Rain or Shine!

Tomorrow morning is the big day in Amherstburg!

The Run For Heroes half marathon!

Today was a complete day of rest!

And I truly needed it to get rid of my fatigue.

I do think I'm ready though, however, work and work as well as food and sleep deprivation are working against me.

I'm exactly where I need to be right now for the race, if it were tomorrow morning!

I'm currently rink announcing the first Saturday night game of the season for the Amherstburg Admirals Jr C hockey team. They coincidently play at the Libro Credit Union Centre where the marathon both starts and ends. 

Of course it's a later game than usual...why not?!?

The lack of sleep tonight before the race could really hurt me, I brought two meals to the game with me as well as my pre-made protein shake with glutamine which I'll consume during the ride home after the game.

After one period of play the Admirals trail the Blenheim Blades by a score of 3-1.

From the press box I can hardly hear anything over the thunderstorm that's pounding on the roof above me!

The same type of torrential downpour we're expecting to get right around the start of the marathon.

Awesome! Not really!

But as the running instructors say, 'you have to be prepared for any type of weather, you can't choose the kind of weather you get on race day!'

Well it certainly seems so.

I've gotta get back to work, the second period is about to begin!

Ciao for now!

Go Admirals!

Cu in the morning!

A Pelvis Like Elvis!

Wednesday (July 17) was a day of rest for me, as far as my workouts were concerned at least. 

My morning shake included Glutamine to help with recovery, filled with a day of chicken, quinoa and veggies like crazy (especially those pints of grape tomatoes, I eat them like candy).

I treated the night like a pre-race night and went to bed earlier than normal (10pm-ish) after a protein shake spiked with glutamine.

I woke up at 5am (should've been 4am, but my regular schedule got me home later than I wanted) and downed an early protein shake that included glutamine as well as a couple scoops of ground oats to carb load a few hours before running time (8am).

I woke back up around 7am and proceeded to drink another protein shake, this time which included a scoop of Iron Pump to give me some added energy and allow my blood stream to take in more oxygen.

I ate a banana about a half hour before running as well as a Honey Stinger energy/carb chew.

My goal was to run 15k, and could prove to be the longest run I've ever done in my life to date.

I didn't think I had it in me and went to bed the night before with doubt and sore ankles. Somehow they were good to go when I woke up and I managed to reach my goal and know in my heart that I could've finished the half marathon distance right then and there!

I even maintained an average time of 5.30min/km. 

according to the Map My Run app that puts me in the Top 25%

What a feeling! 

You've really got to appreciate that feeling cuz everything that follow for the next two days at least is pain!!!!

Pain in the ass, glutes, calves, thighs, you get my drift.

A couple hours after I finished running my trainer gave me a full athletic stretching on my legs, which was absolutely amazing. Those stretches really hurt, and even make me scream out loud, but they are soooo worth it.

My pelvis and hips hurt more than anything right now and I knew it was going to be bad based on how bad the pain was last night before bed.

There will be no Elvis dancing impersonations out of me anytime soon!

I ended last night and started today with protein shakes and glutamine and did cardio on the elliptical for 50 minutes this morning. 

Gotta keep those muscles warm while they heal!

I've got to work on my feet the rest of the night and then head out to Amherstburg to pick up my race kit, but otherwise I'll be resting and chillin until dreamworld!

Self Sabotage Not Allowed!

When I woke up last Thursday (from an uncomfortable sleep due to the crazy stairs workout) I was in a state of extreme muscle tightness to go along with sore hips, thighs, calves and ankles.

You'd think that would keep my trainer from making me do a workout that day, but no, he made me do a workout that day. 

My upper body was good, so why not right?

My efforts were rewarded with full athletic stretching to help with the pain in my hips, which what was bothering me the most.

Those stretch sessions are amazing.

It definitely eased the tension and pain throughout my legs as well as my hips, however my hips weren't eager to feel better at all.

Friday I took off from working out but had another stretch session to continue easing my leg tension.

My weekend was ridiculous busy and I tried to bail out on my Saturday morning workout cuz I was still sore and really tired, with a concern of cramming everything into a small window over two days while adhering to a hectic schedule.

The original plan was to do long runs on both Saturday and Sunday. 

