Running Towards A New Year! (December 2009)

Dec. 3, 2009

This is the first week of “real” marathon training. Not that what I was doing last month wasn’t marathon training. Last month was unique for me- as all months tend to be. Last month was about getting my weekly baseline back to 30-35 miles/week. It turns out I averaged 32 miles/week for the month. It was the first month in a long time that I actually enjoyed heading out the door and running. It was perfect running weather on the weekends. During the week I did all my running on the track at the BLFC. I know that by the time I get back from Nick’s graduation from the Medical University of South Carolina on Sunday, the weather will be cold until April. Running outside in the winter in Iowa isn’t my idea of heaven. So having good runs outside on these country roads through November was a real bonus.

I went out Saturday morning for a 5 miler- a “run around the block” in Iowa- and thoroughly enjoyed it. I remember the first time I ran around the block after moving here two years ago- I couldn’t run any of the hills without stopping. I didn’t realize how hilly Iowa was. But I must confess, it makes for good training runs. I have also been trying to run with a little more intensity- shorter strides with a quicker turn over. Doing that seems to be easier on my knees and quads.

Sunday was the first long run- a 10 miler- since the Bourbon Chase in Kentucky. It was a little chilly (40ish) at the start with a wind from the northwest. So I bundled up in a techniques shirt, long johns top and my Miami Marathon windbreaker over my “Capt. America”’ tights. To top it all off I had a hat and gloves, just to make sure I wouldn’t be cold. I have heard that after running and warming up, you have to figure the temperature is going to be 15 degrees warmer. So if the temperature was 40ish plus 15 degrees= 55ish. Long story short- I was sweating like a stuffed pig at about the 3.5 mile marker. So I stopped at the house when I got around the block for the first time- took off the windbreaker, hat and gloves- put on my shell vest and resumed my run. Oh my….. somehow while I was inside- which made me even warmer and sweatier- it had gotten colder outside and the wind was even stronger. By the time I go back on the road the sweat was clinging to the surface of the long johns top and at about 3.5 miles into the second part of this 10 miler, I was freezing.

Let me just say this about that: I was thoroughly enjoying the run, except that my body temperature was all out of whack. What a way to ruin a perfectly good run! I need to figure out the right running outfit for that temperature. Who knows what April in Boston may be like next year?

And just let me say one more thing: the fear I felt starting this particular 10 mile run. Maybe it was facing a double-digit-number-in-miles run after feeling so badly the last time I ran one. The Law of Karma basically states that what you sow, you shall reap. I had sowed many bad miles in previous runs resulting in a massage therapist stopping a massage and making me literally apologize to my legs for what I had done to them. All Karmic debts must be repaid. Maybe it was because I vividly remember the pain I felt as I was forced to start paying my running debt. The apology was the beginning of my healing and the debt being repaid. (Note to self: “Confession is good for the soul”… I hate it when I quote myself!)

And so with the exception of the body temp thing going on, I felt pretty strong going up all the hills on the block now- with the exception of the Wells Ferry heartbreak hill- from Valley Rd. to our S/D. I make it about ¾ of the way, and then have to walk for about 30 seconds before running to the entrance of the S/D and the sprint to the “finish line” at our street corner. It doesn’t matter if it is after the first lap of the block or the second- ¾ of the way and out! You will be hearing more about this present day running mountain as it becomes a future day running molehill.

December 10, 2009

It has been a week since my last writing. I wrote last as Melanie & I were on our way to Charleston, S.C. to celebrate Nick’s graduation from the Medical University of South Carolina, College of Nursing. I am not sure if I have ever seen Nick more content and at peace. He has blossomed this past year- totally engaged and engaging with other the other nursing/mursing students and the faculty. Now on to the National Boards next Tuesday…

I did run while in the sunny warm South…which wasn’t sunny or warm. I did an 8 miler along the Battery, from the Ashley River to the Customs House, and then throughout the entire downtown area. What a spectacular city Charleston is in which to run. The architecture was beautiful in every direction. I wondered what each one of the houses along the Battery on Concord St. looked like on the inside, as they were all amazing on the outside.

And just let me say this: the runners in Charleston aren’t the friendliest ones I have met. When I go out running here, or most places, everyone I meet waves, says hello, etc. Even the drivers wave as they hopefully move over to the other lane of the road. I must have run by 10-12 runners in Charleston and nothing….not a word, not a wave, and for the most part, not even a glance. I can’t believe they were all that focused on their running and breathing to even acknowledge my (or anyone else’s) presence as they trudged down the road.

But unfriendly runners aren’t the point of this rant. The beauty which is Charleston is the story. I could live there in a skinny second. There is richness to the city- steeped in history. Some of the history is good to remember, some of it not so good. Running by”The Market”, as it is called now, is certainly different than it was back in the days of the mid-1800 when the goods for sale at the market were the human variety.

I felt great running through the city streets. I forgot my heart rate monitor and stop watch- I seem to enjoy my runs sans measuring tools of the running world much more than when I remember them. Let’s see, to enjoy the run for the run’s sake, and not to measure oneself against anyone else- what a novel concept, I must remember that!

One last comment on the runners I met. There was one runner with whom I was waiting at a light. We said the pleasantries of “Hello, how’s the run?” and such to pass the red light time. A real pleasant type of guy I thought. My mind started to change regarding the Charleston runners I had met- maybe all of them were just not having as much fun as I was having. I asked my newly found happy runner how to get to Calhoun St. “I don’t know,” he said, “I don’t have a clue… I’m not from around here? Aren’t you?”

December 14, 2009

What an interesting week! For the most part it was one of the “easy weeks” for running- no LSD run; pretty consistent 6-8 miles/day. But there were a couple of firsts this week:

1.) I met with my new running class at the Fitness Center for the first time Monday evening. The most students that had signed up for any of my running classes prior to this one were 7. This time, 16 signed up. Of that, 13 eager “runners in training” actually showed up for the class. They range in age from early 20’s, to early 70’s; they range in experience from first time ever runners, to marathon runners; but what they all appeared to bring was a desire to learn how to run a little bit better than they currently run, and to get in better shape. We met Monday & Thursday evening with an “optional” run on early Saturday morning. This is going to be fun. You will be hearing a good deal more about them.

2.) I started my p90x workouts. The long and short of it is this: 90 days straight of working out different muscle groups of the body everyday. Just thinking about 90 days straight of working out is enough to keep most people from even starting it. After the first workout, I was sore for two days! I am now seven days into it. These exercise routines just might be what helps me from “bonking” on my LSD runs, not to mention Heartbreak Hill outside of Boston. There are excellent stretches with which to warm up, and the workouts are each “extreme”. The workout that gets the prize thus far is “Ab Ripper X” which is done three times a week for the first three weeks. (If anyone wants more information about any of the workouts, or the nutrition, performance and weight loss products go to www.beachbodycoach.com/RAYPORTER.)

So I have added these two firsts this week in addition to my running. I have only missed two days of running my schedule. Those days were traveling to and from Charleston. Someone asked me if I planned to add two days of running when I have rest days. Absolutely not. One thing I have learned in the previous training is: don’t overtrain! My mantra of the day states: “Accept that the way things are at any moment, is exactly the way they are supposed to be.” Do I feel badly that I missed my runs for a couple of days? Yes I do. Do I feel guilty about it- of course I do, I was raised Lutheran. Will I make up the distance on future “rest” days? No I will not. In prior training, I thought the mileage was the most important thing. I am starting to realize the process of getting in the best shape possible is the most important thing. There is a difference between working out and training. Are you doing it because you want to do it, or feel you have to do it? The goal is not just to get down the road, but to be transformed in the process. So far I am doing it because I want to….hopefully this will be the case in early April 2010 as well.

