After a long run I always – and I mean ALWAYS – stretch immediately after I finish.  It’s like clockwork… I run at Blacklick Woods, finish next to the stretch station, spend 20-30 minutes loosening up, then I get in my car, stop to pick up a sports drink and drive home. Back in early August I finished a long run but had to get home quickly to watch the kids while my wife went for her run.  We were in a rush because we had to go to church earlier than usual in order to make it to a party in the afternoon. I finished my run, got in my air conditioned car, drove home, made breakfast for the kids, then started my stretch routine, only this time it felt different. I felt something pull in my upper thigh, probably from stretching what had become a cold muscle.

Diagnosis: strained groin.

I had to cut out my interval run for the week and stick with tempo runs. It wasn’t a big deal, but then the following weekend I noticed a bit of a cough and skipped my long run for the week. Then that cough got worse…  Being a typical guy in his mid-30s, I waited until I was struggling to breathe through the phlegm on my way to cutting my 7-mile run in half before seeing a doctor.

Diagnosis: bronchitis with a bilateral ear infection.

Once again I missed a long run while recovering.  I finally got back on the horse last week with a great speed workout on Monday and a 3-mile tempo run on Tuesday while I was on the road. But on my trip back to Columbus my back started to ache, probably from carrying a ton of stuff (two laptops, two blackberries, notepads, etc.) in my messenger bag. Then that night my back wrenched when I was leaning over to look at my sleeping nephew in his crib.

Diagnosis: I don’t know, but my back hurt bad enough that I couldn’t run that weekend.

All of this brings us to today. I have gotten in six runs in the last 4+ weeks. I missed a 5k at race pace, a 7-mile run, an 8-mile run, and a 10k at race pace. I’ve missed three speed workouts, quite a few cross-training sessions, and a couple of easy runs.  After all of this, I don’t think I can get back on schedule for the race this fall.  I’m officially out this year.  I should probably say something about discretion being the better part of valor, knowing my limits, or that I’m living to fight another day, but frankly I’m too disappointed.  Instead of a runner I’ll be a spectator this October.

The good news is that I’ll be able to track my wife as she pursues her goal of a sub-2:00 half marathon. Anyone out there have good suggestions for following runners around the course? I’m thinking about bringing my bike downtown so I can ride the side streets to yell words of encouragement to my wife every couple of miles (note I say side streets, because no bikes are allowed on the course!).

Anyone out there want to join me?

Photo by shyb via Flickr

“Travel is glamorous only in retrospect.” – Paul Theroux

I hear you, Paul. And that’s doubly true for business travel. I remember landing my first job after college at a consulting firm and my boss was telling me about meeting with Blue Chip Client X over lunch at Spago in Los Angeles after a brief stop in Scottsdale for a retreat with Business Guru Y… Three months later I was flying puddle jumpers in and out of Kalamazoo, eating sloppy Taco Bell nachos in my cheap rental car, and wishing I had more seriously considered a career as a beach bum.  Everything about business travel screams UPHEAVAL, and that can extend to your training plan if you’re not careful.  I’m on the road every so often now and have managed to never let it impact my preparation for the half marathon this October.  Here are my tips for fellow business travelers and vacationers:

Always pack your running shoes

You never know when you’re going to have time for a workout.  I’ve had a couple of times where I’ve left the office with dinner plans, squeezed in a 3-mile run, stretched, showered, and met my co-workers an hour later without missing a beat.

Invest in fitness DVDs

If it rains and you’re staying at a hotel that has limited (or, gasp, NO) treadmills, then you might have to go to plan B. I’ve found that the P90X Cardio workout is a good substitute for interval training when I’m rained in and can’t get on the treadmill. I just pop a DVD into my laptop and go. Several of the other workouts are great for cross-training, too.

Use mapmyrun.com and/or a Garmin

Mapmyrun.com is a great site that lets you map out your run and track your mileage. You just click on the map and plot out your route. The site does the rest.  And for any runner with $300 burning a hole in their pocket, a Garmin GPS watch might be the coolest toy you can buy. You can track your distance, time, pace, splits, and with some models your heart rate.

