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Wise Running

Train smart, eat well, and enjoy the run.

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How I Improved from 5:35 to 3:27 in the Marathon in 18 months

[This post is an excerpt from the updated essay included in my upcoming book Unwrapping the Gift of Running.]

“You have to forget your last marathon before you try another. Your mind can’t know what’s coming.”   – Frank Shorter

Even though Frank was a world-class marathoner, I respectfully disagree.  I do remember my last marathon.  I remember all three of them.  If I didn’t remember, then I would not have learned from them.  If I had not learned from them, then I would not have returned for a second or third.  The name of my blog is Wise Running.  That is not a claim that everything I do is wise.  In fact, it is the opposite.  I am gradually becoming wise through the school of hard knocks.  The more mistakes I make while running, the wiser & faster I become

I am now in training for my fourth marathon.  I have my training plan and I am sticking to it as much as I can.  It is, to say the very least, vastly different from the training for my first marathon.  Looking back, I no longer consider that training.  What I did before my first marathon was haphazard and probably a little dangerous.

  • I was only running a few days a week, because my knees were always sore after a run.
  • I didn’t have a plan, I was just making it up as I went.
  • I only ran one 17 miler and one 20 mile run, everything else was 13 miles or less.
  • I took a total of three drinks of water during training runs in the entire “training” program.
  • There was only 1 run where I tried to consume any calories

Yes, that’s right.  I didn’t feel comfortable drinking while running, so I took a grand total of 3 drinks during the entire “training” program.  If you know anything about running long distances, you can probably guess what kind of experience I had in my first marathon.  Not good.

In April of 2010, I glided through the first half of the Knoxville Marathon in just over 2 hours and felt strong.  By mile mile 16, I knew I didn’t feel right.  By mile 18, I started cramping a little.  By mile marker 19, every muscle in my body was taking turns cramping.  I walked the last 7.2 miles.  It began to rain hard.  By the time I crossed the first bridge over the river, it was raining sideways because of the huge cross-breeze.  I was wet, cold, shivering, and generally miserable.  Thank God for nice people!  A volunteer under the bridge in the 20th mile gave me poncho.  It kept me warm enough to stave off the medics and gradually walk to the finish.  It was a humbling experience watching all of the pacers pass me one by one.  I refused to quit.  I completed my first marathon in 5 hours and 35 minutes.  I was in pain & suffering for the next week.

What did I learn from marathon number 1?  Plenty!

  • You had better have a training plan or you will suffer!
  • You had better have calories, electrolytes, and drinks or you will suffer!
  • I am not a quitter. 🙂

That is the beginning of the story.  What happened in the next 18 months? 

The first thing that I always do after a bad run is to plan my return.  You can’t let a course beat you.  The second thing I did was to start reading.  I had half-heartedly looked at training plans before, but now I was seriously shopping for one.  I read up on hydration, energy gels, shoes, & everything else I could find.

I did not start the marathon training right away.   In fact, I started where I should have started the first time.  I began to train for shorter distances first.  A couple of months later, I ran the Expo 5K in 21:55, a 7:03 mile pace & almost a full minute faster than my previous 5K time.  Next I set my sites on improving my half-marathon time.  I had managed to survive a 1:59:27 at the Oak Ridge half the previous year.  I began to build a mileage base running 4 days a week fairly consistently, which was not easy because my knees were still ailing.  In October of 2010, I ran the Secret City Half Marathon in 1:48:59.

The things I was doing differently than before:

  • I gradually built up my weekly mileage.
  • I did a speed workout at the track about once a week, running 400m or 800m repeats.
  • On my runs over 10 miles, I was experimenting with sports drinks and energy gels.

One more critical thing happened in late December of 2010.  I purchased a pair of Vibram Fivefingers KSOs.  These are extreme minimalist shoes.  They are not for everyone, so don’t take this as a suggestion.  The KSOs were important for me because they have no cushioning.  The lack of cushioning caused me to alter my running form to a much better and safer form.  The result was happy knees!  When I run in Vibrams or other shoes with no cushioning, my knees do not get any more sore than any other part of my body.  What a blessing!

