Running Slow Is Hard

Going into Week #13 of my journey towards the title of Ironman, training is going great. I can swim farther, ride at a faster pace, and run with more efficiency than ever. As I've mentioned before, my body is adapting well to the many hours of training and intense workouts. Each week I look forward to my training sessions and view them as building blocks to the ultimate goal on August 24^th.

This past weekend my wife, Ashley, and I traveled to Ohio to visit my family for Easter and I was a little apprehensive about how I was going to get in my workouts. Because of my schedule at the fire department, we only get a handful of opportunities each year to visit friends and family. In addition, the 8 hours of driving and 500+ miles over 4 states do not help either.  More often than not, our visits are very busy and making time to see everyone can be quite the task. Hence, the reason why I was so nervous about finding time for a 2.5 hour bike ride and two separate 1 hour runs. Thankfully, with a little forethought and careful planning I was able to get in all of my workouts without cutting into family time.  Even if that meant starting a run at 8PM or waking up at 5AM for a bike ride.

On Saturday morning, I hooked up with a local group of cyclists from Ride On Bikes in Wooster, Ohio for a comfortable country ride through rural (and flat) Wayne County. The pace was more relaxed than I’ve grown accustomed to over the past few weeks but, it was exactly what the doctor ordered. The week prior I had pushed myself a little too hard with a fast paced-high intensity assault on Greenville’s Paris Mountain so needless to say, my legs needed an easy day. The easy ride on Saturday made Sunday’s long run awesome. When I say awesome, I mean totally freaking unreal.

Sunday's run on the Towpath Trail in Canal Fulton, Ohio

 

Two miles into my run I was running a 6:50 pace and my heartrate barely hit 160 beats/minute. My maximum heartrate is 195 so, only hitting 160 is aerobically equivalent to slowly jogging around the neighborhood for most people. I hate to be cliché but, I felt light as air and as fast as lightning. Although, I simply knew better... I knew better than to give into my instinct to run fast because, eventually my heartrate was going to spike and I was going to run out of gas. I knew from what I had read in Iron Fit, Runner’s World magazine, and had seen online that running faster means burning fuel faster. Yes, every time I ran I could go as fast as possible. I could blow the socks off of every other runner right from the starting line but, I wouldn’t get very far before “blowing up”. In an Ironman triathlon or marathon, speed is nice and can be achieved over time but… slow, steady, and efficient is the name of the game.

I unhappily fought the natural urge to run fast and I pulled in the reigns before I was gasping for air with a heartrate of 189. Running slow is hard! It’s hard to fight that voice inside of you telling you to go faster and run harder. It’s hard to run an easy relaxed pace when you know you’re capable of speeding up.

In an article for Competitor.com Matt Fitzgerald explained it perfectly:

“Why do the fastest runners do most of their running at slow speeds? Because they run a lot, and if they ran a lot and did most of their running at high intensities they would quickly burn out. But you can also turn this answer upside down and say that elite runners run slowly most of the time so that they can run a lot. Research has shown that average weekly running mileage is the best training predictor of racing performance in runners. The more we run, the faster we race. Keeping the pace slow most of the time enables runners to run more without burning out.”

It’s just like the story of the Tortoise and The Hare… slow and steady wins the race. Although Sunday’s run might have been my 10K or 1 mile personal best, I ran with my head, not with my heart and I ran SLOW.

 

Guess My Finish Time Week #13 Progress

Swim 100 Meters - 1:51

Bike Average Speed - 18.2 Mph

Run Average Pace - 8:17/Mile

(**Average AG Finish Time ~ 2.5 - 3 hours**)

Week 11 - Soaking Up Recovery With a Runner's Banana Boat

It's been 4 weeks since my infamous bike crash and the show simply must go on. No if's, and's or buts about it. The Ironman is not going to train for itself.

Fortunately, I was able to take a few days off during Week 7 to allow my bruised hip and cracked rib to heal. Now that I've been able to train at full strength, I've once again found the gains I was seeing a month ago.