My trainer WOULD NOT allow me to commit SELF SABOTAGE and let me bail on my early morning weightlifting and elliptical cardio workout, while reminding me that I need to be utilizing my mornings and get prepared to run a marathon in a week that starts at 7am.

He was right.

His philosophy is that 'your day is won or lost before noon.'

A pretty good philosophy, but not also easy to adhere to.

Especially when you're a night owl like myself.

I pushed my run till after 9pm that night and ended up falling asleep on the couch and not running at all.

I was pooped.

Sunday morning saw me hit the gym with my trainer again to do a wicked elliptical cardio workout as well as some upper body lifting.

Before I had company over at noon to watch the Detroit Lions game at 1pm, I managed to have enough left in the tank to do a solid 3K.

Monday morning saw another killer elliptical cardio workout followed by the first workout on my arms since July.

No running for me yesterday, but it was the start of a full week prior to my half marathon without any pasta, bread, rice, wheat, gluten, and red meat and pork (which both take longer than a week to digest and get out of your body).

Today my trainer had me do a workout for my chest and back, but my main goal for the day was to do a long run to get myself ready for the big day on Sunday.

I spoke to my running coach who suggested I slow down my pace for better long distance results and stamina.

It worked. I was very pleased with myself when I was able to bang out a 10k run in less than an hour with an average of 5.35min/km.

I celebrated the productive day with a BBQ filled with chicken, sweet potatoes, green beans and quinoa, which is specifically a new experience for me. 

A bedtime protein shake with glutamine and a neo citron and I'm gonna be tapped.

So glad to be caught up on my blog.

Nite world.

Stepping To New Heights

After the way my legs felt when I went to sleep last night, I didn't expect them to feel much better when I woke up.

I honestly thought I wouldn't be running today...and I didn't. lol

It's not cuz I didn't want to, but because of the torrential downpours that went on all day and most of the night.

With the half marathon less than two weeks away my trainer felt I take advantage and run the treadmill.

Sounded good. Then he changed his mind on me.

Has anybody ever put on a 30 pound vest and run up and down a set of 8 stairs without stopping for five minutes straight?

That's what he made me do.

'Take advantage,' he said, 'u'll never work your legs this hard when you run. Train and llearn to push your legs harder to succeed!'

That sounded good too.

But with my heart rate going crazy and sweat already dripping from my body, he made me do it again.

In fact, he wants me to do two five minute sets of the stairs with the vest as a warmup to my workouts.

Huh?!?

'Not for that long,' he told me, 'just until we can get you up to four sets!'

For those of you who are thinking I'm weak and could barely handle a ten minute workout...kiss my sore glutes!

I dare you to try it without the vest.

What a sweat!

I  can't explain how exhausted my legs are right now!

It's the worse they've ever felt in my life!

I'm gonna take this as a positive thing, as as my trainer also always says, 'if you're feeling pain, you know you've made progress!'

I just hope I can run tomorrow!

Good night!

There's always an excuse when you need one.

I'm a slacker. 

I didn't end up running on Friday cuz I was sore and I worked day.

I didn't end up running on Saturday cuz I worked and I had a wedding to attend. 

I didn't end up running on Sunday cuz I was a bit hungover and had to work till late. 

Plus it was really hot all three of those days.

I know they say as a runner that you need to run in all weather cuz you can't control what kind of weather you get dealt on a race day, but it was really hot and besides, I already have all the above excuses.

I got back to it yesterday and did pretty good. I'm working on my consistency and increasing my practice distance up to the day of the half marathon. 

I also banged out a solid and intense game of floor hockey on opening night of Season 15 of the WFHL (Windsor Floor Hockey League).

Next week I'm going to be avoiding all red meat and pork considering how long they take to digest and get out of your system.

Today I did a harsh leg workout and took the day off from running in exchange for the strengthening. 

My legs are cooked but I'll warm them back up tomorrow with a run and hopefully another workout...no excuses.

Until then I hope to fall asleep despite my tender and throbbing thighs, calves and gluteus muscles.

Oh ya, and my biceps, shoulders and triceps.

Nighty night.

Feel The Burn!

My throat felt a bit better this morning but my body was as sore and tired as it could be.

And what did I do about it?

I got out of bed, downed my morning protein and berries, then went right back out to do another training session.

It was all about shoulders and back today, and I pushed so hard I hit my CNS (Central Nervous System) again.

