5 weeks to DC

A small golf clap to myself for setting a new personal benchmark. I ran 61 miles in the past week, the first time ever that I’ve taken my weekly running total over the 60 miles threshold.

There is no special significance to this other than the fact that I set out to achieve it as part of this training cycle and that I did it. It isn’t close to an elite distance (it’s about half of what an elite athlete might run in a week), and no doubt tens of thousands of other recreational runners ran more than that this week, but somehow 60 feels good, and worthy of note.

I know how hard it was for me to train to this point, and it felt really good as I ran the last couple of miles of my long run today, knowing I was going past the 60 mile barrier for the first time (and feeling strong at the same time).

There are still five weeks to race day and i’m glad for that time. There are still things I need to work on, and many more miles I need to run before I can line up at the start feeling confident and ready.

So, for now, “yay, 60 miles!”, and lets keep moving.

The breakdown of the 60 mile week:

week 13

Cumulative training to date:

week 13_cuml

8 weeks to DC.

Last week was a good great week. The kind of week that makes you think you’ve cracked this running thing, that all the bleeding nipples, sweat and tears have been worth it, and that maybe things are clicking into place. A week to stop, smell the roses, and then get on with the remaining 8 weeks of training.

So what does a good week look like to me? Well, it goes something like this:

Monday | Easy Run | 6.25 Miles

This is the easiest, hardest, most important run of the week. Easy, because it’s only 6 miles and at an intentionally slow pace. My training plan says I should be running these at about a 9:27 pace, which is pretty slow for me, but I’m bringing them in around the 9:05 pace, which is comfortable. Hard, because it’s actually tough to slow down and run at a slow pace. Hard because it’s usually the day after my long run, when my legs are still sore from a 16 or 18 miler on Sunday, and when even dragging my ass round a 6 mile loop in the neighborhood can really seem like a chore. Most important, because you just have to get your week off to a good start. Miss Monday and you are playing catch up all week. Miss Monday and everything is off balance. You can’t hit the ground running if you miss Monday.

Tuesday | Strength Run | 6 x 1 Mile Repeats (+400m jog intervals + 1 mile warm up / cool down)

Speed and strength training are key (according to the books I read!) to improving race pace, and running faster for longer. This type of training is brand new to me in 2015, and something that has added some interesting and really challenging variety to my training. Earlier in my plan I was doing speed workouts at the track, and now I’m back out on the road and trails with longer distance repeats. Last week I went around Greenlake under some mean and moody skies, dodging the debris of the prior weekend’s windstorm, and hoping I got finished before the heavens opened. It’s also the kind of run that tests your self motivation – it’s just you vs. your stopwatch with target paces that are designed to be challenging, and specifically faster than your goal marathon pace. If you’re not tired at the end of these runs you’re not pushing yourself hard enough.

Wednesday | Rest Day

I don’t think you can underestimate the value of a rest day. This isn’t just about doing nothing, it’s about letting your body and mind soak up the exertions of previous days and take profit from the work you have been putting in. I believe they are key to reducing the risk of injury, and key to helping to keep your spirits up when things are becoming a bit of a slog, which inevitably they can, even with something you are passionate about. All running and no rest make Rob a sore boy. I love me some Wednesday.

Thursday | Tempo Run | 8 Miles (+1 mile warm up and cool down)

The purpose of a tempo run is to practice running ever increasing distances at your target race pace, and for me, this is one of the best barometers of how my training is going. I mean, if I’m completely knackered running 8 miles at my target pace (8:23 for the record), then good luck to me getting through 26.2 at a similar pace.  Last week I blew the doors off it. I don’t know why, but I just felt really good, and I let it go, running sub 8’s on all but one mile. I usually wouldn’t do this – the purpose is to practice running at a specific pace – but last week I felt good and just decided to open up and let go.

Friday | Easy Run | 8 Miles

It was relaxed, it was 8 miles, it was fun. I ran it too quickly (and I really need to watch that).