Coming into the second 10 week phase of my Ironman training, the "Build" phase, I truly feel my body is ready for the increase in time commitment that's on the horizon. One of the reasons that I feel so enthusiastic and confident 10 weeks into my training is, I've always taken my recovery days very seriously. Going back to my marathon training, when the schedule called for a rest day, I rested. No questions asked. That training theory has transferred over well into my triathlon training and I'm fortunate to have always heeded the advice of others regarding rest.

I've read hundreds of articles and books, watched videos, and listened to many other endurance athletes all emphasize the importance of rest and recovery. Rest in endurance sports is the key to growing faster, stronger, and more powerful, just as it is in any other physical sport or activity. Your body cannot adapt and grow without recovery.

One of the ways that I accomplish an adequate recovery is eating the right foods after a hard workout, long run, or long bike ride. Consuming the correct ratio of protein, carbohydrates, fat, and sugar immediately following a intense workout promotes muscle growth and glycogen storage. Recently, there's been a movement emphasizing the benefits if chocolate milk as a recovery food. In an article published by Runner's World magazine in 2013, they state that "chocolate milk naturally has a four-to-one carb to protein ratio, making it a logical drink to consume post run or workout." Personally, I felt it was a marketing campaign at first but, after testing it out myself I can attest that I feel 100% better after run or ride when I drink a glass of delicious chocolate milk afterwards.

The other staple of my recovery food arsenal, I seriously have to thank my sister Laura, a fellow endurance athlete and marathoner, for. The "Runner's Banana Boat" is a great after workout snack that combines all the essential nutrients needed for proper recovery. The recipe cannot be found anywhere online because, my awesome sister created it herself. Here is the recipe...

The Runner's Banana Boat:

Ingredients:
1 large banana
1/4 c creamy peanut butter
1 tbsp. honey
1/4 c granola

Directions:
1. Soften the peanut butter and honey in the microwave. 20-30 seconds should be sufficient.
2. Stir to combine.
3. Peel the banana and coat it with the peanut butter mixture.
4. Sprinkle granola on all sides of the banana.
5. Set on wax paper and put in the fridge for 10-15 minutes.
6. Eat immediately after running and be totally satisfied.

Relevant Nutritional Info:

Calories 679, Fat 37g, Sodium 176mg, Potassium 487mg, Carbs 78g, Fiber 9, Sugar 44g, Protein 18g

As with chocolate milk, the Banana Boat recipe has an approximate 4:1 ratio of carbs to protein, making it a great recovery food. Although the caloric value may scare of few "calorie counters" away consider this, the average amount of calories burned from a 2+ hour run is approximately 1653 (At a 9:00/mile pace). In addition, it's freaking delicious.  

Just like any recovery drink or food, I always try and eat my Banana Boats within 30 minutes after finishing my workout. Although, the benefits can still be achieved by eat/drinking up to an hour after your run or ride. For those fellow endurance athletes reading this blog, next time you finish a hard run or ride, whip yourself up a Banana Boat  and a glass of chocolate milk, and enjoy the benefits of tasty recovery! You surely will not be disappointed.

Guess My Finish Time Week #11 Progress

Swim 100 Meters - 1:48

Bike Average Speed - 18.1 Mph

Run Average Pace - 8:17/Mile 

 (**Average AG Finish Time ~ 2.5 - 3 hours**)

Guess My Finish Time Contest

As most of you know, I am raising funds through the IRONMAN Foundation, to benefit the American Cancer Society. As a creative way to raise funds, my fundraising team and I have come up with a unique approach to collect donations.  

Built into my training regimen, there are 2 additional triathlons that I am suggested to complete in order to train for IM Louisville: an Olympic Distance Triathlon & Half-Iron Distance Triathlon. Through “Guess My Finish Time Contest” each race (Olympic, Half-Iron, & Ironman) will give you the opportunity to donate money towards the American Cancer Society and enter your guesstimated time that I will finish each event.

The person with the closest time per race will receive a prize, with the IRONMAN winner receiving the GRAND PRIZE (TBD).

Week #9 Progess

Swim 100 Meters - 1:48

Bike Average Speed - 17.5 Mph

Run Average Pace - 8:28/Mile 

 (**Average AG Finish Time ~ 2.5 - 3 hours**)

 

 

Crashing into Week #7

Well, I think I may have hit my first bump in the road... literally.

