1,000 miles (x2)

2010, I am happy to report is the first year that I've logged 1,000 miles running.The year-end total is 1,030, so it's actually less than 20 miles per week - so it's no great accomplishment, but it's the first year I've been healthy enough to log consistent miles without any major setbacks.

Last weekend Beth, Adele and myself also drove 1,000 miles round-trip to see my parents in South Carolina.  Both my brother and sister (and her son) were home so it was fun having the whole family together, and technically it was Rock Hill's first White Christmas in 40 years.  The snow didn't come down until Christmas evening, but it stuck and was enough to make a snowman with!  (And tear it down).

My brother Tim, and nephew Daniel

Adele wasn't great about opening presents.  She was pretty happy with the first one she opened and would have been happy to play with that the rest of the day.  In fact, she'd just be happy to play with Mr. Potato Head's glasses:

All in all it was a successful trip, with Adele lasting 8 hours in the car each direction (we traveled by night so she would sleep).  It wore us out but was totally worth it:

Adele with Grandma and Papa

Merry Christmas!

The Last Mile Race Report

Quick Note:  Donald over at Running and Rambling is giving away THREE pairs of New Balance MT101 trail runners!  Head over to RunningandRambling.com to check it out.

On the last Saturday of the year, the Perry County Road Runners host a five-mile race in the tiny town of Duncannon, Pennsylvania.  Most years, I miss this one just because of the timing, but with Christmas being the last Saturday of the year, this year the race was pushed a week early, so I got my chance to beat my 42:10 time from 2007 (and go for my fifth PR of the year).

We've had a cold December this year, and Saturday was no different - I saw a bank sign showing a 28-degree temperature reading at the start of the race.  Remembering the limited parking situation from three years ago, I got to Duncannon early, got my race "number" (they didn't have numbers, just the part that you would normally tear off to pin to your shirt) and took my time warming up.

It seemed before the start that most runners weren't entirely sure where the start line was, and the gun (airhorn, actually) ended up going off a little late.  I was a little surprised to find myself among the first dozen or so runners off the line, but about a quarter mile in I glanced at my Garmin and realized the reason why - I was running at a 6:18 pace.  Before the race I felt the best I could probably do would be around 37:30, so running over a minute per mile faster than my goal pace and feeling fine was quite the surprise!

I let off the gas some, but not a lot.  I finished the first mile, which was relatively flat in an even seven minutes.  The next two miles were uphill, so I didn't worry about my fast first mile pace - I'd lose that time quickly going uphill.  If I could reach halfway in less than 20 minutes, I knew I'd be in good shape.  The second mile passed on the side of a hill at the 15:00 mark.  I didn't get an exact time for halfway, but I was still under 20 minutes when my watch read 2.59 miles, so I knew I was on time.

Shortly after third mile marker (when my average pace had slowed to 7:44), the course went straight down back into town.  I relaxed some on the downhill and I could tell the effort was getting to me.  I can't remember the last time I had so many people passing me on a descent.  But I knew that the last mile was deceptively long - not literally, but at least psychologically and I'd need to conserve some energy for it.

When I reached the flat last mile through town I had reduced my average pace to 7:30 - all I had to do was sustain that pace and I'd be right where I'd hoped to be at the finish.  This is where training to suffer really kicks in.  My ribs all along my right side was aching and I had a side stitch (which I almost never get anymore) in the same area.  My pace lagged for a while, then in the last half-mile I recovered and was able to push hard for the finish.

I crossed the line in 37:25 - my fifth PR of the year!  I doubt I'll come close to another year like this - next year I've penciled in two personal bests for the marathon and 50K - maybe I can scrape together one more for a total of three, but five?  This has definitely been my best year ever for racing.

After the race I had the surreal experience of someone who recognized me from this blog.  Kyle (who commented on my Hands-On House Half Preview) introduced himself just after I finished.  I recognized him as the guy on the descent that I tried to determine whether he was in my age group as he passed (he is - and took third place for the 30-34 age group, knocking me off the 30-34 podium).  Kyle graduated from Messiah College the year before I did and it was pretty cool meeting someone who took such a similar path in their running after college.

I enjoyed some chicken corn soup, waited around for the awards and then headed home.   This was definitely a good race - although there were times during it when I thought I had blown it from my fast first mile to the slow descent on mile 3, which makes me realize there's still room for improvement and will push me to do better the next time Christmas is on a Saturday.

BRRRRRR....

Please humor me for a few minutes while I pile on about the weather.  All you have to do is browse Facebook for a few minutes and you'll know that it's cold out.  And the thing about the cold, that while it can be a great time to run with a lower risk of dehydration it's also a big motivation sucker.

While getting up at 5:00 AM to run mile repeats in the dark in 25-degree weather looks like a good idea on paper, it's actually really hard to abandon your warm bed and bundle up for an hour experiencing the paradox of finding it hard to feel warm while simultaneously sweating like a pig. 