Saturday | Long Run | 16 Miles

View from Fremont Bridge

Towards Lake Union from Fremont Bridge. Just one of great views I enjoy running around Seattle

Typically I’ve been running long on Sundays, but this week my schedule had me move the long run to Saturday. The weather was perfect; sunny, but about 10 degrees cooler than it has been of late, and I had a real determination to follow up the prior weekend’s 18 miler with a strong 16.

Generally I love long runs. They can be a real test of will (especially when it’s blowing a gale or hammering down with rain), and, unlike say a 6 mile easy run which you can just lace up and go on, they are something you need to prepare for. You need to watch what you eat and drink the night before and the morning of, you need to consider clothing, and you need to think about how you will hydrate and feed yourself on the 2 – 3 hours you’ll be on your feet, not to mention thinking about the route. I’m always aware of route planning for long runs, and I take care to think about where I’ll be at my furthest point from ‘home’, be that my actual home or where I parked my car. Measuring distance is a refined art, because the online mapping tools don’t always get it spot on and there is nothing more frustrating than reaching your intended finish point after a grueling 16 miler only to find you still have another 3/4 miles to go according to your GPS. Ultimately the long training run is pretty much like preparing for an actual marathon, which I guess is the point!

Over the years I’ve had good long runs and bad ones. I’ve finished dead on my feet, and finished with energy to burn. Whisper it, but a couple of times I’ve had to call in a ride home because I’ve miscalculated something and ran out of juice before getting home.

In keeping with this particularly awesome week, all I can say is I really enjoyed this run. I decided to repeat the same course as two weeks prior when I’d had such a bad time of it, figuring that it would be a good measure of progress. I’m pleased to say it went very well. Although my overall pace was similar across the two runs, I ran negative splits this time (which I was delighted with), and at the end, despite tripping and falling (embarrassing and not a little painful) at around mile 14, I finished the run feeling like I had a lot more gas in the tank, as opposed to the totally beat feeling I had running the same course two weeks ago. A real confidence booster.

Sunday | Easy Run | 6.4 Miles

Rob & Yoko

Can’t beat running with old friends

The best thing about what otherwise would have been a perfunctory two laps of Greenlake was that it was the first time in literally months that I was able to run with my longtime training partner and dear friend Yoko. This year, for a multitude of reasons, our schedules, fitness levels, training goals and even desire to run have not been in synch, so it was an absolute treat to get out and catch up. Yoko is also running in DC, so hopefully we’ll get a couple more runs in together before the main event.

So why was this week such a good week? I mean it was the 10th week of 18, nothing special from that point of view, and not a point in previous training cycles where I’d had any kind of breakthrough.

I attribute it to a combination of factors:

  • The training is beginning to work
  • The weather has cooled off a bit
  • I took one (the first!) unscheduled rest day the previous week
  • The stars just happened to align

Whatever the reason, It’s important to recognize those moments along the way when everything just goes right, as opposed to always lamenting and accenting the negatives. I think a positive frame of mind can go a long way, and if nothing else, hopefully helps to put a smile on other peoples faces. Long may it continue, and even if the next week, or the one after that don’t quite go as planned, I’ll be looking forward and expecting that the next great week is just around the corner.

My numbers for the week and my training to date are below. Keep moving, and keep smiling my friends.

Last week’s awesome numbers looked like this:


And for my training to date:

week 10 cumulative

Half-way to DC

I have now happily blown past the official half-way point in my 18 week journey to the Marine Corps Marathon start line. The mid-point of any kind of project or activity (especially one that is sustained over several months, like a marathon training plan) is always an interesting moment in time. If things are going well, it can put a spring in your step and fire you into the second half in good spirits. Alternatively it can breed over-confidence and actually cause a dip in the effort required, by tricking your mind into thinking all the hard work has already been done.

On the other hand, if your training has not gone as expected (and that can be for any number of reasons; health, pressures of real life, motivation or whatever), then half-time is an opportunity to reset, refocus and redouble your efforts to get on track. With 9 weeks to go (and assuming you’ve been doing some training, maybe just not enough, or just not the right training) I think you still have time to get to the start line in some kind of shape. It may be that you need to modify your goals and expectations for your target race, but at half-way all is not completely lost – you still have time to get your shit together.