Training for the 2011 Knoxville Marathon

Despite my best intentions of implementing the full Hal Higdon marathon training schedule, I found myself starting late.  I did, however, accomplish most of his Advanced 1 training schedule.  I started on the Advanced 1 rather than intermediate plans because of the mileage base that I had built.  I found that I could adjust this particular schedule just a bit and it pushed me just a little harder.  Just right.

The things I was doing differently than before:

  • I was following an expert’s marathon training plan that challenged me just enough.
  • I focused my track work on 800 meter repeats exclusively, running every 800 at 3:30.
  • I was taking electrolyte capsules to supplement the sports drinks & energy gels.
  • I ran three 20 mile runs in preparation for the marathon.

1 Year After My First Marathon

I returned to the scene of the crime a year later.  I was not going to allow a course to defeat me and get away with it.  I was here for revenge.  I had specialized training, energy gel, a fuel belt with my own Gatorade, electrolyte tablets, and cool shoes.  Yes, folks, I was back to kick some butt!

Did it all go as planned?  Of course not.  I had rumblings in my tummy before I had reached mile marker 5.  Thankfully, the Knoxville Track Club and the race director know what runners need.  There were plenty of porta-potties along the route.  I made prolonged visits to these facilities no less than four times.  That was glitch number one.  Glitch number two came when I dropped the electrolyte capsules somewhere in the first 6 miles.  Thankfully, I had taken several before the start so I wasn’t completely out of luck.

Despite these issues, I still finished the first half of the marathon at around 1:48.  The first part of the course has more hills than the second half, so I knew that I could cruise to a decent time even if I got tired and crampy.  This time the second half of the marathon did go much better.  I took the time to drink more, but kept a respectable pace.  I felt my body running low on fuel, but I had energy gel.  I felt sort of a pre-cramp feeling, so I chose to slow down my pace and try to relax my muscles.  I did gradually slow down more than I wanted to, but I managed to complete the course in 3:55:59 – about an hour and 40 minutes faster than in 2010.

I still felt as if I had been run over by a truck and my feet had a lot of blisters, but I had taken that course to school!  It had beaten me in 2010 and I beat it in 2011.

The Next 6 Months

It only took a couple of days to recuperate from the extreme soreness.  In that time, I was already beginning to plan my next race.  I knew that I would return to run the Knoxville Marathon in 2012, but I wanted to run a marathon before that.  I eventually found the 7 Bridges Marathon scheduled for mid-October of 2011.  It was just a short drive south to Chattanooga and the course looked to be flatter than Knoxville.  I did not wait for the 18 week marathon training schedule to kick in.  After resting and some gentle, short runs for the first two weeks, I began the process of cranking up my mileage and speed work.

  • IMPORTANT:  At this time, I learned that the most important way to handle running in extreme heat is to be running long runs as the heat increases from spring to summer.

In other words, in addition to precautions of extra water and electrolytes, you also have to gradually get your body used to running in increasingly hot temperatures.  If you begin to increase your mileage a lot when it is already hot, you may suffer a heat stroke!!!

Thankfully, that did fit my plan.  The official training plan that I used to prepare for the 7 Bridges Marathon was Hal Higdon’s Advanced 2 plan.  It represented another increase in mileage and intensity.  By this time, I had shifted to running in Vibram Fivefingers Bikila LS shoes.  I ran six days a week and felt pretty good.

I followed Higdon’s advice and used my marathon training to get some faster times in shorter races.  I ran the 2011 Expo 10K in May in 43:09 [6:56 mile pace] and the Fireball 5K in July in 20:41 [6:39 pace].

The things I was doing differently than before:

  • I ran 6 days per week & rested every Friday regardless of how good I felt.
  • I was following a new marathon training plan that challenged me just enough.
  • I was now doing my 800 meter repeats at 3:00, 30 seconds faster than before
  • I continued testing out new sports drinks & energy gels.
  • I ran more 20 mile runs in preparation for the marathon and even went 22.5 once.

