10 miles to go

Well, only 10 miles to go till I hit my goal of 1000 miles in a year.

I don't need to say any more.

RT

Merry Christmas

The day is perfect weather to run. The sun is shinning & the ice is melted enough to safely run without killing yourself. I ran out south of town past the Univ. horse farm & hit the big country block. It wasn't to bad till the wind hit you in the face. The sweat wanted to freeze your cheeks. But it felt good to get off the treadmill for a while. While going through a wooded area I looked to my left and saw 3 Cardinals on one shrub. I wish I'd have had a camera. Oh well they were truly beautiful! I got in 8 miles in 1 hr & 9 minutes. Not bad.

Now its time to join the family for the annual Christmas feast.

M/C to all.

RT

Getting use to the Y

Another day at the YMCA, the ice still hasn't melted enough to safely run outside. It's not worth killing myself. I've been running at the Y on the treadmill. It's not to bad. I did another 6 1/2 miles after work today. The only thing I don't like is, the treadmills only run for 1/2 hour segments. I can usally get about 3.4 miles in that time. Then they slow down for a minute or so. Then I have to restart them. It gives me a chance to get a drink, then off I go again. I know the Y sets them up that way so if they are real busy, people won't have to wait.
As you can tell, I'm trying my best to hit the 1000 mile yearly goal.

RT

P.S. A good day at work, sold a Tundra Truck, also talked to Big Ben's dad today.

Ice and snow run

Went on a slow but enjoyable icy and snowy run tonight. I think this was my 1st of the year. I got in about 5 1/2 miles.......Wasn't to bad. Just had to watch my step. I think we will be getting more ice in the next day or so. I think I'll have to hit the teadmill at the YMCA for a while. It's not worth getting hurt.

RT

Late night in the cold

Worked the late shift again at work. Got in about 7:45 AM and left at 9:05 PM.....The joys of a dealership. It's hard to imagine that first thing this morning the temp was in the mid 40's, then by noon. 20's. Wow, damp and blowing cold. The wind chill said 6 degrees, but regular temp. was 18. Ok, so what do I do....RUN...that right, I trying my best to hit my goal of running 1000 miles in a yr. It's going to be tuff, but I have to try. I ran a little over 6 miles tonight. That puts me at 913 miles.....I would have been there if it weren't for the injury earlier in the yr. I lost a month of running there real quick. Oh well. It is what it is.....If it were easy everyone would do it.

RT

Tried to be good

Well, I tried my best to not eat way to much at this years Thanksgiving meal. I did better than I thought I would, however I must say the deserts (several) were great! But that wasn't the problem. It occurred today. I worked most of the day, but then decided to run after work before I ate. I put in a little over 6 miles in. The temp. was about 35 degrees and clear. Jumped in the shower when I got back and then off to eat pizza. 9PM....LOL......dang I ate about 3/4 of a 18 inch barbecue & chicken....Now going to bed...can't be good for me. I think running before a late meal is sort of like grocery shopping on a empty stomach. LOL

Oh well it was sure good.

RT

Thanksgiving Day

Really couldn't find a Turkey run here locally. The weather was nice & sunny, about 31 degrees. Put on my running winter wear and did a nice little 5k run. My time was just a hair over 25 minutes. Not the fastest, but felt better to do it. I love this holiday, cutting up the bird & such. I figure burning off about 450 calories before the meal has to be a good thing! LOL

RT

Snow on its way

Ran another 6+ miles today. I'm taking off tomorrow to give the muscles/bones for rest for a while. I've already ran 104.8 miles so far this month with a week to go. I'm trying my best to hit a goal of 1000 miles in a year. I knew it was going to be hard. But that's what goals are all about. I'm at 821.3 right now. I think it would have been easier if I wouldn't have missed a month with an ankle injury. Oh well. I'm can only do my best. I was told that the rain and snow are coming soon. That will also affect my miles I'm sure.

Wish me luck

RT

thelearnedfoot

I just wanted to post this on my blog, mainly for me to use as reference when I'm having a bad day, but you may enjoy it also. It was written from a truly amazing person by the name of Jenny who lives up by the lake near Cleveland, Ohio. She post on runner's world in the beginners forum. She has a true love for history and the American Civil War "as I do" and she is also a dedicated runner and photographer. She even managed to run 216 miles in one week after her cancer went into submission. Wow. I think you will really enjoy her story.

RT


I like to write ... although I don't do it well enough to ever hope to get published ... so rather than submitting this somewhere and getting rejected, I figured I'd share it here with my running family instead.

I was running on my favorite trail yesterday, and I spent some time reflecting on what running really means to me. Since it is so long, the Cliff note version is simply:

Jenny loves to run. Cancer made Jenny love to run even more, if that is possible. For the bored, here's the long version.

Why Running is Important to Me.
An essay about running written by a cancer survivor.

I have run this trail so many times that I know every nuance. The trail is actually meant for horses, but the running community seems to utilize it more than equestrians. It is packed dirt, the perfect running surface, the perfect length, three miles out, three miles back. I know this trail as well as I know the map of veins on the back of my hands. It is mainly a flat and featureless trail, but I know where each of the subtle dips and rises are located. I know where the best views of the Rocky River are; where you are most likely to spot a stately heron stalking for fish or a bright snowy white egret with a bright yellow beak. I also know where the rocks underfoot are and where it is likely to be soft and muddy.I love the trail; I love the soft surface, the smell of the shale, the high ancient cliffs that rise above it. I love how the river changes, sometimes subtly, sometimes severely, as though it were a living thing. I find a certain thrill when I run next to the river when it is high and rushing like a torrent, but I also enjoy it when the water level is low and the river moves sluggishly too. I even enjoy running under the two bridges that span it. One bridge is old, white, stately. The other is a highway bridge, a pale blue-green, functional but not beautiful. I always sprint under the bridges, the sound of traffic far overhead urging me not to dally.

I've had good, glorious days on this trail. I've also had terrible days that I would as soon forget. You see, this is where I not only run, this is where I find solace, where I go when I need to escape.One of the very worst days: the day I was diagnosed with cancer.

It was Valentine's Day and Cleveland was buried in a snow so significant that even the courts were closed. I don't remember much about that day, that day everything changed, what and how I exactly felt, but I do remember going out running, out on my trail that was covered with a thick and heavy white blanket of two feet of snow. I did not get very far (snow is very difficult to run through), but I can remember standing about a mile out, my breath appearing as thick clouds of white steam in the bitter air, and saying out loud, Why me?!? When it snows, the world becomes very silent and still. And so I guess I shouldn't have been surprised when there was no answer.

The next week was a whirlwind of tests. PET scan, MUGA scan, pulmonary function test. There was simply no time to run on my trail. Every day for a week there was a test, and it all sort of blurred together. The entire diagnosis and chemo process even now is sort of fragmentary; I remember images and scenes, but most of it is just a hazy memory, sort of like a bad dream that you can kind of remember only terrifying bits and pieces of when you wake up. It is almost as though I did not actually go through it. It was almost as if I watched it from afar.I didn't know if I was going to be able to run while doing chemo. I had asked my doctor at the initial visit ,the same visit where he pulled out a tape measure to figure out just how large my abdominal mass was (I was not offended, actually thought it almost absurd) if I could keep running and he said, sure if I felt like it. I could tell he didn't think I'd feel like it.I knew, though, if I was going to survive, I'd have to keep running. I knew it instinctively. It was as though running was as essential as breathing. Life is nothing without passion; I have two real, true passions, Civil War history and running. Those two things make life worth living. And so I decided no matter what I was going to try and run even through chemo.

The day before my first chemo, a surgeon was placing a port, a central line device used to spare your veins from being burned by the noxious chemicals and poisons "in my chest. My chest masses were so immense that the surgeon didn't think he could manage to squeeze the port in amongst the enlarged lymph nodes. We should put it in your leg, he said. This would mean no running for the duration. I was staring at the daunting prospect of eight months of chemo. Eight months with no running? I said no way. I'd rather be burned inside out than not be able to run.

The surgeon, a triathlete himself who I think understood why I needed to at least maintain the illusion that I was going to run my way through this mess, found a way to fit the little metal disk into my chest.Chemo further depleted my blood of hemoglobin "that little iron-based protein that carries oxygen around your body. My counts had already been ravaged by cancer. The first week after chemo, I was dizzy and my heart raced. I could hear it when I tried to sleep at night, thudding in my ears. Still, I would go out and jog around the block a few times. Going out after chemo to run was very hard, particularly because it was very cold and the streets were covered in snow and ice. I stuck to my neighborhood. I was too dizzy to drive to my trail and far too weak to even think of attempting the large hills I'd have to run up and down to get there from my house. But eventually the snow melted. And so, amazingly, did my masses. My blood counts actually started to improve as the disease was knocked into submission.

