Running For My Life

Featured on www.RunIndiana.com

2008-03-02T22:38:00.004-05:00

I have had the extreme pleasure to have my co-worker, Vamsee Gadagottu, here in the US for three weeks. He is from Hyderabad India and we've worked on the same project for the past 2.5 years. In November 2007 he ran the Hyderabad Half-Marathon. While the 10K race is the more popular distance, Vamsee decided to "go the extra mile" (pun intended) and complete the full 13.1 miles. This didn't surprise me as Vamsee applies the same energy to his job as he does to running.

When I realized he would be in the area on the HF4 weekend, I asked if he wanted to run the race with me. Of course he said yes. If I was in India and had the chance to run in a local race, I know I'd jump at the chance. So this small 100-person-or-so race in Huntington, IN can honestly say they have gone international ... how cool!

A photographer from RunIndiana.com got wind of this and decided to take a few pictures and write a feature story. Originally published on 3/2 at http://www.runindiana.com/runindiana.html, I've copied it below in case it eventually gets purged off of that website. Thanks RunIndiana.com for the honor to be featured on your website.

Dave

Runner from India competes in Frozen Four race...
MARCH 2 - If they gave a prize for the runner who traveled the farthest to run the Frozen Four in Huntington Sunday afternoon, Vamsee Gadagottu was the clear winner.

Gadagottu, an IT employee of General Electric and citizen of Hyderabad, India, is in Fort Wayne for a month-long work-related visit. He returns to India in another week.

Dave Craker, Gadagottu's host and supervisor, invited Gadagottu to partipicate in the Huntington race as a way to experience small-town Indiana running.

Although Gadagottu has run few races, he participated last year in a half-marathon in his native country.

Craker, also new to the sport, marked his second anniversary of running at the Frozen Four. In his first year of running, Craker ran marathons in Chicago and Grand Rapids.

Start of Year 2

2008-03-02T21:26:00.005-05:00

Today's Huntington Frozen Four marks the start of my second year of racing. My goal this year is to run each race faster.

With the way training has been going this winter, I am feeling that goal is in serious jeopardy. I was able to get in a 10.5 mile long run in on Valentine's Day weekend when my wife and I went on a special get-away to the UP of Michigan. Last weekend I was able to do an 11 mile long run. But my mid-week mileage has really suffered. With bad weather and a business trip to Louisville, I've only be able to get in 3 to 4-mile runs on treadmills only 1 or 2 days. Going from low-mile, mid-week totals to a double-digit long runs is tough and I can really feel it the next day in my extra-sore legs.

Yesterday I ran only 8 miles. In part because, strange as it may sound, I felt my body was telling me I needed a step-back week and also because I didn't want to be sore for the Huntington Frozen Four today. I met up with the PR Training group at Swinney Park to start the run. It was cold and the Rivergreenway was in bad shape as parts that had recently been under flood waters were still icy. Unfortunately one of those places caught me off-guard and down I went. My right hip and right elbow took the brunt of the fall, but I was able to get up and continue on. Even though the fall happened just past mile 2, I was able run 6 and run/walk the last two miles.

Today was the HF4. I wasn't sure how things would go. During warm-up I felt good. The weather was about 45F. It was by far the nicest day yet this winter. As the race started and I had a decision to make: run with Vamsee, my co-worker from India (more about that in the next post), or try to go for a course PR. As the gun fired, Vamsee jumped out to a 20 foot lead over me and maintained that for awhile. That told me he was open to running our own races instead of trying to hang together. The first mile felt very fine and I knew I had a good shot at bettering my time from last year. Remembering that I told Vamsee I expected him to run his best even if that meant beating his "boss", I decided to do the same and go for the PR. With split times of 8:15, 8:39, 8:44, I realized all I had to do was run the last mile sub-9:00 to beat last year's time. I was shocked when I crossed the finish line and realized I ran the last mile in 7:56. I've only run a sub-8:00 mile split in 2 other races but they both were the first mile. After a really rough winter, to run a course PR by a minute and have my last mile sub-8:00 was a real encouragement.

The first race is done and I'm really psyched that my goal is within reach. I don't think I did my best at the Nutri-Run last year, so I'm looking forward to setting another course PR (and distance PR) in 3 weeks.

Run on.

An Incredible 2 Years

2008-02-11T22:07:00.000-05:00

Wow, I just realized it has been 2 months since I last blogged. A lot has happened:

- I turned 43
- Christmas, New Years
- 2 races
- VERY COLD Weather

The wind and cold were just brutal for the Just Plain 10K and the Fanny Freezer 5K so my times were a bit off. I'm hoping that as the temperatures warm up, so will my times.

I would love to say that this chart reflects my stock market portfolio the last 3 months of 2007. But unfortunately it reflects my weight gain. The low point of 179.5 was the week before the Chicago Marathon. I'd love to say that Thanksgiving and Christmas are to blame. I'd love to say it is because I reduced my mileage so I'm burning fewer calories. Of course, both of those are true, but the real reason has been that I've had an "I ran a marathon, I deserve a bowl of ice cream" mentality. It's time to get serious again. I'm sure my slower times are in part due to this extra weight.

Training for the Indy Mini has started. Unfortunately the weather (and motivation) have been bad so I've only gotten in one 8-mile long run in the past 4 weeks. I've had to resort to running on a treadmill a lot. Last year, that was fine because I hadn't experienced an entire summer of running in nice weather. Now the treadmill seems so unbearable. This is where I have to dig down deep and suck it up and just do it. At this point last year I was up to 11-mile long runs.

Last night I had the pleasure and incredible honor of speaking at the Fort Wayne Track Club's (http://www.fwtc.org) annual banquet. They asked 3 people to speak: Zach Raber, coach of the Carroll (Fort Wayne) High School boys and girls cross-country teams who had a terrific season, Rebecca Hollenbaugh (http://beccascancer.blogspot.com), a veteran runner who epitomizes strength and courage in the face of incredible adversity, and myself, a beginning runner. I shared the past 2 years of my life emphasizing how sometimes dreams bigger than one can ever imagine can seemingly sneak up on you. It was great to publicly thank my friends that have been such an encouragement. The speech was well received and I was humbled by a standing ovation when I finished.

The fact that the speech came on the week of my 2-year anniversary helps to mark what I believe will be a significant turning point in my life. I have been showered with much praised over the past two years for what I've been able to accomplish. For that praise, I'm very thankful. But, I did not do it alone. Much of the credit goes to my family, friends, medical staff and fellow runners. But, I'm ready to move on from the role of the "once-fat-guy" to the role of the new Dave. I ultimately don't want to be known just for losing weight. I want to turn my newfound zest for life, health and love of running into a life of encouraging others to become the best they can possibly can be. My story is not an end in and of itself, but a springboard to motivate others to succeed. Volunteering to help out with races, helping train obese people to walk the Fort-4-Fitness 4-mile event in September and even encouraging strangers while out on my runs are just some of the ways I plan to make a difference.

One final note before I end. I have been applying for new life insurance and I found out last Friday that I qualified for the best premium rates available. This results in a nearly $60 savings per month for the amount of insurance I've applied for. I started to get teary-eyed when my agent gave me the news. It certainly defines a tangible measure to the success I've had. To go from morbidly obese to top-notch health is something that wasn't even on my radar screen of possibilities when I started 2 year ago.

Happy Anniversary

2007-12-11T21:41:00.000-05:00

Today is my one-year anniversary of first lacing up the shoes with the intent of turning running into a serious endeavor. Wow what a year it has been !!!

What was I thinking back then?

I wasn't thinking of all the things I could accomplish in a year or what I'd be writing today. I wasn't thinking Indy Mini or Chicago Marathon or Grand Rapids Marathon. I wasn't thinking of PR Training, Tammy and the new friends I'd meet. I wasn't thinking of 5:30 AM runs in the dark or of sub-zero blizzards or of falling or ERs or of injuries or physical therapists or sports massages. I wasn't thinking about a summer of 130-plus-mile months or road-trips to races. I wasn't thinking of sub-2 hour half marathons or sub-10:00/mile marathons. I wasn't thinking of being chosen to blog my training for the Chicago Marathon or being a valued member of a race committee for an inaugural half-marathon in Fort Wayne or being chosen as a guest speaker at the Fort Wayne Track Club's annual banquet.

None of that was remotely in my mind.

I was thinking just one thing: "It is possible." It is possible to develop a training plan to be able to run a 5-mile Nutri-Run race in 3 months. That's it. That's all I was thinking. Just a simple belief that I might be able to train to run 5 miles in 3 months. Maybe looking back that seems like such a small, easy goal. But back then, it seemed like a major but possibly attainable endeavor.

Looking back now I realize how important that little thought was. It was the most important thought of all my thoughts. In that simple "it is possible" phrase there is belief, history and hope.

A belief in myself. A belief that I could accomplish something athletic that had eluded me my entire life. A belief not built on a wild idea or a whim but built on 10 months of history. A history of new-found accomplishment. A history of successful weight loss. A history of walking that became ever-increasing aerobic endurance. A history of seeing myself change before my eyes into a person I had only dreamed of but never thought I'd ever meet. A history that gave me hope. Hope to accomplish even more. Hope to dream bigger dreams. Hope to believe that the next thing is possible. A belief that drives me to leave my comfort zones and try something new. And so the upward spiral of success goes. Action based on belief based on history that drives hope that even bigger dreams are possible that drives action ...

My belief that I could maximize my weekly weight loss while on the Optifast diet with exercise drove me to walk daily. My success with walking gave me the confidence to try to walk the treadmill at the fitness center (it is very intimidating for an obese person to go to the gym). Success with walking on the treadmill gave be confidence to try the elliptical. Success there led to running on the treadmill,
> Which led to taking up running as an official endeavor,
> Which led to signing up for the Nutri-Run in December (I signed up so early I was the first to register and wore bib #1),
> Which led to training that demonstrated that I could possibly do the Indy Mini and Chicago Marathon,
> Which led to signing up for PR Training (which was the only way to get into the sold-out Indy Mini),
> Which led to Tammy and friend and better training,
> Which led to a sub-9:00/mile 10 mile goal run,
> Which led to believing I could run a sub-2:00:00 Indy Mini,
> Which led to believing I could complete the Chicago Marathon,
> Which led to a sub-10:00/mile Grand Rapids Marathon,
> Which now leads me believe that I can succeed with whatever I set my next goal to be,
> Which gives me the confidence to push on through tough times now, because I have done what it takes to succeed in the past and I am a winner.

It all comes down to the belief that "it is possible" and turning that belief into action.

It all started with the first simple step I took on February 15, 2006 during my first lunch hour on the weight management program.

What am I thinking today?

Today my dreams are bigger than my next race; bigger than accomplishing something new in 3 months. Today I can think about what I will write a year from today.

I will report on how well I did on accomplishing my goal of repeating all of my 2007 races with improved times in all of them. I will report on my experience of being on the F4F race committee. I will report on my continued dream of one day directing a road race. I will report on how I gave back to Lutheran Weight Management and helped train a group of obese people to accomplish their first 4-mile race. I will report on the lives I've touched to dream big dreams. And I will report on the big dreams I hope to accomplish the year after that.

It has been a good year.

The Power of a Plan

2007-11-06T20:01:00.000-05:00

This past week was the first week since I started running that I didn't have a plan. And I floundered and lacked motivation. I ran/walked 1.5 miles on a treadmill on Wednesday and ran for 5 miles on Sunday. My legs felt like tree trucks. I've also gained 10-11 pounds in the past 5 weeks. Ouch! I can feel it and see it. It is amazing that now I'm slender, I can notice a few pounds visually and physically. When I was 305, a few extra pounds went unnoticed; that's now no longer the case.

I know it is OK to take some time off. I have intensely trained for months now and I need to give my legs and body a rest. Yet, if I don't have some plan, I'm afraid I'll squander my off-season away and not be ready for the 2008 season to pick up in late January.

During Nov, Dec and Jan I'm going to run 3-5 miles two or three days mid-week and 5-10 miles on the weekend and spend the other days working on my core and upper body strength. I'm still going to run the same intensity: 1 tempo, 1 easy, 1 long, etc., but just not as many miles.

I'm also going to try to make the next 3 months fun so I'd like to run a fun race once a month and try to add some variety in my routes and running. Hopefully this will be what can carry me through the upcoming holiday season and keep me motivated. But I need to make that plan!

Halloween Fun

2007-10-31T23:23:00.001-04:00

My daughters wanted to canvas the neighborhood for candy on Halloween. Instead of being a parent that just followed along in the street, I decided to go "in costume."

But what should I go as?

Why not a marathon runner?

Does this really count as a costume?

The #1 bib was the one I was assigned for the Nutri-Run back in March - one of the "benefits" of being the first person to register for the race. Of course I had to wear my GRM shirt and medal :-)

GRM left a burning image

2007-10-30T00:40:00.000-04:00

Monday night was 2 days before Halloween and we hadn't carved pumpkins yet. Every year I try to do something unique. Last year we vacationed at Disney World the week of Halloween so my pumpkin was a glowing Mickey Mouse with smaller pumpkins for the ears.

Well this year there was no question what I wanted to carve. What do you think?

Happy Halloween !

GRM - The day after

2007-10-29T22:39:00.000-04:00

I remember the day in December when I first ran 3 miles in under 30 minutes. I was so proud of what I accomplished. I’m still proud of that day, but today I can blog in bold letters MARATHON IN LESS THAN 10:00 MIN/MI !

