Pierce Running

Columbus

2010-08-25T09:23:00.000-07:00

I am running the Spirit of Columbus Half Marathon this weekend in Columbus, OH. I am excited to race again, but I am also pretty nervous. With triplets on the way, my window of opportunity to qualify for the Olympic Marathon Trials is closing rapidly. To qualify, I need to either run sub 2:19 for the marathon or sub 1:05 for the half. 2:19 seems easier to me, but I am going in to this weekend's race with the goal of running a fast half. Unfortunately, there is no prize purse for the race this year. That means 2 things: 1.) no shot at coming home with any cash and 2.) the competition will probably not be as fierce as it has in past years. However, my friend, Mizuno/Durata teammate and occasional training partner, Dave Fuentes, is also going to be at the race. Dave is in great shape and will be really tough to beat.

Hopefully the weather is at least bearable in Ohio. The course seems to be a good one--slightly downhill and point to point.

Stephanie is now 9 weeks into her pregnancy. We are starting to get really excited about having the triplets!! According to a website called "The Bump", the babies are the size of a green olive this week. Pretty amazing!

Triplets

2010-08-18T10:30:00.001-07:00

Well, this makes 2 posts in one day! Steph and I recently found out that we are having triplets. . . . . . . .yes 3 babies!!! We were really shocked at first, but now we are just as excited as can be. Steph and I had tried for quite a while to get pregnant, and we were starting to get frustrated thinking that maybe it wasn't going to happen. Well, it did . . . . in a big way!

Plantar Fasciitis

2010-08-18T09:13:00.000-07:00

I am about 10 days away from The Spirit of Columbus Half Marathon, and my training has been going pretty well. I have reduced my volume by quite a bit (hovering in the 70's for weekly mileage), so my workouts have been fairly solid. My best was probably a 5x2K session I did last Tuesday where I came through the miles in 4:59, 4:53, 4:56, 4:49, 4:46. However, I have started to develop a little bit of plantar fasciitis. I had this once before, and I ended up developing a heel spur. So, I learned a lot of different things to do to help alleviate the pain.

Since I started working at The Texas Running Company, I would say that about 1 in 3 people who come in are suffering from this painful inflammation of the arch. Here is what I recommend:
1. Stretch--the inflammation of the arch is often times a result of tightness in the calf. Make sure you stretch your calf before and after working out. I simply use the curb in front of my house to get a good calf stretch, but if you want a good product that helps you get a deep calf stretch check out the Step Stretch.
2. Use a tennis ball or golf ball and roll it under your bare foot to massage the tendon. A frozen water bottle also works well. I like to keep a golf ball at my computer--this helps remind me to massage the arch throughout the day. If you want something that may give you a little bit deeper of a massage, try Trigger Point massage balls and rollers or Foot Rubz.
3. Before getting out of bed in the morning, use a towel to stretch your arch and calf. Place the middle portion of a rolled up towel on the ball of your foot and pull your foot back to you. Most people have the most arch/heel pain in the morning as they take their first few steps. There is a reason for that--At night your foot relaxes and so does the arch. Throughout the day your arch is usually flexed, because you are using the tendon for walking, standing, running, etc. Another option is The Strassburg Sock (this keeps your arch flexed/stretched throughout the night to help alleviate those painful morning steps).
4. A final option would be orthotics. Two good options for runners that provide great arch support are Superfeet and Powerstep. However, if you are like me, you don't like adding anything to your shoe--I prefer my shoes light and flexible.

Take care of your feet, because happy feet mean happy running!!

Compression Socks

2010-08-13T16:09:00.001-07:00

Since I started working part time at the Texas Running Company, I have learned a lot about several running-related products that I would have never tried before. One such product is CEP compression socks. With some pretty bold claims (5% improvement in marathon performance), I decided to give the socks a try. I was able to use my employee discount, which was nice since the socks come with a pretty steep price tag ($60 per pair of socks). For the most part, I have only used the socks for recovery (wearing them for 2-3 hours post workout), but today I tried them during my workout. Other than the fact that my legs were super hot (it IS August in Austin), I will have to say that I am impressed. I'm not sure they will improve my times significantly, but they definitely make my legs feel better. It's almost as if I can feel the blood circulating through my legs. They have also helped alleviate a lot of calf soreness when I wear them post-run.

To try them out, click the CEP link above or come visit me at The Texas Running Company (Austin Gateway location).

World Record in the Gulf of Mexico

2010-08-03T12:19:00.000-07:00

Steph and I left Galveston Thursday afternoon on a Carnival cruise to Cozumel, Mexico. While on board, I thought it would be fun to whip out the Garmin and see how it would measure my run. (The cruise ship had a track on the top deck that was probably about 1/8 mile around.) I posted the map and stats below. The funniest thing to me was that it recorded my mile pace to be about 2:45 per mile. That's a world record for the mile. When I finished the 45 minute run, the Garmin showed me to have run almost 17 miles. So, you might ask why it was off by so much? Well, from what I understand the Garmin does not constantly track you while running. Instead it does so intermittantly. So, each time it picked me back up, not only was I farther down the track but I was also farther along with the speed of the boat as well. See the map below (Zoom out to get a better picture of the Gulf!!

Heat

2010-07-27T12:45:00.000-07:00

Well, I have decided that my radiator just doesn't work well in the hot summer temps. Althought summer 2010 has been relatively mild in Austin compared to last summer, I have really struggled in the heat these last few weeks. I think it can mostly be attributed to the fact that this is the first summer I have really put in some intensity training. Typically, I will just use the summer to build up some good volume; rarely have I ever done any major summer races or workouts. Yet, here I am sandwiched between my disappointing Grandma's Marathon in June and the Spirit of Columbus Half Marathon in August trying to pound out some steady state runs and hill sessions. It seems as though my legs really crash about 5 miles in to a steady state or tempo run and at about 15 miles in a long run. It's a weird feeling--my legs just get rubbery and I feel as though I don't have a lot of energy. I don't think I am overtrained, and I am definitely going easy enough on my recovery runs. I think it just has to have something to do with the heat. Some people just don't handle hot training conditions as well as others.

With all that said, I am trying some new things out in my running. 1.) I am going watchless for a few days. Even though my last post included a pretty detailed workout tracked by my FR Garmin 405 and I like having that feedback, I am going to the opposite end of the spectrum. It is kind of nice not knowing how far or fast I am running, and I think it helps me listen to my body. Instead of constantly looking at how far in to a run I am or how fast I am running, I have just been running until my legs are tired and then I stop. 2.) Electrolyte tablets. . . . I try to drink lots of water (especially in the summer), but with as much as I sweat in the summer time I think it helps to take in some additional electrolytes. I like this product to help me stay properly hydrated. 3.) Stretching and strength. . . . . since it is difficult to put in the big miles in the summer, I have been adding some light stretching and strength exercises to fill out my training regimen. I also like to use a foam roller to help keep my Hamstrings and IT bands loose.

Garmin

2010-07-11T15:43:00.000-07:00

I am finally experimenting with my Garmin a little bit. I have had it for about 7-8 months now, but I have never actually played with it much. Through the Garmin Connect page, I can track all my workouts (maps, elevation, heart rate, pace, etc.) and post them on my blog. I think that is really cool. I did this route this afternoon--it is probably the most common route that I do in my neighborhood. It was pretty hot outside, and I started at 4:30 p.m but it was a really good run.

In my mind, I am a Kenyan

2010-07-08T05:56:00.001-07:00

In college, I had a huge Nike poster of Kenyan runners. In the foreground of the poster was a quote that read, "In my mind, I am a Kenyan". The Kenyans are the standard in distance running--they have been for several years now. Recently I began reading a book about Kenyan distance running called "More Fire: How to Run the Kenyan Way" by Toby Tanser. The book is a really good read with lots of insight into how Kenyans train as well as a great history of the rise of Kenyan distance running. Tanser also comments on the debate as to why Kenyans are so much better, so much more dominant than any other nation in the world at this sport. I am about a quarter of the way through the book, but already I am curious to learn more about "the Kenyan Way".

I came across a video about a group of Kenyans that train in New Mexico called AmeriKenya. I have actually raced some of these guys, most recently at the 2009 White Rock Marathon in Dallas. The video is phenomenal. One of the things that impressed me most was how these Kenyans were so in tune with their bodies--they know how to listen to their bodies. When they are supposed to run easy, they run very easy. When it is time to go fast, they run very fast. If they are feeling beat up, they rest AND if they feel good they run fast. This is such a simple philosophy, and one that very few American distance runners adhere to. The other thing that really impressed me was the confidence and positive nature of these athletes. Each one of them really believes they can be the very best. They are not easily discouraged, and they are always optimistic about their abilities.

You can watch the video here.

Looking Ahead. . . .

2010-07-05T14:49:00.000-07:00

Well, I am back to training again. The new target is the Spirit of Columbus Half Marathon in Columbus, OH August 29. I am looking forward to this race 1.) because it is a shorter distance and 2.) I just cannot wait to race again (I feel the need to redeem myself).

The last two weeks have been pretty low in terms of volume and intensity, but I have had some quality runs. And, my legs are starting to feel pretty good again.

Last week, I tiled our bathroom floor and my legs were really sore from that. But, I am happy to say that the project is finished, even though it may not look that great.

Lessons Learned

2010-06-24T09:27:00.000-07:00

For the second time, I found myself very disappointed after finishing Grandma's Marathon. After having such a successful Spring, I just knew that this race was going to be my ticket to the Olympic Marathon Trials. Yet, only 8 miles in to the race I was simply hoping to finish. Even before the half way point my legs were shot, and my pace slowed to well over 6 mins. per mile. I sulked over the race for about a day, then I was able to reflect on the experience and learn some valuable lessons. Here is what I learned:

1.) God has blessed me with a healthy body and a great ability to run. My mother reminded me of this shortly after I finished the race. She said that many people cannot run at all and certainly not at the level that I can. I never need to take this for granted.

2.) I have a great support system! I am so thankful that I have a wife who supports my running goals and dreams. My favorite thing about finishing a race is seeing her beautiful face. I also have a very supportive family. My parents flew all the way up to Duluth to watch me run--it was great having them there. My sister, Monica, updated my progress on facebook, and my brother followed my progress on the computer as well. The support of my family makes my successes sweeter and helps me persevere through my failures.

3.) My body is the best compass I have as a runner. In my quest to run a trials standard, I neglected to heed my body's warnings many times. Looking back at my training, there were many times when I was probably pushing too hard and my body was screaming for me to back off, yet I kept surging ahead. I need to be more disciplined in this area and always trust my body's feedback.