I went back to the trail. I watched it slowly come alive and turn green. I marveled at the little, delicate flowers that peppered the ground with white, pink, purple. I was blessed a few times to see a doe with a brand new, spindly legged fawn, still covered in spots. The birds returned.Spring eventually softened into summer. The air became warmer and thicker, the days much longer. And my trail became something like a tunnel cut through a jungle canopy, a ribbon of dirt through a mass of thick, bright greens.

Summer was rough. The thing about chemo is the drugs don't just target the bad cells. No. Unfortunately, chemo is not a smart weapon, it does not know enough to make just a targeted attack on the bad cells that are dividing out of control. Chemo is a poison and it kills indiscriminately, targeting good cells and bad ones alike. Chemo therefore causes lots of collateral damage: to your hair, to the lining of your stomach, to your skin. It can cause so much other damage "even occasionally other cancers, a future leukemia is a possibility for Hodgkin's survivors, for example "that you end up with the equivalent of a Pyrrhic victory. Although I was lucky to keep most of my hair (which I feared was likely as doomed as Custer's men at the Little Big Horn), my lungs took a real beating from the drug Bleomycin. Bleomycin is the least effective of the four drugs used to treat Hodgkin's Disease. Ironically, it also causes the most problems.

My right lung filled up with blood and pus from Bleo damage, and even after discontinuing the drug (which is very commonly done), I struggled for a long time to even walk up the steep stairs in my house without gasping for breath. I'm not sure why I kept running. Or rather I should say kept trying to run because by this point I was no longer really running. I suppose I desperately wanted to cling to an essential piece of my identity. Chemo tends to rip away your identity and leave you in tatters and pieces "I had reached the point where I knew I could not practice law for much longer. My hair was thinning. I was losing weight. I had a tan from being outside so much, but my face was as white as a sheet. And swollen. My face was constantly puffy, as though I had just gone a few rounds in a fight. Psychologically, I was a mess "I was by turns depressed and then very angry. I had no business running, but I just couldn't let go of it. It was the one activity I had that made me feel normal and alive and like I was still a part of the world.(When you have cancer, you see, it seems like the entire world seems to keep going at it's normal pace, while you are left behind. You cannot really live while undergoing chemo, you just try and exist. You try to make it from treatment to treatment. You try not to think too far ahead.)Running requires a lot of breathing, of course, and since I couldn't do that essential activity very well, it became a massive struggle.

I spent a lot of time stopped on the side of the road or on the trail, bent over, grabbing my knees, wondering if my heart was going to leap out of my throat onto the ground in front of me. I looked "and felt "like a poser. I was just pretending to be a runner. I was once a runner. I wasn't one now. I seriously wondered if I would ever be able to run again. All I could do now was jog at a ridiculously slow pace for a few minutes, then gasp for breath on the side of the trail.

For whatever reason, one morning during this dark phase. I decided I'd run for forty minutes "an easy amount for me. Twenty minutes out, twenty minutes back. Four miles or so. Give or take. Easy. No pressure. Id done it a million times. Two minutes into the run, I was in trouble. My chest hurt, I was breathing heavily. So I slowed down. It felt like someone had put a very large stone on my chest. I slowed down some more. The entire right side of my chest burned every time I inhaled. It felt like I was sucking in volcanic air. I stumbled to a stop. It felt as though I had a spear stuck in the right side of my chest. I knelt on one knee, the other firmly planted on the dirt. I coughed and drops of crimson congealed into a black puddle in the dirt of my trail next to my left knee. The coughing released the pressure in my chest; I felt better.

Cancer had brought me literally to my knees. Every time I pass that spot on the trail, my stomach tightens a little. It is a constant reminder of how bad things were. But it is also a reminder of how far I have come. I refused to give up. The next day, stubborn as always, I was back out again on my trail, jogging a few yards, walking a few, jogging, walking, jogging. Although I had some pretty poor runs after that, I never coughed up blood again. Soon after that incident, my lungs started to heal from the Bleo assault, and I was able to start really running again. My pace gradually improved. The number of chemo treatments dwindled into the single digits. Then I could count them on one hand.I finished chemo in September. Within a few weeks of chemo ending, I noticed that I was running fast and it felt easy. I also noticed that my trail started to change again. Now the days were getting noticeably shorter, the angle of the sun was changing, becoming lower in the sky. And soon my trail blossomed into a sea of bright golds and fiery crimsons. It was so beautiful, that it would take your breath away to see it. No picture, no poet could do it proper justice.The trees gallantly held onto their brilliant leaves for a long time, but not long ago the wind knocked most of them down. Now the trail is dull, brown and gray. It gets dark very early. Daylight is at a premium. But although it may not be as beautiful as it is in other seasons, I still love it.

I'm back running the volume I was running when I was diagnosed. I feel strong as I fly down my favorite trail. I no longer struggle to shuffle down the path, I no longer have to stop every few yards to gasp. I run with my head up, confident.I say I love to run ,and I do. I guess it is funny to say you love to run. Enjoying this sport, running. Non-runners think runners are crazy. Insane. Those who don't run, do not understand. They view running as punishment. Runners know this. We take a sort of twisted pride in the joke that our sport is every other sports punishment.And at times, I admit, running seems like punishment. Some days, even the most dedicated among our tribe do not want to run. We usually do so anyway. Runners tend to be committed. To running, if nothing else. We will run laps around a parking lot if we have no other option. Or in place on a treadmill. In the driving rain. In the ice and snow.

I'll admit that there is a physically painful aspect to this sport: that hot, burning sensation in your lungs as you finish a hard 5K or stagger to the crest of a big hill, that overwhelming heaviness in your legs as the lactic acid builds up at the end of a hard track workout.This is what non-runners think of running as. We know better. Oh sure. We know it is sometimes painful, that there are bad days. But then there are those glorious days, when you feel like you could run forever ,Oh, how I do love running. I love the feel of the wind in my hair, the steadiness of my breathing. The dull thud of running shoes against the packed dirt, the crunch of gravel. The occasional wildlife sightings, the ability to withdraw into one's self. I love how the running endorphins enhance my senses and how I feel so alive at the end of a run. Running is freedom.And yet I know this could all change; the cancer could come back.

Every cancer survivor lives with this fear in the back of their mind. Relapse dangles over our heads like the Sword of Damocles. You try to drown it out with other activities and thoughts, but it is always there. But while that incessant whisper is part curse, it is also part blessing. I once took running for granted as something that would always be there. Now I know it can't be taken for granted.To me, I think the worst possible fate would be to arrive at the end of your life and to realize you have not lived. And that is why I love running: nothing makes me feel more alive. I hope I can run forever.Every run is a gift. Run long, run strong.---

Thank you for reading.

Liberty Benton wins again

L-B whips Marion Local, advances to state championship game. Well my old high school is on the way to the State Champion game. I am so happy for these kids. They are doing great. I always loved playing ball for LB back in my day. Some of my best memories come from that school in the early 80's. I was selected most valuable player by the team & also had all-state rankings a few times. I loved football!

I knew LB was playing about a block from my house at the Donnell stadium. So I planed my run around that route today. I ended up doing almost 12 miles last night in the 29 degree weather. I think a lot of the spectators were surprised that as I ran by several times that my sweatshirt was soaked with sweat. The LB school buses were dropping the kids off & I wished a few guys good luck as I keep going. One guy asked me how far I was running. I told him I was at 9 miles & had a few to go. He told me they make cars for that stuff. I just laughed....Told him "No Pain No Gain" said I was an LB Graduate and he gave me a thumbs up & smiled.

Final score

Liberty Benton - 35
Marion Local - 0

P.S. another great game yesterday, Ohio State beats Michigan. Gotta love that!

Coldest day so far

Tues. my day off, well may work alittle while. Decided to go to the YMCA. 22 degrees and very icy. I have the membership, wht not use it! I told myself I will attempt to make Tuesdays my weight training day. 7:45 AM, I started off on the treadmill running for 1/2 hr. giving me a nice 3.15 miles. Then I jumped on all the weight machines....I'm trying to do 3 sets of 12. Some have been better than others, but it's been yrs. since I've done this. I'm not trying to build bulk. I just want to toan up. Then I jumped back on the treadmill and ran another 3 .45 miles. Not to bad. I can tell it's going to take a while. But I'm sure it will be worth it come spring time.

Sunday Morning 1/2

I got up and did another 1/2 marathon training run. 1:56:10 was my time. The wind was still blowing and about 32 degrees out. I really felt pretty good. I didn't want to push myself, just a nice run. I went back in my logs an found that this week I ran more miles than any other week since the Xenia Marathon months ago. I'm glad to start building up my miles again. I really want to do another marathon fairly soon.

A great picture

This sort of reminds me of running. Even if you feel like a goal could never be reached, always keep your eye on it. Remember, all goals don't happen immediately, but if you think positive. Anything is can happen!

Running in the rain

Saturday Nov. 15th........today is my 44th birthday. I got out of bed early with the plans of running at the YMCA first thing this morning before work. As aways the dog, cat & rabbits needed taken care of first. If not the dog freeks out & wakes up the whole house. The rain was coming down at a good pace so I jumped in my vehicle and drove to the Y. (1 mile away ) No body was there, humm.....whats the deal? It 7:30 and its dead. I looked at the door, go figure. They don't open till 8:00 AM......Dang, no way to work out & still get showered and to work by 9:00 AM, so drove back home & got the rain jacket on & off I went. I haven't ran in the rain for a while. Let alone when its about 42 degrees and windy. LOL....Oh well it had to be done! I got in 3.2 miles. Not to bad. I have a pair of newer Nike running shoes, but I really hate them, for some reason, they make the top of my feet hurt where I lace them up? I've even tried tieing them differently to try and correct things. No luck. I'd never be able to run any great distance with them. So I just use them for short jogs. Plus if I'm going to get them dirty and wet. Lets trash the ones I hate, it's not worth getting my ASICS all wet, With out a dough, I like the ASICS better than any shoe I've had so far.
I got cleaned up & made it to work 5 minutes early. The rain kept up all day and later turned into our 1st real "Big Flake" snow fall all year. Sold one car. Over all a pretty good day.

RT

Ready for Friday

Well, It's been a rough week to be in the automotive industry. I'm going to run & swim tomorrow. Have to be positive! Not going to say anymore. Have a great day.

RT

Song of the day.
http://www.youtube.com/watch?v=P_NpxTWbovE

Joined the YMCA

Well things are changing. I joined the YMCA. Told myself if I have a prayer on doing a Triathlon next year I have to get in the water. Wow, I s_ck! LOL, I'd rather ran 10 miles than swim to laps. I don't know whats wrong. I don't seem to get enough Oxygen. Well one thing is for sure. I can only get better. I've been trying to swim every Friday at noon. Seems to be slower around that time. I gone 2 or 3 times. Getting better. I tried the weights & the treadmill deal today as well. I ran about 3 1/2 miles at a no#9 setting. Didn't know if I liked it or not, so I came home and ran an extra 4 1/2 miles on the road. Just because it had to be done. I'm sure everything has to be helping. I will just take time.
Tonight I took part in Findlay's Veterans Day parade. Our reenactment group 21st Ohio marched & took part in the programs. They asked me to give a speech about a Civil War Cannon that was dedicated to the 21st OVI in 1915. I love history, I hope the public learned about this special regiment.

P.S. also got a new pair of running shoes. all 3 of my other pairs have 300 miles on them. I got a new pair of ASIC's Nimbus 10's. They feel great so far.

Just a nice day to run

I hit the road at 7:00 this morning. As I ran about a 9 minute pace, I was thinking to myself. I am so lucky to be able to have done what I've done over the years. I love this time of year. The weather was damp and around 41 degrees. The sun was just starting to come up. All the muscles were feeling great. Got 6.5 miles in. Have to try a longer run soon.

Oh yes, I forgot to tell everyone I joined the YMCA the other day. Its been my goal to start working out again and to get in the water so I can train for a triathalon after winter. Wow, I am out of shape when it comes to swimming. I went down and back 5 or 6 times. Dang, I would rather run 10 miles than swim....It's going to be tuff. I've got a ton of training to go, thats for sure. LOL,

Oh Well, no pain, no gain.

Another 1/2 under my belt

The Columbus 1/2 Marathon is behind me. I wasn't out to set any records. I just wanted to use it as a training and support a good friend running her 74th Marathon. As you know, my left ankle had been bugging me. So I was just hopeing it would hold out. I took it easy & crossed my figures. I had the typical muscle pain, but over all went ok. My chip time was 1:56:57. I could have gone faster but why hurt myself. I'm thinking about a full 26.2 mile marathon in Chickamauga, Ga. on Nov. 8th. We'll see how it goes.

1/2 Marathon coming up

Well I may have screwed up yesterday. I wanted to go on one more long run before this Sundays Columbus 1/2 Marathon. I took a good pace down Main Street heading north....It was a wonderful day & I was off work. I got about 3 miles out when a traffic light stopped me. The light changed & I took off. It was instant pain in my left ankle joint. Shoot! I was able to walk it off a little, then I jogged and finished my run. I got in 10 miles....But the pain was back this morning. No Good, All I can do now is hope its better by my big run Sunday.

I'm crossing my fingers.

PR at Mt Blanchard

Well I did it. I PR'ed the 5k race. I had my best time by 2 seconds...lol, the time was 22:27. Not bad considering it was my 1st race in 2 months.

I went out today & tried a run...got 4 miles in, however it just didn't feel good. I think I'm taking a day or two off.

Mt. Blanchard in the morning

I'm getting up early to do a 5K race in Mt Blanchard, Ohio. Should be fun....My miles are getting better, however I really haven't done to much speed work. I'm crossing my fingers!

I got home late from work last night & ran 6. 3 miles in a little over 52 minutes..not bad!

I'm signed up to do the 1/2 marathon on Columbus, Ohio on the 19th. I would really like to do the full 26.2 miles...But I really don't think I'm ready yet. It will happen, maybe I'll run the Chickamauga, Ga. Battlefield Marathon again. I really love that place. Very Pretty & Full of History.

Wish me luck in the morn, I'd love a good time.

A different type of race

Its been a busy week. I ended up running about 8 miles....not the best, but considering my schedule. I was happy with it. I got 27 miles in the week before. My wife entered a contest on the radio station 96.7. It keep me busy. I had to build a car that was no longer than 4 ft. long, 3 ft wide and had to be able to be worn. Yes you heard me right. It had to be light enough to be worn. About 175.00 dollars later I had converted a pile of wood and aluminum flashing into a car to qualify. My wife was the driver and we had two others as pit crew. We ended up going out in the first heat race, but we all had a blast! I added a pic with my daughter in the car. It really wasn't a race like most think of, it was more like a board game, The track was made of squares, then they had balls in a bingo machine that would tell you to move forward or back. So you could say it was more the luck of the draw, but still a lot of fun. Could have walked away with a $10,000.00 price. Maybe next time. Now I just need to think of something to do with the car. Maybe a nice addition to the Halloween parade.

RT

Over 6 miles again

OMG.....Its been so long, I don't understand how I can run so well one day then nothing the next. I worked the late shift tonight again. (8AM till 9:30 tonight) Had to try and run after work. The temp was great & felt ok. I planned on a 5k, but turned into 6.5 miles. That's the farthest I've run since hurting my left knee at the Maumee Duathlon. Last week I ran a few days and the left knee made me stop again. I just don't understand it. Oh well, it felt great tonight.

All Smiles

RT

Its been a while

I've been very bad, Its been way to long since I've logged onto this blog. May its because I really haven't been running up to par lately. I did the Carey, Ohio 5K the other day. It wasn't to bad, I ran it in 23:00 flat. That's faster than last year, but I feel 100% sure I could do much better if my ankle and knee would get back to normal.
I worked the late shift again tonight at work. Went in at 8:00 AM and left at 9:15 tonight. I find it very hard to attempt to go to bed right when I get home, So I put my running shoes on and did a quick 4.21 miles in 36:05.....I feel much better now. I've been attempting to keep my miles down. Even if I'd love to run farther, I know its the best thing for my body now. I run about every other day, then bike and walk. I've been getting 30 to 40 miles on the bike per week. about 5 miles walking and 10 to 17 miles running. That's not bad, but It's a far cry from the 40 miles weeks I did earlier this year. Oh well, I'm always feeling positive.

1st 5K in a while

Today was a good day. Was able to run a 3.2 mile run today. The weather was perfect and my knee is getting better. My pace was 8:05. Not to bad considering the the left knee, didn't want to push myself to much. But just very happy to be able to run again. It will be a while yet, however it's a step in the right direction.

Running attempt

Date: 7/10/2008 6:24 AM

Type: Easy

Distance: 1.05 miles

Duration: 9:50

Pace: 9:22 / mile

Weight: 189 lb

Weather: 56° F, Sunny
Notes: just jogged around the block, still alittle pain after run. 1st run in a few weeks.

Statistics: Calories: 150VO2 Max: 29.4

Gettysburg PA

It's been 2 weeks & still unable to run. I guess I shouldn't have tried 2 full length duathlons is 2 weeks. LOL, Oh well, I'm feeling positive the left knee will get better soon.

I can't really report on running, so I thought I would tell about my July 4th weekend.

I took the family to Gettysburg PA this weekend, they were having the 145th Anniv. of the Battle of Gettysburg. I told several of my friends I would fall in with their troops and if I limped a little it would just make the impression look a little better. There were no hotels close. So I had to drive to Hagerstown , MD . This also gave me a chance to visit Sharpsburg and Bloody lane. I love it when a plan comes together. 1st thing Friday Morning I left the hotel with plans to drive to Gettysburg & just visit the original Battlefield with my wife and kids. Not 10 minutes later I am driving North through Hagerstown (bad section of town) when a guy pulls out of his parking spot an crashes into the left rear quarter panel of my Sienna Van. I stop in the center of the one way & get out. He is trying to tell me its my fault. Ya Right. He picked his up his left front headlight and tells me to pull through the intersection and stop blocking the traffic. As soon as I move he turns right and leaves the seen of the accident. D_m, HIT AND RUN. I can back up and chase him, because of the one way. Now I'm screwed. All I can do is wait for the police. Several good people see what happened and tell the officer I was in the right. But now I have to get the van fixed. It's not terrible, it's just the idea of it. After the police leave, I continue my trip to Gettysburg.

The weather is calling for on/off rain all weekend. We all had a good time seeing the battlefield and it was starting to get late. I told my wife I think I should pre-register for the reenactment while I'm here to make Saturday morning easier. No Luck, the 1st Days reenactment battle is going on, and they won't let me drive down the road where I need to sign in. D_m again. So we drive back to the Hagerstown & stuff our faces with food in preps. for tomorrow battle. I get up early and get my uniform on. We're back on the road.

They are calling for 10,000 plus Civil War reenactors and I have no idea where the men are I'm to fall in with. Should be fun! The 1st Battle is planned to start about 11:00 AM and I know the proper thing to do is drill and train before it starts. It's about 10:15 after I sign in & get dropped off. Now I just need to find my guys and call my wife ASAP so she knows how to plan her day. I see the men from Ohio in the distance and they let me join the ranks. Just in time. The rain starts to fall. After drilling a 1/2 hour or so. The command comes in. Our men will not be taking the field during the 1st Battle. D_m, all that running for nothing. I think this must be how it really was in the Army back then. You plan something, then something totally different happens. So I call my wife and tell her the 1st Battle should start about 3:30 or 4:00 PM. So she elects to drive back into Gettysburg and do a little shopping while I'm with the men. The rain stops but the air is very heavy. I do picket duty about 30 minutes or so. Then check out the sutlers. I get back to camp and the command changes again. Now they are saying 5:00 PM Battle. D_m, now I need to call my wife again, She was planning on my fighting early, then we could get back to the hotel and eat before it gets to late. She has to be in Toledo, Ohio by 5:00 PM Sunday. After all, it's a 8 1/2 hr. drive home. Then the command changes again. We take the field around 4:00 PM.

It is awsome to see so many uniforms both Blue & Gray. This sort of bring a little sense of realty to reenacting. Even if I know I won't be killed. Our men are ordered to fire. Bang, we do a perfect volley! There had to have been 150 rifles in our regiment all going off at the same second. Wow. The cannons are shaking the ground and hurting my ears and the smoke is filling the air from all the muskets firing.

We are holding our ground, however the Reb's have many more men than us. They push us back behind a creek. I hear one mans gun go off earlier just because his barrel is so hot while he attempts to load. I'm sure lots of men in the real battle were injured in this manner. Several times during this, my 1st battle of the weekend, things came to a standstill because of injuries on the field. One guy went down with the heat, another was thrown from his horse. I hope they will be ok. In the reenacting world, injuries do happen and when they do, we want the medics to get there as quick as possible. So all firing is brought to a stop!

At the end of this first engagement, I elected to call it a day. My powder was low and I knew with another battle expected anytime. I could be on the field for several more hours. It was time. I told my commanding officers I had to leave. So off I went in search of my wife and kids.

About 40 minutes later we were all back together and to Devils Den we went. This was one of the Bloodiest spots during the original battle 145 yrs. before. It's also said to be haunted if you believe in that stuff. As for me, it's hard to say. I'm sure there are lots of things we don't know or understand yet. I guess if you have 51,000 die in one location. It could be possible! I showed my kids exact locations were men had died during the terrible battle years ago.

It was starting to get dark, so we went back to the hotel one more night. Over all, a wonderful weekend, know one was hurt (in our family) & the van wasn't too bad and the wife made it to Toledo. I'm sure it could have been much worse.

Now all I need to do is get healthy again.

Adjusting the bike

My left knee is starting to feel better after this weekend. I've been trying to figure out what could be making my knee hurt so much lately. I know my running miles have been down, but that shouldn't be causing it? So I started second guessing the bike, maybe it's not set up properly for my body. I've rode 22 miles in the last 2 days just running at a good pace around 17 to 18 mph. I don't think my leg was extending straight enough, so I've raised the seat about 3/4 inch & adjusted the handle bars as well. We will give it an try and see what happens. I think I'll take off a few more days of running just for the knees sake.

Maumee Bay Triathlon & Duathlon

Well I tried it again, this time up near Oregon, Ohio at the Maumee Bay Triathlon & Duathlon. Another perfect day. The event started out at 8:00 AM sharp. I started out with the 5K run again. I ran a good pace time at 22:56, then jumped on the bike. This time a 40k ride. That's 24.85 miles...another ok time at 1:16:24...thats fast for me, plus a longer ride. The last part or 10K run was a killer. The left knee hurt bad on the outside again! almost to the point I thought about dropping out. (couldn"t do that). I had to stop several times...I couldn't hardly put weight on it....I really s_cks because I wasn't even tired! I could have had a great time. Oh well. I finished the 10K at 1:06:25 giving be a total of 2hrs. 49 minutes and 21 seconds.....This was my 2nd Oly. Dauthlon in 2wks....I think I need a break...

Oh yes, forgot to tell you the last thing that happened to end this story. I was driving home with my wife in the New Prius, had the bike in the back when all the sudden what sounded like a gun went off. I pulled over and cleared my ringing ears and found that the rear tire on the bike had blown while just laying there. The only good thing I can say is at least it happened there and not during the 24.85 mile ride. Lucky me.

Still happy with all considering. I got a 2nd place award for my age bracket.

5K run - 22:56
40K bike - 1:16:25
10K run - 1:06:25

total - 2:49:21

1st Benton Ridge Ride

I got up this morning & told my self I would ride to Benton Ridge, Ohio. The weather was almost perfect ( just a little wind). Wanted to see how the legs were feeling after this weekend. This area was one of my old hang outs when I was in High School. Had tons of great times and memories from this area. It was 21+ miles by the time I was done. Felt Great!

After I got off the bike, I even ran a few miles when I got home.

P.S. I my attempt another duathlon in Maumee, Ohio this Sunday?

Flag City USA Multisport Celebration

Yesterday was the big day I've been looking forward to. The Flag City USA Multisport Celebration was taking place here in Findlay, Ohio. I was signed up to do the Olympic Duathlon. Now for the people who have never seen or been to one of these events. I was starting my day off by running a 5K (3.1 miles) then jump on my new bike and ride 35K (21.75 miles) then get off the bike and run another 10k (6.2 miles) to finish. As you can imagine, it's not easy! The weather was over cast and a little windy, but considering it rained during the night, we were lucky. I was hoping do beat the time of 2 hour and 45 minutes. I told myself, just don't go out too fast, it's all about pace. I hadn't run in 9 days because my left ankle was hurting, so I really had no idea if it would hold out or not. The first run went ok , however I was really winded. It was really cool riding on the bike with so many other fast riders. I could tell many of these men and women had spent lots of money getting the best stuff on the market. I could always tell when a high dollar bike was coming up to pass me. They make a different sound as they speed by. After the ride the 10k was where I knew I would struggle. The sun came out and had to be up near 80 degrees. no shade. About a 1/2 mile into the run my lower legs started cramping due to the bike ride. I had been drinking as much as possible, however I'm sure I'd already lost a few pounds. After the first 3 or 4 miles, I had to take my bike jersey off because the sweat / rubbing was starting to hurt my chest. I tried to hold a good pace, however I had to stop and walk a few paces during the last mile or so. As I approached the finish line, I heard my little girl yelling for her dad. She ended up running beside me the last 20 or 30 yards. My family was right there to congratulate me as I caught my breath and chugged down a bottle of water. The end of a great day. My times were as follows....

5k run - 23:44
35k bike - 1:15:13
10k run - 58:36

total - 2:37:33

Yes I did it! The next day I was Sore, but it was worth the pain.

Today was the test

I told myself, weather permitting that I was going to attempt to do a Olympic duathlon today. After all it was my day off. I got up first thing this morning and sure enough it was raining. Go figure! Oh well I got the recycling done. Then the weather cleared. I said it's now or never. I got my running gear on & off I went.
I hit my watch at 10:56 AM. The temp. was perfect, 70 degrees and damp. My run started out with a 5K. I didn't want to kill myself, so I told myself it was all about pace. I finished the first stage in 25:17, not fast but just as I planned. I jumped on the new bike and set out for 22.62 miles. The wind was very bad in the country. All I could do was build time when I was able. I completed the route in 1 hour 45 minutes and 5 seconds. My legs, as you can imagine, were very tight. I chugged down more sports drink & a food bar, grabbed another bottle, and off I went again. This time to finish the last part of my race. A 10k and I was done. Yes, that right, only 6.2 more miles. Just like a marathon, the last few miles are the hardest. Could I do it? I made sure that I had plenty of fluids....and yes, its all pace. That's what I keep telling myself.
With just a mile or so to go. I knew I was going to finish. I crossed the line and hit the stop watch. My finishing time was 2 hours, 43 minutes and 24 seconds. Yes, I had done it.
Wow, it's a different type of tired, I walked it off, then off to the shower I went. I finished the last leg in 58:18. not bad!
Yes I can do this thing coming up on 6/14/08. (Flag City Tri / Dua Multisport USA Celebration at Riverbend Park) The shower felt great. Long and cold for best results. I had burned 2263 calories and went over 32 miles. It's all about pace, now I wonder what time should I expect in a race situation?
Not 10 minutes out of the shower and the phone rang. My wife told me that she had signed me up to go swimming with my little girl & about 50 more kids......Oh My! Why today. LOL

The finish of a wonderful day & the rain is falling again.

8 Days

Well it's been 8 days since I bought the new bike. I love it! I've put on about 81 miles. It would have been more, however the weather and wind have really cut me down. I would have to think cutting down on my running / road miles will have to help the way my left ankle has been feeling. I've run 17.65 miles in the last 8 days....The bad thing is, Now it almost feels like road miles are becoming harder. I ran 9.05 miles last night....(they felt terrible). I think I'm going to have to fine tune my schedule. It seems to be a fine line, by training on the road and bike.
I rode alittle over 11 miles this morning, then tried running afterward. I did 1 mile. Wow, I think this duathalon coming up on the 14th is going to be tougher than I thought! LOL

Wish me luck.

2007 Giant TCR A1

Great News, I broke down and bought a New road bike. It's a 2007 Giant TCR A1.
OMG, it rides and feels so good. The last few years I've been using a mountain bike to train on. Then my brother let me use an old speed bike that he had. The problem with that one was it was recalled years ago to replace the aluminum front fork. Apparently the fork would fracture which likely caused serious accidents.....scary! I was riding it the other day about 3 miles from home when I hit a small hole in the road. The front tire blew and slightly bent the rim. I was sure the fork was going to brake. Even if this was a nice and fast bike it wasn't worth it. I was always second guessing ever bump in the road. That was the last draw. I went out and bought the new bike ,it should last me for years. I took the bike on a 23.5 mile route which I've used in the past. Wow, running the same pace (16 to 17 mph) I'd used on the mountain bike. I bettered my time by 20 minutes. Really felt good! Can't wait for 6/14/ 08 for the Flag City Tri / Duathalon. I think I'm going to do the 5k - 35k -10k...... should be interesting.

1000 miles

Wow, it doen't seem possible. I have been running for a little over 8 months now. I started keeping track of my work outs on www.runnersworld.com. This morning I logged 1001 miles for a total. "YES" Thats like running from my house in Findlay, Ohio to Florida. It's a mile stone that I never thought I'd ever do.
Ya know. It was worth all the hard work!

Got the bike out

Ran about 9.5 miles yesterday morning. I could have done more but why push it. The weather was perfect plus I had to get 2 yards done while it wasn't raining. It was to the point I could have bailed the grass. LOL.
I got the bike out yesterday. Had to shoot a little air in the tires. But it felt good to ride again. The got dressed about 6:30 this morning. It was raining slightly, but if I ride quick, I'm sure I could get a few miles in. I ended up riding about 6.44 miles at a good pace and broke a sweat. It felt great! I think I'll plan on riding about every other day to build up & prep for a Sprint / Tri or dualathon in Findlay next month.

Feeling better

Well, I've run 16.8 miles in the last 2 day.Yesterday I did an early 5k, then last night after work I told myself it's time for a long run. I did alittle over 10 miles at a nice pace. I was tired, however I felt good! Thats the longest run since the Xenia Marathon did me in. I jogged another 5k tonight just to add miles....no records to talk about, plus my Garmin battery died...no time anyway. LOL
I'm working the late shift 2maro.....It will be a good day to take off & rest the body. Had a little pain in the left ankle anyway. I want to play it right. It's not worth getting hurt again.

8 miles today

Today was perfect. Just a great day to be out and run.....Enjoy the rest of the weekend!

A Great Day

I'm tired of thinking about all the bad things that my body has gone through here lately. I'm going to have a great day today! I ran a nice 5k this morning, The weather was perfect. I've put on 16.6 miles this week. Nothing to brag about, but thats much better than half the US public in America could do.
I'll get my miles back up, it will just take time.
I shouldn't be upset, after all, I've run 3 marathons in the last 1/2 yr. LOL

I'm thinking positive.

The doctor's call

Well, I made it to the sports doctor. He was a referral from an other runner. I guess he runs as well. He seems to be the right man to diagnose my problem. The normal is to get x-rays on both knees & that way he gets a better picture of whats going on. As you know, my right knee was feeling better, but I still wanted to have him check it to play it safe. He was agreeing with my IT Band, but he also felt that I may have tendinitis also. (The muscle pulling away from the bone). That's all good, because time will cure that. Then he asked me if my other knee was giving me problems. I said "No". Why do you ask. He said it appeared as if the cartilage was damaged. I told him years ago I hurt it in football. But that's all I could remember. He said it was bad enough, that if the cartilage broke loose it could stop my running career. Wow,,, He said it's just one of those things. Thank goodness it doesn't seem to be bothering me. If it locks up, I guess I'll know.
I've run the last few days, all seems good. I did some tempo runs at Donnell Track for a total of about 3 miles, Then did another 5k this morning. All seemed good. I think I'll take off tomorrow just to rest the legs. They say rest is the key.

Yesterdays Run

I tryed to do a short fast run yesterday. I went 2.13 miles at a 7:49 pace....My time was 16:37. My knee felt good. I rested for about 1 hour then went on a slow jog for another 3 miles. The knee started getting a little tighter, however was still ok. I'm still going to ask the Sports Doctor afew question today. Just to get his opinion. Wish me luck.

IT BAND

Went over the 300 mile mark today, sure like to get 1000 miles this year.

I tried my old trusty Blue ASICS that are shown in this Blogs cover photo. I was hopeing the pain in my right knee may feel better. Still no luck. I took it nice and slow, a shorter running route. The pain started in about 2 miles again. I've set an appt. with a local sports doctor for Monday for a possible correct diag. of this problem.
I feel fairly sure it IT Band, however I just want to be positive. They may be able to give me some stretchesor something to help?

Here is a discription I found online.....May help afew of you other runners dealing with this.

If your knee pain is lateral (on the outside edge of a knee), then it's likely that you are suffering from one of the most common knee complaints - iliotibial band syndrome (ITBS). As you may have learned the hard way, ITBS may aggrieve your knee enough to drastically limit or even completely stop your training.
The syndrome is often labelled an 'overuse' injury, but that's a very poor way to describe the origin of the problem, since it implies that the main source of difficulty is excess mileage. The truth is that runners can be afflicted with ITBS on a regime of just five to 10 miles per week, even though such volume would hardly constitute overtraining. The key source of ITB disorders is actually a lack of strength and flexibility in the iliotibial band, sometimes combined with a perverse fondness for running either on the track or on crowned roads, as you'll see in a moment.
The central feature of the iliotibial band is a key muscle, the tensor fascia lata, which runs down the outside of the thigh just below the hip. Like all muscles, the tensor fascia lata has a band of connective tissue at each end which bind it to bone. The upper band merely ascends vertically a short distance to attach at the top of the hip (thus the name ilio-), but the lower one runs all the way down the side of the thigh before attaching to the lateral side of the tibia, just below the knee (hence the name -tibial).Overall, the iliotibial band scoots down the outside of the leg from the hip to below the knee, kind of like a broad stripe in one's 'musculo-tendinous uniform'. If you're curious about the muscle's name, the word 'tensor' means 'makes tense', 'fascia' means 'band', and 'lata' signifies 'wide', providing a pretty accurate description of the characteristics of this key muscle.
The real function of the ITB during running is not to flap the leg outward but to control and decelerate adduction of the upper part of the leg. Adduction is the reverse of abduction; it's the movement of an anatomical structure toward the body's midline. And it's this very motion which requires constant control during running.
Picture yourself running for a moment. Let's say that you have 'toed off' from you left foot, soared through the air for a fraction of a second, and have just landed on your right foot. As you do so, your right foot tends to pronate (the ankle joint rotates in a clockwise direction and the foot rolls to the inside), your tibia rotates in a clockwise direction, and - lo and behold! - your femur (the bone in the upper part of the leg) moves inward (goes through adduction). If you still can't picture this, see for yourself by going through your running mechanics in semi-slow motion.The role of the ITB is to control this adduction - about 90 times per minute per leg as you run and almost 22,000 times during a four-hour marathon! No wonder the ITB sometimes complains! What makes things especially tough for the tensor fascia lata is that when the right foot makes contact with the ground and the left leg begins to swing through there is a natural tendency for the left hip to drop temporarily, pulled down by the omnipresent force of gravity. As it does so, the pelvic girdle 'rocks' like a seesaw; the right hip goes up as the left hip goes down.
Since the ITB runs from the hip down to the knee, the upward movement of the right hip stretches the tensor fascia lata and overall ITB at the precise time that it is trying to shorten and control adduction of the right thigh. That constitutes an 'eccentric' movement of the tensor fascia lata, and you no doubt know that eccentric actions are the ones which can be especially trauma-provoking to muscle tissues.Of course, that's one reason why mere stretching of the ITB can never be the complete answer to real or potential ITB troubles. One also has to fortify the tensor fascia lata and its associated connective tissues - making them strong enough to withstand all that relentless eccentric yanking. We'll show you how to buttress your iliotibial bands in a moment, but for now let's make it clear how to tell when you truly have ITB syndrome and not some other condition
As mentioned, a key aspect of ITB syndrome is lateral knee tenderness.As often as not, the pain won't really hit home until the first one or two miles of a workout have been completed ('Iliotibial Band Friction Syndrome in Runners,' American Journal of Sports Medicine, vol. 8, pp. 232-234, 1980). Once it starts, the pain tends to be persistent if you keep going - and frequently gets worse during downhill running (and while walking down steps). The discomfort may radiate up and down the leg, but - strangely enough - the pain will often almost disappear if you stop running and begin to walk slowly and with short steps.If you have ITBS, a unique examination called the Noble compression test will often be 'positive'. As you lie on your back, your doctor will place his or her thumb over the lateral epicondyle of your troubled leg (the lateral epicondyle is the hard knob on the bottom, outside part of your thigh bone). With the thumb on your epicondyle, you will actively flex and extend your knee. If maximal pain occurs at about 30 degrees of knee flexion, watch out! You probably have ITB syndrome.
The reason your knee 'cries out' during this test is very simple: when your leg is straight, the ITB lies in front of the epicondyle; as you flex your knee the ITB actually passes over the lateral epicondylar surface. As you repeatedly flex and extend your knee (as you would during running), the ITB keeps moving back and forth against the epicondyle; if the ITB is inflamed and swollen, the friction associated with this epicondylar 'rub' can produce quite a bit of pain, especially when your doctor is forcing the ITB to be in close contact with the bone. Similarly, if you have ITB and you stand with all your weight on your affected leg and flex the knee to about 30 degrees or so, you will probably feel a lot of pain if you apply pressure to the outside of your knee.(As an aside, walking 'stiff-legged' with the affected knee locked in place will often eliminate most of the pain, because it keeps the ITB from rubbing back and forth against the epicondyle.)
In truth, though, ITB problems don't always occur at the knee. Pain may also be present below the knee, where the ITB actually attaches to the tibia, and discomfort may also occur much higher up - in the tensor fascia lata itself or in its tendinous connection with the hip. Many runners recall an especially intense or prolonged workout just before their ITB troubles started. Often, ITB strikes near the beginning of the cross-country or track season, when athletes are attempting to step up their training loads. Having 'bow legs,' excessive leg-muscle tightness, a leg-length discrepancy, or very pronounced foot pronation can all increase the risk of ITBS.
The widely accepted way of taking care of ITBS once it arises is certainly less than perfect. Usually, athletes are told to cut back on their intensity and volume of training and to work out only on smooth, non-hilly terrain. Icing and non-steroidal anti-inflammatory medications are recommended to reduce discomfort and inflammation, and athletes with ITBS are cautioned never to try to 'run through' the pain.Obviously, those are decent and logical suggestions, but note that not one of these strategies actually addresses the true cause of the ITBS. The athlete who alleviates the symptoms of ITBS with reduced workouts, drugs, icing, and hill phobia and then returns to normal training is often destined for another serious ITB flare-up, with the second episode frequently worse than the first. Unfortunately, severe cases of ITBS can last for up to six months!Of course, stretching the ITB is often recommended as an ITBS cure-all, and stretching is almost never a bad idea. However, it's important that the stretching routine you adopt actually improves the flexibility of the ITB in a functional way. That can hardly be said for the traditional, popular ITB stretches prescribed for runners, which never mimic the biomechanical patterns associated with running. An over-emphasis on stretching may also lull runners into thinking they are truly getting at the root of their ITB problems, when in fact their gains in flexibility must be combined with advances in strength in order to make the ITB highly resistant to injury.
How to strengthen your iliotibial bandsTo truly strengthen your ITB area, simply perform 'Walt Reynolds's ITB Special' on a nearly daily basis. Walt's ITB-saver is easy to carry out. The only equipment you'll need will be a wall or railing for support and some kind of four- to six-inch elevation (a bench or aerobic step will work fine).Here's exactly what to do. Stand on the aerobic step or bench with your involved leg (the 'involved' leg is the one with the ITB problem), holding on to a rail or the wall with the opposite hand for support. Your legs should be fairly straight as you do this.Now, with both knees 'locked,' lower the opposite, non-involved foot and hip a few inches toward the floor (of course, the non-involved leg is between the involved leg and the wall you are using for support. As you do so, your involved hip will move upward somewhat, so that it is actually higher than the non-involved hip. Your involved hip should also move a bit in a lateral direction (toward the outside). This 'swivel-hip' action is crucial to the exercise - and in fact is exactly what happens to the hips during the 'stance' phase of the gait cycle.Next, attempt to shift most of your body weight to the inside part of the foot of the involved leg. This simulates the natural pronation of the foot which occurs during running, and it also engages and puts tension on your tensor fascia lata and iliotibial band, exactly as it would when you run. Make sure that a fair amount of your body weight is directed through your heel, not just your toes.You've now come to a crucial part of the exercise. Bend your weight-supporting, involved knee slightly (about 10 to 20 degrees), but keep the non-involved foot off the ground or floor. Now, move the involved hip forward about four to six inches, while keeping the involved heel in contact with the step and your weight on the inside of your involved foot. As you do this, all of the action should be at the hip! Your knee angle should stay about the same throughout the exercise (eg, don't try to rock forward at the knee - do it from the hip). If you think of your pelvic girdle as a bowl of milk, that 'bowl' is rocking backward (ie, the bottom of the bowl is coming up and toward the front as the top of the bowl goes back slightly). As your involved hip moves forward, your upper body should move backward.Very key points: as your involved hip moves forward, make sure that it stays in a lateral position (if it's your left hip, your left hip should be shifted to the left), and also be certain that your involved hip is higher than your non-involved hip. After you've moved your hip forward, move it straight backward - making sure it goes back four to six inches beyond the straight-up, starting position (the total hip-movement distance in this exercise is around eight to 12 inches, four to six inches toward the front and four to six inches back).As your hip moves backward, your upper body will tend to bend forward. This action may seem strange to you, especially when you realize that in effect your hip is swinging back and forth over your foot in two different planes of motion - front to back (the sagittal plane) and also sideways (the frontal plane). Most runners envision the biomechanics of running quite differently - and tend to think that the key action during running is the swinging of the foot back and forth around the 'anchor point' of the hip.However, the truth is that when the foot is on the ground, the foot is the anchor point, and the hip essentially rotates around the foot, not vice-versa. It's this action which puts mega-stress on the ITB, and that's why Walt has rather brilliantly designed this exercise to mimic the hip rotation involved in running and maximally fortify your iliotibial bands. It is this same back-and-forth motion which occurs 85 to 90 times per minute at each hip when you run - and which can turn one of your iliotibial bands into a tattered, complaining mass of red-hot tissue.As you do the exercise, you should feel the burn - or if not the burn at least some pretty heavy-duty pulling and stress - up toward the side of your hip. If you don't feel anything happening, go back to the basic position and try again, making sure that your involved hip ends up in a lateral position and higher than the other hip - and also making certain that your weight is shifted to the inside of the involved foot. As your weight shifts to the inside of the foot and your hip moves laterally, your thigh is adducted, exactly as it is when you run, and your iliotibial band must work hard to control this adduction as your hip moves back and forth.Try these advanced versionsOnce you get really good at doing the exercise, you can try the advanced versions of Walt's Special, getting the arm on the involved side of the body into the act.First, move the involved arm laterally and forward as your hips swing forward. Then, try moving the involved arm forward and over the front of the body as the hips begin to swing forward.Of course, if your ITBS is red-hot right now, you'll have to wait a bit before you try Walt's Special. Otherwise, the remedial exercise itself might exacerbate your flare-up. If you're on the road to recovery from an ITBS setback, do the exercise as your symptoms allow, being careful not to overextend your iliotibial bands (start with just a few reps).If you're basically symptom-free now but have had trouble with ITBS in the past, you can be fairly aggressive with this exercise. Start with 10 reps per day on each leg, and gradually build up to a set of 20 to 30 reps - carried out at two different times during the day. If you do so, your ITBS problems will become distant memories.If you've never suffered from the agony of ITBS, do 10 to 15 reps of the exercise three to four times per week, anyway. And always use the exercise as an injury prophylactic during the weeks leading up to a major increase in your training (remember that ITBS tends to occur when the volume and/or intensity of training increase).For example, if you are in a 'base' period of training but are planning to sharply increase your miles as you begin preparing, say, for a marathon, do at least one set of 15 reps of Walt's Special twice per day on each leg during the last three weeks before your training volume begins to rise significantly (this should be done almost daily). The same would apply to a shift from high-volume, 'aerobic' running to an emphasis on speed work.Walt's unique exercise will keep you out of ITBS trouble in the future; as it bolsters your iliotibial bands, it will enhance your ability to control the adduction and rotation of your thigh bones (femurs) during running, reducing both fatigue and muscle soreness. As you gain greater control of your hips and thighs, there's also a good chance that your running economy will improve. Remember that you do not want to carry out the exercise only on the leg which has given (or is giving) you trouble. To balance your strength properly, do the same number of reps on each leg, even though one leg may be trouble-free.Special risk factorsIf you love to run on crowned roads, watch out! You are at increased risk for ITBS, compared to the runner who prefers flat surfaces, and your ITB troubles are likely to strike on the 'down' leg, the one positioned toward the outside of the road. That's why runners who run with the traffic tend to have ITB troubles in their right leg; those who run against traffic get the flare-ups in their left appendage. The reason for this, of course, is that the outside foot and leg are moving downward at a faster speed when they strike the pavement, compared to the inside foot and leg, because they have fallen a slightly greater distance. It's as though the outside leg is always running downhill. Thus, the total force on the outside leg will be greater, and there will be an increased need for 'thigh deceleration' by the tensor fascia lata and its associated iliotibial band. The tensor fascia lata will be shortening and generating more force at the same time that the 'pull' on it is unusually great. That's a recipe for injury! It's best to get off the 'crown' and run on the usually flatter shoulder - or else to choose a different, non-sloped location for your workouts.It's an unwritten law of the universe that runners must run on a track counter-clockwise (anti-clockwise), rather than clockwise. This means that for the person who trains excessively on the track, ITBS will almost always strike in the left (inside) leg, because the left tensor fascia lata and its bands must control a greater deceleration of adduction than the right (outside) hip.As Walt Reynolds puts it so eloquently, 'When a person runs on a curve to the left, he/she will compensate for the outward-pushing centrifugal force by leaning slightly to the left. The faster they run, the greater the lean must be (that's why very fast track sessions pose an increased risk for ITBS). You see the same thing in flop high jumpers' approach runs; they run fast and lean far to the inside - toward the bar. This lean with the upper torso can drastically change what happens biomechanically. As you lean into a left curve and your left foot hits the ground, pronation is exaggerated compared to running straight ahead, since the left foot tends to land more toward the outside and thus must roll to the inside to a greater extent than usual (there is more frontal-plane - side-to-side - movement than usually occurs). As this happens, the left thigh accelerates inward (adducts) to a greater extent than normal, creating a need for greater deceleration than usual by the iliotibial band and stressing the ITB considerably more, compared to running straight ahead. If you must run on the track, you should alternate back and forth between clockwise and counter-clockwise intervals.'Get a longer leg!Having a leg-length discrepancy also increases the risk of ITBS. When the two legs are unequal in length, the shorter leg receives greater stress in much the same way that the outside leg takes in more force during running on a crowned road. The momentum and ground reaction forces are higher for the shorter leg because that leg falls a greater distance before the foot makes impact with the ground. This increases ankle pronation and thigh-bone adduction - and thus the stress placed on the iliotibial band.Women should suffer from ITBS more frequently than men, since their wider hips promote greater thigh-bone adduction and thus greater stress on the ITB. However, the research doesn't support this idea - and in fact suggests that men may actually be plagued by ITBS more often, perhaps because of their greater muscle tightness and inflexibility.Speaking of inflexibility, it's important to stress once again that traditional stretches don't work very well at preventing or relieving ITBS. In one of the most popular ITB stretches, if the right leg is the afflicted leg, the left leg is crossed over in front of the right one, and the upper body is inclined to the right (a wall is usually used for support), placing a fair amount of stretch on the right iliotibial band.One problem with this 'venerable' move is that it is not very functional (it doesn't replicate the movement patterns associated with running), but the other key drawback is that it does not strengthen or increase the resiliency of the ITB. It gives the ITB a little bit of a pull, but the tensor fascia lata and its associated bands don't have to control a blessed thing. The best exercises always bolster both flexibility and strength, and Walt's special exertion certainly does that!If you've already got a severe case of ITBS, stay in shape by swimming and aquarunning: they will keep you fit without aggravating your condition. Cycling and stair climbing are usually out, because they can produce considerable rubbing of an inflamed ITB band on the outer edge of the femur, potentially delaying recovery.

