Marathon Training Week 3 of 23

Week three was a bit choppy. I had a couple nights of bad sleep, so my cycling on Tuesday was abbreviated, and I skipped my Thursday run altogether. But my Friday cross-training was great. I lowered the resistance and upped the speed -- so my heart rate stayed in range, but it felt "easier" and that made it more do-able. Today's long run was great -- I finished with negative splits for the last 2 miles. I'm looking forward to a solid next week of training starting Monday!

Week 3 totals:
Running Distance: 18.36 mi
Running Time: 03:12:22 h:m:s
Avg Speed: 5.7 mph
Max Speed: 14.3 mph
Avg HR: 152 bpm
Max HR: 182 bpm
Calories burned: 2,417

Cycling Approx Distance: 21 mi
Cycling Time: 01:07:31 h:m:s
Approx Avg Speed 20 mph
Avg HR: 127 bpm
Max HR: 143 bpm

And here's a link to week 3's long run of 7 miles. Unfortunately I messed up my watch settings, so this is just the run and cooldown.

Sum totals so far:
Running Distance: 59.13 mi
Running Time: 10:26:04 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.4 mph
Avg HR: 150 bpm
Max HR: 182 bpm
Calories burned: 7,783

Cycling Approx Distance: 58 mi
Cycling Time: 03:07:31 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 147 bpm

Previous week's totals:
Week 2 totals:
Running Distance: 21.89 mi
Running Time: 03:50:41 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.4 mph
Avg HR: 149 bpm
Max HR: 172 bpm
Calories burned: 2,883

Cycling Approx Distance: 12 mi
Cycling Time: 00:40:00 h:m:s
Approx Avg Speed 18 mph
Avg HR: 130 bpm
Max HR: 147 bpm

And here's a link to week 2's long run of 6 miles

~ Keith

Marathon Training Week 2 of 23

Week two was great. I was somewhat bummed that I had to skip recumbent cycling on Friday, but it was worth it since I was on a plane to Montana, and on my long run on Saturday (only 6 miles, but at around 3,750 ft elevation) I got to see wild pheasant, white-tail deer, and some amazing landscape.

Week 2 totals:
Running Distance: 21.89 mi
Running Time: 03:50:41 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.4 mph
Avg HR: 149 bpm
Max HR: 172 bpm
Calories: 2,883 C

Cycling Approx Distance: 12 mi
Cycling Time: 00:40:00 h:m:s
Approx Avg Speed 18 mph
Avg HR: 130 bpm
Max HR: 147 bpm

And here's a link to week 2's long run of 6 miles

Sum totals so far:
Running Distance: 40.77 mi
Running Time: 07:13:42 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.4 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories: 5,366 C

Cycling Approx Distance: 36 mi
Cycling Time: 02:00:00 h:m:s
Approx Avg Speed 18 mph
Avg HR: 128 bpm
Max HR: 147 bpm

Previous week's totals:
Week 1 totals:
Running Distance: 18.88 mi
Running Time: 03:23:01 h:m:s
Avg Speed: 5.6 mph
Max Speed: 167.5 mph (whoa! GPS error somewhere!)
Avg HR: 149 bpm
Max HR: 182 bpm
Calories: 2,483 C

Cycling Approx Distance: 24 mi
Cycling Time: 01:20:00 h:m:s
Approx Avg Speed 18 mph
Avg HR: 127 bpm
Max HR: 145 bpm

And here's a link to week 1's long run of 5 miles.

~ Keith

A Weekend Runs Through It

As I type this I am in the Seattle airport, awaiting my flight home to Oregon. I spent the weekend in Montana with my sister Bobbi and her family. We had good food and a great time hanging out and connecting. Bobbi rocks! We went to Yellowstone Nat'l Park (it was free entrance day!). Some of the amazing sights from my trip are viewable here

Highlights: Spending time with my sister Bobbi, seeing a bison up close and personal, seeing my niece Brittany and her baby Abby, seeing my nephew Todd, meeting my sister's husband Matt, and seeing a GRIZZLY BEAR AND HER CUB from only 125 yards away in Yellowstone!

ORN: (obligatroy running note) Oh, and I also ran 7 miles at 4k ft elevation. That was fun too.

~ Keith

Marathon Training Week 1 of 23

I had a great week. It was hard to get started some mornings, and the recumbent stationary cycling *really* isolates my quads, so I was a little worried about overuse injury. But here it is Saturday and my legs feel pretty good.

This is the first time in my life I can remember exercising aerobically for 30-60 minutes, 6 days in a row!

This week's totals:

Running Distance: 18.88 mi
Running Time: 03:23:01 h:m:s
Avg Speed: 5.6 mph
Max Speed: 167.5 mph (whoa! GPS error somewhere!)
Avg HR: 149 bpm
Max HR: 182 bpm
Calories: 2,483 C

Cycling Approx Distance: 24 mi
Cycling Time: 01:20:00 h:m:s
Approx Avg Speed 18 mph
Avg HR: 127 bpm
Max HR: 145 bpm

And here's a link to today's run.

~ Keith

A Goal in Sight

If you peruse my archives, under the label "fitness", you'll see I started running in June of 2008. In February of that year I'd hit 220 lbs, on my way back toward my lifetime high of 250 lbs -- and I knew things had to change. I started eating differently, and that helped a lot. But in June of 2008 when I started running, something new happened. I started to change not only on the outside, but also on the inside. What started out as an exercise in self-denial and discipline led to an inexpressible joy as I began "running into my self".

