12 min/mi
- MAX. SPEED 7:14 min/mi
Saturday night was my first long run which was almost 7 miles. The heat is still present as well as the humidity! The run was accomplished at a 14 minute mile pace which is about a minute and a half slower per mile, then what I was running before.
- DISTANCE 6.54 mi
- DURATION 1h: 36m: 51s
- AVG. SPEED 14:48 min/mi
- MAX. SPEED 9:57 min/mi
The good news, is that there is no pain in either leg! The run also was done, as have the other training runs, with no Advil or any pain killers of any type. Now it is time to work on the speed. This run was also done at night to simulate the Wine and Dine race conditions. If it is going to be 83 degrees and 250% humidity, I am ready for it!!!
I was going to trim the running down to two days a week, but, I have some ground to make up, so, Tuesday and Thursday, will be short run days. Saturday will alternate between long runs and speed runs, of 4 miles.
I am still working on the strength training, chest and arms, Monday, Wednesday, and Friday, back and shoulders, Tuesday and Thursday. I appear to be fully recovered from the shoulder surgery. Every workout I am getting stronger and in a few weeks, I will just work on weight training using lighter weights.
The weight is at 230 pounds and I am hoping to lose 15 pounds prior to the race, in six weeks.
We also purchased new phones, the Galaxy S4. All of the running apps work flawlessly on this phone! This phone also does almost everything my computer can do! In fact,most of this post was done on the phone!!
I’ll try to give daily updates, but more than likely, it will be one post, Sunday.
Since I wore my black Tower of Terror shirt to the gym, that is the title of the post today!
Speaking of the gym:
|Seated Biceps Curl||3||15||70|
|Shoulder shrugs for traps||2||20||35|
|Standard Bench Press||3||12||155|
A very nice workout, with no pain. So far, I have managed to have a workout and a round of golf with no pain! I can’t wait to start running next month. Seeing the wife come back from her six-mile run yesterday really got me antsy!
In preparation for my return to running, I am on a full-blown Atkins induction diet for the next two weeks. After that, I will be in Sebring for almost a week for my annual golf tournament. I’ll try to stay on the diet…………………………………..
This is a big week for young Marshall as he has orientation Wednesday and his “entrance exam”, really, an entrance exam for kindergarten, Friday. All we had to do was show up! He is excited because we went to his new school, Renaissance at University, last week to drop of his medical clearance, and doesn’t want to go to his “crappy” old school anymore. Saturday we got uniforms for him..another $200.00! We have to get all of his school supplies this weekend.
Tomorrow would be a run day, but, as I am still under the doctor imposed ban from running, I’ll have to find something else to do. The last three months, and in particular, the last two weeks have really added a few unwanted pounds, which will be gone in a short week! I think a round of golf may be in the works as nine holes in a year really isn’t a good tune up for 100 holes of golf!
The food diary will be posted tomorrow along with whatever type of “cardio” workout I decide on.
Everyone have a great day!
It is really hard to believe how fast the days go by! Almost a month since the last post!
To start with, I am adjusting to playing Mr. Mom. Things are not quite as hectic as I have figured out the key words to get young Marshall out of the house on time. The wife is beginning to get a little bored with the hour drive each way to work, but, she loves her new job.
Speaking of work, that four-letter word has been haunting me! I have already started to break into the Stuart/Palm City market and am averaging one inspection a week there. By the time we move, I should be doing three inspections a week and fishing two days a week! Still on the house hunt and waiting for one of two options to open up. We are thinking of buying a home that is a little larger than this one, moving in, then selling this home and buying a rental property….or three! I figure with three rentals, that should pay the mortgage on whatever home we decide on and put a few bucks in the bank! The other option is to buy our “dream house” on the water..which we haven’t found yet! Next year will be a big year!
Meanwhile, on the body front, I am finally pain-free, well as pain-free as a soon to be 53 year-old can be! I managed to play my first round of golf in almost a year, and aside from a twinge or two of pain in my right shoulder, everything feels pretty good. Only got in 9 holes, but, hey, you have to start somewhere! In three weeks I have four days of golf so we will see how much pain I am in then.
September brings the long-awaited return to running!!!! I am really excited as I have a bunch of new nutritional information as well as running information to test out. I am planning on a gluten-free, low-carbohydrate, no fructose/lactose diet as the wife has informed my the these items may be contributing to some other “issues” I seem to be having. Getting old sucks!!!
Until next month…………………………………
The update is, that we will be moving next month!!
It looks like our move next year has been hastened by the four hours of driving time between my wife and myself and the $1,200.00 fuel bill last month!
We will be moving to either Stuart of Palm City where we will rent for a year to get the “lay of the land” then, sell our home here and buy up there. In the meantime, we will be renting our home here in Coconut Creek.
As the boat will be moved soon, it was time for some repairs. First, the complete flush of the tilt/trim motor fluid and now the motor goes up and down, like it should. Next, a set of tires for the trailer and then a little engine and canopy work, and the Mako will be back in action!
I have cancelled my membership at the gym and July will be my last month there. In Palm city, they have a 24 hour fitness!!
On the running front, the left leg is completely healed and there is no pain in my right leg. It is probably 80% healed so, it looks like training will resume in September. There is a running store in Stuart and also I have access to physical therapy, to prevent any further injury. It appears as though the stock $29.95 shoes from Target are the best shoes to walk around in. Those inserts I got from Sports Authority never made it back to the store, fortunately for me as they are now in these shoes. That appears to be helping in the recovery!
It looks like the size 12 shoes in the neutral pronation will be my new shoes. We will see what the running store gurus have to say.
August is a big month. My annual golf tournament, Marshall gets his tubes out and his annual brain scan, then….off to school for him!
I can’t wait until September!!!!
And now, courtesy of my friend Kenlie, Friend Making Mondays!
Ten Simple Questions
1. When you looked at yourself in the mirror today, what was the first thing you thought? Why am I here?
2. Do you prefer to pay for things with cash or plastic? I use the credit card for everything..we get rewards points for our Marriott and Disney cards!
3. What is one word that you use too often? It is a phrase, “In the end”..
4. Who is the last person outside of your family who said “I love you” to you? My friend Paul…a “survivor”!
5. When was the last time you wrote a letter to someone and mailed it?About 25 years ago.
6. Have you ever been called upon for jury duty? Yes.
7. How many keys are on your key ring? None! The Durango has a start button and a key fob. I do have 150 of those plastic things for every store imaginable!
8. List two characteristics that you want to change about yourself. I wish I could relax a little more…..
9. Do you bring your own shampoo and conditioner when you travel, or do you use what the hotel provides? Yes, but they are in Disney bottles!!
10. What is your birthstone? Do you like it? Peridot, some sort of green stone. It is what it is. I’d prefer either Ruby or Amethyst.
Now it’s your turn to answer this week’s questions. Don’t forget to come back and link up in the comments! Happy Monday, friends……