So how about me? I think overall, I’ll give myself a solid B grade. Some things are going really well and I am hitting my marks, whereas hand on heart, in some other categories, I know I have room for improvement.

Here is the breakdown so far:

Progress Against Plan:

I’m really happy with this. In the 9 weeks of training (which ended Aug 23rd) I was batting 1.000 on scheduled workouts. 53 training runs planned and 53 workouts run. I’m going to tell you this is not as easy as it looks. Pressure of time, weather (and remarkably in Seattle this summer that has meant ‘too hot’, not ‘too wet’), motivation, and in some cases straight up fatigue have all been my enemies in getting it done. But get it done I have.

I’ve been to the track for my speed interval sessions, run my weekly tempo runs, and in every case I have hit my time marks (some with more room to spare than others). I’m doing all my long runs, and although I’m not blowing away my time goals, I’m hitting them, and that is what counts.

What could I do better here? Well, I could still run my ‘easy’ runs slower and I’m worried that over the course of the plan this is actually detrimental to my overall effort. More on ‘easy’ running another time. I’m also not thrilled with the quality of my long runs. I’ve been up to 16 miles twice so far, once was fine (and by fine I mean I ran at or just above target long run pace, and felt like I had juice in the tank at the end), and once I totally bonked and could not have run another step once my watch beeped me at 16 miles. I’m not sure why, but the key with bad runs as I’ve learned along the way is not to dwell on them. If there is something obvious to fix, then fix it, otherwise just put them behind you and move on. 


Hmmm. Man I am tired. And more than a little achy. The massages continue to help me, no doubt about that, but the cumulative effect of 53 runs in 9 weeks, and 50+ miles a week on the road and track are leaving me sore. I’m going to dial back a little on the overall volume (not the intensity) for a couple of weeks to see if that helps. My Achilles tendons are definitely letting me know they are not happy with me right now and all up I think I just need a bit more rest.

Nearly all the conventional wisdom in training is that it is better to be under-trained than over-trained, and I think I’m building a good enough base to handle a few less miles for a couple of weeks. 

ComparisonI compared my stats for the first half of this 18 week cycle with the full cycle of training I did when I ran my best ever marathon (a 3:30 in Victoria in 2011), and on nearly every count I’m blowing those numbers up, hence my confidence in giving myself a slight break on running volume for a couple of weeks.


OK. I’m still waiting for that breakthrough moment in training when you push through the tiredness and soreness and come out the other side. When everything clicks into place and you are running smooth and easy. The running equivalent of pinging a tee shot right down the middle of the fairway or catching a soccer ball sweetly on the half-volley, and rippling the net. I’m not there yet. But I will get there. 

More to the point, I am really excited about going to DC. Never been before, and it’s going to be great.

Other stuff:

I’m doing better on the long run hydration, still figuring out the in-run nutrition, and as per my last post, have some great new running shoes, so all is good on that front. My overall diet is still all over the shop however, and I have some reading and research lined up to see what I can learn about improving on this front. 

That’s it for now. Whatever you are working on, and whatever stage of progress you are at, take a moment to celebrate where you are, how far you’ve come, and keep your eyes on the objective ahead of you. It’s not done, till it’s done. For me, that is the start line in DC. Can’t wait.

Keep on moving.

Week 7: Putting a new spring in my step on the road to DC

Growing up as I did with three sisters, and now being the proud father of three daughters, I am well versed in what I shall call, ‘the magic of new shoes’. My sisters, but especially it seems, my daughters, love buying shoes. In fact one of the moments I officially realized I had become my father was when my then 16 year old came downstairs in the heeliest pair of high heels, and I heard myself uttering the words “you’re not going out in those” (of course, she did).

I would go as far to say as that in my house, the best indicator that the seasons are beginning to turn, is the inevitable delivery of a large box from Nordstrom, replete with this year’s new winter boots for Mrs. G. Were this a scene from Game of Thrones, I could picture myself holding said box aloft and saying, ‘Winter is coming Jon Snow, the Gods have sent us a message and the boots have arrived.’