I remember after one marathon as I told someone the pain I experienced from cramping up the last 5 miles- “Why didn’t you stop?” was the question. “Because a marathon is 26.2 miles” was the answer before I even thought about it. Crossing the finish line means you can stop. Stopping only happens at the 26.2 mile marker. When I train, teach, run, etc. I always attempt to give it my all. The mentors who taught me expect it of me; my students expect it of me- if they don’t, they need to. I certainly expect it of them. But most importantly I expect it of me. I may not be the brightest, or the fastest, or the strongest runner or human being- but I am not going to hold anything back. I am not going to leave anything on any course. When asked what I hope to do in a marathon the answer is always: 1) Finish, and 2) Don’t die! So far I have accomplished those two goals rather well. So the only way that #1 won’t happen, is if #2 doesn’t happen somewhere along the marathon route. Stay tuned…

Is it a pride thing? Perhaps. However, I have always found pushing one’s mind, spirit and body to the extreme is humbling. Just how far can you push yourself-physically, mentally and spiritually? When I think I can’t go any farther is when I want to run one more mile, take one more stride. And as a result, I tend to push everything to the limits. Reminds me of a line from a Billy Joel song: “I don’t why I go to extremes.” O.K., I just admitted I know why I do. And so before attempting another 26.2 miles I plan to be better trained, better fueled and in the best possible shape- not just physically, but mentally and spiritually as well.

December 18, 2009

The bleak midwinter is upon us, and it isn’t even officially winter yet. It has been cold and dismal the past week. I miss running outside, but there is something about running in wind-chill of -10-20 degrees BELOW ZERO that makes me thankful for an indoor track at the Fitness Center. Up until about a week ago, I was under the assumption that 8 laps around the track was a mile. The truer distance- with the aid of a GPS is more like 81/2 laps….D’OH! I was never able to understand how I can run 8:30 minute miles consistently on the indoor track, but then find it difficult to average 9 minute miles outdoors. Now I know.

It seems like it has been a light running week, but I have run no less than 7 miles on any run. I am doing my p90x workouts everyday; still drinking my Whey Protein shake for lunch everyday instead of my normal daily milkshake; had a colonoscopy (which turned out fine); drinking down my Recovery Drink after every workout; went to a chiropractor for an adjustment. In the words of James Brown: “ I feel good!”
Tomorrow I have a 10 miler. It is supposed to snow 2-4 inches tonight and stay cold. 10 miles on an indoor track…85 laps…sigh. It is not that I don’t want to run 10 miles. I would rather be on a Caribbean island- anyone of them- where I would probably run 10 miles anyway- but indoor going round and round is just going to be boring. So…what will I come up with to occupy my mind for the 90-100 minutes I plan to take to run the distance? Inquiring minds want to know….

December 19, 2009

Top Ten things to think about when running ten miles on an indoor track:


1. Why are you running 10 miles?


2. Why are you running ten miles on an indoor track?


3. Breathe in time with your strides.


4. Keep your pace within your heart rate zone.


5. These compression socks do make a difference.


6. I am glad to see 6 of my runners here this morning.


7. Why isn’t there scenery painted along the walls on the outside of the track?


8. How many more laps are there?


9. Pick up the pace for the last mile with shorter strides and quicker turn over on the feet.


10. Is it over already?

(NOTE TO SELF: Doing a Chest & Back workout, and then an Ab Ripper X workout after the 10 miles was a DUMB thing to do. From now on the workout needs to be prior to running.)

December 20, 2009

What a wonderful day of working out! Ever had one of those days when you could workout all day- or at least thought you could? Today was one of those days. I did an hour workout (Kenpo X, which I have modified to my style of martial arts) After yesterday’s experience I am glad I worked out first. And then I decided to go for a run- OUTSIDE! Now running outside is not such a big thing- unless….it is 26 degrees out with a wind chill of 17. But I could not face another lap around the track today. So outside I went. After the intital “OMG! What am I doing out here?” phase, I settled my breathing into what is becoming a comfortable pace; got my heart rate up to 155- steady…steady… In the meantime, I kept thinking of every excuse to stop and turn around and go back to the warmth of the fireplace at the house. As I was thinking those kinds of thoughts on the left side of my brain, the right side of my brain kept pushing me farther and farther away from the house – cross over Forest Grove, go down the hill, under the I-80 overpass and up the next hill. Wow- that was fun! Crossing over Spencer’s Creek, as the light snow began, I saw three does, two big ones and a little Bambi one out in the field. When I turned around at the top of the hill, I looked up and saw a bald eagle circling overhead. Not only did the right side of the brain win this battle, but it made for one of the most enjoyable runs of the week.

It was 5 miles of hills. A month ago facing these hills would have been enough to get me back in front of the fireplace very quickly. What a difference a month of regular training runs and daily working out makes in a body. With that said, I still haven’t been able to conquer the Wells Ferry “Mountain-soon-to-be-Molehill” hill. It was my last mile today. I planned it that way on purpose. I am coming closer- only had to walk for 8-10 seconds and then off at pace again I went. The good news is that once I got to the top, I felt good enough to think about running a few more miles. So it is not a leg issue- legs felt fine. Upon reflection it appears to be a respiration issue- maybe the cold air going into the lungs so quickly and deeply. I don’t know, but no excuses are allowed from here on. I will conquer “Mt. St. Wells Ferry” Rd….and it will be the next time I run it! And just for what it’s worth….everything in life is a respiration issue.

I think I finally understand the importance of staying within a heart rate pace that can be sustained- for me it is 150-157 beats/second. 163 is my maximum using the simple formula of 220 - age (57) = 163. If I go faster than that, I bonk. At this pace, while snacking on performance bar pieces, I know I could have gone further today. My recovery time was minimal. Just prior to the last mile, my heart rate decreased to the low-130 while running down hill. I actually felt stronger on the last mile (albeit Mt. St. Wells Ferry respiration issue) than on the first mile. Now the goal is to build more endurance and speed maintaining that heart rate- enough endurance and speed to take me at least 26.2 miles... or at least up that blasted hill!

I have enjoyed working with the running class this week. Two weeks into the class and just about all of them have been actively engaged. 6 showed up yesterday at the Fitness Center for the “optional” running class/week. It will be interesting to see how many of them run over the two week break in this session. I have cleared it for them to be able to run at the Fitness Center- members and non-members- as often as they like.

This class loves to ask questions- which is good. I hate classes when no one asks questions- makes me wonder if they are really paying attention. Most of the questions have pertained to nutrition- what do I eat prior to a run? What do I eat post run? What do I eat when not running? So after the holidays during the class warm up and conditioning time, the subject: nutrition!

December 23, 2009

A little more than a week left in 2009. I am looking forward to the boys coming to visit for Christmas. I know those days of the four of us on Christmas morning will come to an end sooner than later. But we will have this Christmas to enjoy.

I went to the Fitness Center to work out, run and then teach karate after my day at United Way. I started with Ab Ripper X- “Why not?” I thought. “I will keep up with ‘Tony Horton and the X-tremes’….” (sound effect: LOUD BUZZER!!!!) O.K. I am still not able to do 25 reps of all 11 movements. But I am doing 18-20 of all of them. Right now I am happy with that. When I finished and came out of the Aerobics Room, the Fitness Director said facetiously in passing: “Sounds like you really enjoyed that?” I guess I was louder than I thought with my “breathing”. I did enjoy it. Really…

So then it is on to the track… 8 miles…68 laps. A sudden realization comes upon me- I forgot my iPod at home this morning. D’OH! A therapist once asked me if I ever ran without my iPod- “Sometimes you just need to listen to the rhythm of the world around you…” And on any other run-outside- I would agree. But I was on the track…in doors- what possible rhythm could there be? For what would I listen?

