Saturday, November 30, 2013

Marathon week 11/30/13

On Monday morning I headed out for my early run and it was about 19 degrees with a real feel of 10 degrees.  I used a 4:1 run/walk/run ratio.  The only thing to report is that this was the first time in a while that I got out for my run before work on Monday.

Thursday was the Turkey Trot in New Cumberland.  This will be my fifth year in a row running/walking this run.  I don't race this run, because it's more fun and I like to get my wife involved.  This year we had my wife, 2 1/2 year old daughter, and my wife's friend.  I was planning on sticking with my wife, but they told me to just go ahead and run with our daughter in the stroller.  Well this was an interesting experience because she was not happy at all to be in the cold.  It was very windy and overall cold.  I pushed my daughter and since she was crying and making a racket people generally moved to the side for me.  I wasn't running the race to be competitive, but I did pass several people with and without strollers.  I had a good time and we'll do it again next year.  Hopefully my daughter will enjoy it more next year :-).

Today I ran a "nice and easy," but cold 5 mile run.  It was what I had on my schedule from the Jeff Galloway training book.  Next week I have 6 miles with a magic mile and then the following week I have 20 miles.  I'm looking forward to the 20 mile training run and I hope that there won't be any rain/snow for that run.  I found that even though I ran in temps below 20 degrees this week it wasn't so bad on the days the wind wasn't very strong.  The wind and precipitation is what makes it more difficult.

I am excited and somewhat nervous about running long distances in the winter.  This is going to be the first time I've really kept up with the longer distances throughout the winter.  My race schedule next year is going to be simply 26.2 with Donna in Jacksonville Florida in February and the Bird in Hand half in September.  As of today I am officially registered for Bird in Hand in September.  Bird in Hand was my favorite in 2013.

Thanks for reading!  If you want to support me in my journey to 26.2 with Donna you can go here:

#runhappy, #rundonna

Saturday, November 23, 2013

17 mile training run: Marathon Training

This week was very interesting as I did not get my weekday workouts done when I wanted to, but they are still done and I count that as a victory.  I ended up doing Monday's run in the evening.  This was a VERY windy day (15+MPH winds).  It was great going out, but coming back was interesting.  I saw two other runners out that night.   My Thursday AM workout consisted of a run of about 3 miles in the morning and then spin class.  I was proud of myself for getting both in since I've tried this several times in the past and it hasn't worked out like I wanted.  Typically I would say or plan to do both and actually do neither.  For some people going for a run and then spin class wouldn't be a big deal, but for me it is a huge deal :-) especially since that meant I need to leave my house by 4:45am!

Today I had a 17 mile run on the schedule.  This is the third longest training run I've ever done so I was excited about it and curious how it would be different this time since it's the farthest I've run using run/walk/run.  I am happy to report that I feel good after this run.  During the run the last few miles were a little rough.  I think this is because I haven't adjusted my ratio yet.  I used the same ratio as I did for the half-marathon (2:30/1) for the entire run.

Here's where I am truly converted to the Galloway run/walk/run.  Before when I did long runs I was out of commission for the day.  Today it was clear that I needed an ice bath and not just a cold water bath.  After the 10 minutes in the freezing cold ice bath I felt much better.  I haven't had any issues walking up stairs or doing what I need to do today.

Today was the first time in over a year that I brought music and podcast along for the run.  Don't worry I used only one headphone and I did not have it very loud.  I also used my knuckle lights so I could see where I am going and so that I could be seen.

This whole process has been amazing.  I was able to be contemplative during my run and I appreciated that I had over three hours to think and just enjoy being outside.

This marathon that I'm training for is not about getting a personal record (I likely will, but that's not the point).  The point is running for those who can't.  My mission has not changed because whether I'm raising money for breast cancer research or for leukemia/lymphoma I'm still raising money for those who can't and I'm still making sure I am keeping in mind how important it is to #runhappy

More on my journey next week!  Thanks for reading and feel free to give feedback.

Saturday, November 16, 2013

Marathon Training week 11/16/13

I went on vacation to NC this week to visit family, but I still stayed focused on my running goals.

