Pushing that Rock Back Up the Hill

Yes, I am feeling like Sisyphus lately. In case you are not up on your Greek legends, Sisyphus was punished with the task of having to push a big rock up a hill, only to have it roll back down to the bottom where he had to do it again, over and over, forever. This guy.


As you longtime runners know, this is a pretty good metaphor for our training cycles. We work and work and get faster and faster, and then something happens - an injury usually, or just some downtime - and the rock rolls down the hill, and we have to get back in shape all over again.

I was near the top of the hill in 2012. I was running faster than I thought possible. Got my BQ and many other PRs. And then my knees started whining and complaining and I had to take some downtime. Early 2013 I started back up the hill and got in pretty good shape and was running some good races...and then my feet started hurting, and plantar fasciitis kicked that rock back down the hill.

So now I am back at it. Pushing that rock back up. Seems like it gets bigger every year. Or maybe it's me getting older. But at least I am seeing some progress. That rock and I are moving up. And I have some goals up top I want to get to.

Since my triumphant Surf City pikermi, the foot has only been complaining mildly, so I am back into 3 days a week of running. Last week I did 5 Tuesday, 6 Thursday, and 8.2 Sunday. Pace is slow, but I'm not too frustrated, because I'm really just happy to be out there. I know if I keep running, the conditioning will come back. I'm looking forward to re-joining my mountain goat group next week. And hopefully back with the speedy track-work group by March.

Meanwhile I have been cross-training. I managed to have my best month of biking ever in January, with 124 miles. I am looking at breaking my record annual biking mileage of 344 miles this year. I am almost half way there already! Still considering getting back in the pool and doing a triathlon this year too.

Yes, that rock will always be there. And I will always be pushing on it. Because that's what we do.

Surf City Loopfest: The Legion of Boom!!!

In case you were wondering where all those sonic booms were coming from on Sunday, it was from out here on the left coast, where Loopsters got together and decided to smash all expectations at the Surf City Marathon and Pikermi.

Boom!!! Three BQs! Boom!!! Seven, yes, SEVEN PRs!!! Boom!!! Two AG awards! Sixteen Loopsters were racing, and not one disappointing run! Loopfest race day magic was in full force! Goals were shattered, spirits soared, 2014 expectations were flying high! It was a GREAT day on the beach-side race course. But that was just the highlight of a Super loopfest weekend!

OK, take a breath, and I'll back it up a bit.

My battles with PF are well documented, but briefly, I haven't trained regularly since September. I stubbornly did two pikermis in November and December and probably delayed my recovery. But since Rehoboth I took 6 weeks off with no running, saw some progress, and had 4 tentative runs in the last two weeks that went pretty well. 3, 4, 5, and 6 milers. Then Wednesday I did a 4 miler that hurt worse than the others and I got a little depressed again. I knew I should skip this race and be careful and rest it. But it was a loopfest! Everyone was staying at my house! Mild Sauce pledged to run/walk with me as slow as I needed to! So I ran it.

The evolution of my plan for this race:

1. Skip it
2. I guess I can pick up my bib and start it and turn back after a mile and head to the beer garden.
3. Well maybe I could do the first loop and then cut back for 8 miles total.
4. Well, it shouldn't hurt too much to just walk the rest, right? Sub 2:30?
5. Hmm, that 6-miler went pretty well. I guess I could just run easy as long as the pain stays away and run/walk the last 5 miles. Maybe sub-2? I don't want my first over 2:00 half on my record...
6. Shoot, the pain is back. I should really skip this race.
7. I can't skip it, idiot. Just see what happens.

So that's where I stood on race morning.

Friday, Loopsters started arriving. I had 9 staying at my house. These 8 plus John Wayne who came in later.
 It's always so much fun to have the guests. They were all gracious and thankful, but it was seriously my pleasure to have them there.

Here is the whole group with the locals added in.


Friday night we all descended on Anna Bananas house, and had enormous amounts of delicious food.

Saturday, AtomBuddy came over and made pumpkin pancakes for everyone. It was a beautiful sunny day, so we decided to head to the expo early and spend the afternoon at the beach.



And we got our group shot.

We managed to squeeze in a quick happy hour beverage at the nearest bar we could find, and then had an excellent Italian carbo-load dinner. I had the risotto with lobster chunks. Yum! Dinner out with loopsters is always a blast. Even when some old guy in a bad toupee is singing Volare at the piano.

Race day! The three marathoners were up and out before 4AM. The rest of us got to sleep in and didn't leave until 5. John Wayne helped KT up my bum foot.


Leaving early and picking the farthest parking lot worked great. No traffic. No line at the bus. Just pitch black and cold.

We got to the expo and tent and chilled (literally) a bit.

But then we all marched up to Misti and Nate's hotel room right next to the start line, 8 floors up, and got a great view of the marathon start. We stayed warm and enjoyed the indoor plumbing. Awesome. But then it was time to run. I was ready.

The Sauce was there for support, and her frequent screams to Seahawk fans kept things lively. We saw JB and Alice as they were there to cheer for us. We backed up to the third wave and planned to just go at training run pace, maybe 8:30ish?, and enjoy the day.

The foot felt pretty OK at the start. Hurt a bit, but nothing major, so we cruised along. 8:34, 8:18, 8:12. Pace felt good, foot felt good. Happy times!



Mile 4 had a little hill. In my sorry fitness shape I slowed a bit and had to catch my breath at the top, but on the way down, I was still feeling good! 8:27 up, 8:10 down. Five miles in and things were just peachy! We looked for loopsters in the big crowd (15,000), and managed to see a few. Then we were back to PCH for the long out and back.

The foot pain was basically just a dull ache that never spiked into angry bee stings like it did at Rehoboth, so I kept running. I was getting fatigued, but not too bad. I was pretty sure sub-2 was a done deal. I thought maybe a walk break after the turn around at 8.

But, didn't need it. Kept going. 8:13, 8:15, 8:13. In mile 9 I walked through a water stop and took a little breather. Legs were getting sluggish. 8:34  But then I just kept on going into the sun and headwinds. By this point I knew it was a good day. We saw a camera guy and nailed this one.




Miles 10 and 11 had a little uphill, but I cruised on up, 8:13, 8:23. Getting tired, but did the math and knew sub 1:50 was in my sights. Might as well finish strong. We started pushing it a little. Legs were tired, my breathing started getting heavy. But hey, it WAS a race after all. Sauce tried to push me, but I didn't feel the need to go too far into the pain cave. Comfortably hard. The marathoners joined the course in the last 1/4 mile and we saw Roger just ahead of us! Couldn't catch him though as he was running sub 7 on the way to his BQ! But I finished with 8:04 and 7:58, and a 7:11 pace for the  last .17. Boom! Expectations crushed! Injury belittled. Loop awesomeness affirmed. 1:48:49

We were happy.





Then we got some clothes on and started the party at the beer garden. Loopsters filed in and we heard all the good news. One great report after another. Happiest place on earth!




Eventually we made it out of there and back to my place where the partying would continue. Super Bowl Party! I jumped on the Seahawk bandwagon with Roger and Sauce, and that made that boring game VERY exciting!


Special guest Jacqueline Hansen was there, along with her home-made cookies (which were delicious) and she inspired everybody - many of whom left with signed books!


And there was much partying...



Jacqueline tells Dean what it takes to go sub-3....


A little Apples to Apples caused much merriment.


It was a fun night, a great weekend, typical loopfest.

I thought about putting our faces on this poster but my photoshop skills are nil, so just imagine it. Or do it for me.


Ready to do it again in 3 months at Flying Pig! I'm hopeful my foot will allow me to train enough to get back under 1:40.

Life is so good.

Feels Like The First Time

It started out a little awkward. The body was not reacting properly. It had been so long! But soon I got warmed up and started to remember how everything worked. I started to get into that regular rhythm. The breathing got heavy. I started to get sweaty and stinky. There may have been some moaning and groaning. But soon the endorphins were flowing and a big smile was on my face. Yes, I ran today!



After 40 days without, I put 3 miles into the spreadsheet today. The heel has very slowly gotten better. The pain is not quite gone, but it's very manageable. For the last two weeks or so I have been wearing these things

in my shoes all day long. And it really helps. Also I have been stretching the PF a lot by pulling my toes back, and stretching and sticking my calves and achilles. It's a gradual process, but I am seeing progress.
Enough so I decided to try and run on it. For my 3 miles, I barely felt the heel, so that made it a success. But, DANG, I have really lost my fitness! It was hard work just to jog at 9+ pace, and I stopped to walk twice for a breather. But who cares. I was happy to be running, and happy that the heel wasn't complaining.

Now 6 hours later, the heel is bitching a bit. But I think I can deal with it. I will just continue my routines, and add miles very slowly. I'm thinking another 3 on Tuesday after two days rest, and then maybe 4 or 5 next weekend if the pain is staying low. Fingers crossed.

Meanwhile, I have been biking a lot. I got the road bike out for the first time in 2 1/2 years on Thursday, and it felt good to go fast and work hard. The heel has no problem with biking! So I'm going to do 20 miles tomorrow before football. I'm thinking maybe this is the year I do another triathlon. I noticed that my best running was the year right after my heavy triathlon training. Since I can't run too much for now, I might as well do more cross-training! Staying positive!



And of course, the Loop is coming to visit in two weeks for Surf City. Well, about a dozen or so anyway. Looking forward to another great loopfest!

I may not be running, but I still have goals

I've been scarce around these parts lately, because when you're not running, there's not much to say that isn't just depressing. But I still read. And dream. Although the near future is dark and dreary, I still have high hopes that 2014 will be a good, nay, a great year!

Let's see what's on my wish list...

Assuming I get back into it sometime by Spring, I plan to be at the next major Loopfest - Flying Pig in Cincinnati on May 4!

But wait, before that is Surf City on Feb 2nd. I'm going to pick up my bib and shirt. Maybe I'll run a little. I certainly won't run the whole 13 and set myself back like I did at Rehoboth. But my bib should get me into the beer garden. And I have ten loopsters crashing at my pad, so the weekend should be full of amazing!

The rest of the year is full of possibilities, but nothing definite yet. But look at these options!

Late June - Western States 100, crewing or pacing some lucky loopster - TBD! Possibly after doing Double Dipsea the day before.

July - Tahoe Trail 100 - again, crewing or pacing perhaps

August - Hood to Coast - OK that IS definite! Team Awesome Loop All-Stars will be tearing up Oregon!

October - I hope to do the Skyline to Sea 50K through the Redwood forests near Santa Cruz

November - I am in the NYCM lottery. You never know... I am also planning our annual golf trip in Santa Barbara with a half marathon along the coast there.

Other than that, if training goes well I would like to do a marathon in the fall. Not sure where. And who knows where I may just drop in for loop-meets? Shamrock? Boston? Marshall? Rehoboth?

As for goal times...Well, I'm going to just forget about that for now. I haven't trained since September so it will be a slow return to form. Not expecting any PRs. Going to enjoy running for fun this year. More goat runs, more trails, more cross training. I have a goal to beat my record annual bike mileage, which shouldn't be too hard.

As for the PF. It is still stubbornly not going away. Very slowly it gets better, but I am going to wait until the pain is really gone before I test it. Well, nearly gone. I don't know. I change my mind daily. Probably at least two more weeks before I do a test run.

Enjoy your runs!

Bangle's 2013 Year in Review

In the gloomy despair of injury downtime, it is easy to forget everything that happened before it all went to ****. But despite a hobble to the finish line, 2013 was actually a pretty freaking amazing year!

I started out in January on the rebound from a long bout of runner's knee. But the knee was strong and allowed me to ramp up to marathon mileage just in time for Boston training. In February the Loop came to California for Surf City.
 
Since I was not in racing shape, I agreed to join the PegLeg pace crew with Mild Sauce and Atom Buddy, and we coaxed Peg to her first sub-2 half. The usual loopfestivities followed...
  In March I found a little 5K to test my speed, and found I was only good for a 21:01. Not bad, but work to do.


In April my dreams finally came true and I got to run the Boston Marathon after 35 years of running. I was a little nervous. It was exciting and fun and everything I hoped for. And sharing it with a bunch of loopsters helped make it even more special. I ran well for 20 miles, and then hit the wall as expected and shuffled in happy as a clam anyway. 3:45 was just fine.
 
I took that marathon training and went and signed up for my first ultra - a 50K on Portland trails with the Matz and the Sauce to keep me company. It went perfectly and I cruised the whole way to a solid 5:39 debut and felt like I could have kept going for miles!
 
In June I met up with the same crazy trail folk and conquered Double Dipsea for the 2nd time, crushing the spirit of young Mr. Bacon in the process.
 
July meant more speed work, starting with a 4th of July 5K in 21:07. Which was just fine considering it was only 5 days after the quad-crushing double dip.
 
Then I moseyed up to Santa Cruz to see Medievalist and do the Wharf to Wharf 6 mile. Goal accomplished - Sub 7 minute pace and a PR of 41:45.
 
August I took a few shots at a sub-20 5K. First I had 5 minutes of glory in Cincinnati before a 5K became a 2.4K.
 
 Then I had a good race at the beach, but could only manage 20:16.
 
September I knocked off another bucket list item and did the Mt. Baldy Hill Climb with Atom Buddy, climbing 4000 feet in 7 miles.
 
and then took another shot at the 5K, but flamed out and only managed 20:59.
 
In October I bounced back for a 10K, and managed an over 40 PR of 43:14 in Manhattan Beach.
 
My Grand Canyon Rim to Rim run was cancelled by the government shutdown, but by then my plantar fasciitis was really getting to me anyway, so I was grateful.

I still had races signed up for though. So I did a little 5K in Texas,
 
finished a half in Savannah.,
 
and a half in Rehoboth to cap off my first year of coaching.
 
So with that I am calling it a year. 1,103 miles. 14 races. 5 PRs. Literally infinite happy memories.

(and by literally I mean figuratively).

Merry Christmas to all you Loopsters who have made my life much happier. Looking forward to another epic year in 2014. Life is good.

Pikermi #30 - Running for Fun in Savannah

Forgot to put this one up - from Nov 14th

It's November, and time for my annual reunion trip with my high school buddies, where we travel somewhere warm, play golf, eat and drink more than we should, and run a race.

This year we chose Hilton Head in South Carolina, and found the Savannah Rock n Roll Pikermi nearby to fulfill our running mojo. There were 7 of us (down from ten after some cancellations) and we stayed in a big beautiful house next to the beach on Hilton Head Island.

Thursday we all arrived in Savannah, and the first stop was the race expo to pick up our packets. Then we did a quick walking tour of the city, which is filled with beautiful squares with huge old oak trees and refurbished old mansions. We sampled the local food and beverages before driving up to Hilton Head.

Friday we golfed, and the less said about that, the better.

Saturday we were up early for the hour drive back to Savannah, and a ferry ride to get to the starting line. It all went smoothly, and we ducked into the race hotel where the bathroom lines were reasonable. For real toilets! Score! It was a mob scene in the hotel, with some of the 18,000 runners scurrying around.

We headed out into the 50 degree weather (perfect!) dropped our gear bags and made our way to the corral with ten minutes to spare. Pre-race shot: Happy and excited!

Six of us were running, and 4 of us started together with a goal in the low 1:40s. My plan was to stick with them and run for fun. Enjoy the race and not worry about time. Since I have hardly run in the last 5 weeks due to plantar fasciitis, I had no business trying for a good time. I was happy just to be running. My heel hurt so bad after my last run 5 days earlier that I considered skipping the race. And I probably should have if I was focused on healing. But I decided I would rather run it and suffer the PF setback than skip it.

So off we went, T, K, S and I, running together at 8 minute pace through mile 1, and then picking it up a little in mile 2. T started to pull ahead a little then, and K started to drop back. I ran with S at a comfortable but solid pace through the first 5. T was still barely in sight, and we assumed he would be caught later. He had pulled us a little faster than I wanted, but it was still feeling good.
7:56, 7:43, 7:27, 7:32, 7:42

My heel was fine for 3 miles, then I started to feel it. But it was just an annoyance for a while. The course was a little boring at first, but then we went through the older historic section, around the squares and under all the huge trees and hanging moss. It was really pretty, and the crowd support was good. Very fun race!



Mile 6 or 7 the heel was hurting more, and my lack of conditioning was starting to be apparent. I had to reduce my stride some. I told S I had to let him go and relaxed the pace a little.

At mile 8.5 I knew from the map that I was only a few blocks from the finish area. After that it is basically out and back, so it was my last chance to bail and DNF if I was hurting. Well, I was hurting, but it wasn't too bad, and I knew I could finish, so I kept on. It was a good effort, but I wasn't dying. It was fun to enjoy the race spirit.
7:34, 7:40, 7:47, 7:50, 7:55


 The last three I was just running with the crowd, trying to maintain sub-8 pace, but the heel hurt on every step, so there was wincing, and stride adjustments, and gritting and bearing. I had enough left so I pushed a little towards the end to improve my time, but I honestly didn't have too much to give. So I cruised it in and enjoyed the cheering.
8:06, 8:00, 7:56

There were over 30 photos on the official site. Here are a few approaching the finish.







 1:41:40. Not too shabby for an old gimp. I was happy to be under 1:45. I met up with S and T soon after the finish. (S won in 1:39:55, T faded to 1:41:27 - I almost caught him! K had a rough day and was over 1:50. My bro started further back but ran a 1:45 PR)

The finish was at a large park and was a great atmosphere. I got changed and got my one free beer.

Happy runners!


We had to walk over a mile to get back to our car. And the heel complained loudly, but what the hell. Mission accomplished! I took some pain pills and started the recovery.

Sunday we drove up to Charleston and walked another couple miles looking at beautiful houses and stuff. Like this one.

Monday we played one more round of golf before heading out to our respective homes in Minnesota, New Jersey, New York and California. Good times!

Now I am taking at least two weeks off and hoping for healing.