This morning, while riding my bike along Perimeter Rd near Greenville's Donaldson Center, my front tire hit a small indentation in the street which sent me flying through the air. No it wasn't the sudden separation between my bike and I or the complete loss of control that caused my road rash and bruised hip, it was the landing.

Thankfully I was only cruising downhill around 30mph. If I was going any faster, I might be writing this post from an emergency room hospital bed. The wreck happened in a split second and before I knew what had happened, I was sliding on my right hip staring at the ground beneath me. It was my right hip (love handle) that took the brunt of the hit. My right shoulder, arm, and thigh all have some pretty impressive road rash but, all seem to be in working order. Yes I am pretty sore and a little shook up but, I am ok and relativley uninjured. Most importantly my awesome Bontrager Specter helmet that I bought last summer did its #1 job, protecting my noggin. I've never wrecked my bike before, even as a kid, so I've never seen a helmet actually do its job but, this is impressive. My head doesn't hurt whatsoever and I never "blacked out", even for a second. Just goes to show how far helmet technology has come and why they really do save lives. 

Finally, I would like to express my extreme appreciation to the Good Samaritan, pilot Craig Carter from Air Charter Express, who came to my aid only moments after I wiped-out. He was kind enough to help me off the ground, load my bike into his SUV, and drive me almost 8 miles to my truck. To him, I am truly grateful.

I was riding too fast in aero position for my own good, plain and simple. I should of taken it easy on the downhill and saved my energy for the remainder of my 1:45 ride... Clear cut rookie mistake. Although I feel fairly confident with my cycling skills as of late, I am definitely no Lance Armstrong or George Hincapie... Obviously. 

Week #5 - Feeling the Rythm

5 weeks down... and only 25 more to go! I'm happy to say, I am injury and sickness free, and feeling strong.

This week, the Iron Fit program again increases my training volume to a total of 9 hours and my body seems to be adjusting well to the increase. I can feel improvements in my biking endurance, run pace, and especially in my swimming. 

Last Thursday morning, I had the opportunity to get in a nice long swim session before work, and ended up tallying over 2800 meters... nearly ¾ of the IM swim leg!  I can feel my stroke coming together, fluidity improving, and as Coach Gene at Westside would say, I feel like I’m “walking in the water”. As I’ve wrote previously, I really feel comfortable in water and can see why people get hooked onto the sport once they build up the courage to get into the pool. I definitely encourage anyone who’s looking to start exercising, but may be intimidated by gyms or fitness clubs, to think about swimming as an alternative. Just about every community pool and YMCA offer both child and adult swimming classes and the majority will have a  Masters Swimming program, which is open to swimmers of all levels.

Taking some advice from a friend, I’ve started using a  cadence sensor on my bike. By tracking my cadence I can measure the RPMs of my pedals, which aims improve my cycling efficiency. A higher cadence requires less force per pedal stroke and places less stress on my joints and muscles, which reduces the risk for an overuse injury. The optimal cadence range occurs when your body balances the best combination of muscle force and muscle speed. Too low a cadence and too many muscle fibers get recruited, while too high a cadence also results in too many muscle fibers getting recruited. The best cadence is individual to each person and depends on a host of factors including type of event, duration, and intensity. Most riders will have a range of cadences that are all equally effective but, for triathletes the recommended range is 85-100rpm. For Ironman triathletes specifically, that range is narrowed to 88-92rpm. Luckily my Garmin GPS/HR monitor easily syncs with the sensor so, I can see my cadence in real time.  

This weekend, a 2 hour bike ride and 1 hour run is in store for me and I've slowly embraced the consecutive days of long training. In the past, when I was running marathons exclusively, I would never stack two days of long runs on top of one another. The risk of burn out and injury is just too high. But with triathlons, training two portions of the race on consecutive days, if not within minutes of each other, is paramount. Thus, the consecutive days of long rides & runs are a key to training for IM Louisville and a crucial element of the Iron Fit program. Like I said, I've slowly embraced this new concept but, my body may still need a few weeks to get into rhythm.

Here’s a look at last weekend’s bike ride… .