I wanted to go longer on these first two runs, but I kept it short and simple.  On Monday I did a run where I ran a total of 4 miles.  This was a fun run because I ran 3 miles to Krispy Kreme doughnut store and had two "hot now" original doughnuts.  I then ran a mile back to the house.  The cool part is that this last mile was my fastest mile and I actually had a negative split for this run.  I used 4/1 ratio.

The second 45 minute run was supposed to be on a greenway, but I took the wrong part and ended up on ECU campus so I had to go the other way.  It was cold and I did not have the proper clothes (just long shirt and shorts, but no gloves).  I never did warm up from the run and it was icy on the wooden bridges for the greenway.  Overall it was a good run.  Used a 4/1 ratio.

Today I was back to my normal route.  I had a 5 mile run including a magic mile on the schedule for today.  I ran the first 4 miles at an average pace of 10:56/mi.  I ran it like a normal long run so I used 2:30/1 ratio.  The last mile was my magic mile and I ran it in 8:06 which I'm pleased with since I haven't run anything fast since the Hershey Half marathon.

I'm still working on "resetting" my training and focusing more on endurance than on speed for the marathon in February.  Again, I'm not so concerned about a specific time goal for the 26.2 with Donna.

I spent some time during my vacation to focus on my mindset so I can overcome any obstacles to my training.  One of my big goals this training cycle is is to make sure that I get as many of my runs in the morning as I possibly can (because this helps me at work and also helps me have more time with family in the evening).  Also I'm going to make it a huge priority to make sure I make it to spin class and/or spend time in the pool doing water running.

The greatest blessing lately has been seeing my two year old daughter starting to get into running in the house.  Can't wait til she can run her own races :-)!

#runhappy #rundonna #runwalkrun

Thursday, November 14, 2013

26.2 with Donna

Dear Friends,

By now you know that running has become a major part of my life.  Not only is it a coping skills to handle stress in my life, but it also allows me to help causes that I am passionate about.  In 2012, I raised funds for the Leukemia, Lymphoma Society (LLS) and trained for my first marathon with Team in Training (TNT).  I was so empowered by this experience that I knew I would run a marathon for a specific cause again soon.  Well, that "soon" is now.  It is one thing to run races to get a personal record (which I did in 2013), but I find it much more fulfilling to run for a cause greater than myself.  This reality will help me get up at 4:45 AM when it is cold and windy.

On Sunday, February 23, 2014, I will be joining thousands to Celebrate the Finish at the 7th Annual 26.2 with Donna. My goal is to cross the finish line of the marathon event, and feel great that 100% of the race proceeds and EVERY PENNY of funds raised will go to breast cancer research and care.

26.2 with Donna is the only marathon event in the country dedicated to finishing breast cancer. 70% of the funds go to bench top research at Mayo Clinic. What does this mean? Bench top research is high risk, high reward research not traditionally funded by typical methods. With marathon funds, Mayo Clinic has established a Translational Genomics Team that will change the protocol for the treatment of breast cancer. WOW! The remaining 30% of the funds go to The Donna Foundation, serving the critical financial needs of those with breast cancer today.

So even though I am not required to fund raise, I want to support this important work that is saving lives and helping those who need it the most. That is why I am asking my friends and family to contribute.

Please make a donation and let’s finish breast cancer together!  My goal is to raise 2,620.00 for the cause.  Crazy goal right?  But I know I can do it with your help.  

My personal fundraising page is:

I would be honored to have your support.  Thanks!  Again, I'm doing this for those can't.

Nate Wagner
"A river cuts through rock, not because of its power, but because of its persistence."--Jim Watkins

Saturday, November 9, 2013

Transition week 26.2

Transition week

Today I had an awesome 14 mile run that started at 5:30 am.  I like the sound of that :)!

This week I transitioned from the half marathon training plan to the full marathon.  As I'm sure you are aware I am training for the breast cancer marathon in February in Jacksonville Florida.  I'm very excited about this because running for a cause makes the miles go by so faster.  It's bar to roll over and go back to sleep to an extra 60-90 minutes when I know there are people suffering from in this case breast cancer.  I am honored to be able to raise money for this awesome cause.  

