Year in Review

2023 was a comeback year of sorts for me.  I turned 50 this year and was determined to return to a high level of fitness and competition.  

I ran 4 half marathons, one 6 hour race, one marathon, one 50K, and, of course, one 50 miler.

My running year really started in December 2022 with the Hitchcock Experience Half Marathon in Honey Creek, Iowa.  It was a very challenging trail run.  I finished in 2:52.  I knew this would be the unofficial start of nearly a year of training for the Hawk 50 miler in September.

My next race was the Lincoln Half Marathon in May.  I had a goal of 2:10 and came in under that at 2:04. I felt stronger and faster than I had in a long time.

Shortly after the Lincoln Half I injured my calf.  With a little bit of rest, cross training, bracing, yoga, and PT I was healed enough to do the Dizzy Goat 6 hour trail run in Omaha.  I ran 24 miles in 6 hours.  I wasn't 100% but this race was an important mental and physical hurdle to clear.

The next event was the Gravel Worlds in Lincoln. I ran the 50K on Friday, finishing in under 7 hours as temperatures soared near 100 degrees.  I followed that up with a 50K gravel bike ride Saturday morning.

On September 9, two days before my 50th birthday, I ran the Hawk 50 mile trail race in Lawrence, KS.  It took me 17 hours to finish, and although I was a little disappointed in my time, I was tremendously proud of my accomplishment.

A few weeks later I ran another trail half marathon in Colorado, finishing in 2:37.

In October, I ran the Chicago Marathon, the site of my first marathon 25 years ago.  I was still pretty worn out from the Hawk, honestly, but finished a respectable 4:53.

I capped off the year running the Good Life Half, clocking 1:53.

All told, I ran well over 1,000 miles this year, training and racing.

Chicago Marathon

 

Chicago Marathon 2023-The End of My "Eras Tour"

October 8, 2023.  4:53:47

Today I ran the Chicago Marathon, my 57th marathon overall but my first since 2016.  It felt a little anti-climactic after my 50 mile race last month, but it was still a special day.  The 1998 Chicago Marathon marked the beginning of a 25 year journey.  I've run at least one marathon in every state and the District of Columbia.  I've run two international marathons, in Stockholm and Berlin.  It's been quite a tour.

Although I try not to spend too much time looking back, I was nostalgic this weekend. A lot has changed over 25 years.  In 1998, iPhones and social media didn't exist.   Headphones and ear pods were illegal at most races in 1998.  Nobody would have imagined ride sharing services 25 years ago.  Even the biggest races had little to no security.  

I took a cab from the airport to the expo yesterday and listened to the cab driver complain how Uber has nearly put taxis out of business.  Entry to the expo was electronic.  The most popular areas at the expo were backgrounds where you could take and post selfies.  This morning I rode a Lyft scooter from my hotel to the start line, where a long security line, now normal and necessary after the Boston Marathon bombing, awaited. 

One thing that hasn't changed is the excitement of joining tens of thousands of people from all over the world at the start of a major marathon.  The energy is palpable.  As one of the slower runners, I started in the 3rd and final wave of the race, in corral K.  I began the race at 8:35 AM.  My playlist, a far cry from the mix tapes that I used to make, got me going and featured the number one song from each year from 1998 to present.  Many of them I was hearing for the first time.  I've never been much of a pop guy.

I thought I might be able to match my pace from my first marathon from 25 years ago, and for the first 10k I did.  However, it didn't take long for my 50 year old body to remind me that I am not 25 years old anymore.  Nevertheless, I settled into a comfortable pace, holding pretty steady at a 10:45 pace. I walked through most of the aid stations, being sure to thank the volunteers who make a race like this possible. The crowds at Chicago were great.  I don't think I've seen better, including the New York City Marathon, which I've run twice.  

Another thing that hasn't changed in the 25 years I've been running marathons are the signs spectators hold.  Some are classic, like "Worst Parade Ever," "Touch Here for Power," and "I Like Your Stamina, Call Me."  Many are related to current pop culture.  I saw a lot of Ted Lasso "Believe" signs.  Nobody is more popular now than Taylor Swift, who was 9 years old when I ran my first marathon as a single medical student. Not surprisingly,  I saw a lot of Taylor Swift inspired signs today.  One of them said "This is Your Running Era." As the father of a 10 year old daughter and an honorary Swiftie, I recognized this as a reference to Swift's blockbuster Eras Tour.  

As the miles went by and I neared the finish, I was overcome by a flood of emotions.  I have been very lucky to remain healthy enough to do this for 25 years.  I am lucky enough to have a beautiful, supportive, and understanding wife and 3 amazing kids, who I hope I've inspired to make and reach big goals.

Although I hope my running era will never end, today did mark the end of my Marathon Era.  It's been quite a ride, but my message to marathons is this, with apologies to Taylor Swift: We are never, ever, getting back together.