So, after this Saturday's race I'm done with speed work and mostly done with getting up uber-early to run.  I'll still get up that early to spin on my bike (indoors) or do some strength work, but I'm not going outside unless I really feel I need the miles and can't get them on my lunch time.  I'm going to spend January and February building my aerobic base by piling on easy miles and spinning at relatively low intensity on the trainer.  Which means lots of lunchtime runs (which are plenty cold enough - and not dark) and fewer rest days, but by running at a lower intensity, I should be okay to make that trade off.

For some reason this cold weather is bringing about my old bad habits of eating way too much junk food.  Or maybe it's just the availability of junk food this time of year?  I had been participating in the Fat Cyclist's "Lose 10 Pounds by Christmas Contest."  I knew it was a long-shot, but I was allured by fantastic prizes.  I was good for about four days, then succumbed to Oreos, ice cream and pizza.  And of course, Beth is still baking, so I am still eating.  At least I haven't gained any weight.  Well...much weight anyways.

This time of year also means Christmas lights and with our new house I was pretty stoked about decorating the outside.  Beth keeps calling me "Clark" for my enthusiasm for outdoor illumination.  But really, I think I could do more:

Next year, I plan on going a bit more "vertical".

Gear Review: THE GRID Revolutionary Foam Roller

For a few years now I've been semi-regularly using a foam roller to loosen up my legs and work out all the gunk that builds up in them.  However, it didn't take long for that first foam roller to get a little misshapen.  Having my body weight always pressing into the center of it forced it into an hourglass shape.

I didn't replace it, since it still seemed to work just fine, but then I started seeing ads for the TriggerPoint GRID.  It look different and possibly more effective than a standard roller, so I decided to try it out.

Looking at it you immediately notice the Grid's texture., with the foam shaped into a pattern using three different shapes to massage your legs (or back or side or whatever you need it for); there are large squares (described as "Low & Flat" in the literature that came with it) that is supposed to feel like a forearm or palm, There are small squares (described as "High & Firm") that are supposed to feel like finger tips and there are rectangles the length of the large square and width of the small square (described as "Medium & Tubular") that are supposed to feel like your finger and thumb.

THE GRID below my old roller - notice how my old roller narrows in the middle.

You can't see it in the picture, but THE GRID is a hollow tube with less than an inch of foam surrounding a hard plastic cylinder.  TriggerPoint advertises that THE GRID never loses its shape, and I believe this is why.  The hard plastic is really hard, so the only thing really reacting to the pressure of your weight is the layer of foam on the outside.

Of course the real question is, does it work?  That is, is it any better than a standard roller?  The first day I tried it, and I could barely stand it.   I typically do my hamstrings, IT band, quads then groin/inner thigh  in that order.  For the hamstrings I could tell it gave me a little extra, but when I really felt it was on the IT band and quads.  I've been able to handle a standard foam roller on my quads and IT band for years.  Never felt like it was too much (except for at the very beginning).  When I tried THE GRID, I nearly went through the roof!  It was like starting all over with a foam roller.  It really took rolling to the next level.

In conclusion, THE GRID is for you if you've used a foam roller for a while and want one that is durable and will really work the gunk out of your muscles.  If you've never used a foam roller before, I would not recommend THE GRID.  A standard foam roller can be difficult to adapt to, and THE GRID takes it to a whole new place.  I'd recommend starting with an inexpensive standard roller, then once you can use that without any pain to step up to THE GRID.

The GRID Revolutionary Foam Roller is available at Eastern Mountain Sports and  Road Runner Sports.

Does This Mean I Get a Discount?

APS Update:  In addition to their Cyber Monday sale (which lasts until December 6), All Pro Science is offering a free bottle of Complete Immune+ with any purchase over $40.  Also, if you miss the Cyber Monday discount, you can still use code "FNF" (for Friends 'N Family) to save 30% on your next order.

Apparently there is some misinformation out there floating around out there about me.  Somewhere, somebody believes I am at least 19 years older than my actual age.

You see, the other day I received this in the mail:

I didn't think much of it, until saw what was inside:

According to the AARP, I am fifty years old.

I can only think of three reasons this may be:

1.  I have that Benjamin Button disease, which means I should definitely be running much faster over the next 10 years.  I definitely remember looking younger, but they say that your memory is the first thing to go.  Or was that your hair?

2.  I was conceived in a test-tube in 1960, but not physically born until 1979.  Unfortunately this only means I can join AARP at 31, and I totally missed out on getting my driver's license and voter registration at birth and drinking beer when I was two.  But now that I know, I look forward to getting my first social security check when I'm 46. 

3. It's a government conspiracy.  I haven't figured it all out yet, but I'm pretty sure it involves Medicare, routine surgery and possibly a black helicopter.