A Tragedy and a Half

Disclaimer: This blog is not intended as Coaching Advice or for Medical Advice. Please consult a real Running Coach or licensed Physician for actual advice. I'm not the perfect runner, nor do I claim to be. Don't sue me if you get hurt. For me, this blog is an opportunity to share experiences and things I've learned over the last 6-7 months. 

During the week leading up to the Turkey Trot, I started to notice something funny in my foot. It was a sharp pain, most noticeably when I woke up and started walking on it. It was occasionally occurring when I was getting about 4-5 miles into my Long Runs. It was a very difficult pain to run with. But worse, it was beginning to stay with me all day.   I knew that runners, especially those new to the activity were prone to injury and I wasn't sure what to do. My biggest fear was that this would be a tragic season ending injury and I wouldn't be able to run the Dallas Half.

So I asked Google. When I found an adequate description, I realized it was Plantar Fasciitis, or at least the early stages of this injury. The advice I got was to stop running. Or at the very least, avoid pushing myself so hard in my workouts, stretch the leg muscles better, and ice down after long runs. I hadn't been icing down after any runs. This was the best advice to avoid injuries to the feet. I learned from a RunOn clerk that the feet tend to swell after a run. I hadn't thought of it until now, but this made sense to me.  I also bought a small massage ball for my foot. I keep it next to my bed and massage my foot in the morning and evening. 

Sometimes I want to take my ball and go home

This hurting was going on much of the week leading up to the Turkey Trot. I began icing down after long runs by putting ice and water in a bowl and soaking my feet. I also used an ice pack on the bottom of my foot for a few minutes then use the massage ball. The symptoms subsided shortly after the Turkey Trot and I was ready for the last 2 weeks of training for the Dallas Half.

Having Run 9 miles as my long run on November 23 and an 8 mile race on November 27, I stepped back my long run for November 30 to 7 miles. This worked well with Hal Higdon's plan since he prescribes a 10-K race around this time as warm-up for a Half.  This 7 mile run was a good run as I learned the days after a race are critical to recovery. Its important to allow your muscles to heal. The rehydration process should start with some water after the race and the muscle recovery should start immediately too. 

The first week of December was shaping up good. I got my mid week runs and weight lifting work outs in and then the long run was scheduled for 10 miles. I hadn't done 10 miles yet. I didn't even have a 10 mile route. I wasn't sure where to go. I could do two 5-mile loops. Or I could a 6 and a 4 or a 7 and 3. Whatever I did, I'd be re-looping. Which,for some reason, I had determined wasn't fun or preferable.  But I noticed one day driving from my home in Lantana to Highland Village that there is a sidewalk that was added as they expanded F.M. 407. Therefore, I could legitimately, and probably safely, run from my house to Highland Village. I clocked it in my car several times and came to the conclusion that It was approximately 4-4.5 miles to the Stoplight at FM 407 and FM 2409 (Long Prairie Road). I could probably make this work. When in doubt about distances, walk out your door, run 5 miles away, then turn around and run 5 miles back. 

So I attempted this. The weather was perfect this day. It was about 50 degrees with a little sun peaking through. I found myself running along side cars traveling past me at 50 mph. And I made it all the way past the Wal-Mart as I was on my way back when I got to the 5 mile mark. The only tricky part is crossing 407. There is a stoplight at Copper Canyon Road which is easy enough, but the sidewalk on the south side of the street ends where the Sidewalk on the north side of the street begins and there is a tricky street crossing you have to do. Its not that hard, you just have to be paying close attention to the traffic at this point. I imagine as the area improves with commercial development, the sidewalks will go all the way to the light at Chinn Chapel, but until then a hasty J-Walking episode occurs often. 

As I made it back to the Lantana Neighborhood, I was super thirsty. I hadn't been running with a water bottle. When I run in Lantana, I am never very far from restrooms on the Golf Course, or the neighborhood Gyms and I started bringing the gym key with me. This allows me to use the restroom or grab some water if necessary. This 10 mile run was the first time it was necessary. I had to stop at the golf course restroom on the way in to get some water.

I was at about mile 8 when I figured out that I was going to be about a half mile short if I ran back to the house. If I ran back to my starting point, I would have a 9.5 mile run. Since I was feeling good, I tried to make it the 10 my program regimen recommended.  By doing so, I ended up running 11 for the day and was damn tired when I finished.  I was definitely feeling good at 9.5 miles, but something got switched off at 10 miles while I was still a mile from my house. I pushed through the hard part and made it back in one piece but learned not to over push yourself too much.   I was excited to finish my last long run before the half-marathon. 