CHICAGO MARATHON

Tomorrow I leave for the 2023 Chicago Marathon.  The weather looks perfect.  I am excited to celebrate the 25th anniversary of my first marathon, the 1998 Chicago Marathon.  This year I am raising money for the American Diabetes Association.

Read about it here.  Thank you to all those who have donated!  

https://donations.diabetes.org/site/TR?px=16895424&pg=personal&fr_id=13655

REPOST: CHICAGO MARATHON 1998

The Chicago Marathon is this weekend!  As I've detailed before, the 1998 Chicago Marathon was my first marathon, and still one of the best.  I dusted off this post to re-live the memory.  I never would have imaged I would still be running marathons 25 years later!

- - - - - - - - - - - - - -

October 11, 1998.  4:23:59

My first marathon (& last without body glide!)  I had only been running for a year and a half.  I had done a few local 5Ks and the Bolder Boulder 10K up to this point, but I knew next to nothing about distance running.  I was amazed that people actually could run 26.2 miles.  It seemed almost super human to me at the time.  I researched marathons some more and discovered that if you were in reasonably good shape and had a "base mileage" of 15-20 miles/week, the marathon was within your grasp.  With enough time and training (4 months on average) you can go from running 3-5 miles per day to completing the marathon.

I've always enjoyed testing myself and this seemed like the ultimate test.  I was a second year medical student at the time.  I would often have to run at 5 in the morning or 11 at night, but I don't think I missed a single training run.  The marathon consumed me.  In my limited free time, I read everything I could about running.  I've mentioned Hal Higdon's programs before.  His weekly novice program became my bible.  

Chicago was a great choice for a first marathon.  It's truly one of the great cities of the world, and was cheap and easy for a med student with limited time and money to get to.  I stayed with a friend from college who couldn't understand why the guy who used to go to Leavenworth Cafe every night after the bars closed was now running marathons.

Marathon day was perfect.  Mid 50's, sunny.  Chicago is a flat, fast, well organized and supported race.  My running had always been hampered by IT Band Syndrome, and this race was no different.  I held back for the first half of the race, running very cautiously.  If you've suffered from IT band syndrome, you know that the pain can come on very suddenly, and can bring your run to a screeching halt.  By mile 11, however, the endorphins started to kick in, my pace quickened, and my knee pain melted with the miles.

My time was slow, 4:23:59, but I finished.  That was my only goal.  I was sure I would never run another marathon. 

Rocky Mountain High

Today I ran the Snow Mountain Ranch 1/2 marathon, a trail race at the YMCA of the Rockies in Granby, CO. I ran the race last year, finishing in over 3 hours. It was a cupless race and I neglected to bring a hydration pack or bottle. Needless to say, that was a huge mistake for any race over 10k, but really stupid for a race at altitude. I learned my lesson and was much better prepared this year. I dropped 30 minutes off my time from last year, finishing in the middle 1/3 of the pack. I definitely felt the altitude, but I love this course.  This was my last long run before tapering for the Chicago marathon in 2weeks!

The Hawk

Last weekend I finished the Hawk 50 mile trail race in Lawrence, KS.  This race has been a goal of mine for 7 years.  I signed up to do it in 2016 but a knee injury threw my training off.  I dropped down to the marathon distance instead.  It was just as well, because days of rain forced the race director to alter the course and instead of a trail run, the race was relegated to the parking lots and asphalt roads in and around Clinton State Park.  That wasn't the race I wanted to do.  Still, I always regretted not having done the 50 mile distance.

The Hawk marathon in 2016 was my last marathon.  Although I never stopped running, my training lacked discipline and focus.  Frankly, much of my life lacked discipline and focus.  I gained a bunch of weight and before I knew it, I was technically obese and had become pre-diabetic.  On top of that, I was anemic.  Last April, I took back control of my health.  With the help of my doctors and family, I changed my diet, figured out my anemia, and got my blood sugars under control.  The pounds began to fall and my energy level sky rocketed.  I felt better than I had in years and since I would soon be turning 50, I figured it was time to settle some unfinished business in Kansas.  I signed up for the Hawk 50 mile trail run in January.  Being in good shape and with nine months to train, I was confident and determined.

My training was consistent.  Since January, I have run 3-5 days a week and swim or bike to cross train.  I do body weight strength training 2 or 3 days a week and I do yoga when I can.  My training peaked with a 50km gravel road race 2 weeks ago.  As the 50 mile race day approached, the nerves definitely began to settle in.  I know I've prepared and trained, but can you ever really be ready for a 50 mile race?

