L-Five Trail Run Report (14.25 Miles)

My trail run today was my longest to date, just over 14 miles. Also, I had the distinct pleasure of running with a few other people from the North Texas Trail Runners club: Steve Barlow, Jay Teinert, and Kay Scott. I met a few other runners at the MADD shelter but didn't capture their names.

I am two weeks away from my first milestone race, the Rockledge Rumble 15K trail run. My run today was 4 miles further than the 15K distance, so I am more than ready and I am confident I will complete the race strong.

Somewhere along the Northshore Trail.

Almost Tapering

I had a good run today, a little over 7 miles. I wanted to see the starting line for my upcoming milestone race, the Rockledge Rumble 15K. So I asked my wife to drop me off at Rockledge Park, the furthest south east point of the Northshore Trail, and I started my run from there. I'm not really sure how they plan to route runners from the starting line to the trail, but I'll figure that out on race day.

I ran the trail until my wife was finished her errands. Then she met me at a road near the trail to give me a ride back home. If I didn't have to get back to work, I probably would have kept running. I'm at a point now where my available time, not my legs or my lungs, is becoming the limiting factor in my distance. I am pretty excited about that. The transformation is actually happening!

Map from dailymile.com

Bend Impossible

"Now bid me run, and I will strive with things impossible."

Running With Your Dog

I wanted to change it up a little bit for my trail run today, so I run with my dog, Tucker. We only went 2 miles as our test run. He did awesome! He stayed close the entire run and was very responsive. I will definately take him out on future runs.

Tucker, running on the Northshore Trail

Seven is Heaven

I absolutely loved my run today. I took a rest day on Monday and had to travel for business yesterday, so today was my first opportunity to run the trail this week. Of course, I headed out to the Northshore Trail.

I ended up running just over seven miles and it was almost heavenly! The temperature was in the mid-60's, there were very few people on the trail, my legs and lungs felt great, and my pace is still improving. And the best of all... STILL no injuries!!!

Week 14: A Weight Loss Milestone

I've now passed the half-way mark on my weight loss goal. Yes, I've lost a total of 26.6 lbs and have another 23 lbs to go. YA BABY!

I am definitely getting the hang of this weight loss thing. I seem to be getting a feel for how much to eat each day and I continue to make good decisions about what I put into my body. I am focused on fueling my body for endurance and I try to make every eating and drinking decision with that in mind.

I am also become more comfortable with eating at restaurants. I've become better at estimating the points in certain foods and only eat the quantity that I should, instead of finishing the entire plate of food.

Where do we go from here? I will just keep doing what I am doing. I've been told that the lbs become harder to burn as you get closer to your ideal weight. I'm not worried about it though... I will just remain focused. The pounds will come off, slowly and surely.

L-Five Trail Run Report (13.7 Miles)

I have now exceeded the half-marathon distance. I am going to have to rethink my milestone race plan because my distance is increasing at a faster rate than expected. Maybe I will shoot for the marathon distance for my winter race.

For now, here's my L-Five report for this week.

The "Concrete Bridge" on the Northshore Trail

Back At It

After taking a couple of days off to recover from my spider bite, I am back running on the trails. I really missed it!

Yesterday I ran about 6 miles, and I did about the same distance today. I did both days at a faster pace than previously, around 12 mpm or so, and both without injuries. I really think I've reached a turning point in my trailing. Hopefully now I can increase my mileage and remain injury free.

Here's a few pics from my run today on the Northshore Trail:

Bite Me!

Not the actual spider!

I was planning to rest yesterday but went running instead. During my run I was bit on the head by what I assume was a spider. It felt like someone drove a nail in the top of my head. I didn't actually see the little critter, but it hurt like a mother!

I finished my run and then headed back home. My head hurt a little last night, but I wasn't experiencing any other symptoms, so I just ignored it.

