Because now it's getting serious

The Goofy Challenge is now 2 months away. Might as well be 2 seconds from now with the speed that time is ticking. While training has been pretty good, I can't say I'm totally happy about it. I have been plenty busy these past few months so keeping consistency has been difficult. Thankfully this is not the same guy that was training for his first marathon 2 years ago. I wouldn't dare call myself an "old pro" but it is definitely a wiser runner taking the road these days so I take things as they come in stride (pun intended). Like for example:

I'm having knee issues. Again.

Actually, It's the same issues as before. They never really went away but they had certainly subsided. It's funny because right around this time last year I was forced to visit a doctor and get an MRI and all that and here we are again.

3 weeks ago I went out for a long run and had no trouble whatsoever during it. The next morning though... ouch. I had to suspend the second long run scheduled for that day. It took a couple of days for the pain to go away but it did. When I tried to run the next time, I essentially limped for the first 10 minutes or so as the pain went away enough to run "normally". A painful start before everything kind of falls into place and goes away. I was starting to get worried but whatever happened seemed to work itself out. The knee still bothers me. It always does. But now it's back to "normal" levels of discomfort.

While it's not what I had planned, training for this challenge will happen without any speed work and at a much slower pace than anticipated. There will be a tempo run here and there sure, but I can't risk speeding up to the point where I make the knee worse. I have a pace, slow as it is, and I have to live with that so don't expect any PR's for the time being.

It has become pretty apparent that the knee "thing" is not gonna go away on its own and if I intend to keep on running over the long term (and I fully intend to by the way) I'm gonna have to stop, do something about it, recover and continue. What that "something" will be remains to be seen. Sorry if this post is a little "gloom and doom" but I guess that's the whole point of things like this. You show the good and not so good and yes, sometimes the bad but...

In other news: I hope you all got to see the latest trailer for Star Wars Episode VII: The Force Awakens because it is the most awesome thing in the universe. I was pretty excited already but now... forget about it!

So I'm just gonna drop this right here...

Clif Builder's Bars

This week, thanks to my relationship with Fitfluential, I received some goodies from the nice folks over at Clif Bars. They are promoting their Builder's Bars and I thought I would share with you what my experience has been using them.

 

As runners, we tend to focus (some would say obsess) on carbs and whether we are getting enough of them for running. Sure enough, they are extremely important to avoid stuff like, bonking, which can be a bad thing. But I have often found that runners don't pay much attention to protein and more importantly, the crucial role it plays in recovery and even during runs and hard workouts.

Here's the Clif notes (see what I did there?) version of protein and working out. A lot of people think that when they work out (lift weights, run, etc.) they are building muscle but they'd be wrong. You are actually breaking down muscle fibers during your workout. After you are done, your body starts rebuilding those fibers. Do this enough times and your body eventually figures out that it has to build them stronger and thus, stronger and bigger muscles. Yay!

Now, a bunch of people a lot smarter than myself figured out that if you feed your body protein right after working out, preferably within 30 minutes of doing so, that process of rebuilding muscle fibers is greatly enhanced. This helps with a whole bunch of things like muscle building, avoiding soreness and proper recovery. 

Which brings us to Clif Builder's Bars. Along with a nice 30 grams of carbs, they also contain 20 grams of protein. Now, what sets Builder's Bars from other protein bars out there is the quality. You'll notice a lot of people prefer protein shakes over bars post-workout. Mainly because protein bars use low quality protein that is not optimal for use at that time. Clif Builder's Bars on the other hand have soy protein isolate as their first ingredient. The isolate part is important. Unlike say, eating a steak after your long run or eating something with protein concentrates which is what you'll find in other protein bars, protein isolate has been processed to work faster on your system so you can really take advantage of the 30 minute window post-workout.

Since Clif Bar Company was gracious enough to send me plenty of Builder's Bars to share, I made sure to put them to good use and get an overall reaction to the product from runners aside from myself. So, I showed up at the finish line of the Lola Challenge Weekend Half Marathon with a bag full of goodies. The Lola Challenge is a 5K, 10K and Half Marathon done over the course of three days. Who better to take advantage from the recovery benefits of these bars than runners who had gone through that gauntlet?

So, my friend Indiana and her running group, the Diva Moms, became the "test group" for this post. They all loved the flavor, especially the chocolate peanut butter and the reaction I got every time I said "protein" or "recovery" was priceless. "Just what I need right now!" was a common statement. I also gave bars to as many finishers as my bag allowed and I can tell you, I think Clif has really struck the right chord with this product.

Some of the Diva Moms reveling in their success... and recovery,

As for myself, regular readers of this blog know I am currently training for the Goofy Challenge, where I will attempt to run a Half Marathon followed by a full Marathon the next day. This means double long runs on the weekends to get the body used to the actual conditions I will be facing. Proper recovery is important after a long run. Can you imagine how important it is when, after completing a long run, you go right back out the next day for an even longer one? Yeah, I would say it is.

So I have been using Clif Builder's Bars after my long runs and after cross-training on non-running days. The combination of a Builder's bar along with some sports drink right after a long run is pretty hard to beat and puts me on the right track to get ready for the next one. On cross-training days, it is a lot more convenient than a protein shake. No powder, no mess, no shaker bottles and no need for refrigeration. Just unwrap and consume.

Attempting to cross-train...

So there you have it folks. If you are looking for a solid recovery product, Builder's Bars are tough to beat. They are convenient, they taste great and are extremely versatile.

Disclaimer: Clif Bar Company provided me with some product along with Clif-branded gear for promotional purposes through my affiliation with Fitfluential. All opinions on the product are my own.

The Road to Goofy

So it officially begins... Sort of.

The actual training plan for the Goofy Challenge begins in September. But the enormity of the Challenge definitely warrants preparation. So I have worked out a long term training plan which includes the preparation of the preparation.

The current agenda is paying off big time. Cross-training in the form of P90X3 is starting to show it's benefits. The program is tough and it has been challenging to get used to the extra work besides running, but the purpose was to come out stronger out the other end and its working. Yesterday, I ran probably the best 4 miles I have run in a long while. I've been losing weight slow but steady, just the way I want it and I've been eating better than ever. Now, it's time to focus all that into the specific task that is the Goofy Challenge.

The main part of course, is the running. I've been running steadily about 3 times per week. Now I need to specify those runs into regular runs, workout runs and long runs. Regular runs are what are usually called easy runs but I refuse to call them that. Nothing easy about running long distances if you ask me. Fun? Of course! Good for you? Definitely! But easy? Not if you are doing it right.

Workout runs have a specific purpose. Tempo runs, speedwork, hills... they all fall in this category. One of my runs per week will be a workout run. I will be very careful in this area as this is what I believe got me into knee trouble the last time.

Long runs are, of course the bread and butter of the training plan. I will be adding distance very slowly. Starting early affords me this time to get my body used to it. Eventually I will add a second long run to start "simulating" the Goofy Challenge conditions so that will be 4 runs a week total with 2 long runs on consecutive days. Again, being very careful to avoid injury. I know it sounds like a lot but it really is alright. In fact, apart from the extra long run, its not that much different from my current schedule.

Then, there's racing. I feel weird even saying it but I've hardly raced this year. In fact I haven't raced since the Puerto Rico Half Marathon but that has been by design as I focus on cross-training and other things. However, racing will be an important gauge of where I'm at training-wise. There will be three races that I consider part of my training plan. First, the Popular Bank's 5K, which I have done every year since it was my first race ever. A PR here is, in my opinion, a step in the right direction. Then in September there will be the Lola Challenge Weekend. This one will be very important as it will involve running a 10K on Saturday and a Half Marathon on Sunday. I call it the "Mini-Goofy". I can't think of a better way to make sure everything is going according to plan than this. Finally in November I will again run the Diva's Half Marathon. Yes, it will be done in a tutu. Can't really back away from that at this point. On both of these instances, I'm not looking for a PR of any kind. I just want to finish and feel good afterwards. If I can pull that off, it would be great. If I can run the Divas Half and wake up the next day without any major ill effects I would definitely hop on the plane to Florida in January with a whole lot of confidence.

In the cross-training department, I'm currently halfway through P90X3. I think I have made enough emphasis on how tough but rewarding this has been. As I reach the peak of run training and therefore, mileage, cross-training has to be brought down in intensity as I focus more on running. I was thinking of doing a second round of P90X3 back to back but after some thought, I think it would be better to try something that is lower impact. There is a great program called PiYo that is lower impact but still challenging that I'm very interested in. If I end up doing it, I'll tell you all about it when I do.

And that's pretty much it. The Road to Goofy in a nutshell. Nothing is written in stone though. I will be adjusting things as I go along and if you guys have any suggestions I'm all ears so bring it on!

Five Ways to Get Faster - Jeff Galloway Tips

Here are some more tips from Jeff Galloway. It's all about speed today so if you are looking to reach some new PR's or if you have been struggling to get to a new level you might want to pay attention to these today. Hope you guys find it as helpful as I do. Especially the stuff on running form.

-Frank

Longer Long Runs

Increasing the length of the longest long run has produced the greatest amount of improvement that I've seen among my coaching clients.  Several surveys have shown more than 13 minutes of time improvement when runners increase their longest long run from 20 miles to 26 miles before a marathon.  Comparable time improvements are experienced in 10K runners and half marathoners when they increase their long runs above race distance as noted in my YEAR ROUND PLAN book that covers all the distances.  Long runs must be at least 2 min/mi slower than current ability, with liberal walk breaks.  The slower the pace, the quicker the recovery.  I suggest doing the long runs every 2-3 weeks.

Speed Repetitions—increasing the number

My runners have improved by an average of over 6 minutes in a marathon (3+ minutes in a half marathon) by increasing the number of speed repetitions to 14 x 1 mile for the marathon, and 14 x 800 meter for the half marathon.  I recommend that each of these be run 30 sec/mi faster than goal pace.  The recovery interval is a 5 min walk between miles and a 3 minute walk between 800's.  These workouts prepare one to maintain or pick up pace at the end of the goal race, instead of slowing down.  See GALLOWAY TRAINING PROGRAMS & HALF MARATHON books for details (www.RunInjuryFree.com).

Improve Running Form

Most runners I've monitored have improved several minutes in a marathon by fine-tuning their running form.  As the mechanics become smoother and within one's limits, there is a significant reduction in aches, pains and injuries.  The two best ways to improve form are water running and cadence drills.
•        water running uses the same basic motion as when running on land, using a flotation device so that the feet don't touch the bottom of the pool.  When done for at least 15 minutes, once a week, the legs find a more efficient path through the water—eliminating extraneous motion.
•        The cadence drill is done for 30 seconds, counting the number of times the foot touches the ground.  This drill is detailed in most of my books.  I've found the key to improving speed on the mechanical side is quicker turnover.

Race in Shorter Events

Dropping down a standard distance or two can improve your mechanics for running faster and your ability to handle a higher level of oxygen debt.  On non-long-run weekends, during a half marathon program, try some 5K or 10K races.  When training for a marathon, race at the 10K or half marathon distance.  At first, the faster pace of the shorter distance may seem awkward.  But after several short races, you will adapt—especially if you do some speed training for the shorter/faster event.  These performance improvements can translate into faster times in the longer distances.  My book 5K/10K details the training and the racing strategies for these events.

Hill Training


The only way I've found to build strength for running is to run hill repeats.  On a moderate grade hill, start at a jog and pick up the turnover rate of the feet and legs as you go up the hill, shortening your stride.  Walk down the hill for recovery.  Don't sprint, and follow the other hill training guidelines in my books and at www.RunInjuryFree.com.  The strength from hill training will allow you to perform better in speed sessions which will help you improve in your goal race.  You'll also run faster on hilly courses, during your races.

2015 Puerto Rico Half Marathon

I'm still trying to figure out how I feel about this race so if you guys notice any conflicting feelings in what I write on this recap, I apologize in advance. I also apologize for not giving away that I was doing this race. It was gonna be a surprise. Being my first race of the year, I have never done a "first" race so late into the year.

Get my vote for Running Short of the Year

 I have spent most of the past week trying to put together this recap and I can tell you, it has been a roller coaster of emotion. I don't know if to feel good or frustrated or whatever so I'm just gonna try to give you the facts and maybe you can help me reach a conclusion here.

I was under-trained, that much is certain. I managed to run pretty regularly during weekdays  for the last few months but I missed some crucial long runs, including the last two, so it's not like I was expecting to PR. In fact, it sort of played into my race strategy in a way. This year is all about two things: Participating in a triathlon and training for the Goofy Challenge. Part of my strategy for the latter, is to train to the point where running a Half Marathon becomes a "normal" thing. Well, as normal as running a Half could be. In other words, I want to be able to run a Half, taking it easy and not feel like a bag of soreness the next day. So, with the lack of long runs, taking it easy was sort of a given in this case. A PR was not even in the discussion for this race. I figured that if I finished somewhere around 3 hours, it would be great and still over 20 minutes less than my first Half Marathon.

Had to wear this the entire weekend

The course for this race is as challenging as it is scenic. Full of ups and downs including a couple of pretty steep hills and one long ascent right before the final stretch, which is mercifully downhill. Again, not the place to go try stupid things.

Come to Puerto Rico

The Puerto Rico Marathon and Half Marathon is, for all intents and purposes, still in it's infancy. I believe this is the third year it's been done. Despite that, it is very well organized and it is being touted as a destination race to bring in tourism. Sure enough there were many people from the U.S. and plenty of locals but it is still a bit of a way away from a "huge" race like say the World's Best 10K. I believe there were less than 3,000 runners.

The start time was 5am, which meant a 3am wake up for me. Not pleasant but this ensured I finished before the Sun and the brutal heat the island is known for, was in full strength. The downside, especially for the visitors from abroad, is that you run most of the race in the dark which kind of negates the whole "Run in Paradise" tag line of the race. By the final 2 miles of the race though, it's bright enough to get some breathtaking vistas of Old San Juan and the Atlantic Ocean. Awesome stuff.

Flat Frank, and now that I notice... my wife's bra.

My stomach had been feeling weird since the day before and I was trying to get in a bathroom visit before that start just as I ran into Frankie "The Jet" and his wife Nadya. Frankie (who still owes me his recap of the Star Wars Half) was running his first full marathon. He finished in less than 5 hours so you can understand why I call him "The Jet". Nadya was running her first Half and did awesome. In fact, she kicked my butt.

After sorting the bathroom issues we lined up, the anthems were sung and we were off. I quickly settled into a pace that I felt was comfortable. After a few miles, I realized that I was going a bit fast. Not Philly Marathon fast but still fast enough. I tried to adjust my pace but I have realized that when I use the Galloway Method, slowing down the running interval is an issue for me. It's just instinct I guess. You are walking and when that alert goes off to run you just take off. Then, since you are "fresher" than you would be if you were just running and since you figure you are gonna walk in a bit, you just keep running fast. I really, really have to work on that as I increase my mileage.

For 10 miles, it was all well and good. For a moment, I was thinking "maybe I can pull a sub-3 in my home turf. That would be so great!" It was around this time that the elites running the marathon passed me at a speed that I still can't believe is possible to sustain for 26.2 miles. I was supposed to take my second gel at mile ten but there was not an aid station close to take water to wash it down so I did not take it. Then at mile 11, the wheels came off in pretty spectacular fashion. After seeing 13's on my Garmin most of the way, mile 11 showed a 14. I knew what was coming next. Even though it has happened before, I'm still surprised at how sudden it actually happens. One moment you are doing fine then "pufff!" your legs simply don't want to run anymore. By the time I reached the next station I was walking way more than I was running. By the final mile I managed to run all the way to the finish but the damage was done. 3 hours and three minutes... I didn't come in last but it felt like I did.

That final stretch to the finish was brutal. Pardon my french but I was pissed. Very pissed. I feel better now that I have calmed a bit after sitting down to analyze the positives of the whole race, which were several, but it still stings.

I was aiming to run the race "in around 3 hours" which I did. So what's my problem? I wasn't aiming for a PR and I wasn't supposed to go sub-3 on this one so what gives? What pisses me off is my inability to execute my racing strategy.

Awesome bling

If I had played it conservatively and ran slower, I'm pretty sure the bonk would not have happened. It was a totally unnecessary mishap and on top of that, I would have probably finished in around the same time anyway. Ok, ok so you might probably think "but Frank you ran a pretty good race and finished in the desired time. Better yet, you finished." Well, yes you're right but I'm thinking long term here. This is a mistake I simply cannot make at the Goofy Challenge. On this race, it just means I bonked and was sore during my goddaughter's birthday at Chuck E. Cheese's later that day. At Disney, this could very well send me to the sweep bus during the Marathon. There is much work to be done. Three years I have been running, and I still can't kick the habit of running races like the fate of the World depended on it.

Still, I'm not gonna leave out the positives. The fact that I can run for 10 miles no problem at this pace, even with training issues, is a testament to progress. This is the guy who could barely run a mile and a half after all..

Done

Having said all that, I think I'm gonna start a campaign for runners to come do this Half. Apart from my particular issues, this was an awesome race with great volunteers and good crowd support. Once the Sun comes out you get to enjoy some beautiful scenery and the final stretch all the way to the finish is one of the most gorgeous I have ever witnessed in a race. The bling is the best I have seen at any race in the island. So come to Puerto Rico. Run this race and witness how beautiful this island is and celebrate with me at the finish after I obtain redemption next year. You can even take a dip on the beach right at the finish line.

Galloway Method Tips

As many of you already know, I have used the Galloway Method several times during races, especially during longer races. It was a huge factor during the Disney Marathon and an even bigger one during the Philadelphia Half Marathon, where I scored an incredibly huge PR. It just works. In fact, unless you're particularly fast (like elite or near elite) I would venture to say that using this method can make you a lot faster, all while helping you avoid injury. How many things in running can make that claim?

Well, Jeff Galloway has partnered with several bloggers to share some tips with you all and guess what? I was picked, so you can benefit from these too!

I'm very excited because this method has really helped me during my running journey so now I get to pass it on. Here are some facts about the Galloway Method directly from Jeff Galloway himself:

"The training journey for a marathon or half marathon raises your body's physical performance capability and your sense of what you can do in life.

Running helps to bring body, mind and spirit together in a unique and wonderful way

In researching my book MENTAL TRAINING I discovered that running turns on brain circuits for a better attitude more vitality and empowerment better than other activities studied.

In researching my book RUNNING UNTIL YOU'RE 100 I found numerous studies showing that runners have healthier orthopedic units than non runners even after decades of running.

Training:

When a runner takes walk breaks early and often enough for the individual the muscles are strong to the end.  See RUN WALK RUN at www.jeffgalloway.com for recommendations by pace per mile.

The "exhaustion wall" can be avoided by running longer long runs up to or beyond race distance-using the appropriate run-walk-run strategy.

Marathoners tend to improve time by an average of more than 15 minutes when they increase their longest run from 20 miles to 26 miles.

To recover fast, run the long runs at least 2 min/mi slower than you could currently run in a marathon

The right run-walk-run strategy from the beginning of each run, gives any runner control over fatigue, injury-elimination, and recovery.

In numerous surveys, runners improved over 13 minutes when they shifted from running continuously to use of the right run-walk-run strategy."

I should point out that the last point he mentions here is no joke. I witnessed the improvement myself. My first Half Marathon, the Divas Half Marathon, I managed to squeeze out 3:26, and feeling like I was about to collapse at the finish line. For my second Half, I did the Philadelphia Half Marathon and did the Galloway Method in 2:1 intervals. Not only did I finish in 2:50 which is a huge PR, but I finished in much better shape at the end.

Be on the lookout for more great tips from Jeff here on the blog and my social media channels.

My Relationship With Fitness Clothing

No, I don't workout naked and I'm sure the entire neighborhood is thankful for that. But I have a problem with most fitness apparel.

Figuring out what works for you while doing stuff that involves constant motion (running, cycling...) takes time and some trial and error. There will be chafing. Oh yes, there will be chafing. And by the way, that goes for everybody. Even the elite athletes have to deal with it. The difference is they look good in that stuff. I don't.

The trick is you gotta find the stuff that works best for you. The problem is that the stuff that works for you is not always the stuff you want to wear.

Sometimes, it works

I was lucky with running shirts. When I started running, I bought a shirt that has kind of become my signature item. I don't need to make any adjustments to it, I don't need to use Body Glide. My Jets shirt never fails me and I wear it with pride. I also have three more shirts that also fit pretty well. Not as good as the Jets shirt but they give me the freedom to choose a shirt without any "I don't have a clean shirt" problems. There are others that require Body Glide in the "nipular" area, but these are my go-to shirts for sure so no big problems here.

We've been through a lot, this shirt and I

But sometimes, it just doesn't

Like most people, I began running with what I had on hand. I'm a "comfort first" kind of guy and you will see me wearing basketball shorts very often. You know the kind. Very loose fit, they go all the way down to the knee, sometimes even a bit longer. Well, they don't work for running at all and that became clear within three runs. I sure wasn't gonna buy those "short shorts" that marathoners wear. Please try very hard to not form a mental picture of me in those. You will thank me later. Not only do I look ridiculous in those, they also don't work for me and my glued-together super thighs. Wearing those, I would probably create enough friction to heat the entire northeastern US through the current barrage of snow.

Thankfully, running shorts come in various lenghts and I found a couple of shorts with 7 inch inseams that seemed to do the trick. They are light, breathable and comfy. They also don't feel like you are showing off to the entire world. But I was still chafing in them. Why?! It was the underwear. I tried people. I really tried to avoid going "commando" but it was a battle I lost. For me, the idea was insane. No underwear? You have got to be kidding me. But sure enough, it seemed to do the trick. For a while. Then, my runs got longer.

The classic look

Once I managed to run 5 miles and beyond, I began having trouble again. Now what? I didn't understand why at first. I gave up the heavy pants. I gave up the underwear. What more do you want me to do??!! Why do the fitness gods hate me so? I struggled for a bit figuring it out because I thought it was the shorts, but not really. It was me. As the runs got longer and I sweat for longer periods, the shorts got wet. As they got wet, they would stick to my thighs and viola! Chafferson City! Now, we were about to delve into something I simply refused to even think about. I had to... consider... gulp... tights.

Then it just got ugly

Now I was just plain angry. You want me to go commando and wear skin-tight shorts?! No way! Nope. Not gonna do it. Who would want me to wear something like that?! Have you seen me?! Mercifully, I found a compromise. Or so I thought.

Wear the tights underneath my running shorts. It was genius! It avoided getting the shorts wet and the chafing disappeared completely. But, now with the slippery tights underneath, the shorts were creeping up my thighs. Crap.

Maybe I can start a trend so this "creeping thigh" look becomes the "thing".

It's not uncomfortable but it is annoying. And the little dance I gotta do while running to get them to come back down... Truly a sight to behold. I'm gonna call it the Fat Runner Shimmy. I can't seem to catch a break.

Death, taxes and tights.

And here we are. This, much to my dismay, is the running out fit that works for me. Comfy and problem free, whether I want to admit it or not.

Those are compression shorts from 2XU with the shirt I wore for the Phily Half and my trusty Beasties. With this combination I can run for miles and miles trouble free.

So you're probably thinking, "OK Frank, so it is what it is. Get over it and move on." Right? Why fret over it? Well, I fret over it because this is just a preview of coming attractions people. At some point during the summer, I'm gonna have to figure out a way to get into one of these...

Source

Isn't that gonna be a pretty picture.

The Year of the Athlete

New Year, new goals.

You know running has become an important part of your life when an injury makes you commit to running with even more resolve instead of making you back away. When the doctor said I needed to cross-train and that things were probably going to get better as I lost more weight, I started drawing up a strategy for the new year right there and there. Also, when he mentioned cycling as one of the best ways to train without big impact to the knee, I also knew it was time to finally find a way to pull the trigger and get a bike. You guys know I have been moping around and complaining about how expensive they are but I want to do a triathlon and well, they are pretty hard to do without one. So now that you met The Machine on my last post, here are my plans for 2015.

Weight loss moves up the queue

I have made it a point up until now, to not focus on weight loss. Obsessing about the scale has been my downfall in the past. So far it has worked to a certain degree. I have certainly lost weight and it has been slow which is good. I have also slipped a couple of times, especially after the Disney Marathon. All the while, I have just let it happen and in hindsight, it has worked to a point but circumstances have changed. As my running has improved and I get somewhat faster (a relative term if there has ever been one) the stress I put on my knee is greater. If I intend to keep improving without making things worse, I have to move things along a bit quicker. It will make me faster and it will help me run better.

It will also help me look a bit less ridiculous in running/cycling/tri clothing. I mean, why does everything have to be so... tight!

So, one of the goals for 2015 will be to lose 50 pounds. That's roughly one pound a week which is pretty conservative while still moving things along. I can't say I'm not concerned about this one but I have reached that point where giving this more priority will be crucial to move forward.

Revenge

After running over 700 miles in 2013, I fell way short of my goal of 800 miles for 2014. Yes, I had knee trouble but it still stings to not being able to achieve that one. However, I don't see any problems with upping the stakes this year. Some might remember that I intend to run the Goofy Challenge in 2016 so there are plenty of miles ahead in my future. While it's still not set in stone (there are some family decisions to be made. I'll explain later.) that I will be going, it's only sensible to proceed as if I am for sure. So, I think aiming for 1,000 miles this year is perfectly doable.Consistency will be key to making this one work but it will nice to get some payback on that missed 2014 goal.

And since we are cycling...

I'm new to this so it's hard to put a number here. The distances are greater and they pile on quickly. However, cycling is only part of the equation this year so it's not the only thing I will be doing. I'm thinking 1,500 miles but it's written with a pencil at best. It might need adjusting as I dive deeper in the cycling pool. If I go over this, great but if I fall under, that's OK too. Stay tuned.

Triathlon at last!

Well now that The Machine is here, it's finally time to aim for a tri. I have the training program set up and I'm getting acclimated to the bike. I'm thinking one in the summer would be awesome. I'm scared, but it's a good scared. The road to achieve this one is gonna be plenty fun.

Doing a tri this year has two purposes: The first is simply my goal of doing a tri. It's just something I want to do and the challenge appeals to my brain. It's such a technical thing that requires planning and training and it makes me giddy with excitement. The second is I want to branch out and cross-train. I truly think training for a tri will make me a better runner. Cycling and swimming will allow me to work on my cardio fitness without having to run all the time. Running on consecutive days has always been a trouble spot for me. I try to listen to my body and whenever I string together two or more consecutive runs, it just doesn't "feel" right. By cross-training, I get in more volume without stressing my joints too hard. At least that's the plan. 

Long term, I'm hoping by losing the weight, it will allow me to focus on running more often and therefore letting me achieve a goal I set long term, to run the Goofy Challenge, which means running the Disney Half Marathon and Full Marathon on consecutive days.

Racing, of course...

Notice I didn't mention any specific races. I'm still figuring out where and when to race and as soon as I have the dates I will share as always but I'm crossing my fingers to do at least two Half-Marathons this year. As I've mentioned before, they are a little hard to come by here in Puerto Rico as well as full marathons but hopefully I can do a Half early in the year and then another in the fall/winter as a prelude to the Goofy Challenge.

So in closing, three big goals for 2015: Lose weight, Triathlon and Goofy Challenge training. I think that will keep my plate full most of the year, don't you think?

And I'm Off!

What an adventure this has been...

Tomorrow, on my birthday of all days, I take a plane and travel to Philadelphia to run a Half Marathon. Injury, and training snafus have all conspired to make this particular training cycle the most challenging I have faced so far but hey, if everything simply came out perfect, would life be as entertaining?

Last Sunday, I did my last long run. A 10 miler where every step was misery thanks to the fact I was very sick. The congestion would not let me breathe and I felt like my face wanted to explode but I did it and was handsomely rewarded with a time that was below my expected time. This picked up my spirits for sure. If I could pull this off feeling terrible, there is a good chance I can run a decent Half right?

On Monday, I went to the doctor and explained my situation. He promptly prescribed a bag full of meds and a shot. Thankfully, I'm feeling a lot better. There is still some congestion and coughing but I'm trusting that if I keep taking all the stuff he gave me I'll be even better by race day.

I also received emails with final instructions and bib number. I'm in corral 7 which I would be very surprised if it wasn't the last one. I arrive in Philly pretty late on Friday (technically Saturday actually) then I pick up my bib on Saturday and race on Sunday morning. On Monday I'm back on a plane to Puerto Rico.

As usual, I will be reporting all my adventures through Facebook, Twitter and Instagram and taking some pictures along the way to hopefully make my Flickr account a bit nicer. Also, you can track my progress during the race by going here and signing up to receive updates. You can look me up by first or last name (Frank Pizarro) or by bib number (33135) I have also set up runner tracking on my Twitter account so if you follow me there you will get the updates (I hope).

And that is it folks. Wish me luck, stay tuned to my social media channels and I'll see you all on the other side.

Training Update

Less than two weeks to go for the Philly Half. Where do I stand?

Well, not where I want to be, but that was kind of a given in this case. First, the not so good news:

1. The knee hurts. Every time: There is no way around it, really. After I run, it hurts. How much it hurts depends on the distance I run, which means that long runs are especially bad but it is what it is.

2. Goal A is pretty much out the window: Also a given I guess but it doesn't make it any less hard to swallow. At the current pace I'm managing to run at this point, I'm a minute behind per mile to go sub-3. I know that because of the wheather and because it's race day, I will run a bit faster that day but a whole minute faster? For an entire Half? I don't think so. If I manage to PR at all, it will be wonderful.

3. Avoiding everything that is not straight up running: Any other type of runnning is out right now. Hills, speed work, tempo... anything that is not keeping a constant pace is out in favor of protecting the knee. There is no need to agravate the knee any further but I miss the variety.

4. I'm way behind: Between the missed runs because of the pain and the time the doctor told me not to run at all, I'm way behind on my training schedule, which has been heavily modified.

And the good news...

1. The knee hurts, but not when I run: Which allows to me to run without major problems. It'll sting once or twice during a run but nothing too bad. I have found a manageble pace and form that pretty much lets me run as long as I want so I'm running and that is good.

2. I have adapted: It took a bit of time. You invariably have to make adjustments to your stride and form to protect the injured area, but when I run, it feels good. That wasn't always the case. The first few runs coming back from the doctor-imposed break were awkward and I was sore in places I had not been sore before but it's been relatively trouble free for a while now so everything seems to be falling into place.