To say I’m ecstatic over my performance at the Grand Rapids Marathon would be an understatement. My goal was to start with the P. Diddy 4 hour 14 min (9:41) pace group and stay with them for 18 miles before I expected to fade and finish ahead of my 4:22:11 goal. That’s exactly what I was able to do. I lined up with them at the start with Kara, the PR Training runner I carpooled with to Grand Rapids. The congestion of runners walking to the starting line pushed Kara and I ahead of the pace leaders. We ran the first 3 miles expecting them to quickly overtake us. But it turns out that didn’t happen for me until mile 18.

Everything about the race weekend was wonderful and a total contrast from the Chicago Marathon. All of the race weekend activities centered around a gorgeous YMCA. Parking was ample, close, convenient and FREE. The expo at the packet pickup was small, taking up the floor space of a basketball court, but had a nice mix of clothing, shoe, health and charity exhibits. The race shirt wasn’t just another cotton t-shirt destined to spend an eternity with hundreds of other race day t-shirts in the dresser drawer. But instead, it was a long-sleeve Brooks hi-tech shirt with a tasteful logo that I will use often training this winter. There was plenty of great food at the pre-race pasta dinner. While standing in the buffet line I met a man who had run the Antarctica Marathon to the South Pole who had fascinating tales to tell. At my table were a local runner preparing for her first marathon, 2 members of the 50 States Club (one running her 25th marathon) and a fellow Chicago Marathon participant looking for a better performance. It was fun to hear about other races around the country and to share “war stories” about Chicago.

Race morning started out at a crisp, clear 31F and warmed up to the mid-40s by the end. Being that cold at the start, everyone’s breath was visible. I commented to Kara, “Look at all those runners in front of us smoking. You’d think they’d take better care of their health.” At the 4-mile mark we passed a sign announcing that we were entering the City of Walker. I mentioned to Kara that on race day it should be renamed City of Runners. If ever have the good fortune to run the GRM again, I may “vandalize” that sign the night before the race. At the 5-mile mark, dense fog rolled across the course. We literally had our heads in the clouds.

Photo of the fog

Velocity-challenged runners could start an hour early at 7 AM. This was for people who didn’t think they could complete the full marathon in less than 6 hours. In previous years daylight savings time ended 5 hours earlier so the sun would have been peeking it’s head over the horizon. But this year, with the time change still a week away, they started in darkness. I made sure I got there in time to cheer them on. There were 123 people that decided to take this option including Neil Sauter who would smash the world-record by more than an hour and a half for completing a marathon on stilts in 7:23:01. The funny thing is that even on stilts he still beat four people. I stretched to give him high-fives at the start and then again when I passed him at mile 11 and again at 12.5 (him) / 13.5 (me) (it was out-and-back portion of the course).

Photo of Neil (I love the look on the lady's face)

The aid stations were every 1.5 miles and well-stocked with water and Gatorade. Some of them offered extras like Gu, gummy bears, orange slices, pretzels, Oreos and pickle juice (yuck!). My one criticism of the GRM aid stations is that they varied as to whether Gatorade or water was offered first. Some aid stations serviced runners going both directions on the out-and-back portions of the course so that may have been the reason some seemed to be set-up backwards. At one aid station I reached out to grab a cup of water and just as my fingers were closing around the cup, the volunteer pulled the cup out of my hand. I wasn’t happy at the time, but I suspect that she was distracted and we didn’t make eye contact.

The course was beautiful. Except for the first and last miles, the course followed roads and trails in and around a huge park. Unfortunately, that didn’t make the course conducive to spectators. That is one thing that Chicago excelled at over Grand Rapids. The crowds were nearly everywhere in Chicago cheering loudly the whole time. The crowds at the GRM were sparse and often the spectators were straining to see the runner they were rooting for instead of cheering for everyone. At one point I said, “Let’s make some noise people,” and they started to cheer. At Chicago I noticed people had their first name on the front of their shirt. At the GRM, I wrote mine on my bib and enjoyed being cheered for by name.

Grand Rapids is a beautiful city with an awesome downtown. The friend I stayed with drove me through several eclectic neighborhoods on the near east side. I hope that the GRM grows enough to foster better support from the city so that the race can traverse through its streets. The trail along the shady riverbank is generally wide enough, but one section of the course follows a path that borders a smelly sewage treatment plant that is really too narrow to adequately accommodate the bi-directional traffic. Replacing those 3 miles with three miles through the city would be a definite plus.

But the biggest plus of the GRM was the laid-back, friendly atmosphere. This can be directly attributed to race director, Don Kern. At every turn, he looked to interject humor and lightheartedness into the race. For example, we didn't have the typical pace groups; we had celebrity pace groups. Try to run P. Diddy's marathon time of 4:14:54 or be one of George W. Bush's Presidential Running Mates and run his time of 3:44:52 or beat Oprah's time of 4:29:30 (which I desperately wanted to do since Oprah failed at the same weight loss program I succeeded with). Billed as a marathon for marathoners organized by marathoners, everyone on his staff had run one or more marathons. That experience showed in many of the details of the race. The staff and volunteers were exceptionally friendly and Don was even at the finish line to shake everyone’s hand.

Photo of Don at the finish line

I will definitely consider running the GRM again.

For those of you who like numbers like I do, you can check out my per-mile splits below.

Right now I’m still focused on the physical aspects of the race: time, place, pace, weather, how I could improve my race strategy, etc. I don’t think I have even begun to scratch the surface of how running a marathon has impacted me at a mental, emotional and spiritual level. Like the radio advertisement said, “It's more than just a marathon - it's a life-changing experience.” Just like in January when I signed up to run Chicago I had no appreciation for the training required for and the true demand of running 26.2 miles, I don’t think I fully appreciate what completing a marathon means for my psyche.

Until next time …

Dave

P.S. I did sleep with my medal Sunday night.

Mile	Split	Time	Average	Mile	Split	Time	Average
1	9:48.2	9:48.2	9:48.2	14	9:36.6	2:14:29.2	9:36.4
2	9:37.5	19:25.7	9:42.8	15	9:49.7	2:24:18.9	9:37.3
3	9:50.5	29:16.2	9:45.4	16	9:47.7	2:34:06.6	9:37.9
4	9:20.2	38:36.4	9:39.1	17	10:04.6	2:44:11.2	9:38.5
5	9:34.3	48:10.7	9:38.1	18	9:38.6	2:53:49.8	9:39.4
6	9:15.9	57:26.6	9:34.4	19	10:20.7	3:04:10.5	9:41.6
7	9:42.3	1:07:08.9	9:35.6	20	10:24.7	3:14:35.2	9:43.8
8	9:25.9	1:16:34.8	9:34.4	21	10:54.8	3:25:30.0	9:47.1
9	9:41.4	1:26:16.2	9:35.1	22	11:07.6	3:36:37.6	9:50.8
10	9:33.3	1:35:49.5	9:35.0	23	10:20.8	3:46:58.4	9:52.1
11	9:36.0	1:45:25.5	9:35.0	24	11:05.3	3:58:03.7	9:55.2
12	9:46.0	1:55:11.5	9:36.0	25	10:20.5	4:08:24.2	9:56.2
13	9:41.1	2:04:52.6	9:36.4	26	11:08.4	4:19:32.6	9:58.9
13.1	Estimate	2:05:54.3	9:36.4	26.2	9:18 pace	4:21:34.0	9:58.6

Grand Rapids Marathon Results

2007-10-28T20:16:00.000-04:00

4:21:34 SUB 10:00 min/mi pace (9:58 to be exact)

I beat my goal by 37 seconds !!

I'm pretty tired ... I'll blog more about the great race in the next day or two.

Full Results Here

Taper week meets Halloween week

2007-10-26T15:13:00.000-04:00

Remind me next year to do my fall marathon well BEFORE Halloween week. I am finding that it is difficult to resist the Halloween candy and I'm not burning as much of it off running. I'm up about 4 pounds from Chicago. Although not too critical, I will be interested in seeing how it all plays out.

Monday I ran 5 @ 9:29 and Tuesday another 5 @ 9:34. Wednesday I did REALLY light elliptical for 30 mins. My heart rate didn't go over 90 and I didn't break a sweat. But the gentle motion helped to work out kinks in the legs.

Thursday morning was really cold - 41F with strong winds so it felt like 35. It is supposed to be that cold or colder and slightly windy on Sunday. I haven't run in the cold in such a long time that I wasn't sure what I should wear. So I decided to do my final 3-mile run as a race day simulation. I wore my supply belt around my waist, pinned gels to my shorts - yes SHORTS, donned my hat, gloves and long-sleeve tech shirt and ventured over to the Summit MS track (I'm leery of running streets in the dark now after falling)

All in all I was surprised at how warm I was after running the first mile as long as I was out of the wind. Near the south end zone the wind kicked up and I started to shake in my shoes. I think I'm going to not risk it and wear my running tights to make sure my legs stay warm for the 4 to 4-1/2 hours I'll be out in the elements.

All of the training is over. Tomorrow morning I leave. Sunday is race day.

Just for yucks I decided to add up how much I've run since I started in December. Drum roll please ... A grand total of 1067.5 miles. That's over 40 marathons and 175 hours of training. I've burned over 144,000 calories ... that's over 41 pounds. Interestingly, I ran one third of the miles the first 5 months prior to the Indy Mini, the next third the next 3 months and the last third these past 2-1/2 months. That really puts it in perspective to me as to how much I've ramped up the training for a marathon versus just a half.

Unless something major happens this will be the last blog entry until Sunday night when I post my results of the GRM.

Later

Why run a marathon?

2007-10-23T16:26:00.000-04:00

That's a question many people who have never run a marathon ask. And it is often hard to put into words.

A local radio station in Grand Rapids is running a couple of race promos and the 30-second sound bits are posted on the Grand Rapids Marathon home page. One of them answers that question very well.

People set goals
They put their plans into action
They've put in endless miles of training and dedication
And now it's here - it's race day!
The Metro Health Grand Rapids Marathon is this Sunday
Join us and see what happens
When ordinary people break through their limits
And accomplish something bigger than they thought was possible
It's more than just a marathon - it's a life-changing experience

It's really a tear-jerker when accompanied by the background music. Listen to it here

Countdown to GRM

2007-10-22T21:58:00.000-04:00

Only 5-1/2 days to the Grands Rapids Marathon. Excitement is mounting. Not often in life do we get a re-do. This is my re-do.

On Saturday I was able to get in my 12-mile long run. I was shooting for an easy 10:30 pace. However, it seems that when I get going, I seem to settle in at a pace and stay there. I ran the 12 in exactly 2 hours or a 10:00 pace. That was encouraging as I have decided to start the GRM with the 4 Hr 15 Min pace group which is a 9:44 pace. I figure that the excitement and adrenaline of race day will help get me to that pace.

Another indication that that's the pace for me is today's run. My hips were aching as I trudged out for my 5-miler. It was supposed to be my tempo run for the week, but with the soreness I decided just to have fun, not look at my watch and not run for time. At the first mile split I peeked and it was exactly 10:00. Not bad for a first mile that is usually slower as my muscles warm up. At mile 2 I peeked again and was shocked to be at 19:30 (9:30). At mile 3 I was at 28:30 (9:00). Mile 4: 37:40 (9:10). I finished at 47:25 (9:45). Running a 9:29 average on a run that started with soreness was very encouraging.

Also encouraging were diary-writer Allison and PR Training runner Laurie. Both ran Chicago, and both did marathons this past weekend. Laurie ran the Indianapolis Marathon in just over 4 hours and Allison smoked the Columbus Marathon running a Boston-qualifying 3:33. 2 marathons in less than a month can work.

The forecasted weather for Sunday is partly sunny, starting out around 39 and getting only to 46. Fortunately no rain is in the forecast. Burrr cold. Far cry from the heat of the Windy City.

Only 8 more training miles to go ... I'll be ready.

One last thing. Saturday I received a call from Sheryle who is helping to coordinate the annual banquet for the Fort Wayne Track Club in February. They are looking to have a panel of speakers: a coach, a veteran and a beginning runner. I was asked if I would be willing to share my experiences as a first-year runner. What an honor! In 2 years (almost to the day) I will have gone from being an overweight couch-potato to a speaker at the local track club's banquet. Who would have thunk it?

Later

Recover, Ramp, Reduce, Race

2007-10-19T21:29:00.000-04:00

So the big day has come and gone so the obvious question is ‘what’s next?’ In my last CM Diary entry I mentioned I signed up for the Grand Rapids Marathon (GRM). Normally running 2 marathons in three weeks is stupid for a first-year runner and even questionable for more seasoned runners. However, I walked so much in Chicago, the race turned out to be more like a training run. After 18+ weeks of training – now 21+ weeks - I wasn’t going to be satisfied with walking.

I asked my wife what she thought about me running the GRM. She told me she was secretly really disappointed for me at how Chicago turned out and was 100% behind me running in Grand Rapids. Unfortunately she and the kids will not be able to join me, so I am going to Grand Rapids sans-family with some other runners from Fort Wayne.

Now that I had the family’s support, I wanted to make sure Coach Tammy was OK with my decision, and she agreed. So I took the plunge and registered.

Finally, I had to plan out how I was going to recover from Chicago, build my mileage back up and taper again for another race in only 3 weeks. Below is the plan I developed with the percentage of my pre-Chicago high week (45 miles) in parentheses. Of course I made sure Tammy reviewed it. She suggested I try to run 12 for my long run the week before the race and to do fewer miles than I had originally planned the week of the race.