This morning when I awoke the left side of my neck is swollen, I have a headache, and I'm achy all over. I feel like I have the flu. I think I'll head to the doctor to get checked out.

By the way, I ran 7 miles yesterday on tired legs from my Sunday run. I'm definitely improving.

Week 13: Still On Track With Weight Loss

I lost weight again this week, only 0.2 lbs, but I'll take it. I was concerned about gaining because of eating out at restaurants during my business trip last week. But I guess I was able to balance it out with the adjustments I made the rest of the week.

I find that I am not using the Weight Watchers tracking as much as I did at the start, probably because I am developing a feel for the proper amount of food to eat and roughly keeping track of the points in my head. But I need to be careful to keep my eating under control. I am still making good decisions about the quality of the food I am eating and intend to continue.

I am on the boarder of losing 50% of my goal weight, or 25 lbs. When I think back over the first 25 lbs, they came off pretty easily. I am expecting the next 25 lbs to be a little more difficult to shed. But I will remain focused and achieve my goal.

L-Five Trail Run Report (12.5 Miles)

Something has definitely changed. My long run today was almost effortless. If I didn't have somewhere else to be (Cowboys game), I probably would have kept running!

I will expand on these below, but for now I will say that my legs were strong, my lungs did not bother me, I know I am in better shape than previously, and losing weight makes running easier. I've also found a running stride that feels natural and allows me to run injury free. So, all combined together, I ran further and faster than previously, and loved every minute of it!

Running through the bamboo forest along the Northshore Trail.

Trail Running Fitness Test (10:39)

About six weeks ago I tried to develop a way to measure my fitness level. I settled on a trail running fitness test that was intended to measure my fitness level by limiting my speed on a trail run based on a heart rate ceiling. However, after thinking about it quite a bit, the setup is quite complicated, and the variables that can affect the test are endless. I think a better measure is just to see how fast I can run a measured course. I expect as my fitness improves, so will my times.

So I carved out a new part of the Northshore Trail for my new trail running fitness test, from Murrell Park to the concrete bridge and back. The distance is about 2.4 miles.

Chicago Run

I am in Chicago on business and was able to get out for a run after work and before dinner tonight. I left from my hotel beside the Merchandise Mart and headed east along the river until I arrived at Lake Michigan. I ran around the area a little bit before heading to the north side of the channel and into the Navy Pier. Than I headed north for a while and zigzagged my way through town and back to my hotel.

Week 12: I'm Still A Loser

I weighted in this morning and was pleased with the result. I lost another 2.2 pounds, a little more than intended, but I won't argue with it. That brings me to about a half a pound away from 50% of my weight goal and the lowest weight I've seen on the scale in 20 years!

When I think about 25 lbs, and having another 25 lbs to go, I am very excited. I can't imaging running miles on the trail holding a 25 lb weight, let alone two 25 lb weights! I can already see how reducing the weight is lessening the impact on my body during my long runs. I also feel an increase in energy, probably a combination result of quitting smoking, improved nutrition, weight loss, and the ongoing exercise.

Revenge Run (12 Miles)

I had a great run yesterday, but it wasn't good enough. By that I mean that I could not get my failed run from last weekend out of my head. So I decided to run again today and to attempt the run I planned for last weekend.

I started at the MADD shelter along the Northshore Trail and jogged to Rockledge Park and back, about 12 miles round trip. I kept the pace slow, practiced my new foot strike, and walked up the hills, all so that I wouldn't injure my calf muscles again.

View of Northshore Trail from Rockledge Park

L-Five Trail Run Report (08.3 Miles)

My run today was a significant turning point in my training. I ran injury free for eight miles and felt like I could have repeated the run over and over again. I will get into the reasons in the Learning section.

I also had the pleasure, once again, to run with the North Texas Trail Runners. This time our small group was lead by Char Thompson, the President of NTTR. It was nice to run with Char. Although she probably didn't realize it, she was a great teacher, answering endless questions and literally leading by example as we watched her running technique.

