How things are boding

Bode is a funny word. It makes sense in some contexts (like, it bodes well), but not in others (you wouldn't say, things are boding pretty good). Here is the Cambridge definition: "The verb bode means to serve as a sign or omen of a future event, usually something very good or very bad." And here is some further information from Vocabulary.com: "The word comes from the Old English verb bodian, meaning "to announce" or "to foretell," which traces back to boda, meaning "messenger". This root is also the source of the modern word foreboding (a strong sense that something bad is coming)." With this in mind, how the heck are things boding for Dan, you ask? Dan would answer, "They're boding pretty darn good these days."

After last week's Yasso workout as well as a few other gems, today was Dan's all-important long run. He's not kidding about how critical this run was. Dan ran sort-of-long last week as a pacer for the Canal Corridor 100-Mile, and prior to that, he ran the Akron Marathon with not-so-great results. Although he's been putting in the miles, and although his speedwork is coming around, he strongly felt that he needed a rock-solid long run to boost his fitness and, more importantly, his confidence.

Dan decides that his long run should be on the Towpath, since it's similar to the Ghost Town Trail that he'll be on for the entirety of the Veteran's Marathon in two weeks. He starts running around 5:00 AM and returns at 6:00 to meet up with training partner extraordinaire, Julie Boggs. Dan and Julie run another ninety minutes at their usual pace, which is an improvement for Dan. When Julie leaves to attend her kids' sports events, Dan is all alone again. Now, he knows he needs to pick up the pace even more.

Dan has a strong conviction that he should be doing the final 3-4 miles of his long runs at close to marathon pace. That's a bit under nine minutes per mile. But it's tough after already traversing 18 plus miles. Can he do it? 

Yes, he can. He manages to get under a nine-minute pace for the final five of this 22 1/2 mile long run. And he's pretty durn happy about it. Now, all he needs to do is run an entire 26-miler at this pace. Piece of cake when things are boding so A-OK.

Finishing a terrific Towpath trail training trot on a tremendous Fall day

Holding those potato chips

Another week, another Yasso. I'm at the Brunswick Middle School track for my weekly Yasso interval workout. It's intense and tedious in equal measure. But early on, I remember some coaching advice (given to U.S. Olympians) that I heard a long time ago.

When running a hard workout, give it the full 90%. That's 90% of your total effort. You heard that right: 90, not 100. You should do this for 90% of the distance. Only in the last 10% should you ramp up your speed to 100%. The time, distance, effort percentages, and everything else about this advice is, of course, relative and subjective. For intervals, you can apply the principle to each repeat, and/or to the workout as a whole. It's more of an attitude, a way of thinking, than anything else. Something to tell yourself during the workout. This kind of self-talk is pretty critical.

Whilst giving it that full 90%, you need to keep yourself under control. You need to relax. This is another critical mindset. To go along with the relaxation self-talk (like, 'fast, yet easy-does-it'), you should consciously relax your body, mostly your face. Yes, shoulders, legs, and other parts of your torso, but concentrate on your face. Eyelids at half-mast, and relax your mouth. Maybe even smile a little. Don't make a crazy face like I've been known to do. If you do want to do that, wait until the last 10% of the distance, when you're about to give it 100% effort. Then and only then, go ahead and grimace.

One more thing: when you're relaxing your body and face, pretend you're holding a potato chip in each hand, between your thumb and first two fingers. Hold it gently, and don't crush it. This will help you stay in relaxation mode.

Today, I apply these principles to each repeat 800, and guess what? It works.

Canal corridor 100 Pace Report

Keen observers will notice that this is a "Pace Report," not a "Race Report." There's a difference.

I arrive at the finish line area in Akron, only to discover that I cannot get a cell signal. This means I can't summon an Uber to take me to the Canal Fulton aid station, where I'm to meet my friend Larry Orwin. Larry is running the Canal Corridor 100-Mile race, and I am to pace him for his final 19 miles. I end up having to drive to St. Helena Park myself so that I don't miss Larry. This will just make things more complicated after we finish. I strongly do not wish to miss the connection with Larry or let him down in any other way. I needn't have worried; everything works out okay.

Once Larry gets what he needs at the aid station, it's nice to finally get started. I've already mentioned the logistical concern, but my other concerns about running through the middle of the night had occupied my brain all day. It was easier for Larry; all he had to do was run 81 miles to get here.

Heading North, we are mostly walking, but it's a brisk pace. Sometimes we shuffle or jog a little. Sometimes I shuffle/jog whilst Larry shuffle/walks. We talk quite a bit, but come to think about it, I'm the one with the most words. Larry once told me that when he wants to get me started, he just presses (for example) the "Environment" button, and Dan will go off talking continuously about the environment... until it's time to press the next button. Tonight, he is pressing several buttons.

I remind Larry of an old Dan Adage: there is no shame in walking. So long as we're still moving forward, I'm satisfied that we'll make it to the finish, and I'll continue to support his efforts. By about Mile 90, Larry begins to transition to more running and less walking. At first, this strikes me as a good thing; we'll get this thing done and over with sooner. But then I notice that he is not running in a straight line, something that you truly ought to do on the Towpath. He is also leaning forward and putting his arms back. I try to slow him down when the pace increases even more. I jokingly admonish him to stay vertical. Unfortunately, he doesn't. I help him back up more than once. I give him some Salt Stick tabs, and he has some Ramen Soup at an aid station. Seems to help...

Except for another fall within a few feet of the Finish, A lot of things can happen during a 100-Mile run, and most of them are bad, I say. (Another Dan Adage.) Larry makes it across the line a little after 5:00 A.M. for a 23-hour effort, good for a gold belt buckle. What an effort on Larry's part. Okay, mine too. Now, excuse me while I get my second nap of the day started.

Sonicblast

I did something this morning that I haven't done in over a decade: I took a cold bath after my run. Now I'm sitting here shivering because I can't bring my body temperature back up to normal. That's okay; it goes with the territory. The training-for-a-big-one territory, that is. The "big one" is the Veteran's Marathon scheduled for November 1. You might say that I'm laser-focused on this race.

ASICS Sonicblast

For today's interval workout, I wore my new ASICS Sonicblast shoes. They're considered lightweight training shoes designed for fast-paced workouts. I think they work. Today's Yasso 800s were faster than last week's run in normal shoes. Today, I averaged 3:57; better than that previous session by about ten seconds. I'd say I'm getting there.

It was a hard workout, and it came a day after some fartlek-ish running at Lake Medina with friends, and a day before some additional anticipated challenging running to take place up to and including the weekend. You can bet the farm on this: more stories will be forthcoming.

One more thing about yesterday's run. I made everyone stop at one point for a Dan Astronomy lesson. The stars have been bright lately, as they often are during this time of year. Cool, crisp days and nights help. But yesterday there was something even more special: a lunar eclipse of Jupiter, formally known as a lunar occultation, was unfolding before our eyes. It was pretty cool.

Here's a pic of what we saw, but I didn't take it. It also shows 4 of Jupiter's moons

Too soon?

About the phrase, 'Too soon?'

• Offensive timing: People say "too soon" when a joke makes fun of a recent tragedy, death, or upsetting event.
• Not enough healing: It means people are still hurt, and enough time has not passed to laugh about it.
• Ironic use: Sometimes people say "too soon" as a joke about very old historical events or minor inconveniences to tease others about being easily offended.

Today, however, there's a slightly different context. Is it too soon to run intervals (Yasso ones, at that) after the only-three-day-ago Akron Marathon? Of course it is. 

But I did 'em anyway. Not well, mind you, but I did 'em. You see, I have a(nother) marathon in five weeks, and I have to get ready. Today's run wasn't pretty, but it's a start. If it's too soon, that's too bad.

Random acts of stupidity

Although I’ve already posted my initial report, here are some further thoughts on yesterday’s Akron Marathon.

First, there were many random acts of kindness. When I crashed at mile 26, I stopped dead in my tracks and screamed out in pain. There were only a few spectators around, and not too many other runners going by. The three cops showed up almost instantly to try to help. They were kind and considerate, but I told them I was okay because I didn’t want to wind up in an ambulance. It was a lie, but there you have it. The woman who rubbed my leg was wonderful. She had come out of nowhere and seemed to know just what to do. It felt good, but when I tried to resume running, I didn’t get far before the sharp pain also resumed. Before Julie Boggs came by, another runner stopped to try to help me. I may have been able to hang onto his shoulder and finish, but I didn’t want to slow him down, so I said no thanks. It was Julie and the Salt Sticks that truly did the trick. A miracle, for sure. These folks were all great, and I want to reiterate how much I appreciate the kindness. It often happens when we are in need of it most.

I think the guy who stopped to try to help me run in was Scott McKanna. I had seen him during the race, but had gotten ahead of him. Until my mishap. He wound up winning our selfsame ancient age group, finishing a minute and forty seconds in front of me. Maybe I should have allowed him to carry me across the line such that my bib registered ahead of his.

Now for the random acts of stupidity. Mostly, it’s the thought that I had a chance to break four hours. I had started conservatively, and I still thought it possible at halfway, which was 2:01 for me. But the second half of a marathon is a long way, and at Akron, it’s where the uphills take their toll. The final two miles are downhill, and although by that point, four hours was impossible, I still picked the pace back up and felt good doing it. Until I didn’t. In retrospect, I just wasn’t as fit as I needed to be to have such a goal.

The thing is, I’ve been at this long enough to know when I’m fit. And when I’m not. All the caffeine and gels weren’t enough. But some Salt Sticks would have helped prevent the worst from happening.

I’ll get over this. Really. Next up is the Veterans Marathon on November 1. I’m hopeful about that one.

Akron Marathon Race Report

Yeow!!!!! I stop completely (at mile 26 according to my watch - and about mile 25.75 according to the race) because I can't run or even walk. Any movement at all causes intense pain from the sudden cramp in my right quad. Three cops converge on me from different directions. They seem to want to get medical help. "Thanks," I say, "but I'll be okay." I want to finish. But I'm not okay. A nice lady appears and massages my leg. It helps a little. I thank her for being such an angel. 

I try to walk a bit, but the cramp recurs. Then another angel appears from behind. It's Julie Boggs. She gives me her bag of Salt Stick electrolyte chewable tablets. She offers to help me walk in, but I tell her to go on and finish. Now I'm taking a handful of those tablets and drinking from her water bottle. 

The effect is immediate. I'm able to walk and even jog a little. I am flabbergasted. I had no idea that the tablets would be so effective so soon. Not that I did well today. I cross the finish line with a time of 4:16, but until very recently, I'd thought that 4:10 was possible. After all this though, I suppose finishing at all is an accomplishment.

Just before the start: Julie Boggs, Theresa Wright, Laura Hutson, Dan, Ladd Clifford

It was great to see all my friends before, during, and after the race. The Akron folks put on a wonderful show. And for a change, the weather cooperated and was quite nice today. Even though I wasn't as fit as I wanted to be, I had thought a sub-four-hour time was possible. It wasn't - not with the hills in the second half. And then the cramping.

For my next trick, I know what I have to do: get (more, much more) fit and also lose a couple of pounds. Yeah. That's the ticket.