But here’s the thing, as a runner, I get it. I LOVE, LOVE, LOVE getting new running shoes. What is admittedly a little weird about this love of the new shoe is that unlike my daughters (with their high heels, ballet flats, wedges, sandals, trainers, Birkenstocks, Converse, I could go on but I won’t….), I almost always just buy new pairs of what I’ve already got. They are not new models, or different brands or styles, it’s just “can I have two pairs of exactly the same thing I bought last time?”

Happy Feet

Happy Feet

There are of course some very practical considerations. Running shoes are to most runners, the single most essential piece of kit we own, and we spend many hours (and if I’m honest about this after 6 years of running, several thousand dollars), finding the best type of shoe for our feet, weight, running style and type of running. Once we’ve found the perfect shoe, we tend to stick with it come hell or high water, not wanting to change what we have found to work for us. More than once I’ve made the mistake of changing brand and type of running shoe, and have found myself injured and uncomfortable pretty much every time. So when I find a winning shoe, I stay with it, and I can tell you, there is nothing worse than hearing that the model of shoe you have grown to love is being ‘discontinued’.

If you are reading this and are new to running, do yourself a favor and spend the time getting a good pair of shoes that are fitted well. If you plan to run regularly it really does matter, and can make the difference between a happy, uninterrupted start to your running career or discomfort and maybe a more debilitating injury that will slow you down. There is a great guide to finding your ideal type of running shoe here at runnersworld.com, and beyond that, I strongly advise going to your local specialty running store and having yourself fitted for shoes by an expert.

Beyond the practical stuff, I have to say there is also something quite zen-like about the act of pulling on a new pair of running shoes. Given that I put upwards of 300 miles on every pair of shoes, I always find value in taking a moment to pause and to wonder about the places I’ll go, the things I’ll see, the thoughts I’ll have and the problems I’ll solve when I’m out on the road. To think about the improvements I can make in my fitness, the calories I’ll burn, the pounds I might lose and the stamina I’ll gain. To imagine the changes that might incur in my wider life, what job I might be doing, how my oldest will get on at college, how my wife’s new job might pan out, and wonder if Arsenal will actually win a few games. There is something quite renewing and hopeful even about new shoes, and I would say that they literally, and metaphorically, put a real spring in my step.

As for my old shoes, well they always go to a good home either at Goodwill, or to a charity collection point that are found at most marathon expos. They go with my thanks for taking care of me through the miles of training and racing, and for propelling me from my past to my future.

For the record, I run to the moon wearing Adidas Energy Boost running shoes, which you can read about here, and I can assure you (and I say this with genuine regret) that absolutely no promotional consideration has been paid to me by the manufacturer for mentioning their product in this post.

Finally, and in defense of myself and no doubt many other runners who have to deal with questions at home like “why the hell do you need so many pairs of running shoes?” I will leave you with the words of wisdom from the Queen of Shoes, Imelda Marcos:

“I did not have three thousand pairs of shoes, I had one thousand and sixty.”

Lace up and keep moving people.

For the record, last week I did this:


And through 7 weeks of training I’ve done this:


Week 6: Drinking from the fountain of youth on the road to DC.

I’m going to start this post with a (true) story.

One of the truly greatest memories of my running life to date came in my very first half marathon, back in 2009, when I was completely and utterly schooled in the art of race pacing by someone comfortably 10-15 years my senior.

Picture the scene – I’m in the starting corral, all fired up, nervous as hell about my first ‘proper’ race, but feeling good about the training I’ve done and ready to come in under the 2:00hr time limit I set as my race goal. I get chatting with this lovely lady, probably in her mid to late 50’s who has run a couple of full and a few half marathons and is also shooting for a sub-two hour finish. Now I remember this lady well as she was wearing a very distinctive pink singlet and black gloves, and as I bombed off at the start, I thought I’d never see her again because, being the cocky, over-confident bloke that I was back before a few races had roundly kicked my ass, there was no way this diminutive older woman could possibly run faster than me.