4.) It's just a race! I think I put WAY too much pressure on myself to hit the standard at Grandma's. I was so nervous on Friday, I really couldn't think about anything else. In the grand scheme of things, this was just another race, and there will be other opportunities to hit the standard. The stress I put on myself to qualify really took the joy out of running the race. I love running, and I do not want to lose sight of that. If it's not fun, I need to re-evaluate why I'm doing it.

5.) Running has given me a chance to experience so much! I have traveled all over the U.S. running races, and I am so fortunate to have had these opportunities. I have also been able to meet some remarkable people. At the Grandma's expo, I was able to have my picture taken with running legend Dick Beardsley (probably the most motivating person I have ever met.).

6.) Finally, I learned that there will always be obstacles on any journey. Of the last 5 marathons I have run, this is the first one that I did not feel was a success. That means 4 out of 5 were great experiences! This is just a little bump in the road. The important thing is to get back on my feet and try again.

Looking ahead. . . .

My plan is to capitalize on my current fitness level. Even though the Grandma's race did not show it, I am very fit right now. So, I will be racing a couple of half marathons in August and September. The goal for these is to go out, race and have fun competing!!

anxious

2010-06-10T15:34:00.000-07:00

There is nothing like finally making it to the starting line of a big race. After months of preparation race day finally arrives and you are left to attend to your nerves and await the gun to fire.

I have really been training hard for Grandma's Marathon since early March. The race is just over a week away, and I am really starting to get anxious. This week I have cut back a lot in terms of mileage. I had one quality session of 8x1000 on Wednesday, and it felt pretty good and easy. Saturday, I will do a 12 mile run with some 3 minute pickups, but for the most part my heavy training is over. These last few days are really designed to just help my legs feel good. The last few easy runs have been fun--I can definitely feel some of the spring returning to my legs.

10 day forecast is showing a high of 65 with a 60% chance of showers for race day. That would be fine with me!

Mizuno shoes

2010-06-08T11:28:00.000-07:00

I am less than 2 weeks away from race day! I had my last real long run over the weekend. It was 17 miles with 13 in the middle right around race pace. It really didn't go very well. I was sore for much of the run (probably some lingering soreness from the repeat mile session on Wednesday). I ran the first 7-8 miles pretty strong then started to fade a bit. I actually stopped after 12 miles at race pace and just cooled down for the remaining miles. Yesterday (Monday) was a day off, and it made a big difference in how I felt on today's run. My legs felt as though they had a little spring in them.

As of 1:30 today, it is 52 degrees and rainy in Duluth. The 10 day forecast shows a high of 66 and a low of 55 on Thursday, June 17. I can only hope that the temps don't get any higher than that for race day.

Above are images of the shoes I have been wearing. I am fortunate enough to have a regional soponsorship through Mizuno where I can get some free shoes. I have been training in the Mizuno Wave Precisions. They are a lightweight trainer with good support and excellent breathability. Plus, they have a really good color scheme. I will be racing in the Mizuno Musha 2. These racing flats are light but have great support for those longer races such as the marathon. I can't say that the colors are very flattering, but they definitely catch people's attention out on the race course!!

Last Week of School

2010-06-03T05:58:00.000-07:00

I only have two days left at school until summer break. It is kind of surreal--I am looking forward to the break but there is a lot of uncertainty looming. I made the decision to get out of coaching for a couple of years to focus on my running. Coaching has been very good to me, and I have had the pleasure of working with some very remarkable kids. However, I think the time committments have just become too demanding for me to continue to give adequate attention to both coaching and training. So, I am hoping to find another job in the coming months where I can make money and still dedicate myself to running.

In these last few weeks before Grandma's, my training has been going very well. Yesterday, I met my coach and friend Derick Williamson at Austin High School for some mile repeats. The air was thick with humidity making it difficult to breathe at the end of the workout, but overall it was a quality session. I did 6xMile with 3.5 mins. between efforts in 4:45, 4:39, 4:37, 4:38, 4:41, 4:32. This week's mileage will drop significantly as I begin to taper for the marathon.

Three weeks to go!

2010-06-01T10:25:00.000-07:00

I finished up the week with a bang. On Friday, my friend and Durata/Mizuno teammate David Fuentes drove up to Cedar Park to do my workout with me. We ran a 10 mile tempo in the Block House Creek subdivision. The miles were as follows: 5:43, 5:17, 5:24, 5:20, 5:14, 5:18, 5:14, 5:12, 5:12, 5:04. After weeks of training alone, it was great to have David there--he certainly hepled me grind out those miles.

Friday night we headed to DFW for our friend Doug's wedding. We stayed in Lewisville with Stephanie's parents. I did an easy 10 Saturday morning and a 22 miler on Sunday. The 22 felt great (I ran the first 17 at 6:20-6:40 then cranked the last 5 down to 5:15 pace). I forget how different it feels in DFW--there is very little humidity compared to Austin.

Finally, I was able to take Memorial Day off. It was my first day off from running in quite some time. The picture is of Steph and I at Doug's wedding.

Only three more weeks before Grandma's!!

Grandma's Marathon

2010-05-27T17:51:00.000-07:00

Well, it's been quite a while since my last post. With summer approaching, I should have more time to update my blog. In June, I will be running Grandma's marathon for the second time. I ran it before back in 2007. It was really hot there that year and my training was pretty weak (I finished 42nd? and ran 2:32). I am hoping this time around will be much better. Since March, I have been training under Derick Williamson at Durata Training. He has had me doing some really good stuff in preparation for the race. The goal is to get under the qualifying standard for the 2012 Olympic Marathon Trials (which will be held in Houston, TX). In order to qualify, I will need to run under 2:19. My current personal best is 2:20:35. My workouts so far this week are below:

Sunday--25 mile long run (ran from my house in Cedar Park to the state capitol building); 2 hours 33 mins.

Tuesday--8x1 mile on the track with 3 mins. rest between each mile. I ran these in 4:46, 4:46, 4:47, 4:45, 4:45, 4:46, 4:43, 4:39

Wednesday--12 miles easy at Brushy Creek Trail (this is one of my favorite spots to run in Cedar Park)

Thursday--8.5 miles easy in the morning with my good buddy Kevin Irwin; 7.5 miles easy in the evening

Our new cat

2010-01-15T19:32:00.001-08:00

Meet our new cat, Justice. We now have a Grace, Mercy and Justice. This new little guy is a real ball of energy most days. Steph and I captured this picture a couple of weeks ago. We thought it was pretty funny that they wanted to snuggle together.

'09 Running Year in Review

2009-12-31T16:55:00.000-08:00

Running was great to me in 2009. God has given me the ability and passion to run, and in 2009 he blessed me with good health and some great successes. Below is a recap of the year's running moments.

* In early February, I signed a "regional" sponsorship with Saucony. I received lots of free shoes, a racing uniform and some pretty cool gear.
*On February 28, I won my 3rd consecutive Cowtown Marathon (it was my best Cowtown time yet--2:25:13)
*In March, I accepted a position to coach at Leander ISD's newest high school, Vandegrift. This was a great opportunity for me and Stephanie. We moved to Cedar Park at the beginning of June.
*On July 19, I ran my first Ultramarathon--The El Scorcho 50K in Fort Worth. It was a great experience, but I'm not sure it is one I want to try again any time soon.
*In October, both my boys and girls cross country teams at Vandegrift won the District 8-3A Championship and earned a trip to the Regional Meet in Lubbock. This was a great accomplishment for a group of kids that are only Freshmen and Sophomores.
*The first weekend in November, I ran my first ever 10 mile race--The Run for the Water 10-Miler. This was a great cause benefiting the people of Burundi and their water situation. I won the race in a time of 51:34 beating former UT star Darren Brown (I will have to admit though that Darren was using the race as a workout).
*On Thanksgiving Day, I won the Thundercloud Subs Turkey Trot (5 miles) in a time of 24:55. For the win, I received a Turkey trophy and $50 worth of free subs.
*On December 13th, I completed my 9th marathon (Dallas White Rock). I finished 4th in a P.R. of 2:22:53 earning $500 in prize money.
*This past Tuesday, I agreed to run for an Austin-area Mizuno team. This will give me more free shoes and the opportunity to win some prize money incentives.

I am thankful to have been able to pursue my running passion in 2009, and I am excited about the new year ahead.

Run Tough,
Keith

What's Ahead

2009-12-18T13:46:00.000-08:00

After a satisfying experience at White Rock, I am anxious to get back to training. I have had some time this week to really think about my races in 2010. As I continue my quest to achieve a qualifying mark for the 2012 Olympic Trials, I realize that my time is limited and I will need to improve significantly in the coming year. With that said, I have decided to run two local Austin races in the coming months. First, I will be racing the 3M Half Marathon in January with the goal of setting a PR in the half. This is a really fast race with lots of outstanding competition. Second, I will be running the Austin Marathon on Feb. 14. I will run this race with the intentions of winning and running in the low 2:20's. In preparation for the Austin Marathon, I hope to increase my weekly mileage to 120 or so. I will attempt this for about a month leading up to the race as an experiment to see if my body can handle the high mileage. I will probably rest up a bit and do some shorter races in the months of March, April and May. Well, that's the plan for now.

WHITE ROCK

2009-12-14T18:03:00.000-08:00

5:04--that is what I ran for mile #25 at the 2009 White Rock Marathon. The 40th running of the Dallas event was my 9th time racing 26.2 miles. It was the best I have ever felt! At about mile 19, former A&M runner Logan Sherman pulled away from me. (We had run the first 19 miles together.) I was content to maintain my position in 6th place fearing that the "wall" was looming. The wall came, but then it left. For the first time in all of the marathons I've run, I was able to break through that point of fatigue. My last few miles were tough but I never once doubted that I could finish strong. I feel as though I can still run faster. I look forward to my next one--most likely Austin on Feb. 14.

White Rock splits:
1. 5:24
2. 5:36
3. 5:11
4. 5:14
5. 5:22
6. 5:28
7. 5:23
8. 5:14
9. 5:23
10. 5:20
11. 5:31
12. 5:08
13. 5:35
14. 5:32
15. 5:27
16. 5:34
17. 5:26
18. 5:34
19. 5:26
20. 5:50
21. 5:47
22. 5:25
23. 5:25
24. 5:33
25. 5:04
26. 5:32
.2 1:17
TOTAL -- 2:22:53

Jack Daniels Marathon

2009-08-09T17:50:00.001-07:00

I plan on running the 40th Anniversary White Rock Marathon in December. For the first time in my marathon training, I am going to apply the Jack Daniels formula and see if I can produce an elite time. Today was the first day of a 16 week program that I will be doing to prepare for the race. The workout was supposed to be 18 miles of 2@Easy pace, 6@Marathon pace, 1@Threshold, 5@Marathon, 1@Threshold, 1@Marathon, 2@Easy.