18 Months After the First Marathon

I was beginning to fantasize about qualifying for Boston.  At my age, it would have taken a time of 3:25.  That would have been 30 minutes and 59 seconds faster than my marathon just 6 months prior.  At this level, it is not considered realistic or even smart to try to improve that much in such a short time.  On the other hand, I knew that I was getting faster and smarter.  I thought I had an outside chance if everything came together just right and the wind was at my back the whole way.

Rather than expect a miracle, however, I decided to say that 3:25 was my fantasy goal but that I would be happy to finish anywhere in the 3:30s. After all, 3:35 would be a big improvement over 3:55.  For the pace of my training, this seemed reasonable.

sprintingAt the start line, I was nervous!  I couldn’t decide between my two strategy choices.  Should I run at an 8 minute pace and then speed up on the back half to see what I could do?  Should I start out a little faster than “Boston pace” and hope to get close to that mark?  When the starting gun went off, I was thinking plan B.  I had to take a shot at Boston.  If I failed, I would still finish with a good time.

That is exactly what happened.  I finished the first half at a 7:24 pace that felt comfortable.  It did not feel like pushing it.  I drank and ate more than I had ever attempted in previous marathons in the effort to avoid the dehydration and nutrition issues that had slowed me down.  I was gradually slowing down throughout the second half, but with three miles to go, I could still run the last miles at a 9 minute pace and qualify for Boston.  Unfortunately, that is when I really started to slow down.  Despite my best training and my best drinking strategy, I was still dehydrated.

When I crossed bridge number 7 I had no gas left and that is when the cramps set in.  I gave up Boston and slowed down.  I was disappointed, but I knew that I had made a tremendous improvement and run the right race.  Looking back, the only change I would have made would be to drink 5-8 more cups of Powerade along the way.  It is just an educated guess, but I believe I would have finished 5 to 10 minutes faster if I had slowed down to drink.

As it was, I dragged myself across the finish line in a time of 3:27:27.  I had improved my time by a little less than half an hour.  Nice!

And From There?

Since I first wrote about this huge improvement, I have managed to whittle my marathon time down to 3:08:22.   I was 42 years old when I started this journey and 48 years old at the time of my current personal record for the marathon.   I continue to run marathons for fun and sometimes to compete.  The faster you are, the more difficult it is to make significant gains.  The good news is that gains do can continue as you:

  • Training consistently and wisely
  • Eat Well
  • And enjoy the run.

“Life is either a daring adventure or nothing.” — Helen Keller

______________________________________

Maybe you knew all of these lessons already, but they were new to me.  If you have learned just one new idea from reading this, then I will be happy.  We runners have to stick together.  Its more fun and safe that way.

You can find me on the web:

Facebook:  http://www.facebook.com/pages/Wise-Running/223617527674175

Twitter:  https://twitter.com/#!/Wise_Running     @Wise_Running

Daily Mile:  http://www.dailymile.com/people/PMarkT

Instagram: https://www.instagram.com/pmarktaylor/     @pmarktaylor

“Train smart, eat well, & enjoy the run!”  — P. Mark Taylor

_____________

Check out these books by P. Mark Taylor for more advice on running:

The Gift of Running: A Book for Runners & Future Runners  Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

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How to Make an Effective New Year’s Resolution (Goal)

wise running logo 7_25_122017 is a new year;
don’t make the same old resolutions. 

Change your mind.
Change your life.

The most common New Year’s resolutions are to lose weight and exercise more.  Unfortunately, those two resolutions usually fade off into the land of broken promises by the time February rolls around.  These two resolutions are well-intended but doomed to failure for several reasons.

A resolution must be a goal.  To be an effective goal, it must be specific, measurable, and have a timeline.

Remember This

If you aim for nothing, you will surely achieve your goal!