First things first…take a couple of laps to get loose and warm. Relax your shoulders. Get a comfortable stride established. Then increase heart rate to 150-155 and breathe steady with it. Sounds so analytical…imagine that. The first couple of miles are always a de-stressor. When I run I am alone- especially when I remember to bring and wear my earphones. It is just me- no excuses. It always feels good to start the run- get the body limbered and warmed up. Today as I go around the track I notice and hear all the usual people- the other runners, the walkers, the guys shooting hoops. I notice people here and there…see and greet friends whom I have met over the past couple of years. All of them bring a smile to my face. Has it really been almost two years since we moved to Iowa?

I see one of my favorite Iowa families walking around the track. I have known them for over a year. They just joined the Fitness Center about a month ago and I made a deal with the son to run one lap with me every time I see him. He agrees and off we go. As if he needed incentive, I told him that I would run backward. The whole way around the track, he had a great big smile on his face. I continued my run for another 5 miles. He and his Mom & Dad are still walking, and he asks me if he can run another lap with me. And so we do. Yes, I ran it backward again, and yes he had a big grin on his face this time as well. And this time, so did I.
Gleaning for the Day: To enjoy the rhythm of a run: Do it with friends around you and…SMILE!

December 25, 2009

“…and in those days a decree went out from Caesar Augustus that all the world shall be enrolled…”

Merry Christmas to all of you reading this- perhaps a bit late, but it is that thought in my heart that counts. Today was a rest day for running training. After a delicious and filling waffle breakfast- we had to try out a new Christmas present didn’t we?- the boys and I decided to do an “Arms & Back” workout and then finish it with the dreaded “Ab Ripper X”. Almost three weeks into it and the Ab Ripper X isn’t so dreaded anymore. I am doing 18-20 reps of each exercise. I don’t have an 8 pack yet- still more like a quart and a half, but I am getting closer.

I look forward to running tomorrow and trying out my Christmas toy- a Garmin Forerunner 405. Before I use it however, I believe I shall have to go to Ga. Tech and get a degree in engineering.

December 26, 2009

A 4 miler today at the Fitness Center. Unfortunately the GPS does not pick up the needed satellites inside the Fitness Center. I shall have to wait until there is a day above 20 degrees when I can run outside to check this new “wonder watch” out. However I can track everything I ever wanted to know about my heart rate, and many things of which I haven’t a clue. I can maintain a 150-155bpm heart rate on a consistent basis now. It will be interesting to see how that translates into speed and endurance when I brave the cold and run outside.

After the run, Josh and I met one of my karate students and did about a 90 minute workout finishing with a killer kicking drill taught to Josh and me by our dear friend Jack Jackson. I have no doubt he watched us from above and laughed.

December 27, 2009

Today was an LSD run. For you non runners that does not mean that I took hallucinogens, and then laced up my Pearl Izumi’s for a magical mystery tour run. For the record: LSD= Long Slow Distance run. I was scheduled to run 12 miles. Given the facts that we had about 9 inches of snow overnight, and that it was about 15 degrees, I decided to go to the Fitness Center.

“The Fit” on a Sunday morning is quiet. When I started running at 8:55, there were only four of us on the track. I put on Erwin Hefler and listened to some good ol’ Chicago boogie blues for the first 6 miles. I kept my heart rate between 150-155. It appears the more I run, the faster I can go and keep that rate steady. Before I knew it, I did finished 13.1+ miles in 1 hour and 45 minutes. (8.5 laps/mile X 13.1 miles= 111.35. For the record, I ran 112 laps.)

I felt good for the entire run. My quads were not tight and burning. I felt as though I could have run farther. Of course I also maintain the first 15 miles of a marathon are “easy miles” so I am still in that zone. The next 11.2- especially the last .2 are “workingman’s miles”. We shall see what happens on the 20 & 23 mile LSD.

December 31, 2009

“Should old acquaintance be forgot…and never brought to mind…” I have never quite understood that song line. Why do I want to forget my “old acquaintances” and never think about them again? Most old acquaintances are my dearest friends.

I ran for the last time this year earlier today. The run Tuesday was an 8 miler- I felt good and finished strong. The run yesterday was….well, it is over. Not every run is going to be a good one. Yesterday’s run was far from good. My breathing was off with my stride; my watch acted up; my dog ate my running shoes…O.K., that was just to see if you are still reading this tome. The long and short of it is this: I didn’t want to run yesterday, but I did run 5 miles. I was scheduled to run 6 miles. So this morning instead of running 6, I ran 7. I know, I know, I said earlier that I was not going to make up any distance I had not run. But today I felt good.

I started the day doing my “Ab Ripper X” workout with another Fitness Instructor. I am still not at 25 reps/exercise, but I am at 20 on all of them. And then with a little motivation from “The Jersey Boys” soundtrack I was running in circles- 60 of them around the track. What a difference a day makes. What a difference when I don’t let external things control my run. What a difference when the right side of my brain kicks in. What a difference when I sing- sometimes rather loud- as I run the track….and what looks I get from others on the track. From their smiles/laughter, I have to assume they enjoyed the serenade.

This last day of the year, and the last year of the first decade of the 21st century is a gorgeous one along the banks of the Mississippi River. As I reflect on running this year, I estimate that between teaching and training I have run about 1500 miles- am I out of my mind????? I also believe this year started with me weighing in at 188 lbs. with a 34 inch waist. Today I am at 177 with a 32 inch waist. More importantly, I feel good. It has been a good year. Some dreams have come true. Some others are still to be realized. “Old acquaintances” have not been forgotten, with some relationships having been re-established and deepened. In the movie “Forrest Gump”, Forrest tells his Jennie about his running, and the spectacular places it took him and she says that she wishes she could have been there with him. “You were,” he says, “every step of the way.” At one time or a hundred, all of you have been with me running this year. It has been your encouragement, spirit, laughter, and love that enabled me to get through many miles of training and races when I had my deepest doubts that I could take one more stride.

As I look out from my desk across our ravine there is the bluest of skies making the freshly fallen snow a brilliant white in the sun light. There is a calmness, and a peace to this day. As I was running in circles this morning, I tried to remember a time in my life when there was no war. I cannot remember one. And so my parting wish for all of you this year is summed up in the words of a song sung by Curtis Mayfield many years ago: “Let’s all get together and bring peace to the world!” Happy New Year!

Seeing you running down the road in 2010!

Running in Circles (January 2010)

January 4, 2010

My older son lamented during his recent Christmas visit he has realized two things he received from me in the gene pool: 1) a higher than normal forehead, and 2) not being able to leave the house on the first attempt. As to the first item, little if anything can be done about that one. As to the second one, in my family this has been affectionately given the name of “Old Timer’s”.

Sunday was like any other running day. I got up and did my p90x workout (yoga) before heading to the Fitness Center and 6 miles. It was a beautiful looking day outside- blue sky and sunshine. The problem was that it was -15 °. So I packed my bag and off to the car I went. For some reason I decided to check my bag making sure that I had remembered everything. D’OH #1- No shoes…so I quickly dashed back into the house got my Pearl Izumis from the closet floor. With nothing else forgotten, (I hoped) off I went.

It was indeed cold. But it was also a gorgeously crisp, brilliant day. I arrived at the Fitness Center, greeted everyone and went into the locker room to change. I guess I should have looked closer in my bag before I left. D’OH # 2- No socks. “Not to worry,” I said. “I always keep an extra pair in my locker just for moments like this.” And sure enough, there they were. I reached in my bag and pulled out my shoes. However something looked a bit strange. One shoe looked much newer and cleaner than the other. D’OH #3- I had picked up one of my newer shoes and one of my old worn out shoes. Let me just say one thing about running shoes- after 350-400 miles, as comfortable as running shoes may be- do NOT wear them for running anymore. If you are experiencing sore knees, shins, hips, etc.- 9 times out of 10 your shoes will be at fault. This is a simple fix- buy new shoes that fit your style of striding.

I finished the 6 miles on the tracked no worse for wear. I look forward to running with matching shoes on Tuesday.

January 13, 2010

It has been a hectic week- difficult to make sure I get all my runs in. Good thing it was an “easy” week P90X workout-wise. It is termed a “Recovery Week” which allows the confused muscles from the p90x workouts to get “unconfused” and relaxed. Thus far this month I have logged 47 miles- through the end of this week (Sunday) I will log another 34 culminating with 16 miles on Sunday. I am not sure how this will play out as I will be at IKKU Winter Camp this weekend in Orlando and then flying home. The 16 miler may have to wait until Monday until I get back to Iowa. Depending on the weather it may also have to be run on the track at the Fitness Center. Let me just say this about that: AAAAAAAGGGGGGHHHHHHHH!!!!!!!!!

Sweet Jesus please let it be warm enough to run outside on MLK day!!!! As I ran around and around this past Sunday doing 14 miles- which was run at a 9:02 minute pace- I thought of the definition of insanity: repeating the same thing over and over again expecting a different result. For the whole 119 laps, I did the same thing over and over and received the same result. I was running in circles! I covered the 14 miles, but I didn’t get anyplace. Or did I?

January 15, 2010

Once again I find myself writing this blog on a plane. I am currently flying to Orlando for the IKKU’s annual Winter Camp. This year it is called “Kitakaze”, or “North Wind”. The workouts start this evening; go through all day tomorrow and then Sunday through the middle of the afternoon. In the midst of these workouts I will find time to: 1) catch up with old friends, 2) spend some time with Josh, 3) do my p90x workouts, and 4) run 5 miles. I am not sure how or when all of this is going to happen, but hopefully it will.

I am starting my 6th week of the p90x workouts. I can feel the difference in my muscles, and the see the difference in the way I look and carry myself. However now, with the increased mileage in my marathon training, as well as my teaching karate 4 times a week, and my running class two times a week, my body is starting to feel the effects. For the past week I have been without the recovery drink and performance bars. I wonder what effect this has had on my “fueling attempts” before, during and after running. I ordered enough for the month, however I gave some of each away to let people try them. Everyone who tried the products liked them very much and said they were going to order some. Without question, the Recovery Drink and the performance bars have improved my workouts and runs. Check out: www.beachbodycoach.com/rayporter. All products- for training and nutrition- have a 30 day money back guarantee. Trust me--once you realize the benefits, you won’t send them back.

As a result of not having the performance bars and Recovery Drink, I feel as though my running is not what it was over the past few weeks. My legs have felt heavier. And without question, I am getting VERY tired of track running. How I long to go for a run around the block and see the big river, or go for run down a country road where I am the only one on it and am blinded by the sunshine against the clear blue Iowa sky.

January 17, 2010

I am once again on a plane- returning from Winter Camp 2010. Once again I love watching Josh on the dojo floor. He couldn’t work out due to a shoulder injury while sparring a couple of weeks ago. However he did not let this stop him from flying to Orlando and helping the lower ranked black belts and kyu ranks with technique, form, etc. It makes a father mighty proud to see the high dans give Josh so much respect for his knowledge and execution of kata and bunkai. It was also good to see friends I only see now twice a year and catch up on what is going on their lives.

When lunch time came on Saturday and I appeared in my running clothes, everyone just shook their head and wondered 1) why I was going running and 2) how could I possibly run after a 2 ½ hour karate workout. It was 75° and sunny. Was I going to sit inside and wait for the afternoon workout to begin? I thought about those questions while I was running OUTSIDE for the first time in a month and one half. It will not be this warm in Iowa until one day in May.

Everyone has two or three things they do well. Out of those two or three things, everyone has one thing they not only do well, but thoroughly enjoy doing. For me, that one thing I do well and thoroughly enjoy is running. Now I am not the fastest runner, or a person who has the most endurance, or anything like that, but I do like to run. When I don’t run I get cranky. In Karate there is a term- mushin- no mind. When I run I enjoy having “no mind”- an effortless moment of the day where my mind freely goes from thought to thought, or rant to rant. When I have one of those runs- and they are becoming more frequent all the time- there is nothing quite like that feeling. It is when my entire body, mind and spirit are working together with the least amount of energy expended. After the first warm up mile, today was one of those runs. I was outside, it was warm, and the land was flat- a proverbial running nirvana. I ran 2 ½ miles down the road, and 2 ½ miles back, gaining speed the whole way. It was one of those afternoons when I could have run much farther, but the dojo beckoned me, so in I went.

January 18, 2010

My LSD runs are normally on Sunday. But with karate workouts going until I had to change and get the airport, I had no time for any length of a run. So today, instead of doing nothing, I braved the elements- 34°…W.C. of 26°…and foggy- and ran 16 miles. I put it off as long as I could. But then I thought of the alternatives- skip the run all together- not an option; run 16 miles on the track at the Fitness Center- AAAAGGGGHHHH!- I pulled on my “Capt. America tights; my compression socks; a spandex turtle neck; long sleeved technical shirt and my Miami Marathon windbreaker and out the door I went. The first mile wasn’t much fun- the wind was in my face and I prayed it wasn’t shades of the entire run to come. It took longer to figure out my new “wonder” watch with all the things it is supposed to do than it took me to run I believe. I got into a good comfortable pace. It was a pace faster than my previous LSD runs…slow down I thought to myself…keep the heart rate around 150+/-. When I got to mile 2 ½ I took the first gulp of the Recovery Drink from my fuel belt. Also, I munched on the first chunk of the performance bar I had broken into 5 little pieces prior to the run. I did this every 2-3 miles and I didn’t run out of gas. Amazing I thought to myself. I ran the 16 miles in 2:29, which translates into a 9:20/mile pace. And just like a couple of days ago, most of it seemed effortless. Eating bits of performance bar and drinking some of the recovery drink every couple of miles works very well. Perhaps by doing this, I am repairing my muscles before I destroy them. We shall see how this works again on my 18 mile run this coming Sunday.

January 30, 2010

It has been a couple of weeks since I last wrote. It has been a busy couple of weeks- work at United Way has intensified; teaching at the Fitness Center continues; and the combination of the P90X workouts and my marathon training has filled my days and some nights. And when I return from my annual “Porter Boys Ski Vacation” I will be adding triathlon training to this schedule as well. But with all of this going on, I am very happy. I have goals and a purpose for my life again. I have not felt this way in quite some time.

When I stopped writing last time I was due for an 18 mile run. It was cold morning- 33° with a W.C. of about 25°. Add the wind and freezing mist to it, and it was quite the day to venture out for a run. But not every day is going to be blue sky and sunshine running the country roads. My left brain was trying its best to get me not to go out, but I am getting better at ignoring that side of my brain when it comes to things of that nature. I strapped on my fuel belt, cranked up my iPod and off I went.

About ½ the way through the run- averaging about 9 min./mile, snacking on my performance bar and sipping my Recovery Drink- I experienced a “runner’s high”. There is a certain time during runs when every part of your being works together and functions like a well tuned engine. Normally it happens after 6-7 miles, but it started at the 9 mile mark on this run and continued through the 14 mile mark. I think it would have probably continued, but a very steep ½ mile hill at the 14 mile mark, put a damper on that high. Once I trudged up that very steep hill, I was able to slow my heart rate down, once again get my breathing in line with my stride and get back on the pace I had been running. So I went for another 3 ½ miles, finishing with another one mile hill- the dreaded Wells Ferry Heartbreak Hill. As you know from previous Running Rants, I had problems with this particular hill climb. Today I made it to the top without stopping- during the 18th mile of the run. WOOHOO! As I mentioned I had a runners high prior to this, but this got my engines revved like never before. And just when I thought it couldn’t get any better, when I completed the run I looked at my watch- 18 miles in 2:40! The last 9 miles were the same pace as the first 9 miles. And I felt as though I could have continued running.