Still No Luck

Its been 6 days off, I was hoping my knee would feel better. No Luck. The weather was perfect so I thought I would give it a try. The 1st mile felt great, at about two miles I started to feel it & by 2.59 I elected to stop and walk the rest of the way home. I didn't want to make it worse. I sorta self diag. the knee pain as iliotibial band syndrome.

(Iliotibial Band Syndrome symptoms range from a stinging sensation just above the knee joint (on the outside of the knee or along the entire length of the iliotibial band) to swelling or thickening of the tissue at the point where the band moves over the femur. The pain may not occur immediately during activity, but may intensify over time, especially as the foot strikes the ground. Pain might persist after activity. Pain may also be present below the knee, where the ITB actually attaches to the tibia.
ITBS can also occur where the IT band connects to the hip, though this is less likely as a sports injury. It commonly occurs during pregnancy, as the connective tissues loosen and the woman gains weight -- each process adding more pressure. ITBS at the hip also commonly affects the elderly. ITBS at the hip is studied less; few treatments are generally known.)

I'm going to take a few more days off. I think I'll try my old ASICS next time just to rule out my new shoes. The new shoes only have about 78 miles on them, however you never no. This is really getting old. I miss running very much!

Its been a long week

Go figure, the weather this weekend has been perfect and I can't run. LOL
I think I've got about 11 miles in since the big run. My mind and body feel great, however both my outer knees are still in such pain after about 2 miles or so. I have to stop and walk. Its ok to walk, but no running. I must be getting old. Oh well, I will try again this coming week.

Today is Josh's Birthday. We are going to Toledo to a big remote control airplane show. Should be fun.

Oh yes, let us not forget. April 6th, 1862. The great Battle of Shiloh started today. Many a good man lost his life during that day during the American Civil War. The 57th Ohio Volunteer Infantry (raised in Findlay, Ohio) was there.

First run back

I knew it was going to hurt, but it had to be done. I worked in pain most of the day yesterday. Go figure it had to be a long day at work,. I was there from 8:00 AM till after 10:00 PM last night. I told myself I was going to try & get a few miles in today, if my body could take it. Both my IT Bands hurt, also my lower calfs/ankles & much more. The wind was blowing hard & wind chill made it feel about 39 degrees according to weather.com. I ran my normal 5K route, it took me 32:48 to get 3.27 miles......wow, oh well, I'm sure its going to take afew more days after the Xenia Marathon to get my body feeling ok again.

My 3rd Marathon

As a runner, I've always been told you will have good days and bad days. Well Yesterday I will call a bad day. LOL
I ran my 3rd Marathon (41st Annual ORRRC Marathon) Xenia, Ohio. The weather started out questionable. On/Off thunderstorms expected and temperatures in the mid 40's.
The race started off at 8:30 AM. There were 333 people running the 1/2 & 143 full 26.2 mile marathoners that finished. I started out good & running a pace that just felt ok for that distance. At the 1/2, I was running around 1:54 which was alittle quicker than I thought. We hit several roads were the wind & sleet were stronger than any I had run it yet.
The problems all seem to start around 14 miles. I started to feel a little dizzy. Not good, a sign of dehydration. I took a few jell packs & downed more water but I knew I was in trouble. My legs started cramping next. My left hamstring was turning into instant pain. I'd slowed down just to try & help. But it was to late! I would run between a one or two miles & the hamstring would just lock & want to stop me in my tracks. Wow, that really sticks, I felt good other than that. I ended up finishing at 4:30:57 at a 10:21 pace. Not terrible, but just not what I was hopeing for. Oh well, the year is young. I will do better. Maybe the Toledo marathon in two weeks....we'll see how it goes.

Holiday Run

I went with the family to Columbus today to see my wife's mom in the hospital. I think shes doing better & I'm sure she was glad to see all of us. I hope & pray she pulls through these hard times.
After we left the hospital we went to eat at a wonderful seafood place down there. I had a Salmon dish , clam chowder and Key lime pie. Yum! It was aw some.
After our hour & a half ride home, I figured I'd better run off that meal. I took it at a slow pace just because I was still so full. I ended up getting about 6 1/2 miles in. A nice run, plus the temp. was about perfect. This weekend is the Xenia Marathon, I know my miles are down. But I'm going to give it a shot. Wish me luck!