Bad Resolution 1 – “This year I will lose weight.”

Problems:

    • What will you do to lose weight?
    • How much weight?
    • When?

Improved Resolution 1 “This year I will lose 3 pounds each month by drinking water instead of my usual soda.”

Bad Resolution 2  – “This year I will get exercise more.”

Problems:

    • What kind of exercise?
    • How much?
    • When?
    • Will you do it all at once or gradually add more time/distance/reps/classes?

Improved Resolution 2  – “This year I will do at least 1 hour sessions of cardio exercise three times each week.  I will start in January with 1 group fitness course and gradually add courses, reaching 3 courses per week by July.”

Remember This

If you can’t say why a change is important to accomplish,
then your efforts are wasted and may even be dangerous!

Bad Resolution 3 –  “This year I will increase my weekly mileage.”

Problems:

  • Why? How will it help?
  • How much mileage is helpful and beneficial for your fitness and goals?
  • Will you make gradually increases or big jumps?
  • When?

Improved Resolution 3 – “This year I will increase my weekly mileage from 20 miles each week to abut 35 in preparation for marathons.  I will track this during my spring and fall marathon training schedules, which will gradually increase weekly mileage by ten percent or less.  My mileage will be lower in the weeks between training schedules.”

Yes, this last one got pretty specific, but there is a reason.  It gives enough specifics to know what to do, when to do it, and how to know if you are accomplishing the goal.  It also allows for time to rest the legs a bit and rekindle the love for running.

Remember This

A resolution that is a burden physically or emotionally is unlikely to be kept.
A resolution kept should improve your quality of life.

 

As for me, here is my very specific resolution for 2017:

I resolve to decrease my running mileage down to under 30 miles per week while increasing my weekly time spent on strength, power, and flexibility training.

  • My running time has traditionally gone up in marathon training, but this year I am going to streamline my training to only include the absolutely necessary miles and very specific sessions that lead to maximum benefit. 
  • I will include at least three strength training sessions each week, a minimum of 30 minutes each.  Leg day will be one of them, focusing on squats, leg presses, and deadlifts. 
  • I will continue to cross train with swimming (at least one hour) and biking (at least 2 hours), including intense sessions and easy distance too. 

I could make a resolution about eating more veggies, but this is my constant battle.  Every year.  Every week. Every day.  🙂

Final Thoughts…

Make resolutions you are willing to stick with for at least 3 years.
If you are not willing to go 3 years, then you will not last 3 months.

Will power and motivation, as most people understand them,
are emotions that do not stay constant.
Resolve and determination are there no matter how you feel.
Base your fitness decisions on them and you will march on to your goals.

2017 is a new year; 
don’t make the same old resolutions. 
Change your mind.
Change your life.

_____________

“Train smart, eat well, & enjoy the run!”  — P. Mark Taylor

_____________

Check out these books by P. Mark Taylor for more advice on running:

The Gift of Running: A Book for Runners & Future Runners  Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

What Runners Do: Courage and Encourage

wise running logo 7_25_12Running takes courage.

  • It takes a lot of courage to look in the mirror and decide you need to change.
  • It takes a lot of courage to take the first step.
  • It takes a lot of courage to run out where everyone can see you struggle.
  • It takes a lot of courage to step out of your comfort zone and set a high goal.
  • It takes a lot of courage to face tough speedwork.
  • It takes a lot of courage to choose to run up a steep hill on purpose.
  • It takes a lot of courage to run that extra mile to run a distance you never imagined you could run.
  • It takes courage to register for a race.
  • It takes courage to pin that numbered bib on your shirt and step up to the start line.
  • It takes courage to finish when you do not believe you have the strength.
  • It takes a lot of courage to decide to walk when your pride says to run.
  • It takes a lot of courage to choose a DNF because you do not want to make your injury worse.

Courage is what we runners do.  It is who we are.  Courage defines us.  Courage makes us stronger.  Courage molds us into a new and better person.