Motivation - Week #3

Motivation

Finding motivation to accomplish something can be a taunting task. The motivation to get a job done, change a bad habit, or simply to get out of bed can elude us all from time to time. We all find motivation in different ways and for many different reasons throughout our lives. As I have wrote, my motivation to become an Ironman starts with my Dad and his battle with cancer. To be frank, I’m training for this race because my Dad can’t. 
  
My Dad can’t be there to feel the nerves run up his back before the race, he can’t experience the sensation of 140 miles of pain, and he won’t ever be able to cross the Ironman finish line. My Dad can’t do any of these things because of cancer but, I can. I can and I will complete this race for my Dad. The thought of my journey being dedicated to my father, instead of a personal accomplishment, motivates me every single day I train; it motivates me beyond anything imaginable. That motivation fuels my long runs, intense spin sessions, and technical brick workouts. It keeps me accountable to the fact that this journey isn’t about how fast I can run or how strong I may be. I’m accountable to the reality that I must be smart, diligent, and meticulous during all 30 weeks of my training because this race is bigger than me. 

My journey bears a heavy weight that I am willing to accept. I have dedicated this race to my Dad and his memory but, I’d like to also include the load of a greater cause as well: all those of have lost the battle or who are currently battling cancer.  Millions of people are diagnosed with cancer every year and many of those people will never have the chance to complete an Ironman, just like my Dad.  

My father was a humble, unpretentious, and never too outspoken person. He mostly kept a quiet demeanor and was rather modest. I feel that the thought of his son completing an Ironman just for him would undoubtedly make him extremely proud but, to some extent it would also make him feel somewhat ostentatious. He wasn’t into grand extravagant things or being in the spot-light and, I don’t think he would want this Ironman to just be about him when, there are so many other people affected by cancer as well. That is why I have decided to expand the dedication of this race beyond my father’s memory; to include the motivation of others who have lost the battle with cancer and will never complete an Ironman Triathlon. 

If you are reading this blog, and have someone close to you that has passed away from or is battling cancer now, and would like to add their name to my list of motivators…Please comment below and I would be honored to dedicate my Ironman training to them. 
  
Week #3 Update

Tuesday morning's swim workout.

This week kicks off Week #3 of my Ironman training! In total I will be putting in 8 hours of exercise, which will be a very gradual increase from Week #1's mere 6 hours. Over the next 7 days, the 8 hours of training will consist of 2 hours of swimming, 3 hours biking, and 3 of running. A large portion of each week’s training throughout the program will wrap up with a long bike ride and a long run on the weekends. This Saturday and Sunday, the regimen calls for a 2 hour ride and 1 hour run.

For my long bike ride I have 2 options:  Either bundle up & hope for decent weather to ride outside in the freezing cold or set up my bike on the indoor trainer and stare at the wall in the warmth of my living room for 2 hours! Last week, I weathered 40° temperatures on a ride with a friend of mine and seemed to fare quite well so, I may try and take another stab at it this Saturday. While I realize that a meager 40° may not sound very cold to most of you however, when you are biking at 20mph with the wind in your face for 2 hours, it is quite cold! Trust me.

A far as I’m concerned for my long run this coming weekend, I will most likely try running outside at Heritage Park near my house or along the Swamp Rabbit Trail in downtown Greenville. Although, if the weather does create any problems, a 1 hour run on the treadmill is much easier to tolerate than 2 hours on the bike trainer!

Training Week #1

After several months of preparation my training finally begins! Today marks 30 weeks exactly until Ironman Louisville! I will be following the training regiment prescribed by professional Ironman coach, Don Fink, in his book “Be Iron Fit”. The book and training program was suggested to me by my “pseudo-coaches” John Bruno & Dane Simmons at Run-In, running and shoe store, in Greenville. I call them my pseudo-coaches because, I offered to pay them to coach me a few months back, as they both have completed IM Florida and multiple ultra-endurance races the past few years but, they quickly refused after hearing my story and the reason I am training to be an Ironman. I’m very grateful for all of John and Dane's help over the past few months, as well as tons of advice and guidance from my third pseudo-coach, Land Heintzberger, at Ironworks Multisport!