That kind of rush feels so amazing!

It's hard to explain if you've never experienced it before.

Considering I could barely walk up and down a flight of stairs today I won't be doing any running of any kind. 

Whew!!!

I'll hit the pavement again tomorrow and take a day off from the weights...thank goodness!

Only 16 more sleeps before I have to wake up and tackle the Amherstburg Run For Heroes half marathon!

Times waits for no one!

Good evening till good morning.

Sick and tired.

By the time I was done working an event on Tuesday night and got to bed by 4:30 Wednesday morning it felt like my throat was thrashed and my voice was gone.

I felt like crap and had trouble sleeping until I finally woke up and got out of bed well after noon.

Able to stay home from working the party tonight, I expected to be in bed all day and just generally trying to sleep so I wouldn't feel so crappy heading into a busy weekend.

I'm sure the whole thing started by getting caught in the last thunderstorm and being soaked to the bone from the top of my head down to my soakers then have to talk/yell over loud music for endless hours over two straight nights.

I was completely lacking the desire to follow my normal routine of immediately starting my day with a protein shake made with berries to get me going.

I barely got my attempt to cancel my training session underway before my trainer told me it was al the more reason to get up and out to do my workout.

My legs got their asses kicked with a good leg workout that I managed to get through better than I thought I would.

Before my workout he also chose to do my measurements for the first time since I started training during the third week of June.

All my hard work despite my messed up ankle had finally had it's results measured.

In that short amount of time (with some occasional cheating on my nutrition schedule) my workout routine added a solid inch to both of my arms, my calves as well as my chest. I lost an inch off my waist while adding a total of 6.5 extra inches of muscle.

I was truly inspired.

I'm very lucky to have an amazing trainer like I do.

After my workout we discussed how hot I get when I'm running and I how to fix it.

Turns out I'm not taking enough water and I usually dump water on my head to cool down, but it turns out that if I maintain a schedule of when to take water and basically stay more hydrated that I won't get so hot.

He also taught me not to run a route in a circle but to run half my course then turn around and run the same route back to my starting point. The reason being that the sidewalks slant one way or the other and it's not good to stay on the same side during an entire run all the time cuz it's very bad for your hips.

I went out for a jog after my without and implemented both these instructions with great success.

It was supposed to be a soft run, but somehow even though I tried to run a slower steady pace due to my jello legs, I managed to keep a better pace than I did two nights ago. I'm baffled.

My screenshot from Map My Run was set to 'workout' and not 'run' so the route doesn't show nor does it show my time per kilometer, but it does show the time it took, and I assure you it was the exact same route as Tuesday. 

I ran 3.5k in 17:53!

It truly turned out to be a great day with great results and great workouts, but there is one negative about this day.

I now lie here at 2:24am after several hours of uncomfortable muscle pain with a thrashed and sore throat with a weak voice. 

But I'm somehow feeling well rested.

I hope to feel better tomorrow and rock out the day!

Starting Over Is The Fruits Of My Labour Day!

It's four in the morning on what is now the second day of September.

It was a very busy Labour Day which included a fun game of flag football (which resulted in a sunburn) and my first run since July 23rd.

Not too bad for only my second run in two months, but it was sooooo hot outside!

As I lay here in bed feeling the annoying tenderness in my shins I'm thinking of how much work I have to do in order to prepare for the Run For Heroes in Amherstburg on Sunday, September 21st, the first day of fall.

That run I did on the 23rd was amidst a persistent ACL pain that kept from running at all for almost a month at the time. The only reason I chose to do it at all was because I was in Toronto for a couple days and wanted to run along lakeshore for the inspiring view if anything.

Here are a couple pics I chose not to post since I wasn't really keeping up with this blog at the time, not thinking I would actually be running the marathon as planned.

 

I managed to keep my average pace but I was really tired and the heat is always my biggest enemy. 

This run had my shins in tender pain for a couple days but my ankle was still a problem.

Although I've maintained my weightlifting program with my personal trainer and began doing more machine based low impact cardio I decided my time had worn too thin and opted to change my full marathon on Sept. 21 to only a half marathon. 

It has now become a great training achievement that will help me in preparation to now run my bucket list full marathon during the Detroit Free Press Marathon on Sunday, October 19th.

While continuing my lifting and getting back into my running, I plan to start attending my running class again next week to help me get in the right groove to be successful.