Runners know this about courage.  Hence, when we see a racing 1potential runner or a fellow runner that is having doubts, we encourage.

  • We encourage our friends to run because we know what it will do for them.
  • We encourage our friends to run a little farther, a little faster.
  • We encourage our friends when they are injured and let them know that resting is smart and that they will run again soon.
  • We encourage those that are struggling, on the run or in life.
  • We encourage newer and/or younger runners & become their mentors for a while.
  • We encourage others with our presence.
  • We encourage others by sharing our struggles and our successes.

Encouragement is what we runners do.  It is who we are.  Encouragement defines us.

Remember This:

Courage without encouragement will fade. 
Inspire and encourage future and fellow runners. 
I promise that the running community will
pay back what you gave and much more.

_____________

Train wisely, eat well, & enjoy the run!

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The Gift of Running,by P. Mark Taylor, is available in both paperback & e-book

Paperback Version – Amazon.com $9.00

Ebook Version – Kindle Store $2.99

Ebook Version for Nook $2.99

2014 Progress Report on My Own Training & Performance

In the midst of watching my run coaching clients make progress and set personal records, I have forgotten to reflect on my own progress as a runner.

A lot has happened in the last year or so.

  • I injured my knees in late November of 2013 and did not run for 4 weeks in December.
  • I was clipped by a car while riding my bike in February 2014, suffering a concussion.
  • I ran my first Boston Marathon in April, which turned out to be my second slowest marathon time.
  • I focused my summer training on the 800 meters and 1 mile distances.
  • I competed in my first “USA Track and Field” sanctioned track meet.
  • I became a RRCA certified running coach.
  • I ran two mile races on the road and 5 track meets in the summer.
  • In between track and mile events I also completed my very first triathlon, the “Storm the Fort” Half-Iron Distance.
  • I did a total of three triathlons in 2014, two half-iron distance triathlons and one sprint triathlon.

Townsend 15KSetbacks

Due to the time off from the knee injury and concussion, my fitness level suffered.  I lost a lot of progress.  I have been pushing hard all year just to get back to level of fitness that I had a year ago.  I have loved the training.  I enjoy pushing myself.  On the other hand, it has been extremely frustrating to work that hard and not achieve any personal records.  Very discouraging.

Progress

Yesterday was a big victory.  No, I did not win a race.  I was even a full minute behind the winner in my age group.  Still, it was a big victory.  I set a personal record (PR) in the 15K distance (about 9.3 miles).  That feels pretty good.

I still have a ways to go.  I am still a bit behind where I was in February of last year.  That is when my fitness last fully peaked.  I ran a 1:27:42 on a hilly half marathon course.  This is 9 seconds per mile faster than the 15K I ran yesterday.  Hence, I am close, but not quite all the way there.

When will I get there?  Well, I have 2.5 weeks left before I taper (ease up and heal) for the Savannah Marathon, which is on November 8.  I will have 5 key workouts in that 2.5 weeks.  I may not reach a PR at Savannah, but I should be very close at that point.

Conclusion

Whether I peak at Savannah or not, I know the time is very soon when I will be able to earn a few more personal records.

  • My training is balanced, pushing just the right amount.
  • I am eating healthier than ever.
  • And, most importantly, I am enjoying my training.

When I am not enjoying it, I change it up.

Remember This:

Enjoying the run comes first!
It is more important than progress and personal records.

 ______________________________

“Train smart, eat well, & enjoy the run!”

    — P. Mark Taylor

_____________

Check out these books by P. Mark Taylor for more advice on running:

The Gift of Running: A Book for Runners & Future Runners  Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

_______________________________________________________

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Assessing Progress: Keeping Race Results In Perspective

 

wise running logo 7_25_12At last night’s track meet, my 800 meter result was two seconds slower than last year.  My first reaction was disappointment and frustration. I am sick and tired of not making significant progress.  Upon reflection, however, my slower performance is a sign of good things.