I have a history of starting projects, especially related to fitness or weight loss, with goals either too lofty, too short-term, or both. I was the guy who would (try to) do 50 pushups and 100 sit-ups on January 1st, then (try to) do 25 pushups and 50 sit-ups on January 2nd, then skip January 3rd, and feel guilty, so I'd try to do 10 pushups and 20 sit-ups on January 4th, then stop trying.

But in mid- late-2008 as I was finding a rhythm of running, something changed. I stopped trying to be someone I wasn't and instead found joy in who I was. Only then did I find joy in who I was becoming -- allowing the process to shape me, and allowing myself to see where it pointed. Only then did I set my sights on a lofty goal: to run the 2010 Portland Marathon on 10-10-10.

Since then I've averaged 2-3 days per week of running, almost exclusively before sunrise. Most of that running has been alone, which is my preference -- except for a few great runs with some friends which I look forward to continuing in the future. I've run 2 5k (3 1/8mi) races, an 8k (5 mi), a 10k (6.2 mi), and 2 half-marathons (13.1 mi). I have a 10k scheduled in late June and am stoked for that one. But not as stoked as I am to run the Portland Marathon later this year.

Today is Thursday May 20, 2010. I weigh 173 lbs, and just got back from an exhilarating run in the rain from 5:15-6:30am. Today was my last run before my marathon training program begins on Monday May 24, 2010. I'll be running 4-5 days per week, and cycling 2 days per week for cross-training. I'll be losing body fat and leaning up for the race in October.

My goal is in sight. My plans are set. My heart, mind, body and spirit are all in unison. I've got a new pair of shoes to wear, and will be blogging my progress here weekly. Not just the stats but my emotions, both high and low. I hope you'll join me.

Not long after I started running, my friend (and very experienced runner) Tom sent me a Nike postcard with the sentiment that has been something of a mantra for me:

Run.
Not because you are in a hurry,
or because you are being chased.
Just run.

Last night I read a poem by Charles Hamilton Sorley that literally moved me to tears because I so identified with it. I marvel at the person I've become, and truly enjoy the process of discovery as I am still becoming.

Song of the Ungirt Runners

We swing ungirded hips,
And lightened are our eyes,
The rain is on our lips,
We do not run for prize.
We know not whom we trust
Nor whitherward we fare,
But we run because we must
Through the great wide air.

The waters of the seas
Are troubled as by storm.
The tempest strips the trees
And does not leave them warm.
Does the tearing tempest pause?
Do the tree-tops ask it why?
So we run without a cause
'Neath the big bare sky.

The rain is on our lips,
We do not run for prize.
But the storm the water whips
And the wave howls to the skies.
The winds arise and strike it
And scatter it like sand,
And we run because we like it
Through the broad bright land.

I am a runner. I'm girt, thankfully. =O)

...but oh the joy I feel when I run.

~ Keith

My First Motorcycle Rally

Friday night I rode up to West Linn to stay overnight with my friend Steve. Saturday morning we got up around 0400 and rode to the ANG Armory at PDX, where we embarked on a journey -- my first motorcycle rally. We were joined by a new friend Chris, and we all had a great time, although Steve may have been a bit late getting home -- sorry Steve! Chris & I arrived back at the armory around 7pm, and I was home by around 8:30pm. 500+ miles of beautiful Pacific Northwest Motorcycle Touring!

The rally was sponsored by Rose City Motorcycle Club. Here's our route, and then a few snapshots along the way...

View Larger Map

North Cove, WA

A couple shots from Union Bay

Back at the armory

~ Keith

Standing, Falling, and Weeping

My dad was one of 13 kids, and we were 1 of only 2 of the families who moved away from Missouri, so growing up there were only a few cousins I saw, and that was pretty infrequent. I'm in St. Louis, MO this weekend, for my uncle's funeral. It has been really good to reconnect with family, and even meet some cousins I had never seen before. It has been a week of topsy-turvy emotions; of being a support and allowing myself to be supported by others.

A song that keeps rolling through my head is Rich Mullins' "If I Stand"

There's more that rises in the morning
Than the sun
And more that shines in the night
Than just the moon
It's more than just this fire here
That keeps me warm
In a shelter that is larger
Than this room

And there's a loyalty that's deeper
Than mere sentiments
And a music higher than the songs
That I can sing
The stuff of Earth competes
For the allegiance
I owe only to the giver
Of all good things

So if I stand let me stand on the promise
That you will pull me through
And if I can't, let me fall on the grace
That first brought me to You
And if I sing let me sing for the joy
That has born in me these songs
And if I weep let it be as a man
Who is longing for his home

There's more that dances on the prairies
Than the wind
More that pulses in the ocean
Than the tide
There's a love that is fiercer
Than the love between friends
More gentle than a mother's
When her baby's at her side

And there's a loyalty that's deeper
Than mere sentiments
And a music higher than the songs
That I can sing
The stuff of Earth competes
For the allegence
I owe only to the Giver
Of all good things

So if I stand let me stand on the promise
That you will pull me through
And if I can't, let me fall on the grace
That first brought me to You
And if I sing let me sing for the joy
That has born in me these songs
And if I weep let it be as a man
Who is longing for his home

And if I weep let it be as a man
Who is longing for his home

St. Louis is my family's home. I've always considered Oregon to be home. But the older I get the more I realize that really, being with family is being home no matter where I am.

I miss my uncle Don, and I miss my dad, and I miss my family and, as I type this, I am weeping -- as a man who is longing for the day when we can all be at home together again.

~ Keith