Well, the started off poorly when I turned my alarm off at 6:45 this morning and opted to save the workout for the evening. I laced the shoes up and hit the streets at about 5:30 this evening. The temp. was 101. I managed to make it through the first 9 miles right on target. 6:30 for the first 2 miles, 5:35 pace for the next 6 and 5:20 for the threshold mile. The next 5 were a real struggle (I averaged 5:45). When it was time for the next threshold effort, I was toast. I ran 5:55 for that mile then jogged it in for a 15.75 mile run.

Halfway through the run, it showered. But, it was not a pleasant rain. It was one of those where the sun is still out and the rain is really light and hot. When it stopped, it felt like running in a sauna. I imagine the heat index was about 105.

Needless to say the Jack Daniels marathon plan is going to be tough!!

Surviving an Ultra

2009-07-19T18:37:00.000-07:00

When my friend, Tod Tieszen, asked me to run the El Scorcho 50K back in April, I told myself it was only 5 miles farther than a marathon and signed up without hesitation. Besides, I am an established marathoner with 8 under my belt, so now would be a good time to give the ultra a try. Right?

Most runners can tell you, signing up is the easy part. It's the months of training between signing up and the actual race that tests your resolve. Training for El Scorcho would prove to be a very difficult task. The race begins at midnight during what is "typically" the hottest part of the summer and takes place around a 5K loop in Fort Worth's Trinity Park. So how do you train for a race that is so unique and out of the ordinary? Afterall, most runners do not have the freedom of schedule to go for a midnight run each day.

Every marathon I have run, I toed the line satisfied with my training and confident that I would perform well. El Scorcho was no different. I had done some late night long runs, runs in the heat of the day, a 22 mile long run around a 3.5 mile loop, and I had even read Dean Karnazes' ultra running book "Confessions of an All Night Runner". Yet, with 4 5K loops (12 miles) remaining in the race, I was fighting the demons of doubt. Whether you are an experienced runner, a beginner, fast or slow, every runner faces a point in a long distance race where they question themselves and their ability to finish. I never thought I would be answering these questions so early at El Scorcho.

Fortunately, I was able to slog through the last few miles and survived to finish the 50K in 3 hours 8 mins. As I crossed the finish, I swore to myself I would never do this again, but I have a feeling in time I will be giving the ULTRA another shot.

Despite the cooler temperatures, El Scorcho tres (as it was dubbed for its 3rd year) was a great success. The 50K runners started at approximately 12:01 a.m. and the 25K runners started about 10 minutes later. 91 runners finished the 31 miler, while 269 finished the 25K. Volunteers were stationed at the start/finish and at the half-way point of the 5K loop with water, gels, and HEED (the official electrolyte replacement drink of El Scorcho). Friends and family camped along the start/finish area, so there was no lack of support as you finished one loop and started another.

If you are looking for a unique race experience and a definate challenge, you may want to put El Scorcho quatro on your calendar for next summer.

El Scorcho Update

2009-06-29T11:49:00.000-07:00

Well, I am less than 3 weeks away from my first ULTRA. Training has been decent. My mileage has been in the mid-80s the past 3 weeks, but my long runs have been really bad. Considering the short preparation time I had for this race, I thought it would be a good idea to do a long run every week. WRONG!! I have done a 17, 18 and 19 mile run thus far. It seems as though I get to about the 13/14 mile point and my legs just feel like jello. I think the high weekly mileage is taking its toll on my legs. At this point, just finishing the 31 miles will be a challenge.

Since the race begins at midnight, I am going to start doing some late-night training runs. Tomorrow night, I will do my long run on a 3.5 mile course starting at 10 p.m.

I have also discovered that running on the treadmill is really not that bad. Steph and I joined Gold's gym about a week ago, and I have done a couple of runs there. They have a media room that has a movie theater screen and about a dozen treadmills. Yesterday, I ran for 65 minutes while watching "The Dukes of Hazzard". It's a nice change of pace to do an occasional run there.

5K this weekend in Lago Vista with my VHS CC team. This should be a good test of speed. I have not raced in over a month.

The runner's toenail

2009-06-22T09:58:00.000-07:00

The blackened toenail is a common occurrence among serious runners. Because of repeated friction between the toe and the inside of the shoe, the nail will often turn black and eventually fall off. A friend of mine recently called me to ask if it were okay for him to continue running on his black and swollen toe. I reassured him that it was perfectly normal and that the nail would probably fall off in the shower. I have lost the nail on my middle toe multiple times--to the point that the skin beneath the nail has formed a permanent callus.

After consulting with my friend, I wanted to check to see what the experts said about blackened toenails. Click here is what running expert Jeff Galloway had to say.

el scorcho

2009-06-15T07:44:00.000-07:00

Well, I signed up for my first ultramarathon. It is a 50K (31 mile) race in Fort Worth on the Trinity Trail. What makes this race unique is that it begins at midnight, and historically is in the hottest month of the year (July), hence the name el scorcho. Oh, the entire race also takes place around a 5K (3.1 mile) loop--so, yes for all the math majors that means 10 loops. My friend Tod Tieszen is also running in the race--he encouraged me to do it.

I'm looking forward to the experience, but I'm not sure I have had enough time to properly train for an ultra. Last week was my best week of mileage in months at 78. I finished the week with 18 miles at Brusy Creek Trail in Cedar Park. This is was an awesome trail for running, biking, walking, etc. I highly recommend it if you are in the area--you can check out the park and map here. I should be able to surpass the 80 mile mark this week.

In other news, we have officially moved to Cedar Park, TX. I began working with my new cross country team last week. I have some good kids that are very dedicated. You can check out the school's website here--it is called Vandegrift High School.

My Dad's a RUNNER

2009-05-24T19:16:00.000-07:00

Well, I never thought I would say this, but my dad is a real runner! He has been training on the treadmill the last few months and has worked his way up to a 4 mile run. While at home over the weekend, Brian and I went for a run with him. I will be honest and say that I expected dad would need to walk some. Well, he surprised and impressed me! We ran 2.3 miles and never stopped to walk once. When we made the final turn towards home (about 3 blocks away), dad said, "We can pick it up if ya'll want." I wondered how much he would actually be able to "pick up" the pace. Well again I was impressed. Dad hammered it (I mean full sprint mode) the rest of the way to the house. I'm really proud of my dad for his discipline and dedication. I'm hoping we can convince him to run a 5K soon!

I gave him a dollar but didn't tell him why. . . .

2009-04-08T04:34:00.000-07:00

Last Friday, a homeless man approached me at the car wash. He told me he was down on his luck and that he had just gotten out of jail. He asked if I had a dollar I could spare. In the past, I would have just said no I don't have anything to give you and gone about my business. This time, however, I knew I had a dollar in my pocket, and I definately did not need it for anything special. So, I gave it to him. He reacted as if he had already been turned down by so many--he was so excited over a dollar. He walked away, and I never said anything. I could have told him Jesus loves him. I could have told him I was giving it to him, but it was God's dollar. God gives us opportunities to share our faith, I hope next time my eyes are open to that.

WIND. . . .my least favorite element

2009-03-25T18:44:00.000-07:00

The wind around North Texas early this week was really wild. On Sunday and Monday, the wind blew very hard out of the South. I went for a 7 mile out-and-back run Monday afternoon and made the mistake of running with the wind at my back for 3.5 miles "out". On the return to my house, I literally thought the wind was going to lift me off of the ground. It slowed me to a snail's pace for the second half of the run. Here are some tips for the next run you do on a windy day:

1. If you must do an out and back run, start by running in to the wind. Then, the trip back will seem much easier.
2. Have your spouse or friend drive you for your desired run distance into the wind and do your entire run with the wind at your back.
3. Make it into a workout. Run into the wind for 1 minute hard, then turn around and run with the wind for 2 minutes.
4. Go to a track and do an interval or repetition session. An example: repeat 200s (run one with the wind at your back, then jog diagonally across the field back to the start).
5. Dust off the old treadmill. Personally, I hate running on treadmills but with Monday's wind gusts the treadmill would have been a relief.
6. Tuck your chin to your chest, grit your teeth, and suck it up! The wind only makes you stronger!

Track is Back!!

2009-03-08T18:05:00.000-07:00

I love the month of March! Daylight savings gives us more outdoor time in the evening, flowers and trees are blooming, the weather is usually really nice, and track season kicks off. Yesterday, the boys at Krum had their first track meet at Iowa Park. I love coaching track because I get to see so many different types of kids compete--the throwers, jumpers, sprinters, hurdlers and distance runners.

Here are my top 10 favorite track and field memories:

10. Seeing Forth Worth O.D. Wyatt set the national high school record in the 400 Relay (39.76) at the 1998 State Track Meet.
9. Watching Logan Bowman (a Krum runner I coached) win the 1600 and 3200 at the Region II-2A meet in Stephenville (2005).
8. Attending the Penn Relays as a Freshman at Rice in 1999 and running on the 4x800 relay.
7. Setting the Rice school record and NCAA provisional qualifying mark in the Distance Medley Relay at the Notre Dame Last Chance Meet. I ran the lead off leg (1200 meters).
6. As a Senior at Childress High School, beating Vernon High School to win the 4x400 District Championship in 3:21. My teammates were Jerome Jackson, Eric Green, and Norman Drew (Grasshopper).
5. Seeing Luke Inman puke up his mexican food after splitting a 50 on the 4x400 at the Amarillo Relays. Luke was added to the relay after another runner was injured. He had gone to eat lunch at a mexican place with his mother only an hour before. We finished 3rd in 3:24--this was the first time I realized we could have a really good relay.
4. Running a 3:46 PR in the 1500 at the Texas Invitational 2001. Clyde Colenso of SMU rabbitted the race with perfect pacing. He completed the entire race (and made it look easy) to win in 3:43. Another SMU Mustang, Dalibor Balgac, finished 2nd with me close behind.
3. Attending the World Track & Field Championships in Edmonton, Canada in 2001. It was truly amazing to see the world's finest track athletes compete at their highest.
2. Seeing Krum Sophomore Coleby Borchardt win the Region II-2A 800 title in dramatic fashion and a personal best time of 1:57.17 (not bad for a Sophomore, right?).
1. Winning the 1998 Class 3A 800 for Childress. I can still remember every detail of that race.

I can't wait to add to the memories this track season!!

Cowtown Recap

2009-03-01T17:55:00.000-08:00

I checked the weather forecast periodically throughout the week last week, and as Saturday approached, I was dreading the WIND. Sure enough I woke up at 4:45 a.m. Saturday morning to a howling North wind. I arrived at the race with my friends Tod Tieszen, Paul Polk and Shane Pierce at about 6:30. (See a picture of me and Shane above.) It was awesome riding to the race with those guys--a race is always more fun when you do it with a group of friends.

Before heading to the start line, Tod led the four of us in prayer. Despite the cold, I decided to run with just a singlet, shorts, hat and glove. At the start, a group of half-marathoners jumped out to the early lead. I quickly settled in behind this lead group. At about the 6 mile mark this group started to break apart, and the eventual winner took a commanding lead. I stayed close behind him until the half-marathon and marathon courses split at the 8 mile marker.

My goal time coming in to the race was 2:28; a 5:40 per mile pace. From the beginning of the race, I kept a plus/minus count of how close I was to 5:40 pace. By the half way point, I already had over 2 minutes in the bank. I took my first POWERBAR gel pack at around mile 15 and my seconde at mile 21. By mile 23, I had over 3 1/2 minutes in the bank, and so all I needed to do was maintain in the last 3 miles to exceed my expectations.

At mile 24, I merged with the finish of the half-marathon course. Many of those runners were cheering me on as I passed. As I made the final turn and had the finish line in my sights, I felt a rush of adrenaline. The police escort was bottlenecked by waves of half-marathon finishers, so I passed him up and gave my best effort to sprint to the finish. I crossed the tape in 2:25:13, my 3rd best time ever (over 3 minutes faster than my goal time).

My splits are below:

5:30, 5:45, 5:31, 5:19, 4:34 (this one and the next had to have been mis-marked), 6:19, 5:30, 5:30, 10:48 (I missed the 9 mile marker so this is a 2 mile split), 5:35, 5:27, 5:46 (this would be my slowest mile), 5:33, 5:30, 5:29, 5:41, 5:41, 5:32, 5:40, 5:20, 5:36, 5:28, 18:03 (at this point I was so excited about winning my 3rd Cowtown that I quit looking for mile markers and just ran)--2:25:13

1 Week to Cowtown

2009-02-19T18:03:00.000-08:00

According to the Cowtown website at the moment I am writing this blog entry, there are only 8 days, 11 hours and 24 minutes left to race time. I am excited and ready for the race to be here. Marathon training is a very long process, and it takes a lot out of you. By this point in my training, I am so ready to just race--I feel as though I have been training forever. I wonder if other marathoners feel the same way.

My training has been pretty good, although I did not get the same kind of high mileage in as I did when training for Steamtown. I have managed a tempo and interval session each week as well as a long run of 18-22 miles. This week, my legs have been pretty tired, and it made me question whether or not I was backing off enough. I have learned to listen to my body when race time approaches. Here are some signs you may need to back off in those last crucial weeks of training:

1. Take your pulse in the morning--take the day off or easy if your resting heart rate is abnormally higher than usual
2. If you wake up and feel exhausted, go back to SLEEP (at least for one day, it won't hurt you to sleep in and skip that morning run)
3. If your legs feel heavy and/or tired while walking--Take a load off and prop your feet up (elevate the legs)
4. Sharp pain of any kind anywhere can indicate possible injury; this late in the game, don't risk it and take the day off.
5. If within the first 10-20 minutes of your run your legs begin to feel tired, just stop!!
6. If you have any mental doubts at all about doing a run in the last week of training (i.e., you think doing a run might zap your legs for the race), then just don't run. THE HAY IS IN THE BARN!! Nothing you do in the last week of training is going to make you run faster.

8 Days, 11 hours and 10 minutes!!

Happy Valentine's Day

2009-02-14T08:14:00.000-08:00

My wife has many talents, and recently she has discovered a love for decorating cakes. This is her latest creation--a cookie cake for me! This is only her third cake to decorate, and I think she is already really good at it. Love you, Steph.

Lungs, Legs, Wheels and Thrills

2009-02-09T15:24:00.000-08:00

Recently, I had someone ask me about my training philosophy (How do I go about training for distance racing?). Well, I have always had a fairly simple training approach, but I've never really had to explain it in simple terms to a non-runner. My philosophy follows very closely the training methods of legendary distance coach Arthur Lydiard. Lydiard believed the most "trainable" system was the aerobic system. He said you should spend most of your time just running miles and building endurance. You follow that up with training on hills to build power and strength in the legs, then you spend 4 weeks or so training your anaerobic system. Finally, you work on speed and rest for the big race.

Well, Lydiard was really good at explaining the science behind his training method, but I like to sum it all up with this phrase "Lungs, legs, wheels, and thrills"! I believe that simple phrase (in that order) correctly summarizes the proper phases of training.

LUNGS--The first thing you do in distance training is build up your lungs. Distance running is a very aerobic activity, so you have to run lots of miles with the purpose of expanding your aerobic capacity. For 10-12 weeks, you should just run mileage at a comfortable pace, increasing your mileage each week. This phase of training is the foundation for everything you will do for the rest of the season.

LEGS--With the proper foundation, you can begin to tackle the next challenge of distance running, anaerobic capacity. Everyone that has ever run hard for an extended period knows that eventually your legs begin to feel heavy, like lead. Well, in order to train your legs for this part of the race, you have to train at your lactate threshold (this is the point where lactic acid begins to accumulate in your blood stream AND it is why your legs begin to feel heavy). So, what does that mean in terms of training? Intervals and Fartlek training.

WHEELS--When I was a kid, we would say that someone who was really fast, "had wheels". They were so fast, it was as if they had wheels for feet. The next phase in training is developing the wheels, the speed. You should always work on speed to some degree, but the last few weeks of training should be largely devoted to fine tuning your turnover. Speedwork is short bouts of fast running with lots of rest. Volume of running should be kept low.

THRILLS--This is the easy part of the training. The last week (or more for longer races) should mostly be active recovery. If your legs ever feel tired during any of these workouts, you probably take the day off. Intensity should be very low, as should volume. There is a scene from the running movie Without Limits where Coach Bill Bowerman gave his star, Steve Prefontaine, a very short workout the day before the NCAA Championships. Prefontaine complained about the workout's lack of intensity, and the old coach replied, "The hay is in the barn." At this point in your training, you are ready. Nothing you do in this week will help you on race day (but you could certainly do damage to your legs by running too hard). So, you just need to rest, wait for the race, and dream about the thrill of victory.

Conquer the Long Run

2009-02-02T18:00:00.001-08:00

When training for a marathon, it is essential that you get several quality long runs under your belt. In training for past marathons, I dreaded doing the weekly long run. They take so much time and can get quite boring. However, for the last two marathons, I have changed my approach to the long run, and I have actually learned to enjoy them. Here are some tips for your next one:

1. If possible, run with a partner. Running is always better if you have someone beside you.
2. If you don't have a running partner, listen to an IPOD. I used to say that I would never listen to music when I ran (I thought I was too good for that). But, I have learned that music can help pass the time. And, music can also help you establish your running rythm.
3. Choose a point-to-point course. I always enjoy starting from home and ending up in another town. Have your spouse, friend or family member come and pick you up. My favorite is starting in Krum and finishing in Corinth.
4. Run somewhere new. Every once in a while I will make a short drive over to the Greenbelt trail on Hwy. 380 for a long run. The new scenery through the trails is just enough to refresh my long run.
5. Make an event out of it. Run to a breakfast place, and have your spouse or a buddy meet you there. Replenish all those calories you burned with pancakes and bacon.
6. Set up water along your route. This is one I need to do more often. Practice drinking at certain mile markers and establish a drink plan for your race.
7. Use a GPS watch. I'm a big believer in these now for long runs. They can monitor your pace, distance, time, Heart Rate, and even your calories burned. Truly awesome!!
8. Mentally and physically prepare for your long run. Treat it like it is the real deal. Decide on a time to do your long run, and do not change it. Eat good carbs the night before your run and a healthy breakfast/snack before you start.
9. Reward yourself after you are done. Completing a long run is a true accomplishment. Kick back and relax for the rest of the day--you deserve it!

Bad Weather Days

2009-01-28T18:14:00.000-08:00

So what do you do when icy weather hits and you get an unexpected day off from work. I had Tuesday and Wednesday off due to the weather, and it was great. Here is what I did:

1. Started a 750 piece puzzle that my parents gave me for Christmas. Stephanie will claim that she put most of it together, but we both know that's not the truth :). Notice how we ran out of space on the table and had to use a t.v. table and some books for more workspace. Believe it or not the dog hasn't eaten one puzzle piece yet (that we know of).

2. Read a few chapters in The Shack. I really enjoy reading and was happy to have had some free time to do it. I am in Chapter 10 of the book, and I am really enjoying it. You can read about the book here.

3. In January, Stephanie renewed our subscription to Netflix, so it was nice to get two new movies to watch on Tuesday. We watched Tuesday's with Morrie and Saving Sarah Cain. We really like having Netflix, although during the school year we usually don't have time to watch. We only pay $15 a month and we simply select movies we want to see, they send them to us in 1-2 days, and then we send them back when we are finished. Check out Netflix here.

4. And of course, I ran. Even though the roads were "too icy to drive on," they were good enough for a run. It was great. I was able to get some really good runs in. The extra time allows me to train at a high level of intensity.

I will say, I bundled up for my run!!!

5. Finally, I got to spend lots of time with my beautiful wife, Stephanie. During the basketball season, we do not get to see each other much during the week, so it was nice to be able to just hang at the house with her. Two years ago tomorrow (1/29), we went on our first date to Texas Roadhouse. We celebrated tonight by having dinner there.

What do you do when you get an unexpected day off???

You might be a Redneck runner. . . .

2009-01-27T04:47:00.000-08:00

1. If you stop to use the bathroom on a run and return home with just one sock.

2. If your only reason for purchasing vaseline is to lube up your nipples before a long run.

3. If you talk about your running shoes like they are a car. "Yea, I've got about 600 miles on these babies. They look a little rough on the outside, but lace 'em up and they'll still purr like a kitten."

4. If ice crystals form on your face while running and you think it's COOL.

5. If halfway in to your run, you pray for the miraculous appearance of a porta-potty.

6. If you show up to a road race and pray for short lines at the porta-potties.

7. If your finisher medals are hanging from the antlers of your mounted trophy buck.

8. If you have your running shorts on beneath your dress pants.

9. If you've ever thought about getting a tattoo that says "Born to Run."

10. If you have a tattoo that says "Born to Run".

11. If you have ever used super glue to "fix" your racing shoes.

12. If you have ever tried to chase a skunk on a run.

13. If your idea of speedwork is trying to get away from your neighbor's cocker spaniel.

14. If you lost a toenail from running and you showed it off with a sense of accomplishment.

15. If the whitest part of your body is underneath your running watch.

16. If you judge the color of your urine to determine your level of hydration.

17. If the word Fartlek is a normal word in your vocabulary and it doesn't make you laugh or embarassed to say it.

18. If you have ever run on the treadmill with nothing but your underwear on.

19. If the most time you spend in your truck is to measure how far you ran.

20. If you are proud of having all 10 toenails.

21. If you've ever looked in the mirror and thought to yourself, "Dang, these really short running shorts make me look sexy."

Back on Track

2009-01-25T19:19:00.000-08:00

My week of running started off great on Monday. It was a school holiday, and I was able to do a solid tempo run in the afternoon. I ran 10K on the track in 31:52 with miles at 5:11, 5:11, 5:09, 5:04, 5:05, 5:02 and a final lap in 67. The effort was comfortable, and I was really pleased with the outcome. By Tuesday, my running took a hit. I was at basketball games four out of seven days last week, my right middle finger throbbed all week from a bacterial infection, and a severe cold kept me out of the running shoes for two days. Finally yesterday, I felt good enough to lace the shoes up again. I ran for an hour easy. Today, I decided to go ahead with my long run, since my chest and throat were feeling normal again. I ran my longest run yet--20 miles. Despite a little wind, it was a great day for a run with temperatures in the mid 50s. I averaged 5:55 per mile, which gives me great confidence for Cowtown. I still have about 30 days before the race!!

My week of BASKETBALL

2009-01-24T17:45:00.000-08:00

When I was a kid, I loved the game of basketball. I spent countless hours shooting outside in my driveway as a little boy. And when my dad built a carport on the driveway and tore down my basketball goal, I shot the ball onto my roof. I dribbled against the wall, down the sidewalks, and walked to the church to shoot on its baskets. As a middle schooler, I dressed head to toe in LA Lakers gear (I'm talking purple and yellow shoes, shorts, shirt, jacket and hat). Magic Johnson was my hero for most of my childhood, at least until I learned of his promiscuity. It's funny, I still remember crying the day he announced he was HIV positive. As a freshmen in high school, I was a master at taking a charge and was a pretty fair shot. Somewhere along the way I lost my passion for the game. I think my new found talent on the track just quickly overshadowed my love for hoops.

When I came to Krum in 2003, I inherited a 7th grade boys basketball team with lots of talent. Looking back, I can assure you that I didn't have a clue what I was doing that first year. We finished the season a little over .500 and finished 2nd in our district behind another basketball powerhouse--Ponder (this little town sits 6 miles south of Krum on FM 156). That group of 7th graders are now Seniors and have developed quite a rivalry with our neighbors from Ponder. As those boys moved up, so did I. I coached many of them as Freshmen and two or three of them as Sophomores and Juniors. Along the way, I regained some love for the game and learned a lot about coaching the sport.

On Tuesday, these boys from Ponder and Krum played again. Ponder came to Krum's Bennie Ennis Gym with a 25-0 record, a 51 game winning streak dating back to last year's state championship season, and a #1 state ranking. Our kids were 20-4. Both teams were undefeated in district play. After a rocky start, the Krum boys rallied to win in dramatic fashion 63-61. It was the first time this group of Krum seniors had defeated the Ponder seniors since little dribblers. Although I have had my outs with some of those kids, it was really cool to see them shine on such a big stage.

My week of basketball continued on Thursday as our 9th and JV (my team) played the first round of the district tournament. My team lost a disappointing game to Pilot Point putting us out of contention for the championship. Friday, I drove 3 hours with a fellow coach to the east Texas town of Clarksville to scout potential playoff opponents. Despite only a few short hours of sleep, we were back at it again this morning for the final games of the District tournament. My team managed to win two today and finished 3rd in the tourney.

Although I have enjoyed my time coaching basketball at Krum, I don't think I will ever have that same passion for the game I had as a young boy. Today, I was ready for the games to be over. It was a week with BIG basketball highs and a few lows. As I rest this evening, I am very thankful that there are no basketball games on Sunday!!

A lot on my mind. . . .

2009-01-19T18:31:00.000-08:00

My brain has been getting a serious workout lately. I have certainly had a lot on my mind, and at times I feel as though my thoughts are a jumbled mess. The good news is that I believe God is doing a good work in me right now--He feels very close. You will have to excuse the randomness and lack of cohesion but I am going to unleash some of the many thoughts that have been running through my mind.

1. My career: God does not care as much about what I do as how I do it. I have struggled recently in understanding exactly what I should be doing with my life. Should I be coaching and teaching or doing something else? I think the truth is, God made me with a number of different talents and abilities which would be suitable for a thousand different careers. But, what is most important is that I work for the Lord. My work/job/career is simply an avenue of showing my Christlike character and bringing others to God. For the longest time now, I have treated my career as a way to improve my status, achieve personal success, make money, etc. I want to see my career through God's eyes and use it to reach others.

2. It's not about me: God made me for a purpose. I am learning more about that purpose as I read Rick Warren's book The Purpose Driven Life. I have been selfish for a lot of years. My focus has been on ME. I have been jealous of siblings, friends, and colleagues. I have envied the talents of others and rested on my laurels. (See a great reading on laurels here.) For the first time, I am beginning to understand that I am here on earth to please GOD. And, the great thing is that I am excited about finding more ways to do that. God wants me to use my unique personality and abilities to serve others and praise Him.

3. Worship: I am discovering that worship is so much more than sitting in a pew singing, praying and listening. Worship is continual, it's never ending, it's eternal, it's glorifying and pleasing God in everything I do. Think about it, using your abilities/talents with God in your heart is an act of worship. Colossians 3:23 reads, "Whatever you do, work at with all your heart, as working for the Lord, not for men." Even my running has become a way in which I can glorify God.

4. Life is meant to be shared: Colossians 3:15--"Each one of you is part of the body of Christ, and you were chosen to live together in peace." I have always considered myself somewhat of a loner. Mostly because of my social awkwardness--I have used this as an excuse to avoid others. In the past, I have been afraid that others might see my weaknesses. my inadequacies and I have shut them out. However, the truth is I need others in my life. Steph and I have been attending a Young Marrieds bible study, and it has been such a blessing in my life. Knowing I have a group of men praying for me and holding me accountable each week is very reassuring.

Those are just a few of the things in my head. The other thoughts are still jumbled and confused, but I am really excited about the way God is working on me right now.

Jan. 11-17 Training

2009-01-14T18:49:00.000-08:00

Sunday's long run was pretty good, although I had some stomach issues at about mile 12 through the finish. Braum's chicken sandwich and a milkshake is not a good idea before a long run. I ran from the east side of Denton back to Krum at about 7:00 p.m. The total distance was 19.3 miles--my longest run since September. Today, I ran a 5 mile tempo workout on the track. I started off a little too fast or else I would have been able to run another mile or two. However, I was really happy with my time (25:04 total; 5:05, 5:05, 5:04, 4:58, 4:50).

The chilly weather has made it difficult to get out of bed in the morning, and tomorrow is supposed to be really cold. I am looking forward to the spring time when temperatures are nice, and I have more free time for training.

Cowtown is still about 6 weeks away--hopefully I will be right where I need to be for a 3-peat!!

I'll finish with some tips on running in the cold:
1.) Dress in layers--you can always take a layer off if you get too hot, but if you don't wear enough you may never warm up.
2.) Wear a hat and gloves--you lose heat through your extremities, so a hat and glove is sometimes all you need to stay warm.
3.) Use Vaseline or Body Glide in the tender spots!!--because you are probably wearing extra layers, you may chafe more than usual (especially on your lats and armpits).
4.) Stay hydrated--you may not have the urge to drink fluids because you will not sweat as much when running in the cold. But, you still lose fluids and your body will still need to rehydrate.
5.) Start out easy--it will take your muscles longer to warm up in the cold, so you should start out easier than you normally would and build your pace up gradually.
6.) Get out of wet/sweaty clothes ASAP--this is a no-brainer; remaining in cold conditions and wet clothes only increases your risk of illness.

Cowtown Training Update

2009-01-11T08:37:00.000-08:00

I am into my 4th week of training for the Cowtown Marathon (2/28). If I can manage to win again this year, I will be the first person to win 3 Cowtowns (mine in consecutive years). I am hoping to be in fairly solid shape this time around so I can run a much faster time than the previous 2 years. So far, I am pleased with my training--although my schedule prevents me from putting in high mileage, I have had some quality sessions. Each week, I focus on three high intensity sessions: 1. Long Run (I have done 16 and 18 miles--today I will do 20) 2. A tempo run of 5-6 miles (last week I ran 5 miles in 25:52 with miles of 5:15, 5:15, 5:09, 5:07, 5:05) 3. 400 meter repeats (I have done 8, 12, and 16 so far--yesterday I averaged about 70 seconds per 400).

For Christmas, Stephanie bought me a Garmin GPS watch. It is a really awesome gadget, which allows me to keep track of distance run, pace, heart rate, calories burned, and it even maps out each of my runs. Every serious distance runner should have one. You can find one here.

2008 in Review

2008-12-29T10:54:00.000-08:00

Recently, it seems as though I have used this blog to vent, and I really don't want to do that any more. I have a lot to be thankful for in 2008. Below is the year in review:

January: My brother Brian celebrated his 30th birthday. Stephanie and I celebrated one year together.
February: My JV boys basketball team won the district title going undefeated in district play and finished with a 24-4 record. I won my 2nd consecutive Cowtown Marathon.
March: Stephanie and I were married on March 15th. We were fortunate enough to have dad perform the ceremony, mom made the cake, and Rocky performed the reception entertainment. Steph and I spent our honeymoon (and spring break) in Hawaii.
April: I turned 28 and started to feel old.
May: One of my runners, Coleby Borchardt, qualified for and competed in the State track meet in Austin (400 and 800 meters). We got to spend the weekend with Monica, Rocky and the kids (Rocky had a runner at the meet too).
June: Steph and I finish another school year. We vacationed with mom, dad, Monica and Brian's families in San Antonio.
July: Steph and I vacationed in San Francisco and enjoyed the cool northern California weather.
August: We bought a dog, Mercy, from the Denton County animal shelter. She is a border collie mix and was tons of fun from the very beginning. Steph began her 3rd year teaching while I entered my 6th year.
September: The Krum boys had their first CC meet with me as their head coach (we won 1st place in our division). We started a Young Marrieds Bible study through Denton Bible. It has been a true blessing to our marriage
October: Steph moved into her new school, the Early Education Center. I finished 2nd in the Steamtown Marathon in Scranton, PA. Steph turned 26--I threw her a surprise birthday party. The Krum boys CC team won the 10-2A District title.
November: My CC team finished a disappointing 4th at the regional CC meet, and became the first team in 8 years not to qualify for the state meet. Basketball season began, and I found myself coaching both freshmen and JV teams. We spent Thanksgiving Day at John and Barbara's house. Stephanie's mom is an excellent cook and I ate way too much.
December: I finished 9th in the White Rock Half Marathon. We celebrated Christmas at both of our parents' houses. Steph and I have been married for 9 months. We are truly blessed to have such wonderful friends and family, and we are excited about what is ahead in 2009.