Ironically, I seem, to be in the very same place emotionally I was last year before the Disney Marathon. Those who read this blog back then will remember I was freaking out a bit because of all the uncertainty and like any normal first time marathoner I was not sure about a lot of things. Well, its kind of like that.

Next Sunday will be my last long run. I plan to to do it using the Galloway Method at a 2:1 interval to see how that feels and test if I can improve my pace a little without any problems. After that, I will have a clearer picture of what my race day strategy will be.

Fitletic (iFitness) Hydration Belt - A Review

I was avoiding this for some time, but I finally gave in and bought a hydration belt. A while ago I mentioned on this post, that I didn't want to be the fat guy running with every piece of gear he could carry (and buy). For the most part I have done my best to avoid it but you know, a tech shirt here, an iPod holder there... The hydration belt was the proverbial line I would not cross. "Those are for either posers or really serious runners." I thought. But alas, need has caught up with me. I have become THAT guy. All I need now is some knee-high compression socks and some ridiculously expensive sunglasses to complete the transformation.

All kidding aside, the whole issue that prompted this is very simple: The long run. It's starting to actually become, well... long. I can run seven, probably eight miles without water during the run if I really push it, but beyond that, I need to plan in advance. Also, consuming gels require plenty of water (according to the instructions) so you got to have something for that as well. During races, you got hydration stations and if you plan accordingly you probably don't need a belt but if you intend to train for those races...

In my effort to avoid the belt I tried several things. Carrying a bottle in my hand was a disaster. It threw my form off and it becomes really uncomfortable as the time passes. Then I tried hiding said bottle somewhere along the course I intended to run which turned me paranoid someone would find it. Then I tried to adjust my long run so it would pass through my house at least once and I would leave the bottle in the mail box. It didn't always work. Finally, I was watching Spirit of the Marathon on Netflix (awesome documentary by the way) with my wife. She saw all the runners there with belts on and said "Honey, you should get one of those." SOLD! Two days later I went to the LRS (Local Running Store for the uninitiated) and arrived home with my new toy.

Check out the reflective strips. Pretty handy at night

I bought the 16oz. XL version, which means it has two 8oz. bottles and fits people with bigger waists but it comes in smaller sizes and there is a 12oz. version. Based on what I read online, I was worried I was too fat for the belt to fit but there were no problems at all. There was room to spare. It fits very comfortably and it is obviously designed for runners. Once properly adjusted it fits very snugly without being bothersome. The biggest complain runners have with these things is that they move around a lot which can get annoying (and painful) but this fits just right for me. Bonus: You can use it either way. With the bottles and pocket in front or back.

Looks small in my hand but it will hold 8 oz. 

The bottles by the way are very interesting. They have this seal on the spout that easily gives way when you suck on the spout or press the bottle but immediately closes up when you stop, thus restricting water flow (and a very wet mess in you shorts). It's cool but I wonder how it will hold up with repeated use. They are secured to the belt by elastic straps. Once they are in place, those babies don't move at all. The center pocket will allow you to carry even the biggest smartphone. My Brother in Law's Galaxy Note II fit with a lot of room to spare. I think it's made of neoprene but I don't think its waterproof. The adjustment clips double as holders for gels and you will need them if you plan to carry several of them for longer races.Gel packs are large and I'm not sure you can fit all you would need for a marathon in the center pocket. Of course this depends on individual needs so it will vary person to person.

It is also worth mentioning that the system is expandable. There are several add-ons for extra water bottles, cell phones and the like.

After taking it out on my most recent long run I have to say it did not disappoint at all. There is absolutely no bouncing to speak of or any annoying sloshing of water in the bottles even when they are partially filled. It did take me a couple of miles to adjust it properly as I had set the belt to the max size. The belt would slowly slip down to my butt mainly because of the weight of the full bottles but after some tightening and finding the proper position it stayed in place no problem. I have to add that tightening the belt does NOT put any extra "squeeze" on your waist. The whole thing is elastic and will not put any unwanted stress on your waist.  I also have to add that I have no butt, therefore making it easier for the belt to slip down. If you have a butt you might not have the slipping problem but again, adjusting the belt properly will solve the problem easy.

So there you go. Hope this helps anyone thinking about a hydration system for their runs. I highly recommend the iFitness belt. It's comfy and practical and allows you to carry a lot of stuff like gels and phones or whatever you need it to plus, it's expandable. For around $40.00 retail, it is also reasonably priced in my opinion. For more info, here is their website.