The training program consists of three 10 week training phases, first a base phase, then build, and finally a peak phase. I'll explain more to the phases as I progress through my training further. I must complete two warm up triathlons, an Olympic distance and a half-distance triathlon (Half-Ironman) a few weeks before the full Ironman. I will be training an average of 12 hours a week; swimming twice, cycling three, and running four times throughout the week. Needless to say, it is going to be a very busy 8 months trying to find time to fit in my training between my 2 jobs as a Firefighter and a Paramedic. Fortunately, Be Iron Fit has a lot of good time management techniques that I can utilize such as, working out at 4AM before work. I’ve also found multiple articles and forum posts at BeginnerTriathlete.com to help squeeze my training into 7 days.

This morning I went on a brisk 8 mile run after I got off from work at 7:30 and I just have one word to sum it up: cold. As I started running from Cleveland Park in Greenville the temperature was 22° with a wind-chill factor hovering around 5-10°! It was quite brisk to say the least but, I quickly warmed up as I headed North up the Swamp Rabbit Trail through Falls Park in Greenville.  There was barely a soul on the trail this morning and it was perfect. I had the whole path to myself and easily got into the groove without any distractors.

Picture taken from my Kodak PlaySport video camera during my run.

By the time I had finished up, the temperature had climbed all the way to 31°, just below freezing! Although I joke about the cold now, I had better enjoy it while it lasts because, I’ll be wishing it was that cold in late August in Kentucky!

Swamp Rabbit Trail headed back towards downtown Greenville.

Finally, my fundraising page through the Ironman Foundation is up and running! 

Please go check it out and help contribute to the fight against ALL types of cancer!

8 Months & Counting

This morning marks exactly the 8 month point til the gun is fired on the banks of the Ohio River to kick off Ironman Louisville. Christmas is tomorrow and lots of family time and joy is in store for me, and I plan to enjoy as much of the holiday as I can before I begin my training next month. The thought of IM Louisville is always lingering in the back of my mind and I'd like to share a highlight video recapping this past years event. The video is about 10 minutes and truly inspirational. Check it out and MERRY CHRISTMAS!

 

Click here for link to video.

Marshall University Marathon - Review & Experience

On Sunday I ran my 10th Marathon in 3 and a half years and whew, I get tired just thinking about it! The 10th annual Marshall University Marathon in Huntington, WV was a great race overall and I really had a great experience. The marathon was a relatively flat course that included two 13.1 mile loops that navigated around the city, along the Ohio River, into a beautiful scenic park, and finally through Marshall's campus. I think the overall elevation gain was around 200 ft, which is not very much amd fairly flat over 26.2 miles.

I was blessed to have a host of cheerleaders, as my Mom and her friend Debbie joined my wife Ashley and me for the weekend. Also, my Uncle Joe Weber was running the race and my Aunt Tina accompanied him to cheer him on. It was his second marathon overall, exactly like my Dad 5 years ago in 2008.



My "Ground Crew" before the race.

 

Like I said, it was an enjoyable race overall but, here's my take on the entire experience:

The Pro's-

1. The course was set up nicely. Very flat for West Virginia and the two loops made the run easier, as I knew what to expect on the final miles. I especially liked the portions along the Ohio River, where I'll be swimming the first leg of Ironman Louisville in August. 

Picture I took during the race - Ohio River near mile 3.

2. Asics race jacket instead of typical tech-shirt. Virtually every running event there is a "free" gift given to participants for their entry. It's usually a moisture-wicking "technical" shirt that displays the race logo and some advertising sponsors on the back side. This marathon featured an awesome Asics running jacket that went above and beyond any race I've ever been to.

3. Finish in the football stadium. Marshall wasn't the first marathon that I crossed the finish line at the 50 yard line but, I really enjoyed being thrown a football and hearing my name being called as I finished. 

                                                 

4. Traffic control and parking were great. Getting to the start line before the 7am start time was a breeze. We parked in the front row of the stadium lot, and hung around inside the concourse till the race started. The course was open to traffic but, the police and awesome volunteers did a great job of keeping any cars out of the runner’s way.