Utilize Facebook

You can reach out to friends in the area to run with.  You can search local running clubs and get their thoughts. Or you can do what my new friend Jeff Huddleston did, which is send a message to a local running blogger asking for information on running paths in the area. Jeff is going to be here in town in a few weeks and saw a post I had written about the running path at Blacklick Woods and wanted to know if it was really heaven on earth. Yes, Jeff.  It is.

I’ve found that following these tips has not only kept me on track for my training plan but it has also allowed me to minimize jetlag.  I just wake up at about 4:00 a.m. when I’m on the West Coast and get moving!

Does anyone out there have other tips to share with travelers?

“It is not the mountain we conquer, but ourselves.”
- Edmund Hillary

I failed, but I still feel good about it. In my quest to set a personal record in the half marathon, I fell well short of my goal. I was right on pace at the 10k mark – within one second per mile of my target time – and then I fell apart. I gave up 13 minutes to my pace over the last 6.9 miles, but I’m OK with it. Not about my race time, but about the experience. To paraphrase Michelangelo, I am better off for stretching myself and falling short than to never have tried at all.

Rather than a minute by minute summary of my race, I think I’ll close this year with a few awards… let’s call them the Runnies.

The Runnie for the best change in race day experience from 2009 to 2010 goes to…
The starting line experience, with the finish line experience as a close second

The corrals this year seemed to even out the pace for the first few miles, the live rendition of the National Anthem was a huge upgrade, and the fireworks launched from the roof of the Athletic Club of Columbus was an unexpected surprise.

Having runners funnel straight into McConnell Park after crossing the finish line instead of them milling around on a narrow side street was a great change. Also, the cups of chicken broth right at the McConnell Park arch were much appreciated.

The Runnie for the best music on the course goes to…
A three-way tie between CD101, the band in front of Wolfe Park, and the marching band on Nelson Road.

CD101 had speakers set up at about mile 10 in German Village, blasting out good running tunes. The band at Wolfe Park launched into “Sweet Caroline” in time for everyone around me to join in for the sing-along chorus – “Sweet Caroline (dah, dah, dah), The good times never were so good (So good! So good! So good!)…” And the marching band on Nelson Road had the percussion pounding. Great work, guys!

The Runnie for the neighborhood with the best crowds goes to…
Bexley, with German Village as a close second.

The crowds in both neighborhoods were deep, vocal, and positive in their encouragement.

The Runnie for best view for a half marathon runner goes to…
The corner of Nationwide & High

Like I said last year, turning that corner and seeing all of the people packed onto the sidewalks was kind of like when The Wizard of Oz turns from black & white to color. It’s pretty cool to see that stead downhill slope lined by thousands of people.

The Runnie for best spot for a spectator to find their runner goes to…
Mile 7.5 at the corner of Broad and Monroe

The crowd is thin enough to find people easily, there’s a 90-degree turn in the course, and it’s easy for spectators to stand on the southwest corner of the intersection and see runners coming straight toward them instead of having to look sideways through the pack to see someone.

And finally, the Runnie for best friends and family on the course goes to …
My friends and family who came out to cheer us on

Thanks to my wife Jennifer, my parents, Karey, Jeremy, Mike, Elenita, Gary, Alice, Donna, Jim, Ashley and Julie for the support and the words of encouragement on Sunday.

What was your favorite race day experience?

“Success comes when preparation meets opportunity”
- Henry Hartman

You’ve prepared for this for months. You’re ready. You’re ready. Seriously. You’re ready. You’ve trained for months, finished several long runs, and mapped out targeted mileage splits. You’ve fed and hydrated your body properly. You’ve broken in your new shoes, perfected the art of eating GU on the run without choking, and plotted spots along the course where family and friends can be found cheering you on. There’s nothing left to do. Just get there on Sunday without injury and you’ll be fine. You’re ready. You’re ready!

In order to check a few things off the list for you so you can maintain 100 percent focus on the race, below are a few race-weekend questions I’ve received from friends, co-workers, fellow runners and first-timers.

Q: Can I pick up my packet on race day?

A: No. You should pick up your packet at the Nationwide Better Health Columbus Marathon Health & Fitness Expo on either Friday or Saturday. The Expo is held at the Columbus Convention Center, Hall D. Hours are noon to 7 p.m. on Friday and 9 a.m. to 7 p.m. on Saturday.

Q: Are you really going to play your marathon mix playlist as the guest DJ on CD101 Friday from 1-2 p.m.? I didn’t think you were cool enough to do something like that…

A: Yes, I am playing part of my workout mix, and no, I’m typically not cool enough to do something like that. I can’t imagine the effort that went into convincing CD101 that I wasn’t going to go on there and play bad 80s music. I owe somebody a big thank you.

Q: What should I wear on race day?

A: According to Weather.com, the overnight low on Saturday will be in the high 40s, which means it will be close to 50 degrees at race time. Sunday is projected to be sunny with a high temperature in the mid-60s and no chance of rain. We’ve all had training runs at this approximate temperature, so gauge your clothing based on past experience. Personally, I’m planning to wear shorts, a short sleeve technical shirt, and probably a hat to keep the sun off my face. I’ll also wear a long sleeve cotton shirt over my race shirt to stay warm while waiting for the starting gun, but will likely take it off and throw it aside before I even cross the starting line.

Q: Where should I park?

A: As close to the finish line as possible. Also, if you get there early enough, try to find a spot that isn’t too far uphill. You aren’t going to want to walk uphill for a mile to get to your car after finishing your race. Trust me. See this map for downtown parking options close to the finish line.

Q: Any other advice?

A: Make sure you smile for the cameras as you cross the finish line. In my first half-marathon I was so concerned with my time that my finish line photo is me pulling up my sleeve and looking down at my watch. It was a rookie mistake. Now the lasting image I have from that race is a picture where you can’t even see my face.

You’re ready. Now go out there and make it happen. Enjoy the day. Enjoy the course. Enjoy the crowd. And enjoy the Nationwide Better Health Columbus Marathon.

Any other advice out there from marathon veterans?

“Music produces a kind of pleasure which human nature cannot do without.”
- Confucius

Whoa. That’s deep. In the year+ that I’ve been writing this blog, we’ve run the gamut of quotes and citations. From Ernie Banks to John Cusack to Oprah, I’ve tried to share a few nuggets here and there to share my frame of mind when I start writing. This post’s quote perfectly captures my feelings about music in general and training music in particular. Although I plan to let the bands on the course provide the soundtrack for my race on October 17, I still have trouble training without music. Call it my theme music. Whatever. Here are a few of the tunes I’ve added to my workout mix since last year:

“Empire State of Mind” by Jay-Z featuring Alicia Keys
I was never a big Jay-Z fan until I heard this song. Holy shnikees that guy’s good, especially for a Yankee fan. This is the first song on my mix. Although I sometimes skip around to different songs, I always start with this one. It really gets the blood pumping and makes me think about something other than how I could’ve slept in.

“The ’59 Sound” by Gaslight Anthem
Great song, great beat, good change of pace. Gaslight Anthem has a little bit of a Bruce Springsteen and the E Street Band sound to them, so if you’re a fan of Bruuuuuuuce, then you should check these guys out.

“Little Lion Man” by Mumford & Sons
Though these guys are British, this tune has a bit of an Irish jig /banjo country/pub drinking song feel to it. How the heck do those things come together and sound good? And how does it end up on a workout playlist? Check the song out and you’ll know.

“Unified” by G Love & Special Sauce
To quote Marty McFly, this one’s an oldie but goodie where I come from. Like Matisyahu, this has a bit of a reggae and hip-hop thing going on which makes it a great running tune.

“Testify” by Rage Against the Machine
Only break this one out if you like to run angry. That same rule applies to LL Cool J’s “Mama Said Knock You Out,” “Tessie” by the Dropkick Murphys and almost anything by Eminem or Metallica.

“Jungle Flames” by The DNC
a.k.a., the Jaime Oliver’s Food Revolution flash mob song. This is another one that may cause me to show off some of my middle-aged guy dance moves while training.

Those are my recommendations for your 2010 workout playlists. What suggestions do you have for me?