I have a poster hanging on my home office wall I got when I ran my first NYC Marathon in 2004 that states: “At 18 miles you wonder why you do this. At 26.2 it all becomes perfectly clear.” The 16-20 mile point is where most runners- me included- “hit the wall”. However instead of running into it head first on this run, I jumped over it. Without question this 18 miler was one of my best runs- not only for this month but one of my best runs ever.

As the month has continued I have kept my United Way work schedule; continued my teaching schedule at the Fitness Center; and continued my P90x workouts and my marathon training schedule. When I finish my run tomorrow, I will have logged 167 miles this month and completed three months of training getting ready for April 19th when I will run from Hopkinton to Copley Square in Boston. I have made good progress and have stayed healthy to this point. I still maintain my two marathon goals: 1) Finish, and 2) Not die. But now I add a third goal: to enjoy every one of the 26.2 miles on that day.

Running to the Mountains (February 2010)

February 16, 2010

I think I need to start traveling on a more regular basis. It seems as though it is the only time I write. I am on a flight to Denver, with Salt Lake City as my final flying destination today. I will meet Josh and Nick there tonight as we are on our annual pilgrimage to the mountains to ski for 5 days. Jim and Jeff are joining us this year as we ski Park City until Sunday when we will depart the mountains for various destinations east once again.

During my running this month- 76 miles thus far--I have had this trip to the mountains in mind. There is something about the mountains that clears my brain, and refreshes my soul and spirit. And let me say from the outset--I need some clarity in the grey matter, and some refreshment for my soul and spirit. But I am getting ahead of myself. What will this week bring in terms of clarity? I will let you know when I write on the flight Sunday back to Iowa.

So what has happened that I need such clarity and refreshment? And what gleanings will I have upon reflection? Let me start with the easy stuff. I continue to do my daily P90X workouts and have noticed quite a difference. My waist is back to a 32”--or smaller. I know that most of my pants are way too big. I received a good report at the doctor’s office. My B.P. is in the “low normal” range enabling the doctor to cut my B.P. meds in half. My cholesterol was almost 100 points lower- last fall it was 265. This visit it was 171! Amazing what a little medication and a great deal of good eating will do for the body. At last weigh in, I was at 171. I haven’t been that low in many years. In addition to the weight loss is the muscle gain. I have opted for a runner’s body--more repetitions of every exercise with less weight. Last time I checked my body fat was at 12%. Needless to say I am happy with these results. My initial goal was 175 lbs. and 15% body fat. I believe by April 19th I will reach my ultimate goal of 170 lbs and 10% body fat.

I strapped on my weight belt the other day when working out. I added 17 lbs--the weight at which I started this adventure. I knew it would add some pressure to my knees, but I never figured it would be as much as it was. Where does weight go when you lose it? I have never been able to figure that out. All I know is that it is much easier to run, breathe, and keep my heart rate in the desired proper zone, (145-155) than when I was 17 lbs. heavier. (For more information on my workouts go to: www.beachbodycoach.com/rayporter.)

I have had two long runs thus far this month. The first one was a 20 miler outside and the second one a 14 miler inside on the Fitness Center track. After the 20 miler I felt as though I could have gone more miles. My fastest miles were miles 17-19. Mile 20 was up the not-so-dreaded-anymore Wells Ferry hill to my subdivision. It wasn’t my fastest--but I ran the whole hill and it wasn’t my slowest mile. I drank Recovery Drink and munched on a performance protein bar every 4-5 miles. Instead of listening solely to music I listened to an audio book by Jim Rohn as well. It seemed to make the time and miles pass by without as much effort. On the 14-miler, I did the same thing and the 14 miles went by in a hurry--less than 2 hours-- ven on the track. Maybe there is something to listening to audio books that helps pass the time of day.

February 19, 2010

Two months from today and I will be stepping up to the starting line in Hopkinton, Mass. on my way to Copley Square in Boston. It seems like a long time away but I know it isn’t. On what do I need to focus physically, mentally and spiritually between now and then? What will settle my ch’i? Where and how will I find my balance?

Physically--without question I need to continue following my training schedule. I am quite pleased with it to this point. It might be (O.K., it IS) a little obsessive, but it appears to be working. This is the first marathon where I have cross trained this way. The P90X workouts have helped me focus on this aspect of training. Marathon training is so much more than simply going out and logging hundreds of miles running. That is what I have done in the past.

Mentally--There are many issues flying through my mind these days. It is hard to relax running when your mind is cluttered with questions. I know the answers are there as well, but at the time they are not coming as quickly as I would like. Coming to the mountains has enabled me to spend some time sorting through a couple of the most important ones. I don’t have the answers to all the questions yet, but I am making progress. I am reminded of the wisdom of Mr. Miyagi: “Answers are only important, if you ask the right questions.” I have been able to re-form some of the questions. Are they the “right” ones? I don’t know yet.

Spiritually--Where do I even begin with this one? Spirituality is something that for most of my life has just been a given. Being “a religious, church-going Christian” has always been a given. Not so much anymore. Now the Church has little meaning in my life. More on this topic later.

February 20, 2010

I just completed four days of skiing in Park City Utah with my two boys, my brother and my nephew. The good news is that no one got hurt. The better news was that it snowed the entire time we were here. The best news is that we got to spend time together. My brother and I haven’t been on a vacation together since we were kids. After this one, I hope we will be doing it again soon.

Sometimes it is good to get away. Making new memories with family is all important. Thanks Josh, Nick Jim and Jeff for the memories of the 2010 “Porter boys” Ski Trip. There are just so many days we have on this earth.

February 21, 2010

I am once again on a plane. It is time to leave the mountains and return home. It was a fabulous week. Spending time with the two boys on a mountain is an annual trip I plan on participating in for the rest of my life. It is a time to talk, to eat, to laugh- to simply be together. As long as they will have me, I plan to go with them.

As to the work outs- I skied 6-7 hours a day. I did three Ab Ripper X workouts, many series of pushups, and one yoga workout. I am not sure but I believe it did my body good to not run this week. We shall see when I get with my running class tomorrow evening.

I wrote at the beginning of this week that I was in search of some clarity and that I would write about it upon my return home. I did get some clarity- not as much as I probably needed or wanted- but nevertheless, there seems to be a little less muddiness in my ch’i. What is the clarity I achieved? 1) to face my fears; 2) to trust my systems of support; 3) to learn how to ask for help and support; 4) to be less worried about proving myself and impressing others; 5) to know that whatever happens I will be alright.

What do those 5 things have to do with training? Nothing...and everything.

February 28, 2010

Early morning:
Hard to believe it is the end of another month already. It has been a difficult week of working out and running after returning from the ski trip. I ran on Monday with my running class, and then Tuesday I ran 7 miles- felt pretty good. Wednesday was another story. After about 3 miles into running what I had hoped was going to be a 6 mile run, my right heel started to hurt. After 5 miles I had to stop running. Not sure what I did, but when I got up on Thursday, I could hardly walk on it. As the day progressed, it felt a little better. I stretched it throughout the day, but was very glad to get home and rest it at the end of the day.

I ran yesterday at the Fitness Center track for 5 miles. I spent a good 10 minutes stretching prior to the run. When I started it still hurt- felt tight. The good news is that by the end of the run it had loosened up- still hurt, but I completed the run.