How could this be?  When you look at race results you must ask yourself some key questions:

Was that the best I could do on that given day, under those specific conditions?

For my 800 meter race last night, my performance was solid during most of the race.  My first lap was a couple of seconds slower than the plan, but the strong wind accounts for that.  Good start.  I lost some mental focus in the first 100 meters of the second lap.  By the time I realized what was happening and managed to refocus, I had run about 130 meters slower than the planned pace.  From there, I was able to regain my intended pace and then accelerate for the last 150 meters.

Does it show progress from recent performances?

Yes.  Even though I finished slower than last year at the same event, I did make progress.  My most recent 800 meter race in June was 2:29.  This was 4 seconds faster.  So, compared to recent performances, this 2:25 is progress.

Moreover, the comparison to last year might not be fair.  There have been three events that occurred in the last year that made me slower: two wrecks and a knee injury.  In light of the fact that I took one full month off from running, it is a pleasant surprise that I am only two seconds slower.  That is a fairly good recovery.

What did I do well during the race?

The thing that went very well in yesterday’s 800 meter race was mental focus.  In many recent events, I have lost my mental focus about half way through the race and never regained it.  I have tailored my training to overcome this by practicing getting fatigued and then running at race pace.  It has pushed my body to prepare to battle through fatigue.  It has prepared my mind to recover focus.

What aspect of your race do I want to improve on before the next race?

I still had 130 meters in this 800 meter race where I did not maintain focus, so I will continue to work on that.  I know that training is working.  I see the improvement.

With all of this in mind, I know that my current training is effective.  I have every reason to expect some personal records to fall over the next few months.

Every race is another opportunity to assess progress and make changes if needed.  I have another 800 meter race in four weeks.  I would like to see a 2:15 this year.  🙂

Remember This!

Aim high, but keep in touch with reality.
Give yourself credit for every little bit of progress.
This becomes your courage to push for your best in the next event.

 

“Train smart, eat well, & enjoy the run!”

    — P. Mark Taylor

_____________

Check out these books by P. Mark Taylor for more advice on running:

The Gift of Running: A Book for Runners & Future Runners  Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

Experimental Training: Staying the Course

Back in January, I reported that I was engaging in “experimental training” focused on building speed.  I summarized by saying:

  • I will run less frequently, but with greater intensity.
  • The speed-work I run on the track is going to be much faster and more intense than I would ever recommend to a client.
  • I will work harder on power through intense speed-work and additional weightlifting.
  • My long runs will still gradually increase as I prepare to run the Boston Marathon.  This remains the same.  There is no substitute.  The experimental side of the long runs for now is that my tempo runs will be embedded within those long runs each week.
  • I will replace my easy running days with cross-training on the bike and in the pool.

Has the experiment paid off yet?

No.  At least not in terms of scoring personal records.

In fact, I have had some relatively slow races lately.  Am I getting slower?  No, I am not.  I am training as fast as ever. ImplementationDip

What I am going through right now is called an implementation dip.  I am challenging my body in new ways.  Hence, my body is changing in subtle but important ways.  In the graph at the right, I am somewhere in the red zone.  My performance had plateaued, so I implemented alternative training and my performance dipped down.  As I continue with the new training, the performance will begin to rise again.  When the change is complete, I can expect my performance to not only match my prior level but to begin exceeding it.  By staying the course on this plan, I should begin setting personal records again before fall rolls around.

On a related note, this is messing with my head a little.  In races this year, I have not felt exactly the same as before.  As a result, I have not been able to make good pacing decisions.  When I get past the implementation dip, the feel of races will be more consistent.  This will help me better adjust my pacing during races and maximize my race performances.

Have I seen any benefits so far?

Yes.  I am healthier, with fewer aches and pains.  At 46 years old, that is a big deal.

I am running fewer miles and doing more cross-training that causes less wear and tear.  I am still doing a lot of cardiovascular work to enhance endurance.  It is just in different formats.  Fewer aches and pains means I am more comfortable doing strength training.  This in turn allows me to get faster.