Plan	Week 1	Week 2	Final Week
Monday	Rest / Massage	5 Tempo	5 Tempo
Tuesday	20-30 min walk	6 Easy	5 Easy
Wednesday	30 min Elliptical	30 min Elliptical	30 min Elliptical
Thursday	3 Easy	5 Moderate	3 Easy
Friday	30 min Elliptical	30 min Elliptical or Rest	Rest
Saturday	8 Long	12 Long	Rest / Travel
Sunday	Rest	Rest	GRM
Equivalent Mileage	17 (37%)	31-34 (68-75%)	16 (35%) + 26.2
Actual Mileage	11 + 85 min XT	28.4 + 30 min XT	TBD

So far I’ve been able to stick to the plan.

Monday, my quads felt like heavy book bags were hanging from them. I made an appointment with Tom Seifert, a massage therapist, to get the soreness worked out. This was the first time I had had a massage from Tom. He was out of town with Tommy Haas, the professional tennis pro he tours with, the week before Chicago. Stephen Grogg filled in for him. Stephen is the massage therapist for the Fort Wayne Komet’s hockey team. Both guys are obviously respected in their field and know their stuff. Monday, there were times when Tom’s massage seemed to hurt more than the muscles did. But, it certainly worked. I was feeling much better by Tuesday. I already have my appointment scheduled for October 29.

On Tuesday I walked on the treadmill at work for 20 minutes and then worked out on the elliptical for about 5. When I first started going on the elliptical, my muscles went “ahhh” in sweet relief. Something about that motion felt good. Thursday I ran slowly on the treadmill. It was a beautiful day outside, but being my first run, I didn’t want to venture too far in case I got into trouble. My first real run was Saturday at Foster Park with the PR Training group. It went surprising well. It was then I knew that I would be OK by the GRM.

On week 2 Monday I was able to do 5 miles sub-9:00, which was awesome. My 6 on Tuesday were at a 10:00 pace and on Thursday I did 5.4 at a 9:45 pace. However, I was surprised that my 5.4 were only at 9:45 … it felt like I labored harder like I would for a faster pace. I took that as a sign my legs needed a break after working out 4 consecutive days, and I chose to rest on Friday.

Tomorrow is my last long run. Don’t get me wrong; I’m excited about running the GRM. But when I find a quiet moment with just my thoughts, I wonder if I’m doing the right thing. I think about how I should be kicking back and taking a well deserved break from intense training, but instead I’m doing another double-digit run. It’s part of the mental game that’s part of being an athlete. Doing the miles to train the body is one thing, but sometimes training the mind is more difficult. It’s part of the psyche-job that was the Chicago Marathon. This is where having a plan helps. I’m going to run a 12-mile long run tomorrow because I know I need to and it is on the plan … not because I feel like running it.

The early weather report is calling for partly cloudy skies, temperatures between 40 and 53 and only a 10% change of rain. Looks like it is going to be much better than Chicago.

CM Results

2007-10-17T22:57:00.000-04:00

Click photo to view results

FW News-Sentinel Article - October 9, 2007

2007-10-17T22:39:00.000-04:00

Off and running

Starting line

The Run for Riley 5-Miler, a walk and one-mile fun run, will be at 2 p.m. Sunday. Registration begins at 12:30 p.m. at Maple Creek Middle School on the northwest corner of Union Chapel and Coldwater roads. Entry is $15 through Saturday and $18 on race day and includes a T-shirt. There will be age division awards in 12 men's and 12 women's divisions. For more information, e-mail Jim Berry at jberry@alconex.com.

Finish line

Mike Henry of Fort Wayne was the area's top finisher in Sunday's Chicago Marathon. Henry, who finished in three hours, 20 minutes and 21 seconds, survived the intense heat that forced thousands to drop out. Also finishing was Fort Wayne's David Craker (5:26:52). Craker was featured this past summer in The News-Sentinel for losing weight and training for his first marathon.

Quote line

“I wanted to stop running, come back home, buy a piece of land, build a small house, buy two or three cows, and start my life.”

— Kenya's Robert Cheruiyot, a world marathon champ, who struggled in Chicago on Sunday.

(Editor note on October 17 - Robert Cheruiyot finished fourth. Jeff Jones was the areas fastest finisher with a time of 3:19:27)

CM Diary - October 12, 2007 (Final)

2007-10-17T22:19:00.000-04:00

Entry 22: October 12, 2007

The 30th Anniversary LaSalle Bank Chicago Marathon – or Bake-a-thon – is now history. When I wrote, “… we (could) all bake on an asphalt frying pan” in my first diary entry on April 11, I never thought we would actually experience that.

I’m a few days later than normal getting this diary entry published because, probably like you, I’ve been trying to get my arms around my emotions and put the race day in proper perspective. On race day I dealt with anticipation, anxiety, nervousness, exhilaration, excitement, worry, fatigue, desperation, anger, confusion, determination, frustration, disappointment, appreciation, sympathy, sadness, joy, pride, and relief pretty much in that order. Marathons are designed to stretch us physically, but this one also stretched us emotionally.

I was able to stay on my goal pace (4:22 - 4:30) pace for the first 10 miles and ran the first 14 miles before I succumbed to the heat and had to walk. I was so happy to see my family the first time at the 20K mark and they were even happier and more relieved to see me. I guess my wife and kids saw a runner go mad just before I arrived. He was running erratically, grabbed and shook a spectator and hit a female runner before cops were able to get him to an ambulance. I saw them again at the UIC campus. I remember thinking, ‘Just one more mile to our rendezvous point,’ and that kept me going.

I ran/walked miles 14 to 19 before the race was cancelled and we had to walk. I was fortunate to be one of the runners who was able to complete the entire 26.2 miles. Since this was my first marathon, despite the slow time, I have a PR. But, I'm virtually guaranteed a new PR for my next marathon. There’s a good thing to be said about getting the worst one out of the way early. And yes, I will run another marathon. In fact, I’ve signed up to run the Grand Rapids Marathon on October 28.

It’s a given…we’re all disappointed with our time. I’m trying to focus on the fact that 20 months ago I was 305 pounds and morbidly obese. For someone with that history, 5:26:54 (12:28 pace) isn't a bad time even on a good day and especially considering I had to walk the last 10K. I’m hoping that at the GRM the weather will cooperate and I’ll be able to run a time that more closely resembles what I know I can do.

We all have our stories about our experiences with the aid stations and with the race closure. I’ve seen the videos, read the blogs and heard the stories of people’s experiences. I’m trying not to get wrapped up in the drama. Diary writer Kathy e-mailed me this week reminding me that after 24 consecutive Chicago Marathons, this one was a fluke and not to be so discouraged that I never run another. That e-mail and ones from other marathon veterans in PR Training have really helped put things in perspective.

The true heroes of the day were the spectators and volunteers who stuck it out in the same heat we faced. I did not see any of them become cross or mean. They handled the stress exceptionally well. Kudos to the great citizens of Chicago!

After a few days to think about it, I’ve come to this conclusion. Yes, we are all disappointed and frustrated and possibly even still angry. We have the natural tendency to focus on the what-should-have-happened and lose sight of what did happen. I can spend my energy complaining, but in the end, that accomplishes nothing. I’m choosing to focus on the positive and not dwell on the negative. I did my best. I ran well the first half of the race, and I met my two most important goals – finish and have fun. I can say I participated in a historic race. I will be able to tell my grandchildren about how I ran in the famous 2007 Chicago Marathon.

Of course, part of me feels like I’ve spent 18+ weeks climbing Mt. Everest just to find out the view from the top stinks. I’ve asked myself, “Was it worth it?” And yes it was! The race is just the final culmination of a long journey. During this journey I have gotten fitter, stronger and healthier and made friends along the way. I’ve proven that I can do more than I ever thought possible. Sure, I wish my first marathon had gone differently. But I did the best I could with the cards I was dealt. I have no regrets. I did defeat the beast called a marathon, but the monster turned out this year to be much bigger and stronger than anyone could have imagined.

I’m sure I express the heart of all the runners by extending my sympathy and condolences to the Schieber family. You are in our prayers.

I offer special thanks to the kind people at Bunnell High School in Stratford, CT that allowed me to train on their track while I was on my business trip last week.

This is my last diary entry. Thanks again to those who have read my journey. I guess the only thing left to do is roll the credits.

My most sincere thanks to all of the following people who have helped change my life these past 20 months:

Dr. Mark King, my PCP, who took great care of me when I had all my health problems and loved me enough to recommend the weight loss program.

The staff of Lutheran Weight Management: Marcia, Abigail, Joanne, Katie, Ashley, Dr. M., Dr. K., Michelle, Pam, Dorcas, Susan, Jodie, and so many more who encourage me and so many others to lose weight and get healthy. You are all lifesavers … thanks for saving mine.

Coach Tammy Behrens who took this scared, unathletic guy in January and educated, encouraged and trained him to be a confident runner. You encourage me to dream big and set high goals and you believe in me every step of the way.

All my PR Training friends who never look down on me because I’m not as fast, who motivate me to keep going and who have made running fun.

My triathlete buddies Mark Lulling and Bruce Gardner (who recently completed his first ironman) who inspire me to be my best and prove that amazing athletic feats are not reserved just for the young.

My physical therapist Jamie Gordon and massage therapists Tom Seifert and Stephen Grogg who educated, tugged and pulled my sore body back into good health.

Tamrin, Stephanie, Liz and Marianne, the Chicago Marathon webmasters, and the staff and directors of the LaSalle Bank Chicago Marathon who gave me the opportunity to share my story these past nine months. This has been a fun experience. Many times knowing I would have to come clean before you readers helped me decide to lace up the shoes instead of staying asleep. Thank you.

Fellow diary writers Jessica, Allison, Kathy, Joey, and Jim whose stories and courage have inspired me. The photo is of Allison and me at the Expo.

The awesome spectators and volunteers who braved the heat with us and never wavered in their support. Your energy helped propel us toward the finish.

My family, friends and co-workers who encouraged me along the way.

My children, Stephen, Amy and Heather, who sacrificed not having dad around a lot on Saturday mornings so I could get my long runs in, who had to put up with my smelly clothes, whose love and encouragement for me never tired, who ran and biked with me, who traveled hours and dealt with huge crowds just to see me run for only a few minutes, and whose faces seemed to beam brighter than mine whenever I succeed. I love you so much.

But my biggest praise, love and thanks go to my wife Liz who prayed for two-three years that I would eventually do something about my health. We are all amazed at how God answered that prayer. Thank you for encouraging me in my weight loss and my running. Thank you for all the many sacrifices you have made so that I could train. You are an awesome woman and I am so blessed to have you for my wife.

Until next time, remember that success comes …

One step at a time,
Dave

CM Diary - September 30, 2007

2007-10-17T22:15:00.001-04:00

Entry 21: September 30, 2007

Congratulations to the Chicago Cubs for winning the NL Central Division title. I’m looking forward to seeing ecstatic Cubs fans when we run through Wrigleyville next Sunday.

My sincerest condolences go out to diary-writer Kathy with the passing of her mother. Even though my wife and I are in our low 40’s, we’ve done the nursing home thing and buried all four of our parents. We understand what you and your family are going through, and we wish you God’s peace and comfort.

I’m sitting in the airport terminal waiting to board my flight for a weeklong business trip to Connecticut. The big day is a week away, and I’m trying to think of something profound to say for my last diary entry before the race. I’m not sure how successful I’ll be. All the heavy, hard mileage is over, and we’re left with just a few miles to go to keep the legs loose. Nothing we can do this week will significantly enhance our performance next Sunday. This week is all about making final preparations and avoiding doing something stupid.

I'm more nervous going into this race than the Indy Mini not because I'm less prepared. Actually I'm well prepared. I've never been in better shape - I'm the leanest, fittest and lightest I've ever been in my life. Over the 18-weeks of training, I will have put in over 550 miles - that's 21 marathons of training - amounting to more than 95% of my planned mileage.

I’m nervous because the training has given me a healthy respect for 26.2 miles. It’s not a walk in the park. Eighteen weeks ago I didn’t have a true appreciation for the distance – now I do. I’ve also invested and sacrificed more for this race so I have “more to lose.” When I get anxious, I reassure myself that I will be able to complete the race because I have made the sacrifice and done everything I could to prepare. I focus on that “I can” attitude I spoke about in my first diary entry.

We can complete the race because each of us has done our best to train for it. Our training paths have all been different, but they share many things in common. We share the physical ups and downs of training: injury and healing, bad and good weather, interfering life-circumstances and schedules that work in our favor. We share the emotional ups and downs of training: depression and exhilaration, disappointing and great runs, wanting to give up and resolving to go the next mile. It is this shared experience that brings individual runners into community.

For all but a few, we will not be named champions, but we will be champions just the same. We will conquer the beast called a marathon and live to celebrate our victory. We will be – no, are – heroes in the eyes of our children, our spouses, our families and our friends. We will be – no, are – members of an elite segment of the population that has trained for and completed a marathon.
For the first-timers like me, we are guaranteed to set a new personal record (PR) with each step we take. Five months ago our PR was DNT (did not train). That PR is history. The next one to go by the wayside is DNS (did not start). Then with each stride we will set a new PR. Think about that when you feel like giving up in the middle of the race. Think ‘one more stride – one more PR.’ For those who do have to drop out, don’t be disappointed with your PR of DNF (did not finish). Instead, make your PR the length of the race you are able to complete. And for those of us who do cross the finish line, our PR will be a specific time. Our time will be determined by our unique combination of genetics, training, pacing and race strategy, and, therefore, it will be a time that we can be uniquely proud of without any need to compare it to others.

My goals are to have fun, enjoy the experience, finish and finish strong. I’d like to run under 4 hrs 22 min (sub-10:00 min/mi), but I will be happy with any time.