I'm also making a stronger commitment to my eating schedule, meal plan and of course writing this blog.

Thanks for your support through this personal goal and thanks for reading my thoughts and rants as I go.

Redefining Commitment and Dedication

It's now been over two weeks since my last post.

Not the greatest or most consistent start to my marathon training blog, however, once I catch up a bit with this post I'll be back in the groove.
I'm currently taking a few days break from running due to some pain in the back of my ankle. My trainer says it should be fine in a few days but not to push it and end up on the D.L. even longer.

I am however still doing my upper body workouts until I can get back at my legs.

I've learned really quickly that training for a marathon is more than being dedicated to a healthy diet, running 3-6 days a week, struggling through pain of all varieties, attaining the proper equipment, learning and understanding proper health, nutrition and techniques and of course blogging.

It also requires a serious level of commitment to all of the above that can often become too much to balance.

Immediately learning that I have caving ankles, and the shoes I was running in were horrible for long distance running, not to mention enabling my ankles, I had to bail on a few runs until I was able to get the proper shoes I needed to help with my issue. The biggest issues with improper shoes with no support for my caving ankles could lead to pain in my hips which would quickly start to affect my knees. I don't want anything to do with that kind of pain so I was patient. It was the better part of a week before I got my new Saucony shoes and was ready to hit the streets running, the perfect amount of time for me also to recover from my last squat and lunge workout which of course gave me jello legs and pain in my butt (glutes) for three solid days. A good pain, but pain nonetheless!

My first run with my new shoes was amazing! I couldn't believe the difference! It made running feel so much easier, with less strain. I'm very thankful to Ashlyne for getting me those shoes for my birthday. The best present I could've asked for at the time! We went for a run together that night (July 2nd), only a 3.76K to get myself back into it again after a seven day break, but it felt great. It was a bit of a casual run we finished in 23:40, 6:17min/km.

During my week long break I also started to slide a bit on my diet. Indulging in a few gulps of ice cold pop if the opportunity arose, accepting a piece of chocolate offered to me by a friend, and my ultimate vice, popcorn! Ashlyne brought a box of microwave popcorn home one night, it might as well have been crack! I went through all the bags in that box faster than a kid opening his presents on Christmas morning! They were all gone in two nights.

Another problem is regular life schedule. Dinner plans during running class, a Tigers game on a run day, being tired from a long day at work, etc. There's always an excuse not to run when you want one. That's where the commitment needs to be stronger, the running has to come first or the results you want to see won't be there when you expect them, if at all!

I had a five day rest from running again, this time due to regular life schedules and just feeling too tired to do anything long distance. I managed to get out during the day of July 8th knowing we had dinner plans that night and would be missing running class. I refused to fall any further behind so I made sure I got my run in. I honestly struggled, well, not during the first 4km, but once the overcast and gentle raindrops subsided the ridiculous sun and humidity killed me! I have a hard time in serious heat and I loathe humidity. It slowed me down a great deal and killed my water supply from having to dump it all on my head to keep cool. I ended up running 6.65K in 35:56, which is an average of 5:24min/km. Not too bad considering, but I know I can and will do better. I can't wait to get back at it after my ankle heals.

During that dinner I listened to stories from Ken Cramer about his marathon experience from only a few years back. There were two consistencies he mentioned that stuck in my head and still do. He mentioned all the pain, soreness and agony he went through to succeed, and then the pain and recovery time he endured after his marathon. He also mentioned the number of times his wife Candace had to drive and pick him up wherever he ran to and couldn't continue from. This isn't exactly what I wanted to hear, but I guess with any great accomplishment there is a building process, building strength, building endurance, building stamina, and building a burning desire to finish the race! Like Kevin Spacey says in the movie Horrible Bosses, 'you can't finish a marathon without putting a few band-aids on your nipples!'

To Rest Or Not To Rest

I received a 4am text message from my trainer this morning letting me know we'd have to blow off our heavy lifting day because he came down with the flu.
This had mixed emotions for me. I was happy that I could go right to bed when I got home from work at 6am and rest my Jello legs after last night's 8.5K run. I was a little bummed out considering I want to face this getting in shape thing whole heartedly, but honestly I was tired.