At the end of the run I thought about tagging on a few more miles. When I asked Char if she was going to run some more, she noted that she had planned to repeat the same run another 3 times. WHAT??? That's like 30-something miles of the toughest part of the Northshore Trail. A nice little "training run," as she referred to it as.

I don't have that range yet, but as Char encouraged me, it will come slowly over time.

Char Thompson leading part of our
group along the Northshore trail.

Victory!

I've won a victory today, and I feel good about it!

I didn't run yesterday because my calf muscle injury was still bothering me. This morning I was going to take another day off and maybe do some upper body or core strength training. But my wife and a friend encouraged me to get back out on the trail, and they agreed to run with me.

I decided to take it easy, a nice slow 13 mpm jog. I could immediately feel pressure in my calf, but no pain. By the end of the first mile I was starting to feel better. And by the end of the run I couldn't tell I had any calf issues. We ran the Northshore Trail, from Boy Scouts to Rockedge and back, about 4 miles round trip. It was awesome!

Treadmill Success

I went for a slow and easy jog on the treadmill yesterday afternoon. My calf muscle was feeling better from my most recent injury. But I didn't want to hit the trails just yet. I wanted to make sure my calf is healing properly first. And I felt if I ran on the treadmill I could easily stop anywhere along my run and have a very short trip back to where I started!

I jogged about 3 miles and felt OK. I could feel a little tightness in my calf, but no pain. As I write this the next morning, no pain, but I can still feel the tightness. I think I will spend a little time gently stretching before going for my run today.

I seem to have mastered quick recoveries. I've spent the last three days practicing the R.I.C.E. method for recovery...

• Rest
• Ice
• Compression
• Elevation

I only wish I could figure out the cause so I can stop injuring myself to begin with!

On my next trail run I plan to take it VERY slow and easy. I just want to get a few miles in without hurting myself again.

Running For A Cause

I've decided to use my upcoming race to raise money for an important cause. I hope you will join me in this effort.

My upcoming race, the Rockeldge Rumble, is a yearly trail running event used to "Honor America's Veterans." I plan to run the 15K trail run this year as part of my training toward my first ultramarathon.

However, I would like to do more than just run in the race. I want to use this opportunity to raise awareness for an important cause. As a result, during this year's event I am running to raise money for the Intrepid Fallen Heroes Fund.

Donate Here!

The primary purpose of the Intrepid Fallen Heroes Fund is to provide support for dependent family members of military personnel who have given their lives in defense of the United States of America. I hope you will join me in supporting this important cause.

Please visit The Trail Jogger's Fundraising Page.

Week 11: Back On Track with Weight Loss

I was pretty frustrated when I weighted in last week and had gained almost a pound. I realize this weight loss thing isn't a linear process and that I am going to have some fluctuations in the results. But it's still frustrating to gain weight.

Geoff left me a comment last week that helped me gain some perspective. He pointed out that my average loss over the previous 10 weeks was 1.8 pounds. I think looking at the average is a much better approach than laser-focusing on the weekly results. So I've modified my summary information to include average lost.

Thanks Geoff!

I Blew It!

About 3.5 miles into my trail run today, I blew it--my calf muscle, that is.

I met with some of the North Texas Trail Runners this morning at the MADD shelter. Our goal was to run the Northshore trail from MADD to Rockledge Park and back, about a 10 miles round trip. I was feeling really good and thought I was up for the run. I was expecting to see a lot of this...

Strength Training for Endurance (W1D3)

Earlier today I completed Week 1, Day 3 of my strength and conditioning program. This time the focus was on the upper body. I can honestly say that I prefer running over strength training. However, I realize the importance of strength training and how it will help my running, especially to prepare my body for my ultramarathon goal.

I think three days per week is a little too much for my current fitness level. Last week I did the strength and conditioning on Monday and Friday, and that felt about right for me. So I will probably continue two days per week for now.