My family accompanied me to the race.  We rented a small cabin at the park.  My wife and I woke up early to go to the start.  I was one of 37 who started the 50 mile race at 7 AM.  I settled into the middle to the back of the pack.  The morning was cool enough, but the day was going to get hot, with temps approaching 90 degrees.  Fortunately, most of the trail is covered by trees and in the shade.  The first 5 or 6 miles were pretty easy, highlighted by a stocked aid station around mile 5.  From there, the course became quite a bit more rocky.  After the next aid station at mile 10.5, the run became more of a cross country course before coming back to the same aid station at mile 13.5.  I reached this point at around 2 hrs and 45 minutes, and after seeing my family at the aid station, I told them I'd finish the first 25 mile loop and meet them at the start/finish line, where I would begin the second loop.  

The next 12 miles were considerably harder than the first, and my pace slowed significantly.  Although the course was well marked, I somehow managed to take a wrong turn and came into the aid station the wrong way.  I finished the first loop in under 7 hours, but had a little over a mile to make up because my wrong turn cut the course.  I spoke with the race director, and we decided I would make the mileage up before starting the second lap.  Thus, I walked 1.4 miles with my wife around race headquarters.

I spent quite a bit of time hydrating, eating, and talking with my family at the start/finish before heading out for the second loop.  I felt good, but the weather was heating up and I was a little behind on my hydration.  At mile 33, I was really struggling.  I had never run more than 50 km (31 miles) and this was uncharted territory for me.  Every part of my body was hurting.  I made it to the next aid station, where my family was waiting.  They really energized me and I felt strong at about mile 38.  The next several miles were some of my fastest of the day.  However, as dusk approached and the course became steeper and the terrain more rocky, my pace slowed and I was basically walking at this point.  I tried to "run" as much as I could, but hiking was a safer and steadier option at this point.  My watch died at about mile 40.  I am kind of glad it did, because it kept me from constantly looking at it.

The Hawk has a very generous cut off time for the 50 mile and marathon distance, so I knew I would finish if I just kept going.  As darkness fell, I was basically alone on the course.  I had only seen two other runners during the last 12 miles.  I was tired and sore and just wanted to finish.  My mantra became "relentless forward progress" no matter how slow.

I had no idea how late it was, but as I approached the finish line as the 32nd of 33 finishers, I was greeted by my family, who cheered wildly as I crossed the finish line after midnight, arms raised, spirit high, and extremely proud. 

The Big Weekend is Finally Here (Not the Colorado game.....)

Back in December I set a goal of running a 50 mile trail race on September 9th, the weekend before I turn 50 years old.  At the time, it seemed so far away.  That weekend is finally here. I've trained for and ran over 50 marathons, but this has been different.  For starters, I am 25 years older than when I ran my first marathon!  The weekly mileage is certainly a step up from marathon training, but not as much as you might think.  I had a couple of  50 mile weeks, but most weeks were 20-40 miles.  It's about all a busy surgeon and family man could manage.  I also did a lot of swimming and biking while I trained for a triathlon earlier this summer.  I think the cross training helped keep me healthy physically and the variety was a nice mental break, as well.  

Despite the cross training, I dealt with a series of running related issues while training.  I've had chronic plantar fasciitis, hallux rigidus, a Morton's neuroma, a calf strain, and a hip issue that I never did diagnose.  My hip got better with a little bit of rest.  I healed my calf strain with PT, a temporary brace, and yoga.  My foot issues got a lot better when I went to a slightly wider shoe and went up 1/2 size from what I used to wear.  

I am not sure I could ever be as prepared as I would like to be for a race that will take 12-15 hours to complete.  I wish I had a few more long runs.  I should have done some more hills.  I wish I was a few pounds lighter.  Still, I am ready.  Since I started training in January, I've logged over 830 miles. I ran my fastest half marathon in years.  I've run  in torrential downpours and extreme heat.  I've run in the wee hours of the morning.  I have explored nearly every inch of Wilderness Park between Van Dorn and Saltillo.  I've done two races of 6 hours or more.  I am ready.  Hawk 50 mile trail race, here I come.

https://www.hawkhundred.com

Seeing Double this Weekend

This weekend I participated in the annual Gravel Worlds, and I decided to make it a double!. I ran the 50k ultra marathon yesterday, finishing well under 7 hours as temperatures approached 100 degrees. Given the heat and humidity, I was just happy to finish.  

Overnight rain led to cooler temperatures for the 50k gravel bike ride this morning, but the course was soft, slick, and muddy. I finished my first ever gravel bike ride in a little over 3 hours.  

Overall, I was pleased with my effort and glad to be a part of an amazing weekend of racing.  Lincoln should be very proud of this event.

https://www.gravel-worlds.com

MY EXPERIENCE WITH YOGA

I first tried yoga over the lunch hour during my first or second year of medical school.  I didn't know much about it, but I thought it might be a good way to reduce stress, which I desperately needed then.  I struggled through the poses and decided that yoga wasn't for me.