Now let’s wind the clock forward about 1 hour and 50 minutes. Having gone out way too fast and at this point running on fumes and moving my legs forward purely from memory, I am in serious risk of missing my goal. The finish line is about a 3/4 mile in the distance (for those with long memories, this was the inaugural RnR race in Seattle that finished by the stadiums), and I am seriously doubting whether I can cover the remaining distance in ten minutes. At this point, padding past me, clippity-clop, like the goddam Energizer Bunny, came the lovely lady from the start line. Left, right, left, right, steady as she goes. Past me, and on to the finish line. To this day I swear you could have offered me a million bucks to catch up with her and I don’t think I could’ve done it.

In the end I made my goal, finishing in 1:57:08, but the moral of the story was not the hard lessons learned about race pacing and bunch of other stuff I should have done differently, but rather that age as a barrier to physical ability and achievement is as much in the mind as it is in the body. It was what convinced me that I was not going to let the inevitable passage of time deter me from pushing on, getting fitter, and trying to run further and faster. I’m inspired by people who take on feats of physical intensity at ages that some of us (me included), might have considered in the past to be ‘old’ and I hope to inspire others myself with what is possible as I get older.

In fact, staying young in body and mind cuts to the heart of one of the main reasons that I love to run. Stand in the middle of any crowd, it could be a shopping mall, sporting event, or any place with lots of people, and I guarantee one of the things you can see is people who seem to be getting old before their time. People who look older than they really are. Tired, overweight, lacking in energy, I could go on.

Now…I don’t want to go on a rant about how people could and should live their lives. Everyone is different, everyone makes their choices, has their journey and their story. Individuals are responsible for themselves, their bodies and their lifestyles. I really don’t want to judge, and I am certainly not a paragon of virtue in all areas of fitness and diet. BUT, I just don’t want to look and much more importantly ‘be’ older than I really am. I don’t want to be that guy who is out of breath climbing the stairs or chasing after the kids. I don’t want to get old before my time. People sometimes joke and ask me a la Forrest Gump, “what are you running from?” I guess the answer to that question is i’m running from ‘that guy’. The tired, lacking in energy guy. I’d like to live a long and productive life, and it is for these reasons, among many more, that I run.

I have some extra motivation in that history is not on my side – my Mum and Dad have both long since gone, sadly taken by illness much, much too soon, and with three kids of my own, it is absolutely incumbent on me to do whatever is within my control to stay fit and healthy, so I can hopefully be around as long as possible, to enjoy my life, and be around to see what my kids begin to make of theirs. Not only that, but one of the best things I can do as a father is set a good example, and encourage the girls to get out and be active. I’d love it if they picked up the running bug like I have, but whatever they do, as long as they are active, and taking care of their bodies then that is fine with me.

I was encouraged recently by an article by Gretchen Reynolds in the New York Times which pointed to some research conducted by the Norwegian University of Science and Technology that suggested that older athletes have remarkably younger ‘fitness’ ages than their more sedentary peers. Although some of you may say “so what?” to this, one of the findings of this research is that those people whose ‘fitness age’ is just 15% lower than the norm for their age, have an 82% higher risk of dying early. Sobering? Maybe, but the good news is that a poor fitness age result is easily reversed – you just have to start exercising.

If you are curious to find out your fitness age, you can take the simple, 6 question test, at the link i’ve posted here.

I was feeling quite smug about the fact that the calculator told me I had a fitness age of 23 (less than half my actual age), but I was quickly brought back down to earth by calculating my BMI (Body Mass Index) and discovering I needed to lose ten pounds. Truthfully, I could have got that insight from a simple look in the mirror, but there is nothing like an online calculator to rub it in with cold, hard numbers. Anyway, like I said, I’m far from perfect when it comes to all matters of health and fitness, and I have many things to work on, weight just being one of them.

If you need more inspiration then please give me five more minutes of your time and check out these amazing athletes, all ultra-marathoners aged 70 and above. Truly incredible, and achieving things today, that I, many years their junior, can only aspire to.

Have fun and keep moving.

My numbers for the week:


And cumulatively for 6 weeks of training to date:


Week 4: Establishing the ground game on the road to the Marine Corps Marathon.

I’m now almost 25% of the way through my training for DC, and now seemed as good a time as any to take a quick pause and review how things are going. 