Today I venture off on a 20-25 mile run. Why the 5 mile differential? On my training schedule the goal is 12 miles. But as I did not have the opportunity to run 23 miles last Sunday- I was travelling home from skiing spending a great deal of time delayed in Denver- I need to do an LSD run today. After today I have one more 20+ mile run before the tapering begins.

Mid-afternoon:
O.K… I just finished running 25 miles. It was a great day for run…mid 30’s…blue sky and sunshine. I felt good for most of the run. The first 19 weren’t bad at all. Miles 10-19 went uphill. I didn’t plan it that way but I am glad it went that way. After the hill climb I needed more “fuel”. I drank my Recovery Drink and munched the Performance Bar too early in the run and felt a little dehydrated when I finished. During the marathon I will need to intersperse drinking water with the Recovery Drink I will carry in my fuel belt. Hopefully that will take care of the dehydration problem. I will also need to take 2-3 Performance Bars to munch on as well. All in all I was pleased with the run. My goal was to keep this LSD (Long Slow Distance) run under 10 min./mile- I averaged 9:57/mile. (Total time 4:09) Did I have 1.2 miles left in me? I believe I did.

With March starting, it is time to step up the workouts even more. Seven weeks from tomorrow is the day of which I have dreamed. Four more weeks of hard workouts and runs followed by a couple of weeks of tapering will allow my body time to recover and repair itself. For the month I did my P90x workouts, ate well and logged 163 miles, as well as went skiing for four days in Utah. Not a bad month at all!

Running into Spring (March 2010)

March 17, 2010

Happy St. Patrick’s Day! Seems like a good time to bring everyone up to speed with what’s going on. It has been a very fast month…just over a month to go before I toe it up in Hopkinton.

Training has been good--it is taking some effort this month, but nevertheless it has felt good. The Porter Boys Ski Trip was a good time and I wouldn’t trade it for the world--but it did totally disrupt the training (workouts and running) and the “sensible” eating to which I had become accustomed. I also returned from skiing with a bruised right heel- not quite sure how that happened. It has been tender and more than a bit uncomfortable when I start running. After a couple miles I can almost forget about it…almost.

I finished the first round of P90X workouts. I feel a great sense of accomplishment. I am not sure if I have had such an intense workout every day for many years. As OCD as I was about doing the workouts, I am glad I did them all. Reminds me of a boxing training quote by Teddy Atlas: “If you don’t train today, it’s not that this one day is going to make you out of shape physically, it’s going to make you soft mentally. You duck what you are supposed to do today, the night of the fight you’ll think it’s okay not to face what you gotta face there. On the other hand, if you do what you’re supposed to do, on that night you’ll know you faced what you had to face every day--and you’ll draw strength from that.”

I have no doubt I drew strength from the workouts. I also have no doubt that my running has progressed the way it has due to the intensity of the workouts-- especially the plyometrics workout. “Jump Training”…just what a runner needs. And we can’t forget about the “Ab Ripper X” workout…I have discovered that I really do have some ab muscles- may not be an 8 pack yet…but I only have another pint to lose instead of a gallon. For more information about these great workouts and nutritional supplements: www.beachbodycoach.com/rayporter.

The weather has been changing…midwesterners are starting to think that spring is almost here…of course speak with any three midwesterners about the weather and be ready for three very different answers! Case and point--tune into the three weather reports on the morning news in the Quad Cities…you would swear the Quad Cities were hundreds of miles away from each other. But it is delightful to see the blue sky turning even bluer this time of year; to see more people than normal smiling; to be able to run outside without having to put on enough layers to make me look like the Michelin Man; it has been fun rediscovering some of the fields from previous year’s runs, while finding even more beauty down the next country road.

March 19, 2010

One month from today…O.K. the palms are starting to get a bit sweaty in anticipation. My first thought is that I am not ready and I need to run more. But then I look at my running log and realize I have done the distance runs, the speed runs, the pace runs, and also had the runs…probably too much information huh?
Maybe it is because I realize that I am going to Boston by myself.

Woulda…coulda…shoulda… made plans sooner, etc. etc. Anyway it will be just me in Boston. Don &Wendy may be coming from NY- not sure of that yet. I will see some old college friends- Ted & Mary Ellen and their “kids”; also hope to see some of the Bourbon Chase Team there. So maybe I won’t be so all alone after all. I will leave on Friday and return the Tuesday following the Marathon- just couldn’t see getting on a plane for 4+ hours with one lay over after running a marathon earlier in the day.

Another realization is that running this race is my dream. Not everyone shares the same dream. And I have just come to accept that is O.K. It will be me and my dream run one month from today.

March 21, 2010

As the famous NYC Marathon poster states: “At 18.5 miles you wonder why you do this…at 26.2 it all becomes perfectly clear!”

At 18.5 miles today I was certainly wondering why I was running. This was perhaps the hardest run of my training. I am not sure why- there are always many reasons, or excuses. I mentioned last month that it is hard to run when you have “Head Trash” (thank you Noah St. John) Today my head was full to overflowing. The biggest pile of head trash was that I didn’t want to leave the house and run for 22 miles…or even for one mile! I came up with all sorts of reasons not to venture out. But eventually I got out of the left side of my brain and off I went. Once I got out on the road I started coming around a little bit. Once I was about 4-5 miles into the run, I felt good--listening to tunes, the sun had popped out--it was a little chilly, but all in all a good day to run. I continued down Great River Rd through Bettendorf, past the Isle, and down the bike path to Modern Woodmen Park. By the time I got there, I felt great--a little over 11 miles in 90 minutes! WOOHOO!

And then it happened… I circled the Ball Park and the wind hit me right smack dab in the face--and all over the rest of my body. “Surely,” I thought, “this wind isn’t going to keep up this strong (15-20mph) for very long…is it?” For the next 11 miles I kept asking myself that question…and you know what? The wind didn’t keep up that strong- IT GOT STRONGER! D’OH! At 18.5 miles I was shot…legs were weak and cramping…it took everything I had inside of me to keep going.

NOTE TO SELF: If you ever do another LSD (long slow distance) run…start off into the wind….finish going downwind.

So what was the “head trash” with which I was dealing? Hmmm…

March 25, 2010

Is it really still March? This has been a month that started out very quickly and then has lasted seemingly forever. It feels like the 5th month of training for a marathon…oh wait…it is! 25 days from today I will be running to Boston. In the meantime it has just been nice to be able to run outside on a few occasions. I ran 7 miles on Tuesday outside… 6 miles last night…and 5 miles tonight. Tonight’s run was good- 5 miles in just over 42 minutes.

March 27, 2010

I have been asked repeatedly if I am excited about going to Boston to run in the Marathon. The easiest and truest answer is: “Of course I am…don’t be ridiculous!” But I also have to admit, I am a bit anxious. Part of the “head trash” with which I was dealing on my LSD run on Sunday was this question: “What am I doing lining up with the 25,000 other best marathoners in the world?” And the second one which immediately follows is: “Are you out of your flippin’ mind?”

Those questions and many more have been haunting me for the last week or so. They nag at me when I run…they nag at me when I am driving down the road and see other runners- younger and faster runners- glide down the road….they nag me when they wake me up at night. Before I get to Hopkintown, I need to resolve these questions in my head and in my spirit.

Do I ask myself these questions every time I get to the START line? I probably do. And if I don’t, then why am I running in that race? Isn’t the feeling of competition one that raises the blood pressure…gets the adrenalin flowing…makes one a little sharper and on edge? It is not that I feel as though I need to compete with the other runners- O.K….I do; it is not that I need to prove myself to anyone…O.K….I do; it’s not that I expect to win- O.K….this is my fantasy, so of course I do.

Two quotes come to mind at this point. The first one is a quote attributed to Steve Prefontaine: “A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. And the second one is from a great little known race movie about the Boston Marathon called ‘St. Ralph’: “If you aren’t chasing miracles…why does it matter?”