“A lot of people run a race to see who’s fastest. I run to see who has the most guts.”
- Steve Prefontaine

One of the most interesting things about running in a marathon, half-marathon, or even a 5K, is the different types of runners you see during the race. As a marketer, I tend to lump people into segments. Based on my experience and observations, there are three different runner segments.

The Real Deals

These are the runners that show up an hour before the race to secure a spot right on the starting line. Typically strong, lean and muscular, Real Deals’ natural habitat is made up of a combination of yoga, granola, GU, Gatorade, and Body Glide. Real Deals are often found twisting themselves into pretzels illustrating how to properly stretch an IT band while sipping coconut water with a lemon twist.

The Steve Post-fontaines

Polar opposites of the Real Deals, Steve Post-fontaines are people whose best years are long behind them and are trying to rediscover their inner athlete (with a small “a”) through running. I think I’m the prototype for this segment. Once a four-sport high school athlete, I am now relegated to sports that require no cutting or lateral movements – running, cycling, swimming,
and golf – not necessarily in that order. You can spot the Steve Post-fontaines by their shiny new running gear, the remnants of what was at one time a larger gut, and the frostbite from all of the ice massages.

The I Need to Look Good for My Class Reunions Every Five Years (a.k.a. INLGMCREFYs, pronounced “Ingle McReffies”)

Also known as recreational runners, INGLMCREFYs can be found anywhere pushing a jogging stroller, wearing awesome striped 80s headbands, or doing laps around your block. INGLMCREFYs are the core runner group and make up the largest segment – approximately 70 percent of the running community. Without INGLMCREFYs, the Nationwide Better Health Columbus Half Marathon would be polarized, with the Second Sole employees finishing a half marathon in 1:20 and then looping back to Bexley to run the last seven miles with me and the rest of the Post-fontaines.

There are some sub-segments within each of these categories… I’d love to hear what other type of runners might be out there. Feel free to post your comments below.

And finally, for those INGLMCREFYs and Steve Post-fontaines who simply guess at what goes into a proper diet during training season, I’ve asked one of our lifestyle health coaches from Nationwide Better Health to guest blog and give us some nutrition tips. Real Deals can skip the post, which launches next Tuesday, because they already have their daily caloric intake down to
a science.

“The man at the top of the mountain did not fall there.”
- Unknown

To me, the sound of the alarm clock at 5 a.m. is like fingernails being dragged across a chalkboard. It startles me out of my slumber, causes my ears to bleed and makes me wish I had gone to bed earlier the night before. But it also provides notice that I have a chance to get my fat butt out of bed and get my run on. I’d love to be able to tell you that I have the discipline to lace up my running shoes every time the alarm goes off, but sometimes I’m just not feeling it. It all comes down to motivation.

Motivation is an odd thing. I’m sure some runners run for the sense of accomplishment at the end of the race or because they’ve always run and can’t imagine not running. I wish I fell into one of those two buckets, but the truth is that I run for some combination of accomplishment, health and solitude.

Accomplishment

Nothing beats the feeling of finishing a run. I’ve run three half marathons over the last couple of years, and that feeling of crossing the finish line is one of the greatest natural highs anyone could ever feel. That said, I really get a similar charge out of a long training run.

There’s something about being up at dawn and seeing lights come on around the neighborhood an hour into a run. I really feel like I’m accomplishing something special. Plus, I feel great for the rest of the day. I’ve had weekend mornings where I’ve put in 8 miles and then met friends at the golf course for a 10 a.m. tee time. It’s kind of fun to be able to say that I’ve already gotten in a 90-minute workout before even reaching the first tee. Plus, it provides me with an excuse to play worse than bogey golf.

Health

I really started to get into running as I got older and my cholesterol numbers began creeping upward. My doctor pretty much scared me into running to maintain (gain?) a level of physical fitness. I’ve found that keeping a good training schedule and pushing myself has not only had a good impact on my blood scores, but I also see a corresponding drop in the numbers on the scale. The only downside to this is that I have to keep buying new pants, but I guess that would fall under the header of “Vanity” instead of “Health.” Either way, it’s definitely part of my motivation.