Back to my training.  I ran 30 minutes both Monday AM and Wednesday PM.  Both runs were great and were certainly therapy runs for me.  I ind that if I miss my Monday run completely it throws off my week.  

My priority for this week while I'm on vacation is to make sure I get both Monday and Wednesdays run in the morning.  I'm not sure what ill do as far as cross training but ill be sure to do a bunch of walking with Emma and Cindy and just with Cindy.

So why a marathon now?  Why 26.2 with Donna now?  Why not continue working to get under two hours in the half  marathon?  Great questions!  For one going for a time goal takes a lot of the fun away from running.  There is a place for speed work and getting faster and I am doing that.   I am working on endurance and building my running base.  Why 26.2 with Donna in Florida?  Primarily because of Jeff Galloway, Chris Twiggs, Donna Deegan, and Kevin.  I was introduced to this marathon through the extra mile podcast.  Also the pace groups use run/walk/run.  This really excites me because that will take the guesswork out of my training.  The biggest reason why I want to run this marathon in 2014 is because of the awesome cause and that it is the only marathon that focuses completely on breast cancer.  100% if any donation goes to research and patient care.  It doesn't get any better than that!  If you want to donate please go to my fundraiser page.  Thanks for reading and considering a donation.

Sent from my iPod

Saturday, November 2, 2013

Recovery week and 26.2 with Donna

This week I my 5 mile recovery run at an 11 minute pace.  This was very easy for me and I had to hold back, but it felt REALLY good.  Amazing like I typically feel after a long run :-).

I found during these past two weeks that I was very lax on getting up in the morning during the week.  I'm not proud of this, but it's something that's been a habit that I'm trying to break.

I have the ultimate way to break that habit because I'm officially registered for the 26.2 with Donna on Feb 23, 2014 in Jacksonville, Florida.  Our hotel and flight are both booked (thanks to my super supportive wife)!

This training cycle is going to be different than any other.  First, this will be the first time I follow up racing a half marathon (that was my goal for the fall) and transitioning to the full marathon.  Also this is going to be different because I'll be running with a Galloway run/walk/run pace group in Jacksonville Florida.  I'm SUPER excited about this because I will have people that are running my same pace and using the same method.  That was the biggest thing that was missing in Hershey this year.  I know I would have pushed myself a lot harder if I had others who I knew around me (not making excuses... I just know myself as a social runner).

In a lot of ways this marathon will be different than the Marine Corps Marathon.  For one, I am not sure I'll have someone who I know that will run most of the marathon with me.  But as I mentioned above, I will have lots of people in the pace group who I can talk with during both the running and walking.  Something else that's different is that we (meaning my wife) had to take care of the details of how we were getting there etc.  Also the biggest thing that will be different is that I'll be doing some significant long runs in the cold weather.  I know this is going to be a challenge, but I'm up for this challenge since I already know I can do the distance (with proper training).

Things that will be similar are that I will be running for a cause.  Last year, I ran with TNT and I raised money for LLS (Leukemia and Lymphoma Society).  This year by just paying my registration fee I am raising money for breast cancer research.  I will also be raising money.  My plan is to have a few events in addition to using letters and social media to raise funds.

Here is more about the 26.2 with Donna.  This is a direct quote from the marathon website
 "26.2 with Donna The National Marathon to Finish Breast Cancer is the only marathon in the country dedicated solely to breast cancer research and care. 100% of funds raised by runners and all donations benefit bench top breast cancer research at Mayo Clinic and to help meet the critical needs of women in need with breast cancer through The Donna Foundation. Thanks to the support of our fundraisers, donors, runners and sponsors we have raised more than 3 million dollars since 2008.
We sincerely appreciate your contribution and support – your partnership to the cause is paramount.
It starts with a run.  It only stops when breast cancer is finished."

I would be honored if you would contribute to this cause.   My fundraising page is: