Race to Remember Recap
Yesterday, I ran the first ever Perk Trail Half Marathon. Okay, it wasn’t an official race. It was my own crazy idea that I shared last week. The race gave me a goal to help me get into shape but it also gave me a way to remember the 10th anniversary of September 11th, 2001.
As I ran, I spent each of the 13 (actually 13.1) miles thinking and praying for a different group of people or things which were tied to 9/11. I wrote these things on my arm as a reminder. As I approached each mile, I would pray on a more general basis for the first half of the mile. For the second half of the mile, I would personalize it by concentrating on specific people in my life:
1 – Leanne
2 – Hannah & Isaac
3 – Greg Bonderanko, Jim Callahan, Bruce Beck, junior firefighters from our scout troop
4 – Heather Roulle, John D’Orazio, Shannon Clark, Mike C.
5 – Mike G., John Rizzuto, Evan Flora, Tom Williams
6 – Barack Obama, Joe Biden, senators, Congress, state governors
7 – U.N., NATO
8 – My neighbors, Joe Giunta
9 – Mayor Bloomberg, Brian Willem, Forefront Church
10 – NCC, Journey’s Crossing
11 – Christ’s Church of the Valley, my parents as my dad just started at a new church
12 – tough work relationships
13 – Libya, Iraq, Afghanistan
It was a powerful experience to give these things to God as I passed over each mile. It was freeing to release these people and worries to the One who cares so deeply for us.
I also had a couple of interesting and unexpected happenings related to the Race to Remember. I guess I wasn’t shocked when I started the “race” on my own despite my invitation for others to join me. For one, it was early in the morning (7AM), and most people were probably still in bed. Secondly, my last-minute idea really didn’t give a lot of time for people to prepare and commit to running 13.1 miles.
The first amusing happening came at the first half mile marker when a cat jumped on the trail and started running with me. I’ve had dogs run with me before, but I’ve never had a cat try to run with me. Honestly, it was a bit freaky as the cat stayed with me for several yards. When the cat finally realized it couldn’t keep up, it stopped and started meowing loudly at me. I smiled as I continued running thinking that this cat was my first cheering section of the day.
The second interesting happening occurred five miles into the “race” when I caught up to Dave, a man who used to go to our church. I almost ran past him until I realized who he was. I asked him how far he was going and he said a few more miles, so we ran together for about two and a half miles catching up on running, our kids, and their new church. It was a great, unexpected diversion in the middle of my run.
After I left Dave, I continued back on the trail towards home. As the miles wore on, I could feel my legs starting to grow tired. With about three miles to go, I saw another familiar face. Scott, a friend from scouting, was waiting for me and ready to run the final three miles with me. Apparently, he read my blog and was inspired to come out and run with me. It was another great diversion at the perfect time. As we clicked off the final three miles, we talked about our boys who are in the same class in their first year of middle school. We talked about September 11th and our plans for the day. And we enjoyed each other’s company as we talked about various other things.
When we finished (and I caught my breath), Scott asked if we should pray. It was a perfect way to end the Race to Remember. In addition to praying for the things written on my arm, I thanked God for the reminder through Scott and Dave of those who had “run” alongside my family over the past year at just the right time when we needed a meal, a prayer, or even just a friend to talk with. I will never forget the “race” yesterday and the reminders of God’s faithfulness and of hope for the future.
I’m looking forward to running the 2nd ever Perk Trail Half Marathon – Another Race to Remember next year. Who’s with me?
What did you do yesterday? Did you do anything to remember the tenth anniversary of September 11, 2001?
Running Inspiration – Let Us Run With Perseverance The Race Marked Out For Us
Hannah finishing a race a few years ago.
Yesterday, I posted some tips for those who are thinking about running a longer race for the first time.
As I was processing this post, I was thinking about things that inspire me in my running and in my life. For example, I’m inspired when I hear stories of people overcoming adversity to reach new heights. I think that’s why I like movies like Radio, Remember the Titans, and The Blind Side.
I’m also inspired by scripture. The scripture below is a great reminder to persevere and to keep the right focus.
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.
Hebrews 12:1-3
It is so easy to give up and to lose perspective when we face the challenges of life. As with my tips yesterday, here are some tips that I have found helpful in keeping my eyes on the prize.
1) Follow a plan. God’s Word should be the center of the plan. I have tried different methods for staying in God’s Word on my own, but I have found that existing plans are most helpful in keeping me on track. Two plans or programs that I have used recently to help me are YouVersion.com and The Daily Audio Bible.
2) Find some accountability. Get plugged into a small group or even a one-on-one relationship where you can be challenged with the tough questions like: ‘Have you spend time in God’s Word this week?’ and ‘Have you lived with integrity since we last met?’
3) Cross train and rest. There are some great resources out there to get the most out of your walk. I use several Bible-based blogs and books to give me a deeper perspective. Getting to church on a weekly basis is also important. This is a chance to be fed and to worship on a larger, corporate level. Also, take time to rest. We live very busy lives. We must take time to reflect and to rest.
4) Practice. Practice. Practice. Get out and live your life. Make a concerted effort to go about your daily activities in a way that would honor God.
5) Set goals but learn to be flexible with God’s direction. I’m a huge goal oriented person. Setting goals is a great way to keep focused. But we also need to be alert to the movement of the Spirit.
6) Have fun and a positive attitude. God doesn’t promise that this life will be easy, but we have a choice to make. We can have a poor attitude when it comes to life’s ups and downs, or we can choose to have a positive attitude.
It’s amazing how these things line up with the tips from yesterday.
So what inspires you in running and in life? What other tips would you add to the list above?
I Am A Runner
Hannah at a Cross Country Meet in Fall 2010
Yesterday morning, I ran 4 miles on the Perkiomen Trail. There wasn’t anything majorly significant about this early morning run. I didn’t feel real fast; in fact, I felt kind of slow as I plodded along.
It was amusing to me that someone from my company called me yesterday afternoon to seek advice about running this year’s Philadelphia Rock ‘n’ Roll Half Marathon (it used to be called the Philadelphia Distance Run). It just makes me laugh that people would look to me for advice about running. I have run this race four or five times, but’s it’s been several years since I last ran it. I’ve completed two marathons, and two or three Broad Street 10 Milers. I can’t tell you how many 5Ks that I’ve run over the years. Nonetheless, I don’t consider myself an expert. I’m slow and bigger than most long distance runners (that’s a nice way to say that I carry a little more weight than most if not all decent distance runners).
So what did I tell him?
1) Get into a training program. Whether it’s a runner’s group at the YMCA or like Team in Training or it’s simply an on-line or written plan like one from Hal Higdon, I think these programs can help keep one focused on doing the right mileage and exercise and rest to prepare for a longer race. I used a modified Hal Higdon plan when I prepared for both of my marathons. As a numbers guy, I created spreadsheets to help track by progress through my training. I tracked distance and time, and I tracked details about each of my runs and workouts about how I felt, where I ran, and what the weather was like. It was amazing to watch my mileage build up from week to week.
2) Get some accountability through a runner’s group or a friend who’s at your level. I found a friend to train with for many of my shorter runs, and I asked several people to ride their bike alongside me for a few of my longer runs. They carried my water and gel packs, but they also provided conversation to distract me when the mileage was getting the best of me.
3) Cross train and rest. These are important to build your strength and cardio capacity without overdoing it. I liked to ride my bike as one of my cross training activities, and I would recommend swimming and lifting as great cross training activities. I looked forward to my scheduled rest days. These gave me a chance to recharge. These are just as important as the exercise days.
4) Practice hydration and fueling on your longer runs. I ran with a belt with four water bottles. I filled one or two of the bottles with an energy drink like Accelerade. Practicing eating a gel shot or energy bar in the middle of your longer runs. Find out what works for you and your stomach. I learned that certain gel packs don’t work with my stomach. It’s best to learn this lesson while training and not during your race.
5) Set goals. A first goal would be to make it through your training and to the starting line of the race. Next, your goal should be to finish the race. Then, you can start adding time related goals – overall finish time, negative splits, etc. Finally, you might want to add a stretch goal that you can go after if you’re really feeling good.
6) Have fun. The running community is great – before, during, and after the race. Talk to other runners. Find out what works for them. Ask them about their favorite races. Cherish each moment.
For not being a running expert, I guess I have a lot to say.
Are you a runner? What tips would you add to this list?
Legs for Lindsey
Tomorrow night, I’ll being running with Hannah in the 3rd Annual Legs for Lindsey 5K in Evansburg State Park – Collegeville, PA.
The race is a fundraiser for the Sebastian Riding Association, a non-profit, therapeutic riding program located in Evansburg State Park, and it’s also an event to honor Lindsey Anne Hannebury who was one of the riders at Sebastian. For more information about the race click here. Maybe we’ll see you there.
Until the next post…
Marathon Training Suggestions from a Novice
It struck me recently that I’ve actually had many opportunities to share some of my own running tips to several people. This is pretty comical when you consider that as a high schooler I was a pretty average (if not lousy) runner. I ran cross country and winter track for a season and managed cross country for a season just so I could be with my friends who were much more accomplished runners. I specifically enjoyed the bus rides and conversations with my buddies Brian Willem and Paul Braun. In the past six years, I’ve taken up running for several reasons. First, running has provided an avenue for “Jon-think” time. I truly enjoy the chance to think about all kinds of things during my runs. Second, running has helped to balance one of my other favorite hobbies – eating. I enjoy food, and I have found that I can eat more without positive waistline growth if I am consistent with my running. I believe my friends from high school have been amazed that I’m the first one of us to run a marathon. Actually during the past six years, I’ve run two marathons (Philadelphia and Baltimore), four half marathons (four Philadelphia Distance Runs), two ten milers (two Broad Street runs), two survival triathalons (two Lenape Survival Challenges), and dozens of 5Ks (too many to recount).