It has been a humbling honor to write these diary entries these past six months. I hope you have gained inspiration and a few laughs by reading my journey. I know I’ve been the most verbose of all the diary writers, and I thank you for sticking with me. I look forward to meeting many of you on October 7.

Oh yeah, how did my training go this week? Nothing special other than life circumstances got in the way Thursday and Friday so I missed one mid-week run. This final week I hope to run four-five miles Monday and Tuesday and two-three miles on Thursday.

Enjoy the last week of tapering and see you in Chicago!

Until we meet next Sunday …

One step (just a few more left) at a time,
Dave

CM Diary - September 24, 2007

2007-10-17T22:10:00.000-04:00

Entry 20: September 24, 2007

Hey everyone! Our first taper week is history and I enjoyed the rest. Week 3 I chose to reduce my mileage to 65-70%.

On Tuesday, my legs were still tight after my previous Saturday long run. On Wednesday I ran over my lunch hour (no more of those early morning runs … too dangerous) and after a slow first mile, I was able to maintain my marathon pace. On Thursday I saw Jamie, my physical therapist, and after being twisted into a pretzel, ran an easy 6.7.

On Saturday I ran the Parlor City Trot Half Marathon in Bluffton, IN. This race is promoted as a very scenic and aromatic race, and it lived up to its billing. After the first three miles, the rest of the race is either in Ouabache State Park (pronounced Wabash) or on a River Greenway trail that follows the Wabash River. The trail winds through thick forests, fragrant meadows and around a peaceful lake. The course also goes through the campground where the air was filled with the smells of breakfast cooking over an open campfire.

This was a different sort of race for me, as I purposefully tried to not go as fast as I could. I geared everything to simulate the Chicago Marathon including race-day clothes, pre-race food, method of carrying gels, aid station practice, etc. My goals were to control my starting pace, run consistent 9:30-9:45 min/mi splits, have negative splits, have a strong kick, and have plenty of energy left at the finish.

It was tough fighting back the temptation to go fast. I held back for a 9:24 first mile. My splits for miles 2-12 ranged from 9:33 to 9:47. My last 6 miles were 25 seconds faster than my first 6. From mile 9 on, each mile split was slightly faster. My final 1.1 miles was sub-9:00 and I crossed the line at a sub-7:00 pace. Except for the energy expended the last mile, I felt like I had enough energy left to go another 13.1. According to the record books, my 2:06:08 (9:37) finish time is my worst performance, but it will go down in my book as a very successful training run.

It will also go down as a race I lost to a dog. One of the competitors ran the whole race with his canine training partner. Of course, having four legs, the dog had a distinct advantage. I hope I get a rematch in the future when I’m running for time.

That was my last double-digit run before the big day. I’m actually kinda sad. This week I’m only running 21-23 miles and the final week only 12. I hope I don’t go stir-crazy.

Two weeks to go! I can’t wait.

One step at a time,
Dave

CM Diary - September 18, 2007

2007-10-17T21:55:00.001-04:00

Entry 19: September 18, 2007

Hi everyone – we made it! The high-intensity training week is over. I don’t know about you, but I am so ready to start tapering for the race. Back in May when I planned last week, it seemed so insurmountable – and it almost lived up to its billing. It was a very tough week with plenty of highs and lows – especially Thursday. Through it I learned that I’m tougher than I thought, and I have more resolve than I ever imagined.

Monday I ran a tempo seven, which felt good. Then on Tuesday I chose to do speed work again with my PR Training group, as this was the last opportunity to do so before the Marathon. On tap were five 1-mile intervals. I figured as long as I ran them controlled versus all-out, that I’d be OK. As I often did, I ran with Mike since our paces are similar. We’ve been training together since January and have become good friends. He was hit by a car prior to the Indy Mini and suffered a hip injury. His courage has been an inspiration to me as I’ve dealt with my own injuries. We ran consistent 8:12’s until the last one when I went all-out and ran sub-8:00 for the third time in my life and first since the four-mile race on July 4. On Wednesday, my hip hurt again so I made sure I did plenty of stretching.

On Thursday morning I set out to run an easy seven before work. Sunrise was still an hour and a half away so street and yard lights lit my way. As I approached the 2-mile mark my foot hit a crack in the concrete and I stumbled forward about 20 feet. In the past I’ve been able to catch myself but not this time. From my pain and abrasions, the best I can piece together is that I came down on my left elbow, Polar watch face and knuckles, jamming my arm into my shoulder. Then, I continued to roll forward and landed on my left shoulder, cheekbone, temple, and ear, scraping the left side of my face across the concrete. Then, since I didn’t flip over, my knees came down and scraped on the cement. It was all so surreal. I was bloody, bruised and in a daze. Fortunately, it happened in front of a homeowner getting in his car to go to work. He rushed over to see if I was all right and drove me home. Thank you Good Samaritan Greg for coming to my rescue. My wife took one look at me and realized I hit my head pretty hard. She drove me to the ER where they cleaned my wounds, gave me a tetanus shot and CT scanned my head. No concussion, but my face is definitely swollen on the left side and my jaw hurts. As I write this Monday, one of my teeth is still loose. I stopped by my dentist today and they said it might take 2 weeks for the tooth to heal. Looking back I can’t believe after spending two hours in the ER I actually went in to work.

This shows you never know when an accident can happen. Fortunately, I never blacked out, but just in case, I never leave home without my RoadID. If you don’t own one, please go to www.roadid.com and invest in some peace of mind.

Since I completed all 48 weeks of the weight loss program, I can call off the staff of the weight loss clinic at any time. I kept a Thursday afternoon appointment with Ashley, the other exercise physiologist, to get three things done: a resting metabolic rate test, measurements taken and a caliper body fat percent analysis.

I wanted to know what my resting metabolism is since I am going into the taper weeks. I want to better manage my caloric intake since I will be running less. According to the test, my body needs 2090 calories/day for basic living. Depending on how much I run, I now know how many calories I should consume to maintain the optimal weight.

Ashley measured my biceps, thighs, calves, chest, waist, and hip. Since early May I have lost an additional 7 inches. I’ve lost a total of 61.5 inches since I started the weight loss program in February 2006. That’s nearly equal to the height of my wife.

In July 2006 after I had lost most of my weight, my body fat percentage was 14%. Now, over a year later and only 15 pounds lighter, my body fat percentage is just 7%. I’ve gone from morbidly obese to having the body fat of an elite athlete. I was totally stoked with that news. I’ve been noticing more muscle definition lately but haven’t been losing weight. Apparently training for the Marathon has added muscle mass equal to the fat I’ve lost. I’ve been frustrated that my weight has been stable for over six months now, and I haven’t broken through the 25 BMI barrier. With this news I’m throwing my BMI chart in the trashcan. I may never be where the BMI chart says I should be, but I’m very happy with where I am.

While at the weight loss clinic, I stepped on a treadmill and ran for a couple of minutes. Nothing hurt. So when I got home I decided to “get back on the horse” and try running. My daughter Amy rode her bike alongside of me just in case. I felt great and was able to run another five miles at near race pace. Three of the miles were sub-9:00. I was amazed. I showed my daughter the evil crack in the street and waved to Greg as I ran by.

Saturday was my big long run. I wanted to run the same 23-mile course I ran three weeks earlier. I was concerned that my fall would affect my run. My bigger concern was that my son Stephen wanted to ride his bike alongside me. I’ve been training all summer for this run, but he hasn’t. When he has ridden with me, it was on runs 13 miles or less. A stopped train blocked our path so we altered our route and doubled-back (a much better choice this time than climbing over the train). I am proud of him that he was able to go 19 miles with me, but he was hurting pretty badly by the time he was done.

I felt good enough to continue and wanted to put in another four. At 23 miles I felt good enough to try the full distance. At 24 I started to feel a little of “the wall” but pressed on. Adrenaline kicked in as I got to the last mile. 26.2 miles in 4:40:25. Woohoo! Unfortunately, my Polar had a 4% calibration error and route-mapping web sites say I only did 25.2 miles. Bummer! Even so, I’m pleased with my run and am confident that I will do well on October 7. Other than being chased by two dogs, nothing weird happened, and we were treated to the sight of a beautiful white swan on a pond.

Growing up I thought of myself as an athletic failure. That changed forever this week. I rose above adversity and pressed on to complete a week that I once thought was impossible. I’ve learned that training for a marathon is more than just putting in the miles. It is setting a vision, developing a plan for success, getting up and making sacrifices each day to work a little bit toward the goal, never losing hope and rising above whatever obstacles come our way. Marathon training pushes not only our bodies to the limit, but also our character, our mettle, our resolve. These are the enduring traits of the human spirit. I am convinced that anyone who has trained for a marathon is a better spouse, parent, child, employee, citizen, and person because of it. I look forward to surrounding myself with 45,000 such people on October 7.

Let’s enjoy our taper, we’ve earned it, and remember; run with your feet not with your face – it works a lot better.

One step at a time,
Dave

CM Diary - September 11, 2007

2007-10-17T21:17:00.000-04:00

Entry 18: September 11, 2007

Hi!

There are just two words to describe training this week…itchy and scratchy. After a dry summer, recent rains have caused a plethora of mosquitoes. This week I felt like I was a human pincushion. In addition, I ran into some – correction, a lot – of poison ivy while cleaning a fencerow Labor Day. My arms, legs, neck, and even face got it. Never weed whack vines in short pants. Never swat mosquitoes or wipe sweat off your face while pulling vines. D’oh! I’m not the brightest light bulb in the marquee. The poison ivy was bad enough I had to go to the doctor to get a steroid shot and pills. I’m hoping the Chicago Marathon doesn’t do random drug tests past 10,000th place. The doc says they’re not performance-enhancing steroids. I don’t think it matters. There are not enough performance-enhancing steroids in the world for the Kenyans to have to worry about me.

All in all it was a good week runningwise. Tuesday my pace was slower than I wanted, but I hadn’t taken a rest day in a while. Saturday, I found out my Polar wasn’t calibrated right since getting new shoes. I thought I had done 18.75 at a sub-10:00 pace but route-mapping web sites said the true distance was only 17.8. Psyche job. Bummer.

While running a backcountry road Saturday, I saw 11 peacocks wandering around a farmer’s front lawn. I’ve seen them at the Fort Wayne Children’s Zoo (annually voted one of the best zoos in the U.S.), but I don’t think wild peacocks are native to this area. Maybe he keeps them as pets.

I received my Chicago Marathon confirmation book in the mail Saturday. Now that I have a small stomach, one would think I’d have less butterflies. Unfortunately, it doesn’t work that way. I’ve read the book from cover to cover and am starting to think through my Sunday morning itinerary. I am developing my race nutrition/hydration plan. I’m planning on carrying gel packs with me to take one every three- four miles. The trick is to know where the water stops are in order to wash down the gels. The aid stations are spaced about 2.5 miles apart between miles 3 and 11 and about a mile apart from mile 21 to the end. That’s quite a difference. But after 30 years of doing this, I’m sure the race directors have set it up this way for a reason. (Editor note on October 17 - I wonder if they will rethink the aid station spacing after what happened this year)

This week is the final high mileage week before tapering begins. Give it your best shot – I will be giving it mine.

One step at a time,
Dave

CM Diary - September 5, 2007

2007-10-17T21:09:00.001-04:00

Entry 17: September 5, 2007

Hi! I hope everyone (at least in the U.S.) had a great Labor Day holiday. Just about one month to go. I feel the excitement mounting.

This may go down as my shortest diary entry (I hear the cheering). It was an excellent week of training. I met my mileage target, had no hip pain, broke in a new pair of running shoes, and had four good runs. Three of my runs were at or better than the pace I want to run on October 7. Since my long run was only a half-marathon, I wanted to push myself. I was very pleased with my time. And the biggest shocker is that nothing weird happened on my long run … it just happened a day later, Labor Day.

Technically Labor Day falls in week 5, but I’ll share the story with you now. I was running past a house about 3/4 of a mile from my house when the homeowner suddenly appears in his front lawn with a rifle. I ran by with my hands up and said, “Don’t shoot!” He said, “Don’t worry I’m trying to get rid of a pesky woodpecker.” Ahh! So that was the sound I heard when I past his house an hour earlier. Knowing the old adage that ‘what goes up, must come down,’ I didn’t stick around.

Today I verified my hotel arrangements, made sure the hotel shuttle runs early enough on Sunday to get me to the CTA station on time, checked the train schedules and fares to find out when I had to board to get downtown with time to spare, and made sure there was ample parking at the station for my family to Park & Ride later. From what I read, it looks like taking a roll of quarters will be a wise investment, as bus, train, and Park & Rides fares require exact change and sometimes coins only. Some of the Chicago Tollway exits are unattended and require coins. I figure it is better to spend 25 cents on a 10 cent toll booth then risk running the booth, getting my license plate photographed and receiving a hefty fine in the mail.

We’ve been trying to get the Polar Logo wav file in Entry 10 to work since the web site redesign without much success. Sorry for the inconvenience. I have placed the wav file on a public download site that you can access it at (Editor note on October 17 - the file no longer exists). If you have a Polar watch that is compatible with RS200 logos, set your watch to receive data, place it near your speakers and click the link above. Then, click the Download Link: PolarChicagoPic.wav link. If your computer is set up like mine, you can click on the Open button that appears and the file will start playing. Otherwise, you may need to Save the file to your computer and find a software application that can play .wav files. Remember that pop-up blockers will probably need to be disabled. I hope it works for you. If it doesn’t, unfortunately this website, www.sendSpace.com, nor I can provide support.