Just a nice little run

Tues., my day off. Started my morning by doing 20 push ups & 25 sit ups, wow, its been awhile. Got a phone call on the bat phone, ended up working from 11:00 to 2:00, oh well sold a car to a nice person from Toledo. Got home & had a nice chat with Josh & played with Sarah in the garage with her bunnies. Nice to just do nothing for a while.
Dawn wanted Spaghetti, so I went to the store for supplies. Ended up being pretty good. It was a new sauce with fresh peppers & onions. Yum.
7:52 PM, the temp. is 52 degrees.....Maybe a small run just because, its getting ready to rain. Oh well, lets go for it. Shorts & long sleeves.....I'm off. Got 2.92 miles in 23:44, The left knee felt good the whole way. Ran a 8:08 pace. Nice! The rain was spitting as I got back.

10 PM Run

Another long day at work. I went in at 8:00 Am & left at 9:35 Pm.....Oh well, tis the life of a Car Sales Person.
I told myself I was going to attempt a run again....I've been taking it easy because of my left knee.....I hit the road at 10:06 PM....Its was sorta spitting rain and 37 degrees, but going to be much worse tommaro...I got in 6.18 miles in 53:32 minutes...not to bad for an easy run. The problem is, I can still feel it on the outside of my left knee. I think its an IT Band, but not sure. I also ran the last mile on the other side of the road to see if the angle may or may not help....We shall see. I think I'll take of a few more days.....Sort of scares me with a Marathon coming up at the end of the month.

We'll see what happens.

Short 5K morning run

Well, I told myself that I was going to hold off from running for 4 days & see if my left knee would feel better. I got up first thing this morning & did a short 3.25 mile run. My pace was 8:11 per mile. Not to bad. I can truely say there wasn't any pain like its been the last few runs. I know my miles weren't much, but I think the rest helped! I think I'm just going to take it easy for a few more just to play it safe.
I stepped on the scale after my run at 180 lbs. Awsome, almost at my highschool weight again.

Monday Night Run

Went out after work tonight. Ran 7.25 miles. Felt ok but my left knee is still sore. Don't know what it is....I'll just sorta take it at a slow pace so it doesn't get any worse.

Oh ya, I ran in the new shoes ( Asics Gel-Nimbus 9 TN743)....They felt pretty good!

Sunday Run

Well, North West Ohio got hit with snow again. Cleveland & Columbus got about 2 foot of snow & we were about a foot or so here in Findlay. I told myself that I was going to get up and run regardless of weather. I was lucky the plows went through before I got up. The roads didn't have much traffic so it wasn't to bad. The temp. was about 18 degrees. I ended up getting alittle over 10 miles in. Felt Ok, but my time was down a little due to the snow.
I went up to Toledo afterwards and bought a new pair of Asics......That will give me 4 pairs to switch back and forth with. They seem to last a little longer that way, plus if they get wet, I don't have to worry about it the next day.
My left knee has been hurting alittle on the outside, don't know what it is, but I'm hoping it starts feeling better soon. I'm going to try and do a long run this week so I get one more in before the Xenia, Ohio marathon at the end of the month.

Very Blessed

Well I got up first thing this morning & forced myself to run before my long day at work. I hit the pavement at 6:27 AM. The weather was 25 degrees & still had most of the sidewalks ice & snow covered. I knew I had to get a few miles in because they are calling for more snow the next few days. Plus I don't get off work till 9 PM tonight, its hard to motivate yourself to run that late after a 13 hr. work day. I did my normal 5K run(3.28 miles) in a little over 27 minutes. Just enough to make you feel good. A short run is always better than a No run.

P.S. Ok I broke down & ran 4.8 miles after work aswell. LOL

I was up last night reading a few posts on runners world's website & they were talking about other hobbies that people had other than running. It's amazing how many truly talented people are out there. Things such as sewing, painting, cooking, woodworking, photographs ect.

It made me think back on my life & how lucky I've been over the years to do & see what I've done. A lot of people never get the chance to do 1/2 the things I've done.

I really enjoy the challenge with water colors. I've not had the time to do much lately, but intend to take it up again.

I've added 3 scans of paintings that I've done.

Enjoy

Rob

A Nasty Day

Well it's my day off. What a nasty day in NW Ohio. The outside temperature is 29 degrees but the wind is blowing strong & it is sort of raining ice balls. The rain hitting the ground is now turning to ice. I tell myself I really don't want to run but I know it has to be done. I'm planning on running in the Xenia, Ohio Marathon at the end of the month. I have to step up the miles if I have any prayers of running it in a respectable time.

9:15 AM and I'm out the door. I figure I'll go into the wind first to start that way my run back will be much easier. The rain/ice is stinging my face the first half hour out. Thank goodness it slacks off alittle & I'm able to get 7.55 miles done in about 1hr & 9 minutes. Not too bad considering the conditions plus the main ice held off till I got home. No falls or broken bones this time. Its a good day!

Stepped on the scale at 181.6 after my shower....

You can see how the ice is building up on the car later in the day.

My 2nd marathon

Well its that time again. This time I'm leaving the cold in NW Ohio & flying to Scottsdale, AZ. I've signed up for the 2008 P.F. Chang's Rock & Roll Marathon. We have some wonderful friends out west who let us stay in their beautiful house when we go that direction. The weather was perfect & I was looking forward to my run. My goal was to better my time from Georgia a few months earlier. When we got unpacked I figured I would see if the warmer temperatures would influence my performance. I strapped my laces and down the road I went. I put on about 6 miles & was surprised at how good it really felt. Wow, I think I live in the wrong part of the USA!!

I'm ready now all I have to do is wait for the race. The kids want to do some sight-seeing so we go out to do a little hiking. They love it! But race day approaches so we load up & back to the house for a rest. My only problem was that I told the kids if we have time, maybe we can come back after the race & climb that mountain. They never forgot those short few words.

Race time arrives, the gun goes off & here I go again. Running by myself is a little different, but I'm thinking positive. My family & friends encourage me several times throughout the race. I'm feeling tired but good. I cross the line at almost full speed. My time was 3:57:07. I did it! It's over & I need a drink after that one. You know what, when I got home & cleaned up that beer sure tasted good! LOL

The day after...Guess what the kids wanted to do? You said it, Climb that mountain. Maybe I should have had another beer last night. Oh well, I promised........

My 1st marathon

I ran my first marathon in Chickamauga, GA. at the Battlefield were so many Findlay boys from the 21st Ohio Volunteer Infantry lost their lives during the Civil War. The weather was perfect & all the leaves were in perfect color. I don't think I could have found a better place to attempt such a run. I keep thinking in the back of my mind, If I should happen to die 1/2 way through this run. Just put me in the ground where the Findlay men are....That way I'll feel right at home.

D.K. & my wife were my support team. They both did a great job for me. At about 18 miles I had a muscle shooting pain up my leg that made me feel as if I may have to drop out. I took 2 pain pills and with an empty stomach they kicked in quickly. A few miles later I was up to speed again with hopes and prayers that the finish line would soon appear.

After the race as most can imagine, my emotions got the best of me. I didn't know if I should cry or just lay down and die! Anyone who finishes a 26.2 mile marathon knows how I feel.

D.K. told me that the best thing I could do the next morning would be to try and run a little if I could. The pain in my body was unimaginable. Every muscle below my chest hurt. I felt as if my guts were going to fall out of my body. Wow, and she want me to run it off......I ended up jogging about 3 miles at what I believe is the slowest pace I've ever done in my life. But you know what? It was worth the pain, every 26.2 miles.

As you can see, my time wasn't what I was hoping for. But you know, considering the muscle in my leg pulling & my 1st time out on that type of run. I was very pleased with the results.

12-1-2007 Jingle Bell Run in Findlay

The weather was perfect for my first ever Jingle Bell Run. You can see that me & my friend Jerry even have bells on our shoes for this one. The temp. was a chilly 20 degrees & here we are ready to give it our best & then off to work after the run. My time came in at 22:30 which was a respectable 7:15 pace. Not to bad. I figure I burned about 435 Calories.......Not a bad way to start the day. By the way. I weighed in at 185lbs. after the race. Felt Great!

Birthday Day

Well, a good friend and fellow runner was celebrating her 44th Birthday this last Friday. That day happens to be a leap year. So she could really say it was her 11th Birthday & get away with it. She wanted to run a marathon for her celebration. So she planned the route & asked several of her friends to join in on the fun. They all started a little after 4:00 PM. I didn't get off work till a little before 6:00 Pm. So I stripped out of my dress clothes & put on my running gear, off I went. I ended up hooking up with her about 1/2 way through the route. I ended up running the last 13 miles with her. It was great. We had the wind to our backs most of the way. She did it! (Just happened to be her 69th Marathon) What a truly amazing person! I was glad to join in on the fun. It felt great to run with no snow and slush on the roads for a change.

Happy B-Day D.K.