So, without further ado:

Progress Against Plan:

Following the disappointment of the Seattle Rock and Roll Marathon, I had a choice between sticking with the Hansons Marathon Method I had been following for the first time, try something else, or revert to what had gotten me through my first 9 marathons. In the end, I decided to persevere with the Hanson plan. I really like the thinking and science behind it, and in any case,  it was me and not the plan that ran a poor race. I’ve put in a few tweaks and modifications, and with nearly 180 miles under my belt in month 1, and some speed and tempo work on-going, I’m feeling strong. More on the plan in a later post.


It’s hard to run 6 days a week (especially at my advanced age ;)) without feeling a few aches and pains – soreness and twinges are to be expected. The good news is that so far (and I know this can change with literally one wrong step), nothing more sinister has reared its head. I’m getting a bi-weekly runners focused massage which is so good I cannot believe I ran for nearly 6 years before I wised-up to how awesome it is. It’s really helping keep me loose and my muscles ‘juicy’ as my therapist Leah would say. Love it.


As I indicated in a previous post, I was more than a little naffed off after my last marathon, so it was important for me to get back into my groove quickly, and with a positive and upbeat frame of mind. I think I’ve achieved that so far, which is important, because if you can’t be positive and upbeat at the beginning of an 18 week training cycle, then it’s a pretty sure bet you’re going to struggle when things start to get tough around weeks 12 and 13. I’m just concentrating on training well, and enjoying my running again. All good things can flow from that.

The Rest:

There are definitely a few things I could do with tightening up. I have still not cracked the early morning running I talked about in this post, and I know I could do a better job of stuff like post run icing and stretching. My diet could also be better. On the plus side, I’m paying more attention to in-run hydration and nutrition, which is going to be helpful when it comes to showtime in October. I’ve never really cracked the best way to stay fed and watered on race day, so I’m definitely focused on trying to figure that out for once and all.

At the end of the day, the purpose of this update is just to say that I really wanted to get off to a solid start and (no pun intended), hit the ground running. Committing to an 18 week training program is one of the funnest, hardest, most challenging and most rewarding things about running marathons, and I’m glad to have you along for the ride.

Let’s all keep moving.

My numbers for last week:


And for my plan to date:


Week 3: Getting inspired on the road to the Marine Corps Marathon

What a great morning I had today.

For six years my long suffering wife Jo, a runner’s widow by any measure, has tracked me around the country, (well, the continent to be accurate), from Vancouver BC, to Phoenix, New York and Bellingham, with some Victoria and Seattle thrown in for good measure. Always a sight for sore eyes (and legs!), cheering me on, giving me that extra boost of motivation just when I need it most. One time I actually correlated my pace per mile with times I’d seen my family on the course, and perhaps to no surprise, I’d nearly always find myself running faster right around those times they popped up in the crowd.

Well today I was able to make a tiny repayment on that debt of gratitude by cheering Jo on through her first ever half marathon.

If you’ve never been to watch a race, I highly recommend it. Maybe I get more from it having completed so many races in recent years, and being able to really put myself in the shoes of those runners, but there is something so powerful, raw and honest about seeing people from all walks of life, of all body types, and from a vast spectrum of age and ability, putting themselves on the line to complete a strenuous physical goal.

Every one of them had their reasons to be there, be it a competitive goal, a fitness goal, raising money for charity or in memory of a loved one. Maybe they were doing it just because they could. Whatever the reason, those runners set their sights on a goal and got it done. The time for talking or debating about whether this was a good idea had long since passed, replaced by a bias for action and a resolve to do what they set out to do.

For me, this is one of the most impressive and motivating aspects of endurance running (and endurance sports in general). Of course the training is hard, and there are inevitable sacrifices to be made in order to be ready to compete – trust me, I am very familiar with this aspect of the sport. But sometimes, and especially for a first timer, the single hardest step to take in the whole process is that first one you take in your head, when you make that commitment to say “yes, I’m going to get this done”.

So Jo – congratulations sweetheart. Congratulations for the 13.1 miles, but most of all, congratulations for being such a good role model to the kids, for inspiring us all and for doing what you said you would do by making it to the start line. Everything else from there is (as they say in some parts of the world I have inhabited), gravy.