These next two weeks will be my hardest training weeks and I imagine yours too. It is true that marathon training is as much mental as it is physical. We’ll need strength in both areas to make it through. We’ve put in too many miles to shrink back now. I’m determined to rise to the challenge. To borrow the infamous words of Gene Kranz, NASA Apollo 13 Flight Director, “Failure is not an option.” Hang tough!

One step at a time,
Dave

CM Diary - August 27.2007

2007-10-17T20:54:00.001-04:00

Entry 16: August 27, 2007

Hello, fellow marathoners!

Can you believe twelve weeks down and only six to go? The weeks seem to be flying by. October 7 will be here before we know it. I’m too excited at the moment to get scared. Hopefully, the excitement will remain stronger than any apprehension that may come closer to race day.

My training this week was awesome. I was able to complete my planned mileage. It was a high-mileage week – my first one ever over 40 – and included a 23-mile long run. Although disappointing, giving up speed work has been the best thing for my hip pain. My new running form continues to improve and is becoming more comfortable and natural.

On Tuesday I met at 5:30 a.m. with my PR Training group and ran an easy seven while they did their speed work. In true team spirit we encouraged each other along. On Wednesday, I ran over my lunch hour. I tried to push myself and ran 2.4 miles at a 9:11 pace, which I was very pleased with given the heat. However, when I stopped at a park drinking fountain, the effects of the heat caught up with me, and I had to sit for a couple of minutes to get my wits about me again. I finished the mileage running about a minute/mile slower and walked for some of it. On Thursday, my run was in the cool of the early morning. Now that the sun is rising later, I’m finding myself grateful for everyone who leaves a yard light on to light my path.

On Saturday I started my long run at 5:30 a.m. without any set expectations. I planned a 23-mile out-and-back course, and every so often I evaluated my form and hip pain to see if I needed to turn around and cut it short. But at each mile my hip pain was minimal or non-existent, and my form and pace remained relatively consistent. In fact, I ran the second half only a few seconds slower than the first half. I ran for 4 hours and 6 minutes only stopping briefly at the halfway point to refill my water bottles. I still had some life left in me, so I know I can go the full 26.2.

At mile 15 I was excited that I might finally have a long run where nothing weird happened. I narrowly missed stepping on a frog and ran in a light rain for about two miles, but none of that seemed momentous enough to write about. But at mile 16, when I looked down to get a gel out of my Fuel Belt pouch, I saw it and it startled me. There was foam running down the inside of my legs. My first thought was that my legs had rabies. But then, I quickly realized that didn’t make any sense. After much head-scratching I finally came up with a logical possibility. The agitation of running combined with the light rain, which had soaked my running shorts, had worked a little residual laundry detergent in my shorts into a nice lather. It’s the same phenomenon that causes the foam in hot tubs.

Phew, I felt better … that was until mile 19 when I looked down and saw two red streaks running down from “gunshot wounds” on either side of my chest. The capillary action in my bright yellow, rain-soaked shirt had turned a minor case of double jogger’s nipples into a case for the FBI. This happened to me once before so I wasn’t worried. But it really freaked my kids out when I got home. “Dad, you’ve been shot!” I guess I’ll invest in some Body Glide; it’s cheaper than therapy.

Sunday, my family and I went to an amusement park and spent the day walking and riding roller coasters and other stomach-churning rides. I was encouraged that my legs didn’t ache at all. Actually, I felt worse after I rode the Tilt-A-Whirl twice than I did after running 23 miles.

The week coming up is a step-back week, which I’m looking forward to. My long run is only a half-marathon. I have to pinch myself as I type that … when I started running only eight months ago I never would have dreamed that running a half-marathon would be considered “step-back!” :-)

Six weeks to go means only three more intense training weeks before tapering. Now is the time to focus in on making the most of every remaining training day. May your remaining training days be awesome!

One step at a time,
Dave

CM Diary - August 20, 2007

2007-10-17T20:48:00.000-04:00

Entry 15: August 20, 2007

These past two weeks couldn’t have been more opposite.

I was in Louisville, KY for my job week 9, and my hip pain really flared up. I eked out a miserable 5 miles at long run pace Tuesday morning. On Thursday and Friday mornings I got up early, dressed, walked out of the hotel, started running and turned around and went back to bed discouraged. I didn’t even run long enough on Friday for the exercise to register on my Polar watch. When I got home I managed to run a slow 4 on Saturday and bailed on my long run after 8. Was this the end of my marathon training? All I could think of was that I had an appointment with Jamie, my physical therapist, Monday after work and I hoped he had an answer.

One good thing about week 9 was that it motivated me to become a student again. I studied my mother’s Physician’s Desk Reference. I scoured the Internet for diagrams and pictures of hip anatomy. I wanted to know how it all worked … I wanted to find the root cause of my problem. The best pictures I found weren’t artists’ drawings but actual photographs of mummified corpses. They definitely are not for the squeamish. But, they did give me an appreciation for people who donate their bodies to science. I went to my appointment Monday pretty sure my pain involved my pubic bone or right pectineus muscle.

Fortunately, Jamie had experience dealing with over-analytical engineers. He explained how hip pain can be confusing because so many muscles cross over the hip joint. After bending me like a pretzel again, he was still pretty sure it was pinched ligaments. As the femur rotates forward, he explained, the femur is supposed to slip back to keep the ball centered in the socket. The tight muscles behind my hip joint were not allowing it to do that but instead were pressing against the joint forcing the ball to try to rotate out of the socket. A couple of weeks ago I pictured the ball trying to slide forward out of the socket instead of rotating out. Seeing the pictures helped me visualize and understand exactly what he meant. They also helped me understand exactly what each stretching exercise he prescribed was trying to accomplish and how to do them correctly.

He then videotaped me running on a treadmill. He suggested improvements in my running form – some I had heard before but didn’t do well: a) run ‘tall’, b) tighten my ab muscles to give my hip muscles something to work against (but not so tight I had trouble breathing), c) extend my leg back at toe-off so my ankle, knee, hip and neck form a straight line, d) pick up my heel quickly after toe-off and e) feel my gluts work more so my hip flexors work less. I could see in the mirror that I looked better, but I felt like my foot was stomping at each heel-strike. “Try to feel like you are pedaling a bicycle downhill,” he said. It felt awkward and I wasn’t sure how long I could run like that, but the pain dramatically lessened.

Invigorated, I went home and ran to the end of the street and back to put his suggestions into practice before I forgot. I found that I could keep that form longer than I thought.

Week 8 has been an amazing turn-around both physically and emotionally. The new running form isn’t awkward anymore and it naturally promotes a faster pace. I don’t feel like I’m stomping, and I’ve actually experienced the “biking-downhill” feeling. As long as I think about the form I can run that way, but I catch myself falling into the old shuffle form when I start to daydream.

Jamie suggested that I stop doing speed work. Tuesday morning was tough. After running the mile warm-up with my friends, I told them the “doctor’s orders.” Wanting to be on the track with them was too emotionally painful so I ran the streets around the school practicing my form. I felt better by the end of a much-improved run so I returned to the track to cheer them on as they completed their last fast lap. We ran the mile cool-down together.

I was able to complete all my planned mileage this week, relatively pain free. My form and times improved with each outing. I was able to complete my planned 16-mile long run at a decent pace for me feeling like I could have run longer.

This week 42 miles are planned including a 23-mile long run. Jamie suggested I not go over 16 miles very often. I may not do the full 23 … I’ll listen to my body. Miles aren’t as important to me. I’ve done 20 and know that I can finish the distance on October 7. Correct form and running pain free are my current training goals. Pace and mileage will return eventually.

Are training injuries getting you down? Ask your local running club for sports doctors/therapists who understand how to balance caring for and correcting your injury while still trying to maintain some level of a training regiment. Also, hit the books … understand how your body works. Not only is a well-informed runner a better runner, but also your faith will be strengthened as you marvel at God’s amazing design. Until next time, run smart, run strong!

One step at a time,
Dave

CM Diary - August 8, 2007

2007-10-17T20:38:00.000-04:00

Entry 14: August 8, 2007

Hi again. I’ll warn you up front that this diary entry is on the long side, but I hope you’ll stick with it. You’ll probably laugh a little and maybe even learn something. I know over the past two weeks I’ve done both.

My life has been busy but not with lawn mowing. It’s been so dry I haven’t needed to do that for over a month. In a couple of places spiders have spun webs across the brown blades. Summer heat has definitely arrived. Shoot me for saying this, but I miss having to wear those running gloves I complained about in my first entry. Running has been relegated to the wee hours of the morning. I tried to run after work on 7/27, but the heat instantly zapped me.

I saw the physical therapist, and after bending me like a pretzel, he thinks that my pain is not a hernia or a strained iliopsoas. He thinks the ball of my right femur is sliding forward in the hip socket and pinching ligaments. This is because my hamstrings and deep hip muscles are too tight and not allowing my leg to fully rotate in the socket with each stride. Speed work exasperates this (which I definitely agree with). He prescribed some exercises to help stretch out those muscles and told me to concentrate more on form and less on speed. I see him again next week. Last week was supposed to be my first 40-mile week, but this injury has caused me to back off -- bummer.

My wife was sure that one of our cats had peed somewhere in our bedroom. Her sniffing nose led her right to a pile of my running clothes. My children began avoiding me when I returned from running, and frankly I wanted to avoid myself. To make matters worse, I couldn’t wash the ammonia smell out of my clothes. The natives were restless and something needed to be done.

Tammy suggested Win laundry detergent, which worked great at freshening up my clothes. Mark, my triathlete co-worker, suggested ingesting soy protein prior to a long run. I found differing opinions on the Internet, and I’m certainly no expert. Some say to take in more carbohydrates - the best source of fuel - and adding protein makes the problem worse. Others say that during a really long run all of the stored carbohydrates are used up so the body is forced to convert protein to energy. By ingesting soy-based protein, the body converts that to energy instead of muscle tissue. Soy-based protein has less of the components that contribute to the ammonia smell than muscle or whey protein. Prior to the ammonia problem I regularly added a tablespoon of soy protein to my bowl of Kashi Crunch breakfast cereal. I did that to strengthen muscle ignorant of any odor-reducing benefits. Recently, however, I had switched to eating just a peanut butter-covered bagel. Mark’s suggestion seemed to align with the empirical evidence; however, the problem was confounded by the fact that my recent long runs were now much longer and the days hotter. Desperate, and facing a family mutiny, I went back to the protein-enhanced Kashi prior to my 20-miler and returned smelling much better. The problem may be solved. I think they’ll let me live, and you can breathe easier (pun intended) on October 7.

I’m really jazzed that I was able to complete my 20-miler in 3 hours 51 minutes, running the entire time. My course took me through 3 Indiana counties, which was really fun. I’m in Louisville, KY this week on a business trip and the drive from Fort Wayne really put my accomplishment in perspective. I had the stamina, with an injury, to run continuously longer than it took me to drive 240+ miles to another state. Wow, I am truly insane!

So far I’ve had an encounter with a skunk and a mishap with my pepper spray. More strange and funny things happened to me during Saturday’s 20-miler.

Four miles into my run, a car pulls out of a driveway, starts to drive away and then stops a few yards in front of me. It's dark with only the glow of a pre-dawn moon to light my path. I'm not sure who this kook is so I pull out my pepper spray just in case. As I run by he leans out the window, holds out a pizza box and says, "Want a slice?" Obviously, this guy is not a runner because cold, greasy pizza from a stranger at 6:15 AM is the last thing I want in the middle of a run.

Then, a couple of miles later I'm running past a dairy farm. That's usually a boring thing, but NO!, not for me. I just happen to run by when a couple of cows are getting frisky. I could swear the bull looked at me with disgust for invading their privacy.

Then, if that's not enough, I'm running down a lonely country road and see a stopped train blocking the crossing. What do I do? Do I turn my loop course into an out-and-back, wait for the train to clear or climb between the cars? When I get to the crossing there are 2 tracks, and I can't see what's coming down the other track. I hear a train whistle in the distance, but I don't see or feel anything. I decide to go for it. I climb up the ladder on one car, scale a small catwalk, look both ways --- no train coming down the other track --- and then climb down the ladder on the other side. Phew ... I made it. I'm no more that 10 feet from the crossing and I hear "Crrrrreeeeeeeeek". My heart races -- I know what that sound is -- rusty wheels. I look behind me, and sure enough, I see the train starting to roll. I shutter at the thought of how close I came to being stuck between those cars, traveling 50 mph down the track for who knows how long and to who knows where.

At this point in your training you may be overwhelmed and thinking, “What have I gotten myself into?” You may doubt yourself and think you are not a marathoner. If I start to think that, I remember what happened on my first long run back in December (only a 4-miler at the time – I have to laugh). I passed this lady walking her little yapping dog. She said, “Sorry, my dog doesn’t like runners.” She didn’t know that I had been running officially for only a week and had never run a race. At that moment I realized that I am a runner because I am running.

You are a marathoner because you are training for the LaSalle Bank Chicago Marathon even if you have never completed a marathon before. Train with pride, because you are a member of a small select group of individuals who endeavor to go the distance.

One step at a time,
Dave

CM Diary - July 25, 2007

2007-10-17T20:31:00.001-04:00

Entry 13: July 25, 2007

Hello once again. The big highlight of this week was the honor of being featured in the sports section of the Fort Wayne News-Sentinel newspaper. Every Tuesday Brett, a local freelance writer and awesome runner, writes a feature article about the local running scene. He chose to highlight how I've turned my weight loss success into a running hobby, my participation in The LaSalle Bank Chicago Marathon and doing these diary entries. When I submitted my last diary entry, I happened to casually mention the newspaper article to Liz, the LBCM Webmaster. Unbeknownst to me, she put a link to the article above. Thanks Brett and Liz.