It also breaks up the daily grind by offering alternative training sites and experiences.  Having fewer runs per week makes my runs feel even more special than before. Even though I have added biking, swimming, and some triathlons, I am still a runner.  That is where my goals are.  That is where my heart soars.

“Train smart, eat well, & enjoy the run!”

    — P. Mark Taylor

_____________

Check out these books by P. Mark Taylor for more advice on running:

The Gift of Running: A Book for Runners & Future Runners  Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

 

 

Getting Into the Best Shape of My Life

A few months ago I set a few Unreasonable Running Goals that are even faster than I ran back in the day.  Among other unreasonable goals, I want to run 800 meters in 1:58.

My goal is overarching goal is to reach some of the same benchmarks that I reached back in my prime.  I have been working towards this goals for several years.  I am not competing with anyone else.  I am competing with myself.  I am working towards being in the best shape of my life.

At my first athletic peak…

  • I consistently ran 1600 meter races (about a mile) in 4:45.
  • I ran 3200 meters in 10:17.
  • I ran a half marathon in 1:20:48.
  • I could bench press 150% of my weight.

I thought I would be a great marathoner by the time I hit 21 or 22 years old, but I got sidetracked with an injury that wouldn’t go away.  I could not run on a regular basis.

I have worked hard in the last several years.  I have also worked smart.  I learned as much as I could about running and applied everything that made sense.  I have faced a few bouts of injury and illness, but I have made good progress.

Unfortunately, in my 6 month illness due to gluten sensitivity, I had become quite weak.  I thought my long distance muscles were fine since I was still getting faster.  I learned recently that this is not the case.  Even though I can run fast, my legs were weak.  I just had no idea because I had not challenged them.  Without noticing, I had stopped doing things that required strength.

This was revealed to me about a month ago when I was challenged by Muna to cross-train more, to build more strength to support the running muscles.  I had been resisting this idea for quite some time.  I was putting everything I had into running.  I had some soreness in my legs most of the time.  I loved my run training and racing, but it was taking everything I had.  How could I ask my body for more?

I tried a little weightlifting and injured my knees in the first week.  I had only used weights that I thought were quite small.  I had been running and doing push-ups and pull-ups on a regular basis, so I thought I was at least okay with tiny weights.  No.  I should have started the exercises with no weights and gradually added a few pounds at a time.

Even though the injury was caused by weightlifting and not running, I was able to lift weights but not able to run for the month of December.  I used that dilemma to begin cross-training hard.  I lifted weights.  I swam several miles each week.  After a couple of weeks, I was able to work on the elliptical machine.  At that point, I was also able to do more and more leg exercises.  Throughout December, I challenged every part of my body to get a little stronger.  I started moving towards a more balanced fitness.

Yesterday, I reached a milestone.  It was both exciting and humbling:  I bench-pressed my own weight.  For some, this may sound like quite an accomplishment.  For me, it is a huge slice of humble pie. It felt like starting over.  I was the 98 pound weakling from Jr High all over again.   I am nowhere near the best shape of my life in terms of strength, but I am improving.  I will get there.

This season of injury has given me the chance to have the rest of my body catch up with my running mechanisms.

  • I want to be a more balanced athlete.
  • I want to be strong, but not big.
  • I want to run even faster.
  • I want to jump high.
  • I want to remain injury free and enjoy the ride.

Over the last several years I have set many goals.  Some goals I have exceeded.  Some goals I have failed to meet over and over.

Greatness is not determined by how fast you run.  Its training.  Doing what others are unwilling to do.  Failing, failing, and eventually succeeding.

I know that persistence makes champions, so I keep trying.