5. Post-race hamburgers and hotdogs. Yes, that wasn't a typo. The local rotary club provided hotdogs, hamburgers, chocolate milk, bananas, and bagels to all the finishers. Surprisingly, even after all the 5K, Half-marathon, and marathon finishers there was plenty of food left at the 5:30 hour mark when we left the stadium. 

The Con's- 

1. The expo was a nightmare. When we arrived at the expo around 4 p.m. to pick up our race packets, number bibs, and swag the organization was terrible. There must have been 500 people stuffed into a room the size of a McDonald's dining room and there was no discernible line for the marathon or the half. My theory is, the football game had just ended prior to our arrival and the fans running the race made their way across the street all at once. We ended up waiting in line for our packets for roughly 30 minutes. 

2. The start was a nightmare. Around 6:50 a.m. they announced that all of the races (5K, HM, & Marathon) were about to begin so, the runners made their way towards the street where the starting line was located. I never saw a single banner, timing mat, or line whatsoever that marked the start. In fact, roughly 20-30 seconds after the "gun" was fired and runners began the race, I turned and asked a guy next to me "Where is the start line?" He replied, "Oh, you crossed in about 50 yards back." Great, better set my GPS watch.

3. It was very very windy. This, regrettably, is no one's fault but Nature's. Near the halfway turn at mile 14 the man upstairs turned on the leaf blowers and set them to full power. I was running straight into a 35 mph head wind that gave me and many other runners fits. The wind was so strong that, another Marathon Maniac and I attempted to draft one another for the 5 mile stretch of head winds. Unfortunately, our attempts were futile and both of our paces fell by the time we were out of the wind.

Resting after the finsh. Needless to say, I was pretty tired.

Despite the fact of a few hiccups and a little disorganization, when all was said and done I really enjoyed myself at the Marshall University Marathon. I would definitely recommend the race to any marathoner looking for a good Fall marathon. 

Race Week Preparaton & My Tips for Running a Successful Marathon.

This Sunday I'll be running my 10th marathon in Huntington, WV and every day this week I'll be preparing myself mentally and physically to get to finish line at 100%.

Over the last 3 years, I've accumulated a reasonable amount of knowledge thru reading heaps of articles and books, and listening to multiple lectures by various veteran runners. Yes, I realize that every marathoner is different and that we all do things our own way so, the point is probably moot. But besides the obvious “carbo-loading” and plenty of sleep, I’ve come up with some of my best advice for the week leading up to a marathon and tips for running a successful race.

#1 - Start thinking about and focusing on your race as soon as you finish your last long run. I’ve found that this technique dramatically enhances the excitement leading up to a race and gets you “pumped” to run. If you start to focus on the marathon a week in advance, you will have more than enough to time to iron out the details of the race. You can begin to formulate a plan for any traveling, clothes you may need, your meals prior, and any other little things you may forget if you were to only start focusing on the race one or two days before.  I started using this technique somewhere between marathon 3 and 4 and so far I’ve had no complaints. I realize that some runners like to have a calm relaxing race week, so that they are mentally rested for the marathon. That being said, I understand that this tip may not be for everyone.

#2 – Trust the taper. Many runners, novice and veteran, get it into their head that the 2-3 weeks leading up their race, when they cut their weekly miles and “take it easy” (known as a taper), will be detrimental to their fitness and their ability to finish the marathon. There is a perception that all of the hard work they have put in will be lost by the day of the race. This is not true at all! All of the those 16, 18, and 20 mile long runs do improve your fitness & stamina but, they also take a toll on your body! A runner needs at least 2 weeks minimum for their legs to recover from an 18+ mile run. By trusting the taper and allowing your body to fully recover, you will toe the starting line at “maximum capacity” with your tank “topped off” raring to go. Trust the taper, all of that recovery will come in handy towards the end of the marathon.

#3 – Eat as clean as you can. What I mean by eating “clean”, is making the choice to eliminate all the processed foods and extra additives from your diet.  Basically, you are choosing to eat whole, unrefined foods like grilled chicken, green leafy salad, steamed veggies, or unseasoned brown rice.  I’ve found that eating good clean, straight from the farm, food I feel like a million bucks on race day. Most likely as a marathoner, you’ve already drastically changed your diet from before you started your training, but we all have our times of weakness. It’s easy to think “It’s okay to eat this fried chicken; I’ll just run it off in the morning.” Wrong, race week is not the time to cheat on your diet.