Another week of training is in the books and the big day is one week closer. On Monday, I felt the effects of running 39 miles the previous week and decided to take my own advice and rest. Not being able to complete my 12-mile long run the previous Saturday was an indication from my body that rest was needed. Plus, for some reason the motivation to run early in the week wasn't as strong. I took that as my mind saying I needed a day off too.

With my training philosophy, I put more emphasis on the weekend long runs than on the shorter mid-week runs. Therefore, I'm more tempted to miss a mid-week run when needed in order to ensure that I'll be ready for the long run. With 18 miles fast approaching (which went very well on Saturday), I figured taking Monday off was prudent. I knew I probably would not be able to make up the 5 miles later in the week but I can't imagine that those missed miles will have any impact on my performance October 7.

Speed work on 7/17 consisted of 3 sets of 4x200 with 200 jogs in between. My split times were back to the 48-52 second range, which is just above where they were a few weeks back. I've been having a problem with sore lower ab muscles, which I think contributed to my slightly slower times.

This soreness has been nagging me for the past several weeks. Sometimes it is hard to sit up in bed in the mornings. It doesn't hurt walking but as soon as I start running it does. As I warm-up, the soreness lessens. Someone suggested that maybe it was a hernia instead. Waves of anxiety swept over me, as I knew hernia surgery would gravely impact my training and jeopardize my participation in the Marathon. It really hurt after yesterday's speed work so I went to see the doctor last night. She didn't find any signs of a hernia but thinks I have a strained right iliopsoas muscle (aka hip flexor). I've been popping the ibuprofen today and have scheduled an appointment for 8/1 with a physical therapist that specializes in runners and athletes. Hopefully I can get on top of this before it seriously impacts my training.

Wishing you injury-free training...

One step at a time,
Dave

FW News-Sentinel Article - July 17, 2007

2007-10-17T19:59:00.000-04:00

RUNNING NOTES COLUMN

Local runner is poster child for fitter city

Once weighing in at 305 pounds, he's training for his first marathon.

By Brett Hess
For The News-Sentinel

David Craker has always considered himself a poster child. They were not always positive posters, either.

Growing up outside Chicago, he was always the last picked for playground games. In high school, he dreaded the day of the timed mile, in which inevitably the rest of the class would wait on him to finish. As an adult, it only got worse.

In recent years when Shape Magazine picked (or picked on) Fort Wayne as the least-fit city in America, they could have published a photo of Craker next to the story. And when Men's Health magazine selected Fort Wayne as the fattest city, again, a 5-foot-11 and 305-pound Craker could have been the poster child.

“My brother was a (Illinois cross country) state champ, but I always struggled with my weight,” Craker said. “When I stepped on my scale and it read err for error, I figured that was enough.”

That was in January 2006. Now the 178-pound Craker is a poster child for this fall's Chicago Marathon. Craker is doing a weekly on-line diary for marathon's Web site (www.chicagomarathon.) as part of the race's “Inspirational Bank.” There, other runners can read about Craker's remarkable transformation from morbidly obese computer technician to, well, a poster child for healthy, active living. (To follow Craker's diary, click on the “Inspirational Bank” link two successive times and then “withdrawal” and finally “on-line diaries.”)

“I've come a long way in a pretty short time,” Craker said, in an obvious understatement. “Everything is still new. This year I've run my first race, then a half-marathon; now I'm training for my first marathon.”

Craker didn't go from morbid obesity to the Chicago marathon overnight, even though it seems like it. And running a marathon wasn't in the plans when he contacted Lutheran Weight Management. Taking a step back from death was.

Along with a body mass index of 42.5, Craker suffered from high blood pressure, high cholesterol, high liver enzymes and a skin discoloration called acanthosis nigricans. And he had sleep apnea. If he couldn't lose the weight, Craker faced bariatric surgery.

Craker began his transformation on Valentine's Day 2006. As part of the 48-week weight-loss program, he began with a 14-week liquid diet. Although the weight was dropping fast, he knew diet wasn't enough.

“I've dieted before and always gained the weight back,” he said. “I wasn't going to make that mistake again.”

Craker began by walking 30 minutes each day, taking the 99-step climb to work instead of the elevator and parking in the back of the lot.

“I could barely go 2.5 mph,” Craker recalls. “But in two months I was bored so I went to the elliptical trainer, and two months later I was back on the treadmill jogging at 5.5 mph.”

By then it was December, and Craker was purchasing his first pair of “real running shoes” and signing up for the 2007 Chicago Marathon.

“I had never even run in a road race before, but I wanted to do this,” Craker said of the marathon. “I just love running and how I feel.”

He soon hooked up with Tammy Behrens' PR Training group, which caters to newcomers.

“They have been so supportive,” Craker said of PR Training. “It's a great program. Actually, the entire running community is great. I was surprised that it's not ultra-competitive. Everyone knows that only one person wins the race, so we are all out there together, cheering each other on.”

Along the way Craker ran and completed in the Indianapolis Mini-Marathon (13.1 miles) in May and finished in a very respectable 1 hour, 59 minutes. He is at stage in his running where every day brings a new experience.

As for being a poster child, and a positive one at that, Craker says it's been very therapeutic.

“Sometimes I wonder what else I can write about,” he said. “But I want to encourage other people. If you are highly motivated, you can lose the weight in a nonsurgical way.”

CM Diary - July 17, 2007

2007-10-17T19:52:00.001-04:00

Entry 12: July 17, 2007

Last week we spent our family vacation on the northern shores of Lake Huron in Michigan's UP. We go to this special place called Cedar Campus just outside of Cedarville, MI that is so remote it is 45 miles to the nearest Wal-Mart or McDonald's. Electronics aren't allowed at the camp so for a week my kids go without TV, MP3 players, computer games, etc. and they survive! Actually, they hardly notice because they are too busy kayaking, sailing, swimming (brrr cold), hiking and playing on the beach with the friends they see every year. On Wednesday we sightsee around Mackinaw so we plan on walking a lot that day.

Last summer I shocked everyone with my weight loss. This summer everyone was thrilled that I took up running and that I am training for The LaSalle Bank Chicago Marathon. After I mentioned I run, I was amazed at how many people told me they run recreationally or competitively. I knew about Joy, my daughter's friend who placed fifth in the 3000m Race Walk at the 2007 USATF Youth National Championships. But there were also Mack, the businessman from Dubai, UAE (who I ran with 7/11); Rod, the excellent camp cook; campers David and his son Dan; and several college students camping at the sister site across the bay.

My big goal that I've been dreaming about for several months and designed my training plan around was to run to Cedarville and back... 16 miles. I wanted to do it Sunday 7/8, but bad weather required me to shuffle my plans for Sunday-Tuesday. I succeeded! I ran the whole way in just under 3 hours. My wife met me on her bicycle with 2 miles to go to encourage me, along with fellow campers Captain Kirk (seriously... he's a senior pilot for US Airways) and Mark, one of my weight-loss inspirations and now an avid cyclist. I ran out of water at 13 miles and Kirk went to refill my Fuel Belt flasks as Mark cycled by with a quart of water left in his supply. I learned the value of a great pit crew. Let me take this opportunity to thank the many volunteers who will be manning the water/aid stations and the thousands of spectators who will be cheering us on. Your participation makes a world of difference.

I set a new PR at the Firecracker 4 Mile race on July 4. This was the first time I ran a race at a repeat distance. My first race was a 4-miler back in early March, which I did at an 8:38 pace. I was really happy with my 8:09 pace on the Fourth - improving 30 seconds/mile in just 4 months. I love being a newbie - the improvement is so drastic at the start. The race predictors now put me at a 3:59:00 marathon time... ha, ha, ha. I'll be happy if I finish under 5 hours and I'm hoping for under 4:30:00.

Speed work on 7/3 consisted of 4x400, 4x300, 4x200 and 4x100. My split times were fairly constant. I missed the speed workout on 7/10, which consisted of 2x1200, 2x800, 2x400 and 2x200. On Friday, I decided to set my Polar to automatically take splits every 400m, and I did the speed work by myself on roads instead of a nice oval track. I modified it slightly by including a 1600m warm up and cool down and doing 400m recovery jogs between intervals instead of stopping. My split times were still fairly consistent but 10-15 seconds slower. I'm contributing the slower times to the lack of others pushing me, having to deal with hills, and recovery jogging instead of resting. But mostly I think it was because, unlike a track, I had no visual marker to run to that signaled the end of the interval and had to rely on my watch beeping at me to tell me when the interval was over.

The only disappointment this week was only being able to do 10 of my 12-mile long run. I ran in the heat of the afternoon, but I really think I was still wiped out from my 16-miler, speed work and the vacation. There are so many fun things to do at Cedar that every year I feel like I need a vacation to recover from my vacation.

I hope your training is coming along well. Don't let bad weather and the craziness of life get in your way. Shuffle the days around, look for indoor cross-training alternatives, or take advantage of an occasional unplanned day of rest. But mostly have fun! The joy is in the journey!

One step at a time,
Dave

Click here (Editor note on October 17 - I included the FW N-S article in my next post) to read the Fort Wayne, Indiana News-Sentinel article featuring Dave!

CM Diary - July 2, 2007

2007-10-17T19:46:00.000-04:00

Entry 11: July 2, 2007

Last week was a good week of training. I followed my plan, which included some strength training. I switched my Wednesday cross-training with the easy 5-mile run on Monday to give my knee one more day of rest.

Tuesday speed work continues to build in intensity consisting of a mile warm-up, 10x300 (1:11-1:16), 2x200 (:46-:48) and a 1.25 mile cool-down. I've noticed an interesting pattern that has developed during speed workouts. Even though we all end up in pretty much the same finish order interval after interval, we do not start out that way. Although we are supposed to run the same pace for the whole interval, some start out fast and tend to fade. I tend to start out more slowly and gain energy as I pass those that are fading. I'm not saying one way is better than the other, probably they're both wrong... it's just an interesting observation.

On Thursday I met with Art, Amy, Traci, Kevin, Steve, Amanda and Kat for an early morning neighborhood run. We're all running a fall marathon - Amanda and Kat are also running Chicago. I enjoy the camaraderie and inspiration of running with a group.

My children came back exhausted from a week of summer camp so I ran my long run Saturday by myself. Because it was a step-back week I decided to run at a faster pace. I'm afraid that if I run all of my long runs at an 11:00-11:30 pace, I'll condition my body to only go that pace for the longer distances. By going closer to marathon pace on my step-back weeks, I'm hoping to train my body to go at a faster pace for longer distances.

Once upon a time (before I started running) I thought running was a boring activity - mile after lonely mile of the same old sameness. When I agreed to write this blog I wondered what I was going to say each week. But I've found that something interesting often happens while running. A couple of weeks ago it was a friendly encounter with a skunk. And, this Saturday I had another "incident."

After reading Jim's May 15 blog about being bit by a dog and Allison's May 31 blog recommending pepper spray, I went out and bought myself a can specifically designed for runners. About 9 miles into my long run Saturday, I passed two big dogs loose in their front yard. I suspected they were behind an invisible fence, but I wasn't going to chance it. I pulled my can of pepper spray out of its holster that was fastened to my Fuel Belt and poised myself to use it if necessary. When I had passed and realized they were not chasing after me, I attempted to put the can back in its holster. My finger had moved the trigger off of the safety, and I sprayed myself in the stomach. Startled, with my thumb covered in spray goo and an orange "gun shot wound" splotch on my white shirt, I ran a 1/4-mile to a fire station to get help. A big thank you to Fort Wayne's finest at Fire Station #18 for helping me get cleaned up and get back on the road. The shirt I ran the Indy Mini in is ruined, and my pride is wounded too, but I must laugh at myself. I guess that's what happens when a weapon is put in the hands on the untrained.

Congrats Jim on breaking the 200 pound mark. I did that a year ago this week. I can relate to your excitement. It's an awesome feeling. Keep up the great work - You are an inspiration!

One step at a time,
Dave

CM Diary - June 29, 2007

2007-10-17T11:52:00.000-04:00

Entry 10: June 29, 2007 (Special Diary Entry)

Each year my children and their classmates celebrate their 100th day of school. The President is measured on his first 100 days in office. There’s something special about the 100th day. Not only is it an opportunity to celebrate a milestone, but it’s also a chance to reflect on the journey.

Guess what?! 100 days from today is the LaSalle Bank Chicago Marathon. I’m looking forward to celebrating with you all, and I’m also looking forward to enjoying the journey to get there.

Unless you started running yesterday, today also provides you an opportunity to reflect on the journey that has brought you to this point. How much have you improved over the last 100 days or 100 months? More importantly, how much fun have you had and great people have you met running? For me, the answers to those questions motivate me to keep going the next 100 days and beyond.

I train with a Polar RS200sd watch. One of the features it has is the ability to display a customized picture on the watch face. My watch is currently sporting the design I created shown below. Every time I look at my watch, the picture reminds me of the thrill of accomplishment that awaits me in October. The two stick figures running between the Sears Tower and John Hancock Center remind me of you, and that we’re in this together.

If you have a Polar watch that is compatible with RS200 logos, set your watch to receive data, place it near your speakers and click here (Editor note on October 17 - the file is no longer available). Then, click the Download Link: PolarChicagoPic.wav link. If your computer is set up like mine, you can click on the Open button that appears and the file will start playing. Otherwise, you may need to Save the file to your computer and find a software application that can play .wav files. Remember that pop-up blockers will probably need to be disabled. To us mere mortals, the clicks don’t mean anything, but they make sense to Polar watches (and maybe dolphins). I hope it works for you. If it doesn’t, unfortunately this website, http://www.sendspace.com/ nor I can provide support.