Today was supposed to be a day of rest from running but I opted to do a light 3.5K run anyway. I was in a horrendous mood all day and it seemed like everybody I encountered was in a mood to fight or push my nerves. With this in mind I decided to run it out in an attempt to better my mood.

It wasn't completely successful, I'm still in a horrible mood.
But I got through my run no problem with a time of 18:38 for 3.5K. A pace of 5:18 min/km.
After a beautiful shower and some work I needed to get done on my laptop (including blogging) I'm ready to nap for a couple hours before heading in to work overnight.

These days are already starting seeming a lot like running in the mindset that it's all about always moving forward and putting one foot in front of the other.

I Can Feel The Burn Already

My legs were killing me all through my midnight shift at work. Of course I was doing bending and lifting moreso than I might normally notice, but those squats killed me.
I couldn't sit, and still can't, without discomfort in my butt cheeks and pain all through my thighs!
Regardless, tonight was the first running class at The Running Factory.
I knew it was going to be difficult due to my tired legs alone, but I was pumped to get my first run in.
Little did I know it was going to be an 8.5K run. I was thinking maybe 5K max!
My girlfriend chose not to participate in the first class so I was a little nervous to go it alone on the first night. Luckily I ran into my old friend Bob Stewart who filled the void and took some of the butterflies out of my stomach.
It was kind of funny after having a conversation with him earlier today via Facebook posts about how we were both starting our personal training for our marathons tonight.
I ran slower than my normal pace to run with Bob and feel out my leg situation but I was prepared to go the full eight. We kind of met in the middle to find a happy medium.
It was great jogging conversation and a fun way to catch up!
He definitely helped me get through my first night, I hope I helped push him a little harder in the process as well.
My time for today was 8.4K in 54:31, which is a pace of 6:30 min/km.
My legs are completely exhausted and I'm of course tired all around, but I'm happy to get the first day of class under my belt and know that I can at least run that distance without stopping or walking and in a reasonable time.
We were the last two to finish tonight, but that's because we were two of the very few that didn't only run 4K.
Good job Bobby!
Let's see how my legs feel in the morning when I go to my workout after working all night on my feet. Should be interesting.

Not Sure I Can Do This!

Ok, so I turned 40 years young on Saturday, June 14th and gave myself a week to recover before fully committing to the lifestyle changes in order to obtain overall better health and in the process train to run a full marathon which takes place on Sunday, September 21st at the World Alzheimer's Day 'Run For Heroes' Marathon in Amherstburg, Ontario.

As of today I have fully given up foods and beverages that I love so much but are absolutely horrible for me and every other human out there. Believe me when I say that I love pop, I LOVE POP! There are few things I love more than an ice cold Coca Cola. Protein shakes are good too...lol!
One of the few things I love more is candy! You can call me candy-oholic!
Seriously, I consume the candy by the handful, bag, until they're gone.
People often wonder how I'm not diabetic at this point. I have no answer, I'm just thankful I didn't become diabetic before I had the chance to change my bad habits.

I've only ever willingly ran or jogged any distance more than 100 feet maybe a few times in my life until last year when I ran the Canada D'eh 5K and then the Windsor Spitfires Mickey's Run 10K (which I finished in 46 minutes and change). Tomorrow evening I start my first marathon training class at The Running Factory and will do the first run of my training period. For the over the last month I've been consistently running 1-3 times a week for about 3-5K but now it has to become routine and not just a 'if I can find the time' kind of routine.

Today however was a different story. Today I had my first workout with my personal trainer and nutrition expert Steve Oriet where he kicked me off with doing more lunges at one time than I've ever done in my entire life combined! And now I know how to do them correctly. That was about five hours ago, my legs are currently in a 100% JELLO state. Stairs can kiss my gluteus maximus which is as numb as my thighs! My other starting exercise was three sets of wide grip lat pulldowns.

Honestly, like most people out there I'd like to say and believe that I'm in decent shape, but I know better! Despite how active I am, playing ice hockey, floor hockey, baseball, etc. all year round, I think I'm in the worst shape of my life! My arms are small, I've got chicken legs, but I've also got drive. This is most likely going to take more out of me physically and emotionally than anything I've done in my life before now. I just hope to be strong and motivated and achieve my goals!

I'll be tracking my successes and sharing anything I might learn as I work toward running the marathon in September.

Until Day 2. 

Good evening!