#4 – Stretch, stretch, and stretch again. The week leading up to a marathon I will take 30-45 minutes out of every day to stretch virtually every muscle in my body. I do this to ensure I am every bit of loose and nimble for the race. I’ll be sure to stretch out my hamstrings, calves, and quads like every runner should but, I’ll also focus on loosening my hip-flexors, groin, IT-band, and lower back. Additionally, I’ll get a good stretch out of my neck, shoulders, and abs. Trust me, there is nothing better than feeling relaxed and loose on the day of the marathon.

#5 – Don’t sweat the small stuff. As I said in my last post “I can’t change the events that have happened to me, I can only change myself” Runners all know that things happen at the marathon that are out of their control. No parking on race day, you forget your running socks, they don’t have the right kind of Gatorade on the course; the list goes on. My experience is that you can’t allow the little things to derail you on race day. If you forgot your running socks, oh well! You can always buy a new pair at the expo or pick up a pair at Wal-Mart the night before.

I used to run with a fuel belt, a velcro belt that has two or four 8oz. bottles attached to it so you can carry fluids with you on the course.  My 3rd marathon, the Museum of Aviation Marathon in Warner Robins, I remembered to bring my belt with me but totally forgot ALL the bottles that attached to it. At first, I was pissed! I threw the belt to the ground and cussed like a sailor till I was blue in the face. I didn’t know what to do and was worried my race was totally ruined. However, with a little brain-storming with my wife Ashley we formulated a plan. We came to the conclusion that I would run the race by stopping at every aid station and drinking plenty of Gatorade and water. The race went off without a hitch. I wasn’t hindered by stopping for water or by not having fluids with me at all. In fact, I ran a personal best at the time and haven’t run with my fuel belt since.

As I said, every marathoner is different and that we all do things our own way so, you are welcome to take my advice and “run” with it or not, the choice is yours. One last tip I can give for running a successful marathon is this: Have fun. No matter how sore your legs may be or how out of breath you may seem, you have to remember to have fun and be happy. Put a smile on your face, and laugh at the funny spectators signs because, after you cross that finish line after 26.2 miles you’ll appreciate the experience even more.

Adversity

We all endure adversity from time to time throughout our lives. A disappointing review at work, a flat tire on a rainy day, an unexpected financial expense, sickness, injuries, the death of a loved one, or heartbreak, we all have our fair share of bad days. As for me, I've had a bad month. Besides the joy of sharing my one year anniversary with my wonderful wife Ashley, things have been pretty rocky for me the past 30 days. I've endured tearing foot pain, a water-logged truck, an unnecessary trip to the emergency room, the loss of a friend, and the loss of an innocent young family member. All the while, I've been running close to 50 miles a week in preparation for my 10th marathon in Huntington, WV in early November. Hence, the reason for my absence of entries here on my blog. But, I've come to realize one thing through it all: life must and will go on and that things will never get better unless I do something about it myself.

Each one of these obstacles that I've encountered over the past few weeks, I've embraced as a challenge to my heart and soul. I've welcomed them with a reluctant smile because, what else can I do? I can’t change the events that have happened to me, I can only change myself.  

They say when life gives you lemons, you make lemonade. This is a really great metaphor for dealing with life’s difficulties and using what you have to make a bad situation better. But sometimes the obstacle, like a death, can’t be turned into a positive overnight or it’s hard to see the positive when things are going so badly. Sometimes it takes months or years to see the good that comes from substantial adversity. I realized this when my Dad passed away. It took me nearly 8 months to recognize that by dealing with my father’s death, I could help others who were going through the same situation, or comparatively hard times, such as I did. I could explain to others that adversity only makes you a better person, gives you a stronger will, and teaches you that life will eventually get better.

Whether it’s a small road block or a large one, a devastating loss or a minor setback, we all have to remember that life will get better. I say, when life gives you lemons, you smash them up, throw them to the ground, and ask “Is that all you got? Because I’m not going anywhere.”