See you in 100 days !!

One step at a time,
Dave

CM Diary - June 25, 2007

2007-10-17T11:28:00.000-04:00

Entry 9: June 25, 2007

Last week was a much better week of training. I was able to follow my plan and complete my miles relatively pain free.

On Monday, I decided to give my knee another day free from pavement pounding so I decided to workout hard on an elliptical machine for the equivalent time of 5 easy miles. The first time I stepped on an elliptical, when I was still well over 250 pounds, I barely survived 10 minutes. Over time I improved, and 9-10 months ago when the elliptical was my aerobic exercise of choice, I was able to consistently maintain 170 strides/min for 30-40 minutes. It's amazing how much 6 months of running can improve one's cross-training. This week I was able to maintain 205 strides/min for the full 50 minutes or 10,250 strides. It was my first time ever topping 10,000 strides!

Tuesday's speed work consisted of a mile warm-up, 2x800 (3:38, 3:38), 3x400 (1:38, 1:39, 1:41), 3x200 (:49, :47, :46) and a 1.6 mile cool-down. It's exciting to see my times drop 4-5 seconds in just 3 weeks. This speed training really works.

On Saturday, my son rode his bike with me during my long run. We started at 5:30 AM and saw a beautiful sunrise. I've never seen one like it before. It looked like an aurora borealis of fire in the sky. My son took a picture of it with his cell phone.

I was determined to do better this Saturday than last, so I stayed off the uneven trails and stayed on the smooth pavement. I was able to maintain a 10:54 pace for the first 11 miles before my knee started to ache again. At mile 12, my course went down a small hill and the knee really started to hurt. (I'm glad The LaSalle Bank Chicago Marathon is a relatively flat course). I needed to walk .5 mile and I finished jogging the last 1.5 miles at a 13:30 pace. It wasn't a perfect run but much better than last week.

I too want to say "Hi" to my fellow online diary writers. I check the site 3-4 times a week looking forward to the next post. There are many times I'm out running and think about the 6 others that I know are seriously training for this race and remember that there are 44,993 others also giving it their best. There are 15 weeks to go before the big day, and if you're like me, the enormity of the race and training for it are starting to sink in. It's so good to know that we're not doing this alone. Take heart and keep going !!

One step at a time,
Dave

CM Diary - June 18, 2007

2007-10-16T22:35:00.000-04:00

Entry 8: June 18, 2007

French wasn't my best subject in school and I'm finding that listening to my body is like learning another foreign language. The first 2 weeks of my 18-week training program are "in the books." Over these past 2 weeks I learned a valuable lesson trying to understand my body's "language."

Monday 6/4:
Plan: 5 Easy
Actual: 1.5 @ 13:00. My Achilles was still sore from the Relay. I jogged 1.5 miles with my 7-year-old daughter. I really enjoy the times when we go running together. With my injury, it was all I felt like doing.

Tuesday 6/5:
Plan: 3.7. Speed work with PR Training group at 7 PM.
Warm-up, 400, 800, 800, 400, 4x100, Cool-down.
Actual: 3.7. My Achilles felt fine and I was able to do the intervals in 1:47, 3:43, 3:42 and 1:43, which was much faster than I expected. The 100s were for form and not speed.

Wednesday 6/6:
Plan: 6 Easy
Actual: 6 @ 10:03. No problems with my Achilles.

Thursday 6/7:
Plan: 5 Tempo
Actual: 6.2. I got up at 5:30 AM, but my Achilles was really sore. I went 1.2 miles - much of it walking - before I stopped. Thursday evening my legs felt better and I was able to do my 5 @ 9:07. I don't understand how my body can change so drastically in just 12 hours.

Friday 6/8:
Plan: Strength training
Actual: I chose to rest today instead. I've been struggling with a lack of motivation to do my strength training lately.

Saturday 6/9:
Plan: 12 Long Run
Actual: 0. My son had a birthday sleepover Friday night so I didn't get to bed until 5 AM. I pushed my long run to Sunday.

Sunday 6/10:
Plan: Rest
Actual: 13.1 @ 11:39. My Achilles started to ache at 5 and I had to walk a little the last mile but I was pleased that I was able to do what I did.

Total mileage for week 18: Plan: 32, Actual 30.5

Monday 6/11:
Plan: 5 Easy but moving my long run to Sunday dictated a mandatory rest day
Actual: 2.4. My wife and kids went out for an evening bike ride and my son raced back to tell me that they were going to the ice cream shop and to meet them there with money. I could have driven the car, but I decided to lace up the shoes and run the .66-mile direct-but-somewhat-dangerous route to the shop at near race pace. I jogged back the 1.75-mile indirect-but-safer route with the family biking next to me - that was fun. Everything felt fine and the ice cream tasted better knowing the calories were burning off.

Tuesday 6/12:
Plan: 4.2. Speed work with PR Training group at 5:30 AM .
Warm-up, 8x400, 2x100, Cool-down.
Actual: 3.75. My Achilles was sore again but I was able to do the first 5 intervals in 1:50, 1:52, 1:48, 1:47 and 1:48 . Between each interval I massaged my Achilles. It felt fine on intervals 6-8, which I ran in 1:43, 1:42 and 1:43 . The 100s were for form but I was able to run them each a second faster than last week. Again it was very strange how my body struggled one minute but was fine just a little bit later.

Wednesday 6/13:
Plan: Cross-training
Actual: 4.4 @ 10:13 . I chose to run over lunch instead of cross-train to compensate for the miles I didn't run on Monday.

Thursday 6/14:
Plan: 5 Tempo
Actual: 5 @ 9:20 . I ran 5 miles with my tri-athlete co-worker Mark in 86-degree heat. It's always a tempo run when I train with him. My legs felt fine but I could feel the effects of the heat and dehydration by the end of the run.

Friday 6/15:
Plan: Strength training
Actual: 4 @ 10:08 . I ran again instead of doing strength training due to a lack of motivation. I perceive strength training as boring. I believe running both Wednesday and Friday was a mistake that came back to bite me Saturday.

Saturday 6/16:
Plan: 10 Long Run
Actual: 8.25 @ 11:17 . My son got up at 5:30 AM to ride his bike with me during my long run. It was awesome to have him come along. I wanted to do the same 13.1 I did the previous Saturday to a) see if I could do better without the Achilles pain and b) help him appreciate how long a half-marathon is. At 5 miles my ITB started to hurt. Miles 5 to 8 were on a dirt and gravel road that was a bit uneven. That didn't help my ITB pain. Coming off the trail there is a large-diameter gravel drive at a fairly steep incline. I must have caught a rock just right (or should I say wrong) and my ITB really started to hurt. In fact, it hurt so bad that I had to do something for the first time in my 6 months of running... I had to call for my wife to come pick me up. (Hint: never let a 13-year-old make that call... my wife thought I was keeled over almost dying). I felt a mixture of concern for my knee, disappointment that I didn't complete the distance (what if that happens October 7) and a tinge of feeling like a failure in front of my son. I suspect it was a good life-lesson for him to see that sometimes the more courageous thing to do is to hang it up for a day instead of pushing on and making a situation worse.

Sunday 6/17:
Plan: Rest
Actual: Rest

Total mileage for week 17: Plan: 24 (step back), Actual 27.8

I didn't step back my mileage this week because I perceived I needed to "catch up" after being down in mileage due to the Achilles injury. In retrospect, that was a mistake. Too many miles, too many days, too soon after an injury.

All in all not a disastrous two weeks but definitely not the best. I'm going to try this next week to better understand the language of my body and make smarter choices.

I hope your training is going well. Until next week...

One step at a time,
Dave

CM Diary - June 8, 2007

2007-10-16T22:28:00.000-04:00

Entry 7: June 8, 2007

When my long runs were only a few miles and I wasn't race-ready, time wasn't much of a problem. My family was excited to have a more active dad.

Now, my running is no longer a new and novel thing. My long runs are often 2+ hours and I occasionally run in a local race. I'm learning that juggling running and family time requires a delicate balance.

I've found that getting up early and running before my family wakes up helps. This also allows me to beat the heat of summer by running in the cool of the morning. I'm also blessed to have a fitness center with showers where I work so I can also run over my lunch hour.

I also try to incorporate my running into family activities and vice versa.

My 7-year-old daughter caught the running bug after seeing a lot of kids run the Indy 500 Festival 5K. We've enjoyed jogging a couple of miles since then. She's going to be running a Kids' Marathon this summer, logging 25 miles over the course of several weeks culminating in the final 1.2-mile race in September. (Editor note on October 16 - This never panned out)

We went camping in southern Indiana over the long Memorial Day weekend. It just so happened that the campground was less than 10 miles away from a small town that had a 5K race on Saturday, May 26 (coincidence? I don't think so :) ). Not only did we enjoy a nice weekend, but I also ran my first 5K in 25:05 ( 8:05 ) on a warm, humid day on a hilly course. Of course, being my first 5K I was guaranteed a PR, but using the race time predictor calculators, it was my best race yet - better than my first 10K race, which I ran in 52:57 (8:32) on May 19.

On Memorial Day I ran an 8.5-mile long run before the family woke up. I wanted to experience running hills, something we don't have many of in the flat lands of northeast Indiana. What I didn't expect was making eye contact with a live skunk only 15 feet away. Usually I'm curious about things in nature I've never seen before, but I thought it prudent not to stick around and get "acquainted".

I really wanted to run the Sunburst Half- Marathon June 2 in South Bend, IN. My brothers live there, and the course included the streets around where my late parents lived. But that was the same weekend as the Relay For Life in Fort Wayne and my wife really wanted to participate in the Relay. She is a 10-year breast cancer survivor and one of the most courageous people I know.

The solution ... join my wife's Relay team and run 53 laps (13.1 miles) around the outdoor track at my son's middle school where the event was being held. I chose the 1:30-3:30 AM time slot figuring that would be the least-popular and least-crowded time on the track - plus it just sounded like something crazy to do. Coincidentally, someone from another Relay team was running at the same time - Tammy, my coach. It was great to have someone to talk to.

The event was a lot of fun and running in the wee hours of the morning is a unique experience. Unfortunately, my left Achilles started to cramp after 3 miles and by 7.5 miles I was done running. I was able to walk another 2.5 miles and completed 10 miles in my two-hour time slot.

As runners we get the luxury of picking and choosing the races we want to run. That's not so for cancer survivors who are entered into a race no one wants to run the moment they get the diagnosis. It was an honor to take part in the event and be around so many courageous people.

One step at a time,
Dave

CM Diary - May 18, 2007

2007-10-16T22:08:00.000-04:00

Entry 5: May 18, 2007

Growing up I was an avid fan of ABC's "Wide World of Sports". Ingrained in my memory is the image of the Slovene ski jumper falling off the end of the ramp as announcer Jim McKay says, "The thrill of victory... and the agony of defeat!"

For me the Indy Mini and buying a pair of jeans with a 31" waist were recent thrills of victory. I can't believe that my waist is now smaller than my inseam. However, the Tuesday after the Mini I experienced agony of da-feet. I don't even remember how I sprained my right ankle, but it hurt enough that I couldn't even walk a half-mile. Sigh, my first running injury.

Immediately I had competing voices in my head. One said, "You're going to have to give up running for at least 2 weeks. What happens if this turns into something serious? You're going to be a one-race wonder." The other said, "It's only a mild sprain. If it was going to happen, at least it happened on a low-mileage, race-recovery week. R.I.C.E it, and hopefully it will be better soon."

On Wednesday, the ankle wasn't much better. More ice, more ibuprofen, more voices.

On Thursday, it was about 95%. I started out gingerly; first walking, then shuffling, then jogging. I planned on just trying 2 miles but felt good enough to do 3. Better voices.

Friday was a planned rest day and Saturday I was able to join my training group for a 5-mile run at a decent pace. No voices. Occasionally I'll bend my foot in a weird way and get a little twinge of pain, but it's improved enough that I was able to follow my training plan this week.

Speaking of training plans, the past two weeks I've been in the process if developing my training plan to carry me through The LaSalle Bank Chicago Marathon and recovery the month following. My coach is reviewing it now. I hope to share it with you soon.

One step (sometimes painful) at a time.
Dave

CM Diary - May 11, 2007

2007-10-16T21:49:00.000-04:00

Entry 4: May 11, 2007

February 2006 to 1 year later

Going into the Indy Mini-Marathon last Saturday with only 3 small races under my belt, I expected to be overwhelmed by a race with nearly 35,000 runners. I had visions of tripping at the start and being trampled like being at a Spanish Bull Run or an out-of-control rock concert. Fortunately, I didn't trip and the start was well-organized and controlled, yet full of energy and excitement.

I started in corral G, much higher than I thought - I could actually see the starting line. A pleasant surprise was starting in the same corral as Katie M., the exercise physiologist from my weight-loss clinic. She is incredibly fit, weighing less than the total pounds I lost. I enjoyed chatting with her before the race, laughing at the crazy people and reminiscing about how far I had come on my weight loss journey of which she was such an integral part. Thank you Katie!

During the national anthem I had to choke back the tears when I realized that for the first time in my life the song was being played for me - an athlete IN the game and not a spectator watching from the sideline.