Solitude

I don’t think anyone who knows me would be surprised to hear my Myers-Briggs scores indicate that I’m an extrovert, but I still need some solitude every now and then. This is the primary reason that I have eschewed training with a partner. I think having a running partner would definitely help me get out of bed at 5 a.m. more often, but I feel like having a training partner would prevent me from using an early morning run to clear my head, plan out my day and just enjoy the silence.

What motivates you to run? Why are you running 13.1 or 26.2 in October?

To get to the finish line, you’ll have to try lots of different paths.”
- Amby Burfoot

Last year when I first started running, I spent the majority of my time on the treadmill. I was slow (still am), didn’t enjoy running in the cold (still don’t), and didn’t want to go running with a bunch of people who would likely leave me in the dust (I’ve gotten over that one). After moving off of my treadmill and onto other courses, I’ve really come to appreciate the value of a good running path. I thought a good way to kick off my first training blog of the year would be to share my thoughts – pros and cons – of different routes for the neophyte who is starting this year where I was in early 2009.

The Treadmill in My Basement

Where it all started… I used to use my treadmill to hang wet laundry, but now my wife and I are putting enough mileage on it that it might be time for an upgrade. The big advantage of using a treadmill is that I can watch baseball games while I run, which is fun because the Reds are awesome this year. Also, the treadmill is perfect for runs that require controlled paces and distances, like intervals.

But there are a few things that limit how much I enjoy treadmill running. First, depending on when I run, sometimes the only thing on TV is a soccer game. Don’t get me wrong, I love to watch soccer. But I’ve made the mistake of starting my run at the beginning of a game. It’s disheartening to run for 45 minutes and feel like death, and then seeing Landon Donovan on TV at halftime of a game looking like he hasn’t even been challenged. The other downside? Two words: gripple trouble.

My Neighborhood

It should be easy for any of us to just step outside and start running. I have a pretty well-defined path that I follow through my neighborhood, so it’s easy to track mileage and prepare for changes in terrain.

The big downside to neighborhood runs happens on holiday weekends when the trash pickup is pushed back a day in the week. Several of my neighbors leave their trash at the curb for an extra day. It’s not pleasant when I can identify whose kids are still in diapers and who threw away a big part of their fish dinner earlier in the week just by running past their driveway. A second risk in my neighborhood is dogs. A couple weeks ago I was less than a mile into a planned 4-mile run when a vicious poodle nearly gnawed off my leg. My neighbors will tell you it was just a nip on my calf that barely drew blood, but to me it felt more like a shark attack. It was bad enough that my wife had to stop watching The Bachelorette with her friends to dress my wounds (read: “put a band-aid on it.”)

Blacklick Woods Metro Park

My first outdoor route… I love the running trail at Blacklick Woods. It’s relatively easy, well-marked, and safe. And the full loop is four miles, which is a good distance for my short-mileage run. The only negative about the path is that there aren’t a lot of hills, so if/when I run a course with a big change in elevation, I won’t be as prepared as I could be unless I branch out to other parks. Also, running a four mile loop means that on a 10-mile run I might get lapped by someone training for a 1:30 half marathon.

Olentangy-Scioto Trail

I’ve only run on the Olentangy-Scioto trail a couple of times, but if you work downtown or live close to the trail, then it’s a great resource for your training. It’s also especially great for cross-training on a bike, as it runs from German Village all the way up to Powell Rd. You can get in a 30-mile ride without any traffic issues. For me, the only con is that the closest connection point from my house is 12 miles away. If I’m going to use the trail, then I pretty much have to get my runs in after work, which isn’t easy on a humid summer day

I’m always interested in other people’s routes. What recommendations do our readers have for good places to run?

Also. if you’re in town this weekend, we hope to see all of you out at RunFest on Saturday, July 10 from 1 to 4 p.m. at Frog Bear & Wild Boar, located on the corner of Nationwide Blvd. and Front St. in downtown Columbus. There’s no admission and the event is open to the public. Best of all, there will be lots of free stuff – food, giveaways, live music, running-related exhibits, activities and more. Plus, you’ll be able to witness the unveiling of a brand new NBHCM event logo. Just come to hang out, have fun and kick off your training in style.