So what are my suggestions to someone who is considering running a longer race? Good question. Here’s a few things that come to mind:
1. Slow down! This may seem crazy, but for me it makes a lot of sense. So many people try to run a 5K or longer at their one mile pace. For most of us, this is simply unrealistic. Try running a minute or two per mile slower. Once you’ve done this, you can start adding mileage. I was amazed the first time I did this and was able to run nine miles all at the same time.
2. Find a running partner. This was critical for me at the beginning. Joe Homan was a huge part of my initial running resurgence. We held each other accountable to getting up on those days when we both felt like being in bed. I didn’t want to leave him hanging, and I knew he wouldn’t leave me waiting for an early morning run.
3. Eat smart. Food is an important part of keeping your energy strong throughout your training. Don’t eat foods that you know will upset your stomach during those long runs. Find foods that will give you good energy and hydration. Fruit is a big part of a runner’s diet. I believe it’s also important to get the appropriate levels of protein to help build and rebuild your muscles.
4. Get sleep. This may sound crazy, but sleep is important to maintaining my energy for the runs but more importantly for the rest of my day.
5. Drink smart. Drinks lots of water throughout the day. When you start running longer distances consider carrying water or dropping water off on your route that you can pick up while you’re running. I’ve also found that energy gels are helpful on the longer runs. Don’t try this out during your race. Make sure you test the energy gel thing during your training. Your stomach will most likely respond differently to the many different kinds of gels that are out there.
6. Get the right shoes. There are many running stores around that will help you find the right pair of shoes for your feet. I actually went to a store in Allentown, PA that let me run outside in nine different pairs of shoes before I found the right pair for me. I run in Asics Gel Landreths right now. I have two pairs that I try to rotate. (Actually, I’m in need of two new pairs as mine are way past their normal mileage for appropriate cushioning.)
7. Start reading running magazines. I read Runner’s World and Running Times regularly. These magazines provide great tips for runners at all levels. For me, they also provide stories of inspiration of other average “jons” who are making a go at this running thing.
8. Set goals. Find a race that interests you and put it on your calendar. Make it your goal to be ready for this race. If I run another marathon, I want it to be in another state. That’s part of the reason that I’m considering the New Jersey Marathon on May 4th in Long Branch, NJ.
9. Cross train. I really should do a better job of this. I know it’s important to keeping your body healthy. Consider swimming or biking.
10. Have fun. Believe it or not, running can be fun.
Well, these are just a few of my thoughts. Let me know if you have any ideas to add to my list.
Until the next post, run…
2008 – Week 9 Exercise Review
Solid week…
2/24 – 10.0 miles (hilly – outdoors)
2/25 – 6.0 miles
2/26 – 6.0 miles
2/28 – 7.8 miles (7 Yasso 800s – speed interval training)
2/29 – 8.2 miles
Weekly Total – 38.0 miles
I’m hoping to get a good long run in tomorrow – around 12 miles – and a hill interval workout later in the week.
Until the next post…
2008 – Week 8 Exercise Recap
This was my recovery week. Here’s how it went:
2/18 – 7.0 miles
2/20 – 7.5 miles
2/22 – 6.0 miles
Total for the week = 20.5 miles
This week will be back to building (actually, I already have 10 miles banked for this week thanks to an outdoor hilly 10 miles this weekend).
Until the next post…
2008 – Week 7 Exercise Recap
Another building week…
2/10 – 5.4 miles on the track
2/11 – 7.8 miles
2/12 – 7.6 miles
2/14 – 7.2 miles (hill interval workout)
2/15 – 7.0 miles
Total for the week – 35.0 miles
This next week will be a recovery week. I’m starting to think more about the possibility of a spring marathon – perhaps the New Jersey Marathon on May 4th. We’ll see….
Until the next post…
2008 – Week 5 Exercise Recap
Back to building, here’s this week’s recap:
Sunday 1/27 – 8.1 miles
Monday 1/28 – 5.0 miles
Tuesday 1/29 – 7.8 miles
Thursday 1/31 – 7.9 miles
Saturday 2/2 – 3.2 miles
Total for the week – 32 miles
Until the next post…
2008 – Week 4 Exercise Review
As I mentioned last Sunday, I expected this past week to be a bit of a break after the previous three weeks of building, so here’s my brief recap:
Sunday 1/20 – 4.5 miles
Tuesday 1/22 – 7.0 miles
Thursday 1/24 – 8.0 miles
Total for the week – 19.5 miles (96.5 miles so far in 2008).
I’m hoping for another three weeks of building mileage starting today.
Until the next post…