WHY?!?

2008-11-23T09:07:00.001-08:00

I haven't posted in quite some time. Mostly because of time constraints but also because I have had so much to think about in the last month that it has been hard enough just to process my thoughts. I know everything happens for a reason, and I am convinced God has a plan for me. I read a really good piece by Max Lucado yesterday. It was called "Trusting the Master". Lucado wrote about how his dog freaks out when he drives through the car wash, and how he always tries to calm the dog. "It's okay buddy" and "I do this all the time" and "Everything is going to be alright". Of course the dog doesn't understand any of that. The dog just hears the loud beating of water and soap against the car. I can relate to that dog right now. It seems as though I am caught up in a major whirlwind, I have no idea what's going on, and I'm starting to freak out a little bit.

To recap, as a first year head CC coach, I inherited a bedraggled team where 3 of last years top 5 either quit the team or transferred to other schools. When it was all said and done, my team became the first in 8 years not to qualify for the state meet. I don't want anybody else to tell me it's not my fault . . . . I know that. But that doesn't seem to make me feel any better. Since the end of the CC season just two weeks ago, one of my best friends has lost his job, I have practically been told I'm not a very good basketball coach, and yet I have been asked to coach both of the school's subvarsity teams. I might add that the two subvarsity teams are a combined 0-9 to start the season. Am I whining? Yes I am. Because just like that dog, I don't understand WHY any of this is happening to me.

I am far from being a perfect person, but I think I am a pretty good guy. I am a hard worker, I am loyal, kind and compassionate, I put others before myself, I do my job to the best of my ability and I always strive to do what is best for the kids. So, WHY?!?! I feel so crushed, humiliated, walked on, and overlooked. I am pouting, and I know it. This is not the time to be selfish, and I know it.

Car washes only last a few minutes, and I realize this time in my life will pass. I need to trust my master and have faith that he knows what he is doing. I need patience and prayers.

The Bubble

2008-10-25T17:44:00.000-07:00

So much has happened in the last two weeks that I have not had a chance to post in several days. First, I must write about the Steamtown Marathon. I finished 2nd in 2:23:07 (a personal best by almost 2 minutes). I was pleased with my time, but I was actually disappointed in the overall performance. At the 19 mile mark, I took the lead and tried to pull away from the eventual winner. That decision turned out to be a critical mistake as I really bombed in the last 2 miles. Had I been more patient and waited to make my move, I think I would have had a better shot at winning and I believe my time would have been about 30 seconds faster. That "stupid" decision also cost me $1000. BUT, you live and learn. I think I am still learning a lot about the marathon, and I believe I am only going to get better.

Today, I ran a 5K in Fort Worth (The DO Dash). Although I think the course was a little short, I ran a personal best for 5K in 14:31. It was amazing--after doing all of my marathon training, racing a 5K seemed really short and easy. I came through the first 2 miles in 9:53 and felt awesome, so I really hammered in the last mile and ran a comfortable 4:37. With the way I have felt in the last few months of training and considering my recent races, I think I am really close to a major breakthrough. I feel as though I am right on the bubble of being in that arena of the truly elite.

Brian and Krista ran the 5K with me today, and after the race we cooked out hot dogs and watched the TTU/Kansas game. It was really fun getting to spend time with them. Although they do not live that far away from us, I feel like we rarely get to see them.

One last thing--My sweetheart, Stephanie turned 26 this week! I think she had a pretty good birthday. I love you Stephanie.

26 Things I love about the Marathon

2008-10-08T14:58:00.000-07:00

1. The Challenge--training for 26.2 and racing it takes a lot of perserverance and determination. Few things in life are more challenging.

2. Seeing the U.S.--I have run marathons in 4 different states. Signing up for a race is a good excuse to travel.

3. Cheers from random spectators--At races like Steamtown and Boston, the local newspapers print your name and bib number so fans call you by name when you pass by.

4. Post-race pig out--I love eating lots of junk food after a race. When you run 26.2 miles, you can pretty much eat anything you want.

5. Early race rhythm--The early miles always feel so easy. I usually feel like I could run forever.

6. My wife's marathon shirt--Stephanie has a shirt she wore at Grandma' Marathon that says, "Keith Pierce Rocks".

7. Seeing my wife (and other family) at the finish--It is great to see loved ones at the finish line. In the last couple of miles that is the only thing I think about and I start looking for them on the sides of the road as I come down the final stretch.

8. Pre-race bathroom adventures--One of the funniest things you see at the start of a marathon is all the runners headed for the trees to get rid of all their excess fluids before the gun goes off.

9. Aide stations--Whether it's the boy scouts, cheerleaders, or the Red Cross, it is always nice to snag a cup of water from a friendly face.

10. Race course entertainment--It's amazing how many people come out to their lawns and play music. I've seen people with bagpipes, trumpets, guitars or just their radios turned up real loud. Some good music always makes you go a little faster.

11. Pre-race pasta--Nothing like eating a bowl full of carbs the night before the race.

12. Post-race pain--Nothing like the soreness you experience after racing 26.2. But every painful step reminds you of your accomplishment.

13. The halfway point--Even though you still have 13.1 miles to go when you get there, it is always reassuring to know that you have made it "HALFWAY".

14. Mid-race energy gels--These little packets of gu give me an added boost and help me get to the finish line.

15. Riding a bus to the start line--Marathons that are point-to-point (Steamtown and Boston) provide free transportation to the starting line. It is always fun to listen to all the die hard runners on the bus ride.

16. Short shorts--The marathon is one of the few places in the world where I can where my shortest (yet most comfortable) running shorts with no fear of sticking out like a sore thumb.

17. The marathon expo--Most big marathons have an expo the day before the race where they sell running gear and other health/sports related stuff.

18. The wall--You know you are going to hit it at some point. It is humbling and scary, but once you get through it, you feel as though you have conquered the world.

19. Marathon photos--Even though I rarely purchase these, I love looking at how my expressions change throughout the course of a marathon.

20. Prize money--Although I have never really won much money racing, I am glad money is being offered for the sport. It is a small reward for lots of hard work.

21. Prestige--Only a small percentage of Americans can say they have run a marathon. It is a great honor to be one of the few.

22. Marathon medals--Everybody gets one but it sure is fun to collect them.

23. Marathon bib numbers--My garage wall is covered with numbers from races throughout my career. I love adding a new one to the collection.

24. Post-race orange juice--Nothing tastes better to me after 26.2 than a bottle of OJ.

25. Race posters--All the good marathons print a commerative race poster. I hang these up in my classroom at school.

26. The finish line--There are a lot of things in this life that feel really good. One of the best feelings is crossing that line. . . . . AND WALKING.

GRE

2008-10-05T18:11:00.000-07:00

I registered for the GRE Thursday. I will take the test on Sat. November 1st at 8:00 a.m. I have already started studying for it. I need to do a lot of math review, seeing as I haven't had a math course since I was a Junior in high school. I'm not sure what graduate degree I am going to pursue yet, but I have some ideas. More to come on that later.

I run Steamtown one week from today. Hopefully, I am in as good a shape as I think I am.

My dog is faster than your dog

2008-09-29T18:22:00.000-07:00

I am two weeks out from the Steamtown Marathon, and after running 19 yesterday I took today off. So, I thought it would be fun to take Mercy (my dog) for a short little run. Just for grins, I started my watch to see how fast she could do it. We ran about a mile out away from the house, then turned around and came back. She bit at the leash a little at the beginning and I let her sit for about 10 seconds at the mile marker, but other than that she ran the whole way. Total time was 14:53. That is under 7:30 per mile pace! I thought that was really good for a 5 month old puppy. Hopefully, before long she will be able to run 3-4 miles with me. Once she gets going she is really good company. She also gets really excited when you say things like "Come on, girl" and "Good Girl Mercy". She always picks up her speed when I say stuff like that.

I am really getting excited about the marathon. I feel like I am better prepared for this race than any other I have run. Hopefully, I will be able to crack into the top 5 and earn some prize money. Winning it would be the ultimate goal as there is $2,000 prize for 1st. I need to stay rested, healthy and hydrated over the next two weeks so that I can compete at my best.

Rankings

2008-09-25T17:37:00.001-07:00

Rankings really don't mean anything--I know that! I tell my CC kids that all the time. BUT, I have to admit, I always look to see if our name is in the top ten when The Cross Country Association of Texas (CCCAT) puts out its bi-weekly ranking. We started out as #7 and in the past two weeks have moved up to #5. The only thing that tells me is that someone thinks we are getting better. Someone has been keeping track of our progress throughout the season. For a young first-time head coach that is reassuring. Even though we started out a little short-handed and we are lacking in depth, I am excited about the potential of this team. I know we still have a lot of work to do to get to where we need to be and we are still early in the season, but it gives the kids and me some confidence to know that people consider us to be right in the thick of things. We run in Denton this Saturday against some very good competition--we really need to have a good race.

You can see the rankings here!

Second Chances

2008-09-22T17:46:00.001-07:00

We have been studying the book of Jonah at church on Sundays. God asked Jonah to travel to Nineveh (a dark and sinful city) and deliver a message. Jonah was scared and did not want to go, so he ran away. The Bible tells us that he wanted to flee to Tarshish. Tarshish was in the opposite direction of Nineveh and was essentially at the ends of the known world (at least the trading world). Jonah thought he could run from God; that he could hide; that God would not know his heart. So, God had a giant fish swallow up good old Jonah, and made him spend a few days in its belly. It was in the darkness of the fish's stomach where Jonah came to terms with what he had done. He prayed, "From the depths of the grave, I called for help, and you listened to my cry." (Jonah 2:2) Jonah renewed his spirit and made a new vow to the Lord saying, "What I have vowed I will make good." (Jonah 2:9) And what did God do? Jonah 3:1-2 says, "Then the word of the Lord came to Jonah a second time (empasis mine), 'Go to the great city of Nineveh and proclaim the message I give you.'" God gave Jonah a second chance and Jonah did what the Lord commanded.

I am thankful for second chances. God has granted me many of them.