Another question I have been asked repeatedly over the last couple of weeks is that: “What are your goals in Boston…any time in mind? Anyone who knows me or who has read this blog since the beginning knows I have two goals for every marathon: 1) To finish, and 2) Not die. (NOTE: The 3rd goal used to be “Qualify to run the Boston Marathon.”) When I tell people, they smile or chuckle and then ask: “But really…what time do you want to run?” I am at the point that the time isn’t an important thing anymore. O.K., I will add a 3rd goal for April 19 predicting how long it is going to take me to run to Boston: as long- or short- as it takes me to enjoy the entire experience which is the Boston Marathon. And did I say however long- or short- it takes.

The reality check is this- I know I am not going to win the Boston Marathon on April 19th. (although I do have a chance… like the other 25000 runners all faint for four hours or so…) But am I going to compete and leave everything out there…of course I am; am I going to try and prove to somebody/anybody/myself that I can run, finish and not die in this marathon…of course I am; am I going to be doing a physical/mental/spiritual gut check for 26.2 miles…yep; am I going to punish myself into exhausting pace and then punish myself even more…without doubt;, and…
Will I always chase miracles? Now that is the easiest question of them all…

March 28, 2010

Early morning: As I ran and biked yesterday I wondered when I would receive the B.A.A.’s Official 2010 Boston Marathon Runner Information Packet. It was like they read my mind. When I went to the mailbox- there it was. Needless to say, although I just did, I opened it immediately and read it from cover to cover. My Bib # is 17739- which means that I will be in Corral #17 and go off in the 2nd wave of runners starting at 10:30. After doing 113 of these races, the B.A.A. appears to have this race “somewhat” organized. As a first time runner, I greatly appreciate this. One of the biggest stresses in running is getting to the start line on time and ready to go. I either get in the runners corral too early- causing my legs and body to stiffen up, or I get there and wind up at the very end of everyone- causing me to dodge and weave through hundreds of people before reaching my stride. (Note: for the record…walkers should not be allowed to line up and start until the very last runner is over the Start line.)

Afternoon: I just returned home from a 14 mile run. It was 40 degrees with a 20 mph north wind. After re-reading my post from last Sunday’s LSD before heading out, I started out the right way. Luckily the direction I was running today, it was a 20 mph crosswind. Running with a 20 mph wind cutting across a body in stride is not the easiest way to run. When the wind slowed down or stopped, I found it interesting that my body leaned, and then fell, into the direction from where the wind was coming.

All in all, it was a good run. I averaged 8:55 min/mile. The first 10 miles were easier than anticipated. I purposely started out on hills and ended on hills.

March 31, 2010

It is the last day of the month. It has been an interesting month. The 5th month of marathon training always is an interesting month. It is the time when my Body starts to tell my Brain: “Enough already…give me a break…I am at 18.5 miles and wondering very loudly WHY!!! and just STOP!!!!!” But my Spirit continues to tell my Brain: “You are doing fine…You can do it…just one more mile…just one more stride….it is just about race day…at 26.2 miles it will all be perfectly clear!”

Am I ready? I still have 19 days…

Running to the Finish Line! (April 2010)

April 1, 2010

I can’t let this charade go on any longer. All the workouts…all the runs…have not happened. It has all been a hoax. I really didn’t qualify for the Boston Marathon. I have never wanted to run the Boston Marathon or any other marathon. Why would anyone want to run? I have a drivers license…I don’t need to run anywhere at any time.

Happy Maundy Thursday.

April 2, 2010

It is time to get my head & spirit right. The words of a hymn at Good Friday worship struck me- “This is my ending, this my resurrection; into your hand, Lord, I commit my spirit. This I have searched for; now I can possess it. This ground is holy.”

I read an article on “Chi-running” and liked what I read, though not enough to spend $1395 to become a “Certified Chi Running Instructor”…

I feel as though I am having an out-of-body experience as the time ticks down to my trip to Boston. My appetite has increased. Nervous eating…not good while tapering.

April 6, 2010

It was--and still is--my goal to write every day this month building up to the start of the marathon. I have a feeling that something is hanging over my head… Not sure what it is…maybe nerves…maybe too many things flying through my brain.

I need to get material ready for my TV debut on “Paula Sands Live” tomorrow. Oh yeah--I will be doing a bi-weekly segment on running, getting people ready to run the BIX 7. I think I am having an identity crisis…not with myself--but with other people with whom I identify.

April 8, 2010

Video Link

What a great experience it was to do the first of the bi-weekly interviews on Paul Sands Live. I could get used to being on TV more…maybe all the time.

April 16, 2010

Every living creature is on a path. It is up to the living creature to determine how far it wants to go. The ultimate goal is the summit, the highest peak. The only way to get there is by helping others get there.

I just re-read what I wrote earlier in the month. Boy, was my head up my a$$. I blame it all on tapering.

I am once again on a plane. This trip is the one to which I have been dreaming for as I have run thousands of miles, run countless 5K, 10k, and other “short” races, 8 marathons, and nine years- I am on my way to Boston to run the marathon- gives me “moose bumps” just writing those words.

As Stephen Swartz wrote in a song: “Happy is what happens when all your dreams come true.” If that is true, and I believe it is, then my dreams are coming true. I hope I feel that way after running the 26.2 miles.

It seems like the first half of April has taken a month of Sundays, and the seconds of the clock this week have seemed like hours. I have been receiving phone calls and emails from friends and family wishing good luck and Godspeed.

I wrote last month about going to Boston. As it turns out, Don & Wendy and Emily Hobbs, a Bourbon Chase team mate are driving to Boston tonight; I plan to see Anne Francis--another Bourbon Chase team member; and the Janello family--dear friends from a lifetime ago at Fredonia. I wonder if they have changed much in 33 years… I know I look pretty much the same. So the long and short of it is that I am NOT going to be alone in Boston.

At the airport I read an ad on a banner that stated: “You can only go so far by yourself.” I can’t remember what consulting company it was advertising. My first reaction was: “Wanna bet?” But the more I think about it, the truer it is. I would never have gotten this far by myself. I think everyone in my life--past and present--knows where I am going to be this weekend. And to all of you…THANK YOU! for allowing me to share this experience with you--sometimes ad nauseum for you. And as a reward, all of you will be on the run with me Monday. So if you felt a little bit of your energy or spirit get sucked from you on April 19th between 10:30 and 2:30 (or so…), just accept that it was me, and accept my thanks one more time.

So here is my race plan:

Miles 1-13:

1. Start out slow. I always take off too fast- most marathoners do and then pay for it a few hours later. I will feel strong at the start and be ready to go, but I have to hold back. Pace for the first ten miles: 10-10:30 minutes/mile. The second half goal is to run faster than the first half- called a negative split in the running world.


2. Stay calm. Conserve your energy for the second half of the race. Remember Ray- Take it slow.


3. Don’t worry as people pass you initially- you can catch them later when they bonk and you are going strong.

Miles 13-20:

1. Change the music to podcast or audio books. Listen to Garrison Keiller, or Noah St. John. Focus on what you are hearing, not on how your legs and feet are starting to feel.


2. Stay out of the left side of your brain. Remember all of the training miles you have run, all the P90X workouts you have done. Those thoughts will get you through the rough miles starting at mile 18.


3. “At 18.5 miles you wonder why you do this…at 26.2 it all becomes perfectly clear.” Do whatever it takes to stay strong and focused. You are strong…be humbled by that.

Miles 21-26.2:

1. Your body is going to be hurting now, and your legs are most certainly going to be aching. Think outside of yourself…transport yourself to your secret place.