I had 5 goals for the race in priority order: 1) finish, 2) have fun and enjoy the experience, 3) finish strong, 4) run the whole race and 5) break 2:00:00. I finished and had an awesome experience. I ran the first 6 miles in 54:53, the second 6 miles in 54:59 and the last 1.1 miles at an 8:45 pace, kicking across the finish line at a 7:30 pace. My per-mile splits didn't vary by more than plus or minus 15 seconds. I was very pleased with my consistent pacing and my strong finish. I ran the whole race including the pit stops, and I finished with a chip time of 1:59:30 !! I attribute my even pacing and my success at running sub-2:00:00 to my Polar RS200sd which gave me instant pace feedback throughout the race. Had I run "by feel" or by heart rate alone (over 90% almost the whole race), I would not have done as well. The 10-mile run I did 2 weeks earlier told me what pace I could run and maintain, and I ran that pace.

I will cherish so many wonderful memories from the day: being overwhelmed with emotion at the playing of the national anthem, stepping on the "Yard of Bricks" at the Indianapolis Motor Speedway, kissing my finisher's medal in the finish chute - the first athletic award I have ever received - and the awesome joy of accomplishing a dream much bigger than I could have imagined. To think that in December I was excited about running 3 miles in under 30 minutes for the first time and in March doing the unthinkable and qualifying for a preferred start corral at the Indy Mini. And now this! The weeks of training in the snow and cold paid off. This experience showed me that training in the summer heat and rain in the coming weeks will pay off on October 7.

I am so glad I experienced this mega-event and look forward to running my next mega-event with you on October 7.

One step at a time,
Dave

P.S. Yes, I did sleep with my medal around my neck Saturday night

CM Diary - May 1, 2007

2007-10-16T21:44:00.000-04:00

Entry 3: May 1, 2007

It's a bittersweet day as this morning was the last of the PR Training classes. The education, coaching, training, encouragement and camaraderie I've received have taken me far beyond what I expected. I have developed a genuine excitement about what my running future holds. But now that the regular, organized accountability and structure is over, and I must develop my own structure to keep myself accountable. The unknown of the future makes me feel uneasy. On my own will I be able to sustain the motivation required? I'm sure Tammy and friends will be there to encourage and lend their advice, but ultimately it is up to me to keep up the effort that will take me across the finish line October 7 and beyond.

My tapering continues for the Indianapolis Mini-Marathon this Saturday. I ran 5 easy miles Tuesday, Thursday and Saturday last week and 4 easy miles yesterday and today. I'll probably do 2-3 easy miles Thursday. I feel very ready for the race. The weather is finally terrific, and I'm having to resist the urge to run.

With the reduced mileage, I've been really concentrating on my caloric intake. I've been putting into practice a lot of the techniques I learned while I was actively involved in the weight-loss program. When I am hungry I try to determine if I'm experiencing true physical hunger or psychological hunger (hunger caused by boredom, stress, loneliness, etc.). If I think it is psychological hunger, I try to "surf the urge", that is, try to resist eating for 20-40 minutes. I learned that cravings rise in intensity like a wave for 20-40 minutes and then naturally subside. I try to drink water to help curb them. If I'm honestly still hungry after 40 minutes, I try to satisfy the craving with healthy choices instead of junk food.

I consciously try to maintain the proper balance of carbs, protein, fruits, vegetables, dairy and fat. I'm not as good about keeping a food diary as I was on the program - running has afforded me the freedom to be more relaxed about it. But, if I see the scales creeping up, I pay more attention to portion sizes, resist grabbing a cookie, avoid mindless eating and late-night binges and try to eat a higher percentage of low-density foods (foods with fewer calories for a given volume). Examples I keep in my cupboard are flavored rice cakes and high-water-content fruits like grapes, strawberries and oranges. I religiously drink more than 64 ounces of non-caloric beverages a day - I had to on the program and the habit continues - so keeping hydrated is generally not a problem for me. All this effort has paid off as I've lost 2-1/4 pounds these past 2 weeks, and I'm back to my lowest weight.

I'll leave you with a motivating quote Tammy shared with the class week 1 - "I do today what others will not do, so I can do tomorrow what others cannot do." I know I can finish the Indy Mini strong because I've done the training required to accomplish the goal.

Keep going and don't give up.

One step at a time,
Dave

CM Diary - April 23, 2007

2007-10-16T21:37:00.000-04:00

Entry 2: April 23, 2007

Let me start with a little background information. In mid-January I decided to run the Indianapolis Mini-Marathon (May 5) and The LaSalle Bank Chicago Marathon. I joined PR Training, a local running group led by Tammy, a certified running coach. She offered two very important things: a 14-week class designed to train people to run/walk the Indy Mini and running-club registrations for the Mini that was already sold out.

We meet at 5:30 AM on Tuesdays or 6:00 PM on Thursdays to learn about various aspects of running followed by a group run. I showed up the first week uncertain about what to expect. I wasn't even sure what to wear. My only previous experience (aka nightmare) running with others was in middle school gym class on the most-dreaded day - the timed one-mile run. I was the picked-last, picked-on fat kid that always finished the mile last, gasping for breath and feeling nauseous. She said the group was open to runners and walkers. Walkers? Really? That was probably a ploy to give the elite runners someone to laugh at (old cynical mindsets die hard).

The first meeting was a positive experience. There really were walkers there! Tammy and everyone were kind and encouraging. She handed out a sample training plan designed for beginning, intermediate and advanced runners/walkers. Since I had been training for a month on my own already, I was between the beginning and intermediate level. Tammy worked with me to develop a plan that started from where I was at. On our first group run we all stuck together as a pack. I was able to keep up, and at times, I was setting the pace! I remember being so excited to tell my wife when I got home. Joining PR Training is the best decision I could have made. The training has really paid off, I've met a lot of great people and I've overcome a lot of childhood traumas in the process. I highly recommend joining a running group with a certified coach in your area to train for the Marathon.

There are 2 weeks to go before the Indy Mini and I'm starting to taper for the race. This past week has been my best and most intense week of training. On Tuesday I ran 10K in 56:52 (9:08 min/mile), 15 minutes faster than a 10 K I ran back in December. On Wednesday I wanted to run an easy 4 miles, but I agreed to run with a co-worker who is a competitive triathlete. He pushed me for 5 miles at an 8:50/M pace. That was the farthest I had ever run sub-9:00/M. On Thursday, we had the privilege to have Shawn Found as our guest motivational speaker at our class. He has an impressive world-class running resume including being a 4:06 miler who narrowly missed representing the US in the 2000 Olympics in the 10 K. Thank you Shawn for inspiring us with your wisdom and experiences! After class, we ran 5.3 more miles at an easy pace.

At 12 weeks into the class, Tammy organizes a 10-mile goal run. It helps us gauge our progress, set realistic goals for the Indy Mini and gain race experience (e.g. how to get water at aid stations without choking). After running a personal record (PR) at 5 miles and 10 K earlier in the week, I wasn't expecting to tear up the course on Saturday. Expecting to run 9:30/M, I made a pace band to carry with me ranging from 9:00/M to 10:41/M. I never looked at it! I ran 1:29:20 - an 8:56/M pace. It was one of those days where everything just clicked and I felt great. I'm still in disbelief that this former 305-pound couch-potato who has only been running for 4 months has a realistic shot at running a sub-2 hour half-marathon. The crowds and weather may not cooperate, but now I know I have the potential to do it. Watch out Indy!

I also found a race recovery strategy that works great for me - lawn mowing. My grass was so long it had to be double-cut this weekend or else. So Saturday afternoon I walked behind a self-propelled push mower for 2 hours. I haven't experienced the soreness I normally feel after running 10 miles let alone at a PR pace. Two summers ago, mowing the lawn took all the energy I could muster. Now, 125 pounds and 14-months of aerobic activity later I can do so much more. Being fit is awesome!

I realize that between now and October not every week is going to be a great training week so I'm going to really enjoy this one that came my way.

One step at a time,
Dave

CM Diary - April 11, 2007

2007-10-16T21:32:00.000-04:00

Entry 1: April 11, 2007

I have a piece of running gear that likes to misbehave. Just when I think I have put my running gloves in the drawer for a long summer hibernation, they crawl out of bed and find me. The most recent example, Easter weekend that was unseasonably cold in Fort Wayne, Indiana with a half inch of snow. (I'll let Al Gore explain why we are had a green Christmas and a white Easter.)

The unpredictability of the weather can be frustrating. No one can predict what we will face on October 7. A light breeze can be funneled into hurricane-force winds by the skyscrapers or blocked from getting to street level so we all bake on an asphalt frying pan (Editor note on October 16 - who would have thought). The philosophy I've adopted in my short 4-month running career is to look at each day of training as a mini "race" to achieve a mini "victory" in the quest for the ultimate victory on race day. The day's opponent may be bad weather, a lack of motivation, a busy schedule, etc. Victories can be noble like the extra mile I conquer in long run or the new PR I set. Or they may be subtler, like lacing up my shoes when I would rather stay in bed or not running when nice weather beckons me outside on days my body needs to rest.

The unpredictability of the weather can also be motivating and educational. It was 5F Super Bowl Sunday in Fort Wayne with a -20F wind chill. The wind, cold and snow-packed roads were my obvious enemies that day. I triple-layered my legs and torso, double-layered my head and feet, put duct tape over the mesh uppers on my shoes to keep them warm and dry and put on my winter training companion - my running gloves - determined to run as much of the 11-mile long run as I had planned. The weather won the battle that day as my layering worked but my gloves let me down. After 5 miles, I returned home with near-frostbit hands. But I was satisfied. I learned the limits of my running apparel, that running on snow-packed roads slows me down by 1:30 per mile, but more importantly I learned the magnitude of my desire and resolve.

There's something peaceful about running in falling snow - the quiet and the beauty. But the Easter snow taught me a couple of other valuable lessons. On Saturday mornings I join a bunch of other runners in Fort Wayne for a group run. To get in the number of miles I planned at the slower pace that I run, I arrived 45 minutes early. I pulled into the parking lot and I saw two cars and two sets of footprints in the snow heading down the trail. I recognized them as belonging to Amy and Art, two fellow-runners that emailed the group the day before saying they needed to start really early. As I ran in solitude between their footprints (and later as my footprints joined the rest of the group's), this newbie athlete realized the importance of running as part of a team. We work toward a common goal, encouraging and motivating each other along the way.

As I ran back to my car, the snow allowed me to review my running form. I compared my novice footprints to Amy and Art's more-experienced footprints. Theirs were perfectly spaced (with a longer stride-length that matched their faster pace) and perfectly formed as if God Himself took their shoes and made the impressions. Mine were uneven, my right foot turned slightly out and the obvious swipe of a toe scrape next to nearly every opposite foot's print. This was discouraging as I thought I was doing better with picking up my feet, but snow prints don't lie. But that's a victory to win in future training "races".

In the next 6 months before the Marathon there are two things we can all count on no matter where we live - our share of less than ideal weather and the learning opportunities those bad days afford.

One step at a time,
Dave

CM Diary - Introduction

2007-10-16T21:19:00.000-04:00

(This entry was originally posted in late March 2007)

The LaSalle Bank Chicago Marathon will be the culmination of a 20-month journey that has transformed my life.

In 2005 I was morbidly obese weighing 305 pounds. I suffered from high blood pressure, high cholesterol, high liver enzymes and a skin discoloration called acanthosis nigricans. I had sleep apnea so bad I stopped breathing 85 times an hour. When I stepped on our bathroom scale that only went to 300 pounds, it read "Err." That's when I resolved to do something to turn my health around.

On Valentine's Day 2006, I started a 48-week, physician-monitored weight loss program that included 14 weeks of a liquid diet, weekly monitoring and behavior and nutrition education. I have lost over 120 pounds without surgery. I have gone from XXL shirts to size small, from a size 46 waist to 32. I am off all medication and all of the conditions listed above are gone!

In order to maximize my weight loss I incorporated daily exercise into my routine. At first I could barely walk 30 minutes at 2.5 mph. I kept at it every day, and after a few months I had to run to break a sweat. I was falling in love with running and the more active me.

On December 11, the day before my 42nd birthday, I bought my first real pair of running shoes and started running seriously. I developed a training program (which I'll describe in more detail in future weeks) to run my first race ever in March. As my mileage increased, I realized that I could go farther than I ever thought possible. I started to dream of running a half-marathon this spring and The LaSalle Bank Chicago Marathon this fall. My doctor ran tests and cleared me to do whatever I wanted - the next day I registered for the Marathon.

I'm running the Marathon for my health and to prove that I can accomplish a dream much bigger than myself. But more importantly I'm running to honor my family, friends and the staff at the weight loss clinic that have supported me this past year.

My long runs are now up to 13.1 miles, enough to know I have a long way to go and many obstacles to overcome to be ready for the race. However, the biggest obstacle to my success has been overcome. I have gone from an "I can't" person to an "I can" person. I believe that I can complete the Chicago Marathon because now I believe in myself.

I look forward to sharing my journey with you in the coming weeks.

All because of a checkbox

2007-10-16T21:00:00.000-04:00

One of the reasons I'm starting a blog is because I checked a simple checkbox. When I registered for the 2007 Chicago Marathon there was a simple question on the registration form asking if I would be willing to journal my training for the Marathon. I checked that simple little checkbox.

I was honored by being one of only 6 people out of the 45,000 that registered for the race to be selected to share my training highs and lows.

After over 6 months of journaling my training, it became habit and fun. Once the Marathon was over, so was my commitment to them. A local runner started an online training blog so I decided to continue by starting my own.

The original Chicago Marathon diary can be found here: http://www.chicagomarathon.com/CMS400Min/Chicago_Marathon/inspiration/index.aspx?id=786

Since web sites change and this diary will last only for a few months on their site, I decided to copy my entries to this blog.

I hope that people gain inspiration and encouragement from my original CM diary and my continued bloggin here.