Jo finishing the See Jane Run Half Marathon

Jo finishing the See Jane Run Half Marathon

While this is on my mind, I thought I’d leave you with this rather wonderful quote from Hugh Laurie, that rather sums up what I feel about this:

“It’s a terrible thing, I think, in life to wait until you’re ready. I have this feeling now that actually no one is ever ready to do anything. There’s almost no such thing as ready. There’s only now. And you may as well do it now. I mean, I say that confidently as if I’m about to go bungee jumping or something – I’m not. I’m not a crazed risk taker. But I do think that, generally speaking, now is as good a time as any.” (Hugh Laurie).

Whatever is on your waiting to be ready list, I think soon, is now.

Keep moving my friends.

My numbers for the week:

Numbers for week 3

And cumulatively for 3 weeks:

numbers through week 3

*with a h/t to the incomparable Smiths.

A summer morning, an empty and shady trail, miles of easy running with nothing but my music and thoughts for company. Life is good.

Happiness is a quiet, shady trail...

Happiness is a quiet, shady trail…

I hope you are able to find a few minutes every day to do something, or be somewhere that makes you happy.

Keep on moving…





Week 2 – waking up early on the road to the Marine Corps Marathon

For pretty much the whole time since I took up running I’ve been (with the general exception of my weekend long runs), an evening runner. For a range of reasons including a tendency towards going to bed late (and therefore loving or needing an extra few minutes in bed on the flip side), to having various jobs where getting to work early doors was often part of the deal, to the sheer weight of habit itself, I’ve just never been able to sustain a regular early morning regime.

It’s not even that I didn’t want to run in the mornings. I mean what is better than the energy buzz from an early run, or the self satisfied and slightly holier than thou feeling you give yourself by getting up with the sun and crushing a workout before the rest of the world has rubbed the sleep out of their eyes? Not to mention that sense of relief that you get when the evening comes around and you realize you don’t have to get out and run 8 miles, because you already did it in the morning.

That said, and even when confronted with a host of good reasons to do something differently, there are times when you need a helping hand, or a kick in the pants, to set you off on a new path. Right now I’m being given all the motivation I need courtesy of Mother Nature, who has seen fit to turn up the temperatures in Seattle to ‘effing hot’ and if there is one thing I dislike even more than getting up early in the morning, it’s running in extreme heat.

2015 was, I believe, the hottest June on record (beating the previous Seattle record by a whopping 3 degrees (78.9F. if my sources are accurate), and July is on track to be hotter still. Presently we are on the 5th consecutive day of temperatures hitting 90F. or higher, and are several days away from what some of us might call respite. So, left with a choice between getting up with the birds and running early, or taking a chance on maintaining the strength and motivation to stick with the evening running on these hot days , I’ve elected to give the morning thing a spin.


Hot, with a chance of hotter.

There is a secondary motivation behind the change, namely that I’m currently ‘between things’ on the work front (I think ‘in transition’ is the HR term du jour for this), and I really want to avoid falling into an unsustainable comfort trap of training mid morning or afternoon, at a time that will need to change the minute I’m back working. I figure morning runs are likely to be the most seamless option to continue training, and if I’m wrong, I’ve already proven over the past 5 years that I can make the evening thing work.

I’m not going to pretend that this is an easy thing for me to do – and I have to be realistic enough to know that on some days, it simply won’t work. I read somewhere that it takes repeating something at least 21 times before a habit is formed, so I have a good few early morning alarm calls to answer yet, before I can say I’ve cracked this nut. That said, I’m giving it a go, and on the occasions I’ve successfully dragged myself out of bed, I’m enjoying running in the relative cool of the high 60’s rather than the high 80’s, and loving the buzz and energy I’m getting for the day ahead.

Apart from the best piece of advice to execute any change being to ‘just do it’, there are a few good nuggets on becoming a morning runner here from Runners World, to which I would add my own tip, which is to get prepped the night before – leave as few excuses as possible hanging out there for you to hit snooze; lay out your gear, and be ready to roll as quickly as you can when you wake up. Don’t forget to leave enough time to digest a small snack and quick caffeine hit before you head out.