A few years ago, I gave it another shot.  Lincoln Yoga Center was a few blocks from my house and they offered a free introductory class.  I enjoyed it and began going somewhat regularly.  COVID-19 interrupted my new yoga practice.  Yoga via Zoom just wasn't for me.  Many others felt the same and the studio was forced to relocate.

Two years ago I fell down some stairs and broke my ribs.  I couldn't run or do much of anything.  I decided that I would give yoga another try.  Although I had to modify some poses, I was surprised how much I was able to do, even while nursing a very painful injury.  I went as often as I could, because I couldn't do much else.  I think yoga actually helped my ribs heal faster.  Thus, I got back into the routine of a somewhat regular yoga practice.

Now, I try to go once a week.  It helps with my original goal of reducing and managing stress. I've also become stronger and more flexible, both on and off the yoga mat. If you are looking to reduce stress, become more mindful, improve strength, balance & flexibility, give yoga a try.  There are lots of yoga videos online, but even better, give your local yoga studio a try.  

Namaste.

HOW I HEALED A CALF STRAIN IN 4 WKS

 I have been training hard for a 50 mile trail run in September.  As I began to experience more foot pain, I changed shoes to a wider, more cushioned shoe.  This felt great at first.  However, I later discovered that the new shoe I was wearing had a little less "heel drop" than my tried and true Asics Kayano.  This little bit of extra strain on the calf and achilles resulted in a low grade gastrocnemius tear.  I knew exactly what it was.  6 wks of rest should take care of it, but that was just not time I could afford to lose training.

I put myself in a CAM walker boot to rest the calf as much as possible.  After several days the pain lessened, and I transitioned to a more functional AFO brace that I got from Premier O&P.  I was able to swim and bike through the early stages of the injury, and the AFO allowed me to do some hiking on a family vacation in Yellowstone.  I took about 10 days off running.  I was able to do a 10 mile trail run very slowly a week and a half after the injury.  The calf felt pretty good, but I had to stop when my hip started hurting, probably a result of compensating for the calf.

I got into physical therapy the next week, and worked with Chuck at Snyder PT.  He's been doing ultrasound, dry needling as needed, and has instructed me how to warm up properly.  Over the next two weeks, I mostly swam and biked, and did 2 very short runs of 2 and 2.5 miles.  My calf hurt after the 2 mile run, but responded well to dry needling.  The next week I was able to do a 5 mile run with virtually no pain.  The real test was coming up though--the Dizzy Goat.

The Dizzy Goat was an important race on my calendar.  It was a 6 hour trail run in the heat of the day at Chalco Hills in Omaha.  If I could do this run, I was on track for my 50 miler in September.  If I failed, the 50 miler was in real jeopardy.

With a heel lift in my shoe and compression sleeve on my calf, I embarked on the 6 hour run last Saturday at 1PM.  Having not run more than 5 miles the two weeks leading up to the race, I was really nervous.  My calf felt a little tight after a few miles but loosened up.  At Chuck's suggestion, I used a muscle roller after every 3 mile loop, and this kept me going for 24 miles.  I was happy and relieved that the race went so well.  

I am grateful for the help and support of Brandon at Premier O&P and Chuck at Snyder PT.  Thanks guys!!  I'm also back to my Asics Kayano.  Sorry I cheated on you!  Never again!!

DIZZY GOAT COURSE AND ELEVATION

 Here is a screenshot from the Dizzy Goat Trail Run last weekend in at Chalco Hills in Omaha.  I completed eight 3 mile loops in under 6 hours.  The winner completed 10 loops!  

TEAM DIABETES--2023 CHICAGO MARATHON

This year marks the 25th anniversary of my first marathon, the 1998 Chicago Marathon.  This year, I am running the 2023 edition of the Chicago Marathon to celebrate my silver marathon anniversary and to raise money for the American Diabetes Association.

I hope you will consider donating to this worthy cause.

http://main.diabetes.org/site/TR?px=16895424&pg=personal&fr_id=13655

I WAS RUNNING THE WRONG RACE

Yesterday I competed in the Dizzy Goat 6 hour trail run in Omaha.  This marked my longest run in several years and was a significant step towards my goal of a 50 mile trail run the weekend before I turn 50.

As I completed my 8th 3 mile loop, I wondered how I got here.  After all, at track and field day in grade school, I always chose the shortest run possible, and I always got last in every race.  I was so slow and such an awkward runner that my mom took me to the doctor because she thought something was wrong with me.  I always thought running just wasn't my sport.

Through long distance running, I discovered that anybody could be a runner.  You don't have to be fast or athletic, although it certainly helps.  And endurance trail running in particular is an inclusive sport where runners of all types, shapes, sizes, and abilities are welcome and celebrated.  

All those years ago, when I thought I wasn't a.runner, I actually was, I just didn't know it.  I was simply running the wrong race.