Dusk 'til Dawn Relay

2008-09-22T12:48:00.000-07:00

I tried something new with our team this last weekend. Each year we do a fundraiser for the boys cross country team. This year, we did an all night campout and relay at our track. Each boy got 5 names of people who would be willing to donate $.05 for each lap we ran as a team. Every member of our team ran for 40 minutes each. We started at 8:00 p.m. and the last kid finished at 7:20 p.m. As a team we completed 371 laps.

This was a really fun experience. Despite the fact that I got absolutely no sleep, I think the kids really had a blast and it was a great team bonding event. The funniest thing that happened was when the sprinkler system kicked on about an hour after we set our tents up. Some of the boys had (unknowingly) set their tents up on top of sprinkler heads. Needless to say, we started the night off a little wet.

By the way, I ran about 90 of those 371 laps.

Picture of the Week

2008-09-17T17:26:00.001-07:00

I thought this picture was really funny. I found it in The Denton Record Chronicle this morning. These are two Guinness Book World Record Holders. The woman has the longest legs in the world (52", over 4 ft. long) and beneath her is the world's shortest man (2ft. 5in.).

6 MONTHS!

2008-09-15T18:22:00.000-07:00

Well, it's hard to believe, but Stephanie and I have now been married for 6 months; half a year! It doesn't seem like that long ago that we were standing before my dad exchanging rings. In the time that we have been married, I have learned several things. Here are 6 of them:

1. Successful marriages require hard work on a daily basis from both husband and wife.

2. Serving your wife, while sometimes challenging, can be one of the most rewarding things a man can do.

3. Positive encouragement can make a world of difference in any relationship!

4. Nights are best spent lying next to the person you love most.

5. You cannot keep score in a marriage. Wouldn't it really stink if Jesus kept score?

6. Even the worst days as a married man are better than the best as a single.

Love you, Stephanie!

Positive Words

2008-09-10T18:02:00.000-07:00

I am hooked on the cheesy reality show "America's Got Talent". One of the three judges on the show is David Hasselhoff. The other two judges are often critical of the show's performances, but The Hoff always has something positive to say. As much of a guber as this guy is, I think he has one thing right--people respond to positivity. The crowd always boos Piers, the harshly critical British judge, but they love The Hoff.

I have made a concentrated effort this school year to be a more positive person. While there have been things that upset me or gotten me down, I have been able to keep a positive outlook. I can't believe I'm saying this, but hopefully I continue to follow in The Hoff's footsteps.

The Forgotten Team

2008-09-08T18:00:00.000-07:00

They arrive each morning with shoes laced tight;
No glove, no bat, no racquet, no ball.
They head out the door for the first run of the day.
Their gear is two legs, two feet, and heart. . . . that's all.

They are the best reflection of what their school has to offer,
A proud tradition of titles and wins.
They are confident and proud, yet kind and reserved.
In August they are boys, by November they are men!

All week they run with little praise or reward;
A trip to the state meet, that is their dream.
On Saturday they win and make me proud;
At school on Monday they are The Forgotten Team.

They keep working and hoping and giving their best;
Their legs and lungs are strong, their bodies are lean.
When it is all said and done on that Saturday in November,
They will stand tall on the medal stand. . . . The Forgotten Team!

A Day OFF

2008-09-07T12:41:00.001-07:00

Well, after four weeks of high mileage and 97 miles last week, I am taking a much-needed day off today. I was very sore yesterday--it was weird my butt was even sore.

Our cross country team ran over at North Lakes in Denton. We competed pretty well finishing 1st in the 2A and Under division. It was nice to get that first "W", but I realize we have a lot of work to do to be a favorite for the state meet.

Results are posted here.

Three Things

2008-09-03T17:50:00.000-07:00

1. We had our first CC meet last Friday, and we finished 3rd. I was very pleased with our results. You can read more about the Krum boys CC team here.

2. My training for the Steamtown Marathon has been going very well. Monday (Labor Day) I ran my longest run in training--26 miles. It took me 3 hours and 56 seconds to run it. The first couple of miles and the last couple were a little slow, but I ran about 6 min. pace in the middle miles. You can visit the Steamtown Marathon site here.

3. Our dog Mercy had a rough day today. She had her surgery to get spayed. She was not able to eat after 8 p.m. last night, so she woke up really hungry. Despite her whining this morning, we could not feed her. On the way to the vet, I guess she got a little car sick and threw up in the truck. However, she had nothing in her stomach so it just looked like big wads of saliva. Then, when she got to the vet, she was nervous so she peed all over the vet assistant. Steph picked her up this afternoon, and Mercy puked in her car on the way home. She has just been laying around all evening--you can tell she is still a little out of it and in pain. We are becoming pretty attached to Mercy. I hope she will be back to her old playful self soon.

Tired Legs

2008-08-28T18:55:00.001-07:00

My legs are writhing with pain tonight. I am coming to the conclusion of what has been 3 very good weeks of marathon training. I have run an 88 mile week, a 100 mile week, and tonight I sit at 61 with two days of training left. This last week of running has been in the midst of my return to school as a teacher/coach. It's amazing how much more energy you lose just standing up and teaching all day. At night, my legs seem to ache the most. Fatigue sets in about 8 p.m., and around 9:30 I am the equivalent of a zombie. In college, I would soak my aching legs after a hard running session in the school's ice bath. The water was always prepared and waiting for me at a comfy 50 degrees. Oh, what luxuries I had in college.

Tomorrow night is my CC team's first meet of the season. The majority of the boys have been working extremely hard, and I am anxious to see their progress. We lost several from last year's state qualifying team, but I am confident with persistent hard work and dedication we can return to the state meet in November. I am a little nervous about tomorrow night as it is my debut as the "head" coach.

Why I do it

2008-08-25T19:32:00.000-07:00

In the past few days, I have rediscovered why I chose to become an educator. I have noticed that my words of encouragement (however minor I think they might be) produce smiles on the faces of the kids I coach. One kid grinned like a possum when I said he was the "runner of the week" for last week. Another (a kid that has been struggling with injuries) lifted his head, puffed out his chest and gave me a crooked smile when I expressed my joy over how well he ran tonight. One kid's mom shared with me how her son went home bragging about how I had told him that I was really counting on him this year.

Tonight, I re-learned that I have the ability to motivate and inspire kids. Our school has been to the state cross country meet 17 times since the late 8os. As we were preparing for our run tonight, I told four different boys to go into the gym and count the state banners hanging from the rafters. One for boys basketball, one for girls basketball, one for girls cross country and one for boys cross country. The first came back (boys bb) and said 16, the second came back with a count of 1 (girls bb), the third came back with 6 (girls cc) and the fourth kid came back and said "16 or 17". This made us all laugh because it almost ruined my point, and I think the kids knew it. The correct count was 17. I looked at all of them and said, "Sometimes you have to remind yourself why you are doing this. You are a part of a great tradition at Krum High School. You are doing this for #18."

Afterward we did a 5 mile run. It was quite possibly our best run of the past week and a half.

Thank you Stephanie for convincing me that there is power in positive thinking! Thank you Monica for sharing your stories about how the little things coaches say can have a great impact on you. Thank you mom and dad for allowing me the freedom to pursue my passions and instilling in me the deeply rooted values that make me an effective coach.

100 Mile Week

2008-08-24T19:47:00.000-07:00

Finally, I made it to the end of the week with 100 miles in the training log. This is my first 100 mile effort since the summer of '06. Surprisingly, my legs felt really good today. I went to the track and did a track session this evening. 3 X 2MILE with 2 minutes joggin rest at 10:35, 10:32, 10:13. I was really pleased with this session considering the volume I put in last week and the ease in which I was able to run at 5:20/mile pace. I am feeling really good about my training at the moment and hope I can keep it up.

A Dog's Master

2008-08-21T19:04:00.001-07:00

It's true what they say that a dog cannot serve two masters. Since adopting our border collie about a month ago I have learned this truth. Steph and I started talking about getting a dog several months ago. I was really excited about getting a dog, and I only had one request--a male dog. I thought that would help balance things out since we have a female cat named Grace (and the cat is definately Stephanie's). In my head I envisioned my dog gracefully running beside me. I could see us playing fetch for hours in the park. And, at the end of the day I just knew my dog would lazily crash at my feet as I relaxed in my recliner.

When we went to the Denton animal shelter we found the perfect little male border collie. We knew this was the dog for us, yet, we (no I) was shocked when the Vet called to inform us that our little pup was in actuality a little girl. This is where the problems began! Since bringing our dog Mercy home I have learned that this little pup had already given her full allegiance to Stephanie.

Let me give a few examples. 1.) Stephanie can say, "Mercy, Go potty." And the dog responds by trotting off to find the right spot to take a poo. I say, "Mercy, Go potty," and she responds with that puzzled stare when dogs tilt their heads to one side and they are trying to figure you out. 2.) Since day 1 with Mercy, Steph and I have both tried to get her to play fetch with us. We have tossed the ball only to see her sit and stare. Well, yesterday at lunch we had a breakthrough. Stephanie successfully got her to fetch a toy and return it several times. I was so excited to see this, I had to give it a try. I grabbed the toy, knelt down next to Mercy, threw the toy, and said "Mercy go get it." She tried to bite my leg instead. 3.) Last night, I thought I would redeem myself by taking Mercy for a little run down the street, so I put her leash on and headed out the door. We got to the edge of the drive way and Mercy screeched to a halt. I stood out in the street making noises, shouting for her, telling her to come, doing everything possible to get her to follow me. She wouldn't budge. Tonight as I was watching the Olympics, Stephanie walked out the door with a little black ball of fur leading the way. She came back to let me know that the two of them had made a successful trot down to the end of the street.

As I finish this post tonight, Mercy is lying on the kitchen floor asleep. I'm quite sure she is dreaming about frollicking through green pastures, jumping through the air to catch frisbees, and relaxing on the back porch--all of course at her master's side.

Feeling the Burn

2008-08-20T18:34:00.000-07:00

In the last week and a half, I have put in some serious miles. Last week, I ran 88 miles. Then I ran my longest single run in over 2 years of 23 miles on Sunday. Today, I am definately feeling the burn in my legs. I ran 6 this afternoon but felt very sluggish. I am hoping I can regain some pep in my step tomorrow. As of today, I stand at 64 miles for the week and should easily get over 100 by Saturday. This is the most mileage I have put in since my college years. I am hoping this will prepare me well for an opportunity to win the Steamtown Marathon in October.

With all of the miles I have doing; however, I was humbled on Saturday while watching the Women's Olympic Marathon. According to an NBC report, China's #1 runner put in 750 miles a month to train for the Olympics. 750!! . . . . . . . . Let that soak in. ... . . . . . . . . . . . .That's about 190 miles a week! . . . . . . . . . . . . . . . . . . . . . . . . . 27 miles a day!. . . . . . . Crazy!