One other difference I’ve noticed running around the neighborhood at a new time of day, is the different cadence to the traffic. Running at a regular time-slot I’ve developed a sixth sense for traffic flow, which streets will be busier, even the general mood of the drivers themselves. It’s a subtle thing, but morning traffic is a little different, and I’ve had to be alert.  Something for you to think about – be safe!

In among all of this talk of weather and alarm calls, I actually did some running this week, moving up from 5 to 6 runs during the week, bringing my weekly mileage total up over 40, which was my goal. So far all my running can be classed as ‘easy runs’ (more on what this means another time), and I’m really just getting back into a good rhythm of regular running. Next week I plan to gently ease a little speed work into the mix and see how that goes. There are 16 more weeks before I toe the line in DC, but so far I’m enjoying my time out on the road.

My numbers for the week:


And cumulatively through two weeks:


All the best and keep on moving.


Week 1: Starting out on the road to the Marine Corps Marathon

I’ve found myself agreeing these past couple of weeks with the theory that you cannot start to train for your next race, until you’ve put the last one behind you.

I certainly needed a few days of breathing space having had a bit of a ‘mare’  in running a 4:15 time in the Seattle RnR marathon. I lined up for the race with a goal closer to 3:45, and despite running well through 16 miles, I bonked around mile 18, and had to really grind out the last 8 (with a significant amount of walking, which I hate), to get to the finish line. It was a hugely disappointing end to what I thought had been a solid and dedicated effort to my training. Not what I wanted, nor what I expected. A blow to my self esteem, and with my whole family watching on, a real all round disappointment.

Couldn't ask for a better support team

Couldn’t ask for a better support team

So that’s what I’ve been doing. Putting the last run behind me, getting some perspective, resting and recommitting my mind, body and soul to the next 18 week training cycle with the objective of arriving at the start line of October’s D.C. Marine Corps Marathon, in the best possible physical and mental shape.

So what have I been doing to get going again?

1. I took a few days off.

I did a couple of light runs the week after the marathon, but to all intents I downed tools for the week, ate whatever I wanted, and fought the urge to get right back at it the very next day. At the start of this past week, I was ready to slowly begin again.

2.  Gave myself a pat on the back.

Seattle was my 10th full marathon in 5 years. OK, it wasn’t my best time (and it certainly wasn’t my best experience), but at the end of the day it is still 26.2 miles – a long way any way you slice it. My training had me run hundreds of miles, achieve good levels of endurance fitness whatever my time said, and even helped me lose a few pounds along the way.

3. Got a little perspective.

So I had the runners equivalent of a bad day at the office. I wanted to run quicker, and for reasons I’ll be working through in the coming weeks it didn’t happen. I believe (although my wife and kids will be better judges of this than I), I was a better person around the house for putting the miles in, and was far better able to put some other life changes in their proper place with the clear mind brought by spending time on the open road. As my friend and accomplished runner Stuart Johnson commented after the race, “Smiles > speed”. Wise words, well spoken.

4. Revved my engines and started getting after it again.

Habits are hard to form and easy to break, so while the break was nice, I know only too well how a week off can easily become a month, and then you are fighting a battle with the calendar all the way to the next start line.

I reminded myself of all the great things about running, the enjoyment and the discipline of training, the feeling of achievement that you get by just arriving at the start line (never mind the finish) and of the need to set a good example to those around me, especially my kids, who saw me disappointed in myself, and are now going to see what it looks like to deal with that, move on and improve.

5. Started diving into the numbers and science.

There is a wealth of running data available to me around speed, pace, distance, frequency, cadence, heart rate, weight, elevation etc, not to mention revisiting the science and form of my training plan and putting greater emphasis on my diet. All of these things, plus simply getting out and running, and taking a positive and happy frame of mind into training will help make the next race a better race.

These are just some of the things I’ve done and am doing to get back on track and begin again. What about you? Had a bad event and needed to re-group, or had great race and didn’t want to rest on your laurels? I’d love to know what worked for you and what you have done or are doing to make sure your next race is better than your last one.

My numbers for the week:


Until the next time…keep on moving.

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