2. Set small milestones at this point. Pick an object in the distance and run to it…and then past it…trick your brain.


3. Talk to yourself. At this point in the race, you need to dig down deep for extra strength. Remind yourself what you've sacrificed to get to this point. Remember how you've worked through fatigue during your training runs and how you can do it again.


4. Do whatever it takes to get to the finish line and then SPRINT across it…grinning from ear to ear!

April 18, 2010

Not sure what else there is to say at this moment. I am nervous, excited, anxious, prepared, feeling strong. In 24 hours it will be over. Until it is, I plan to enjoy every moment.

Thanks to everyone who supported, encouraged, loved, motivated, and cheered to get me to Boston. All of you will be on the road from Hopkinton to Boston tomorrow with me. I wouldn’t be here without the love of my friends and family. I loved you all very much.

The Day the Dream Came True

April 19, 2010

I didn’t sleep much last night. Reminded me of a Pastor’s night-before-Easter-Sunrise-Worship prayer: “Dear God, please don’t let me oversleep.” Not much to worry about--woke up at 1:30, 3:30, and 4:30, and then I slept 10 minutes through the alarm. Not to worry though… as always, I had everything laid out and ready to go.

After a quick breakfast of waffles, yogurt and not near enough coffee, I headed off to catch the “T” to Boston Commons for the bus ride to Hopkinton State Park. I was nervous. I started my heart rate monitor- 80! Considering my average heart rate is around 68-70, so…O.K. a bit excited.

I stepped out of the train station looking at a sea of runners standing in Boston Commons waiting to board one of the big yellow school buses lined up and down the street. I figured it was going to take a long time to get anywhere close to front of one of those lines. As luck would have it, after standing in one line that didn’t move, I switched lines and got on a bus immediately. I was the last one on the bus so my seat was at the very back. At first I didn’t think it was so great, but it was a single seat so I didn’t have to talk to anyone- YAY! There was a great deal of chatter and nervous laughing going on, but more than anything, it was group of almost total strangers about to embark on an adventure like none other in their life. Everyone was decked out in their most impressive marathon jacket, sweatshirt, hat, etc. - after all, nobody that runs in this race is a rookie. For the record, I was proudly wearing my Miami Marathon jacket and my “Pirate Running Hat.” The couple sitting next to me, from Atlanta, had on matching shirts that said: “Just Married- the 2010 Boston Marathon is our honeymoon”. They looked like they were 12 years old.

When arriving at the Athlete’s Village after what seemed like a never ending bus ride, I checked my heart rate again- 90! Two hours now before the Start- better get in line for a porta potty. And once again, I got into a line that didn’t seem to move and then I spotted a line at the very end of about 100 of the “relief facilities” with just a couple of women in it. Happiness is not having to wait forever to get into a porta potty.

Now that I felt much better, I started wandering through the Village trying to take it all in- people of all shapes and sizes, all ethnic groups, colors, religions and nationalities, just hanging out together with possibly only one thing in common, so nothing else mattered. If the world could act more like an Athlete’s Village for a day...

I found my way to the area for the “Second Wave” Runners, found a step to a T.V. truck on which to sit and settled in. I thought the time was going to go by very slowly, but before I knew it, it was time to shed the warm ups, put my bag on the bus which I was sure would arrive back in Boston much quicker than I would. So before heading to the Corral to which I was assigned I stood in line at a “relief facility”- 2 more times.

And then out the Runners Exit I went, and started long walk to find where I would start. All sorts of thoughts were flying through my brain and heart at this time- I was making my way to the start of the Boston Marathon. I found myself getting very emotional, and before I knew it tears were rolling down face, but with a grin that stretched from ear to ear. This was the moment of which I had dreamed, worked, and run literally thousands of miles for 9 years to reach. “If you aren’t chasing miracles, it just isn’t worth it.” (St. Ralph) THIS WAS DEFINITELY WORTH IT!

And then it happened. After a moment of almost silence for someone, we were off. In most races, it takes awhile to get moving and even longer to get running- not this time. It was like the 10000 or so runners in the 2nd wave all started running at the same time. And they did not start off slowly. It seemed like everyone was in full stride. If you remember from the last entry, I had a good plan for how I was going to run this dream. “The best laid plans…” as the old saying goes. I was on the far right side of the road. Perfect weather and a downhill course are not conducive to slow running. My first mile was 8:05. It didn’t feel like I was running that fast- I thought something was wrong with my watch. So at the 2 mile mark I checked again- 8:15. I was going to be in trouble if I kept this up- but I thought: “So what?” I felt great and was having a ball. It was joy running the through the towns along the route. The bliss continued through the ½ point of the race in Wellesley- 1:58. I had planned to run a 2:10 first half- Oops!

My favorite area was Wellesley through Newton- well at least until the “Newton Hills” came into my life- more about this later. This was my 10th marathon, including ones in N.Y. Chicago, Miami, Washington, D.C. and Honolulu. I have to give kudos to the Boston fans on some of the best cheering throughout the entire course I have ever heard. And special kudos go to the girls of Wellesley College. I wonder how many kisses they collected during the race...

After borrowing a lawn chair along the side of the road and removing a pebble from my shoe, I started out again, and it happened. The “it” here was a section of the course called “Heartbreak Hill”. Now I trained on hills in Iowa just to prepare for this section. It didn’t matter. Miles 16-22 were the most difficult marathon miles I have ever experienced. I am not sure what could have prepared me for this part. The first couple of miles were bad. And yes, at 18.5 miles I did wonder why I did this. I “hit the wall” around mile 20, and it hit back. There were a couple of very difficult miles. A 5K that normally takes 25 minutes now took 40 minutes. And the 5K’s which followed didn’t get any faster. Taking off too fast had caught up with me.

But everything happens for a reason. After stretching out a muscle cramp in my right calve around the 22.5 mile mark, I started walking to make sure it wasn’t going to cramp up again. I was about to pass a guy who was limping quite badly. I asked him if he had a cramp and if he was alright. And he told me his story for the next mile. He was diagnosed with a brain tumor when he was 3 and no one expected him to live, and if he did, the doctors said he would never walk. He had a neuro-physiological disease (have no idea what it is called) for which there was no cure. Two years ago he won the division for physically impaired runners in the Boston Marathon. He was hoping to do it again in 2010. But it didn’t happen- “just one of those days when I can’t control what my legs do. But no one ever gave me a chance to walk and here I am in the Boston Marathon. I am blessed.” My new friend’s name is Greg. All of a sudden my legs didn’t feel bad at all. I started running once again.

I came upon mile 24 and saw Wendy and Emily holding up a sign saying “Go Uncle Ray!” After giving them a big hug, along with a hug for Don, I was off for the final two miles. I took the headphones out of my ears and soaked up the crowd. There is nothing more encouraging than to a runner in the last few miles of a marathon than hearing the crowd cheer you on. There is a transference of energy and spirit that is indescribable. My legs were aching, my feet were killing me. I had two miles left in the Boston Marathon. I wanted it to be over, but there was a part of me that wanted it to go on forever. I turned onto Boylston St. and saw the Finish Line. I stopped in the middle of the road, threw my hands up in the air, let out a scream and started down the road. First it was a slow walk-run; then a trot; then a jog and then a full out sprint to the finish line. During that last 2/10th’s of a mile my life flashed through my heart and brain. As the tears were rolling down my face, I was once smiling from ear to ear. I felt like I had just received a Master’s and PhD degree, landed the biggest deal of my life, won the Mega Million Lottery, celebrated the birth of a baby, won the Masters Golf Tournament, and been elected President all in one moment. At the 26.2 mile mark it all became perfectly clear why I did everything I did leading to this moment in my life. I sprinted the last 100 yards and crossed the finish line.

I AM A BOSTON MARATHON FINISHER!