2008-08-19T15:57:00.001-07:00

I have the poem below taped to my desk at school. As I begin a new school year, my goal is to be true to myself and not cheat "the man in the glass."

The Guy in the Glass

When you get what you want in your struggle for self,

And the world makes you King for a day,

Then go to the mirror and look at yourself,

And see what that guy has to say.

For it isn't your Father, or Mother, or Wife,

Whose judgment upon you must pass.

The feller whose verdict counts most in your life

Is the guy staring back from the glass.

He's the feller to please, never mind all the rest,

For he's with you clear up to the end,

And you've passed your most dangerous, difficult test

If the guy in the glass is your friend.

You may be like Jack Horner and "chisel" a plum,

And think you're a wonderful guy,

But the man in the glass says you're only a bum

If you can't look him straight in the eye.

You can fool the whole world down the pathway of years,

And get pats on the back as you pass,

But your final reward will be heartaches and tears

If you've cheated the guy in the glass.

by Dale Wimbrow, 1895-1954

Running VS. Coaching Running

2008-08-18T18:36:00.000-07:00

The hardest lesson I have learned as a young coach is that some kids will never have the same passion or work ethic for the sport that I love. No matter how hard I try, I cannot seem to convince kids of the joy and benefits of running. While I find passion and excitement in my own running, I am starting to become frustrated as a distance coach. We had only 8 kids show up to our first cross country practice this evening. This is the worst turnout in the six years I've been at Krum. What's worse is that this is my first year at the helm. I am disheartened, but I know I have to do my best for the few kids that have made the committment to run. It will take great patience and wisdom to remain positive over the course of the season.

My Wife

2008-08-17T06:57:00.000-07:00

Since getting married in March, many people have recently asked me, "So how is married life?" Well, I have to say that marriage is great!! Mostly because I am married to the most wonderful woman in the world. I got up early this morning to do a long run from Krum to a random gas station in Denton (some 20+ miles away). When I asked Stephanie if she would pick me and my running partner, Coach Willison, up when were finished she didn't even hesitate to say "sure". Steph has been awesome in supporting me in my running career. I cannot thank her enough for standing by me as I pursue my goals and encouraging me along the way.

I thought a little bit about what these first few months of my marriage have meant. It sounds funny, but the the past 5 months of marriage remind me of several things--my Grandpa's old recliner, my morning cup of coffee, a run on a cool crisp morning, and my mom's buffalo chip cookies.

Okay, let me explain. Pappy (my grandpa) gave me his old recliner when I graduated college because they no longer needed it. That recliner has been my favorite place to relax for over five years now; it is well worn and occasionally I can still smell remnants of my grandfather's scent. The living room would not be as comfortable without that chair.

One of my favorite things to do is sip a cup of coffee and read the newspaper at the breakfast table. I know that makes me seem really old, but I find it very relaxing. After finishing my morning coffee, I feel like I can conquer the world. Without it, I really struggle through the day.

Running is best when done on an early morning when the wind is calm, the air is crisp and the temp. is cool. It seems that some of my best runs have come in the early Fall and Spring months when the weather is nice. It's on these days that I feel like one of running's Elites. Without these days to look forward to, it would be difficult to maintain motivation in the grueling summer and winter months.

Oh boy, my mom's buffalo chip cookies!! She used to send me boxes of them in college. I'm not sure what all she puts in them but they are great. In college I waited for her to send them to me like I was awaiting a paycheck. The cookies were usually gone in a matter of days. Those cookies helped me get through the "homesick" period of my early college years.

All of these things help make my life a little sweeter, a bit more relaxing, and keep me smiling. Steph has sweetened my life more than any of the above. It is hard to remember what my life was like before we met, but I know I thank God every day that we found each other.

So, how is married life?. . . . . . . . . . . . . . Well, it's SWEET!

In My Mind. . . . . I am an Olympian

2008-08-12T07:38:00.000-07:00

I had one of those moments on my run last night where everything just seemed to click. My intentions were to run an easy 6 miles (my second run of the day), but about 20 minutes into it I felt like I was gliding. I ran past the 3 mile turn-around point and just kept running. Some people describe this feeling as a "runner's high". I have never really liked that description because I don't think it does justice to the feeling that comes over you. It's a moment of clarity; a point where peace, beauty, art and spirituality intersect. These moments are often short-lived, but not this one. I ran like I was floating; there was no pain or stress; no worries.

I'm not sure what triggered it. Perhaps it was the welcomed cool in the air, the breeze holding my sweat at bay, or the Rolling Stones communicating to me You Can't Always Get What You Want through my IPOD. Maybe it was just that my legs felt fresh and my body was at equilibrium. Most likely, it was a combination of all of the above. I ran effortlessly. I was no longer excersizing or even running; I was simply existing. I felt as if I were a part of nature, like a leaf blowing in the breeze. I ended my run at 8.5 miles.

Still feeling great I went inside and turned on the t.v. to catch Michael Phelps swim the Olympic 200 meter free. I watched in amazement as he gracefully slithered through the water to capture gold for the U.S. You could see it on his face after he finished. He had felt it, he had one of those moments. It's passion for a sport that allows you to arrive at this state of athletic bliss. It's a combination of this passion, God-given talent, intelligence, and maybe a splash of good fortune that gives an athlete access into the world of elite sports. My run didn't take place in Beijing, it was on the country roads of Krum, TX. But on this night, I wasn't much different than Michael Phelps. For 8.5 miles, on a lonley road in a country town. . . . in my mind. . . . I was an Olympian.

The Wedding Banquet

2008-08-11T08:00:00.000-07:00

In my study today, I read the Parable of the Wedding Banquet. Matthew 22:1-14. To paraphrase, the parable is about a a king who invites many people in his kingdom to his son's wedding. Many people refused his invitation, so the king sent his servants to the street corners to invite anyone that would come. It was at the street corners where the king found his wedding guests. Of those that came to the wedding banquet, there was a man that appeared without proper wedding attire, so the king had the man thrown out of the wedding. Verse 14 reads, "For many are invited, but few are chosen."

The footnote in my Bible helped me understand the meaning of this parable. It reads, "God invites 'many' to be part of his kingdom, but only a 'few' are chosen by him. This does not mean that God chooses arbitrarily. The invitation must be accepted, followed by appropriate conduct. Proper behavior is evidence of being chosen."

The last wedding I went to was my own. I remember how important it was to me that I looked my best. I had to have the closest possible shave, I put on a splash of cologne, my nose hairs were trimmed, my tux was clean and wrinkle free, my shoes had a glossy shine, and each of the hairs on my head were held in place by healthy dose of hair gel. Our wedding was beautiful and no one threatened to throw me out. I had the proper dress; I fit the part.

The Kingdom of Heaven is near, the wedding day is approaching, so today I am reminded that I need to do some grooming. My life, my behavior should indicate that I am an invited wedding guest, that I have been chosen to attend the greatest Heavenly banquet of all.

Running Vegas

2008-08-07T06:53:00.000-07:00

This past week I was in Las Vegas for an annual golf/gambling retreat I take with some of my buddies. I'm not sure why I go because my golf game is very sub-par and analyzing the contents of my wallet would indicate that I'm even worse at gambling. The six days in the Nevada desert also took its toll on my running. We woke up very early each day and played golf in the morning, which left the afternoon hours available to attempt a run. Let's just say that running in temps of 105+ in the baking sun is not ideal training. I managed only 3 runs while away, a total of 28 miles in 6 days. I will say that my golf game improved quite a bit over the course of the trip, and we played some very nice but difficult golf courses.

With the 3 hour flight to Las Vegas and then back to Dallas, I managed to read a fantastic book, Blue Like Jazz. It is about one man's (Donald Miller's) understanding of Christian spirituality and his journey to find God. I identified with his struggles of selfishness, and admired his desire to love others more. I highly recommend the read, and I am considering reading some of the other works by this talented author. You can check his website out at http://www.donaldmillerwords.com/.

Finally, before leaving for Las Vegas, Steph and I rescued a 2 month old Border Collie mix from the Denton Shelter. She is a cutie that loves to play; we named her Mercy. Stephanie was stuck housetraining and taking care of Mercy, our cat Grace, and her parents' cat Oscar while I was gone to Vegas. I know it was probably hard on her--Have I mentioned how awesome my wife is?

Needless to say, I was happy to return to Krum and my beautiful wife last night. I ran an easy five this morning in a comfortable 85 degrees.

Windmill 10K

2008-07-30T19:34:00.000-07:00

This past weekend, Steph and I travelled to San Francisco on vacation. While there, I ran a 10K hosted by the DSE Runners Club. The race started at the old Dutch Windmill in Golden Gate Park. It was an out-and-back hilly course along one of the park's primary roads, Kennedy Drive. The race was organized by DSE Club member Kennet de Silva, who was raising funds for the Sri Lankan Runners Fund (http://www.srilankanrunnersfund.com/). Their purpose is to raise funds for struggling runners in Sri Lanka.

With no watch, it was difficult to check my progress along the course, but I still managed to win the race in 32:16. Check the results here.

Running without a watch

2008-07-30T07:20:00.000-07:00

There is a spot on my left wrist about 2 inches wide that is smooth to the touch and around 3 shades whiter than any other part of my body (which is pretty WHITE if you have seen me with no shirt). My wrist now feels naked without the Nike running watch that was it's companion for over a year. The watch, a gift from my beautiful wife Stephanie, finally gave out. A runner becomes incredibly dependent upon his/her watch, frequently looking at it on the run for a steady stream of feedback (whether postitive or negative). I have run without my watch now for over a week. Out of habit, I still reach for the stop button every time I pause to cross a busy street, tie a shoe, or fend off a dog attack. My watch was my way of measuring how far I had run; I knew if I ran for an hour that I had completed at least 9 miles.

Without the running time strapped around my wrist, I have been simply running on feel. I run until my legs begin to feel tired, then I stop. Surprisingly, the fatigue usually sets in about an hour later. However, what I have noticed is that the runs seem shorter. An hour run seems more like 30 or 40 minutes; time seems to pass by at a much faster rate. Perhaps the running watch provides too much feedback. I know with a watch, I would constantly look down at my time to check my progress only to discover that I still had 50 minutes of running left to do. I have also been able to run at a much more relaxed pace, paying attention to how my legs feel instead of trying to push and run a route faster than the time before.

Still, it seems strange to start a run without pushing a START button. I intend to send my watch off for repair, and I look forward to getting it back soon. But, I think it would be a good idea to incorporate some "watch-less" days of running into my training, especially on easier recovery days where pace is irrelevant.