“Train smart, eat well, & enjoy the run!”  — P. Mark Taylor

_____________

Check out these books by P. Mark Taylor for more advice on running:

The Gift of Running: A Book for Runners & Future Runners  Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

Because Today is Tomorrow

wise running logo 7_25_12

I was going to start eating healthier tomorrow.  I waited so many days and it never was tomorrow until I got sick.  When I became very sick for very long, I went gluten-free and became healthy.  Unfortunately, I wasted 6 months of training as the doctors and I guessed at what might be wrong.  When I went gluten-free, I began eating simple whole foods for a long time.  I went from very sick to very healthy in a matter of weeks.

I knew that eating healthier was good for me, so why did I wait so long?  I was always planning on starting it on the same day, tomorrow.

The problem with tomorrow, is that it never arrives.  Each new day redefines tomorrow as the day after today.  Hence, all of my plans for tomorrow never seem to happen.

I planned to eat healthier and it did not happen until I was forced.

What other plans did I have for tomorrow?

  • I will lift weights for strength-training and health.  It will make me a better runner and a healthier person in general. I will definitely start tomorrow.
  • I will be more organized and get some writing done every day so I never fall behind again.  That is important for both my career and my hobby.  I will definitely start that tomorrow.
  • I will start to practice playing my bass guitar daily so that I can fill in on the worship team at church. I have a guitar.  I have the music.  I can play along with the songs on You-Tube.  All I have to do is get into the habit.  It is just that easy.  Tomorrow is a perfect day for that.

Waiting to start eating better cost me 6 months of training.  A lot of opportunity for progress was lost.  A lot of disappointment was gained.

REMEMBER THIS:

If you wait for the day when you have enough time, energy, and resources,
then you may never start.  The right time to start is now.

That being the case, I hit the gym and did some lifting that I have not done in a long time.  I also added some new lifts that will specifically make me a better runner.  It may not seem like much, but I lifted weights at the gym for an hour today.  I did it not just because it is good for me, but I did it because I said I would.

I also wrote this blog post and worked on my research project.  When I get home, I will practice on my bass guitar as I said I would

 I have decided that today is the tomorrow I was talking about.

Today IS tomorrow.  What are you supposed to be doing?

 _____________________

“Train smart, eat well, & enjoy the run!” — P. Mark Taylor

____________________

Check out these books by P. Mark Taylor for more advice on running:

The Gift of Running: A Book for Runners & Future Runners Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

My Unreasonable Running Goals for the Next 5 Years (don’t judge me)

These are running goals I would like to accomplish within 5 years.

No, they are not reasonable for my current level of fitness.

This is my dream.

Encourage me or keep it to yourself.

Thanks,

P. Mark Taylor

Distance  

Goal Time

   Why

400 meters

0:54

   Training for the 800

800 meters

1:58

   US record for 50-54 age group

Mile

4:29

   Because it is faster than 4:30  😉

5K

15:12

   Training for 1/2

10K

31:35

   Training for 1/2

½ Marathon   

1:10:25

   This is my main goal.

Marathon

Sub 3

   At Boston.  Pride mostly.  🙂

Wise Running: Thoughts on Running and Life (2nd book)

Wise Running Book 2 is now available via in paperback and e-book. 

Wise Running Book COVER mockup

Wise Running is the follow-up to P. Mark Taylor’s first book on running: The Gift of Running.  While the first book focused more on getting started as a runner, this second book is more about how to move to the next level. P. Mark Taylor tells us how to think about running in ways that will help you be more consistent and improve.

Running is a great metaphor for life. It takes effort. It takes motivation. You have to stay healthy. If you stick with it long
enough and smart enough, you live a more rewarding life. So it is with running.

In Wise Running, P. Mark Taylor shows runners how to train smart, eat well, and enjoy the run.

The ebook includes:

  • goals, fitness, & health
  • how to think about training
  • designing a race and training schedule
  • aligning your efforts with reality
  • eating for health and fitness
  • a runner’s view on special diets
  • running-specific nutrition, including marathon nutrition
  • the effects of heat and humidity
  • the social aspect of running
  • motivation and encouragement

________________

The Gift of Running, the first book in the Wise Running series by P. Mark Taylor, is available in both paperback & e-book

 

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