The week leading up to the Half was pretty easy. A run of 4, 3, and finishing up with 2 on Thursday. On that day, I ran to the gym, worked out with weights, and ran home. These three days followed by 2 days of rest would have me primed and ready to run the Half. The foot problem had worn itself off and wasn't bothering me any more. I truly felt good. I had my plan for the race. I knew I'd walk through the water stations and try to use the restroom before the race. 

The weekend was going to be messy. My youngest has a birthday in December and her party was scheduled for the day before the half-marathon at Chuck e Cheese. I've also learned that each runner must pick up their own packet at the expo. The Expo is at the Dallas Convention Center.  Since my beautiful bride is running the half with me, we'll both have to go to the expo to pick up our things. We also have to secure babysitting for the girls throughout the race and, if possible, figure out how to meet up with my Houston friend at the expo.  Did you get all that?

First off, if not mentioned an earlier post, my wife is going to run the Half with me. This was a show of support for me, and I was delighted to have her do this with me. Since she normally runs about 21 miles/week, she really wouldn't have too much trouble with this. However, her max run every week is about 6 miles. So the only real work she had to do is increase her long run every week. She did that in the 5 weeks prior to the race, increasing to 7, then 8, 9, and finally 10, the week before the race. Just like all of Hal Higdon's half-marathon training programs, maxing out at 10 and allowing the adrenaline take you to the finish line of the half marathon would probably be just fine.

Here's the plan we put together for Saturday. The youngest has a party in Grapevine at 10. Done by 12, Pack up the presents, and head to the Expo, we'd meet my friend somewhere from 12:30 to 1. Get our packets, walk the expo and then head up to North Park Mall to meet my mom. She would take the kids for the evening and the morning until after the race. If she could, maybe even bring them to the race to see us.  After the race, we would have to get them back quick and make fast to church since both girls have a Christmas pageant rehearsal. 

Once the kids would be dropped off with mom at the mall, we could do some quick Christmas shopping, have dinner and head home for some much needed rest. What could possibly go wrong?

The party was on time. It went well, all of her little friends showed up and they had a great time.

Does anyone else get creeped out by people in character costumes?

On to the Expo! Headed to Downtown Dallas, making sure our arrangements were in place, we texted my friend, who was already there, and texted my mom to be sure we were still on for meeting up for the kid swap. All was good. But Parking wasn't. 

Downtown was mad. Trying to get close to the convention center the day before a race was a tad difficult. The closest lot we could find was going for $15. That was a little pricey for me to run in, get my packet and spend 30 minutes walking around. So we drove around. The wife was not amused. Even the lot I had parked at for the Turkey trot was closed. Most lots were full or asking $12-$15 because of an "event."  Yeah, my event. Luckily, I know my way around a little. Behind city hall, there is an old "horseshoe" shaped parking lot with a bunch of meters. I know because I used to park there a lot when I went to city hall to see my dad. And City Hall was right next to the convention center. The lot was barren. Easy peasy. $0.65 to park for an hour and 5 minutes? We're good. We went in a propped open door so we didn't have to walk all the way around and got our packets. Met up with my buddy who showed us the wonders of the Marathon Expo.

The marathon expo is a wondrous place. Free stuff and discounts. Lots of it. As a runner, I love the expo. Its a great place to shop if you are in the market for running gear. Or are willing to try something new. The better expos have stuff for kids too. My buddy showed us the Luke's Locker area where everything was 20% off. He also recommended the brilliance of Thorlo Socks, padded socks that are light weight and perfect for running. I wasn't into all the products and services everyone was offering, and we were having to get going, but I definitely enjoy the expo. Luke's is great because they even hand out 20% off coupons for their other stores, one of which is in Highland Village where I ran past for my 10 mile run. 

On to the mall where my mom was waiting. Parking was a hassle since this was the 2nd to last Saturday before Christmas and North Park is a nice mall. So nice, the only way to park was to valet. Cause you wouldn't find a spot otherwise. I waited about 20 minutes to park. Made the swap and we went shopping. Keep in mind, at this point, I had been on my feet pretty much most of the day. The birthday party, the expo, now the mall. My dogs were barking, that's for sure. But we knocked out a lot of the girls shopping. About 5PM, we decided we'd had enough and went to find something to eat. Maggiano's was a reasonable choice. I had chicken parm with a side of pasta. This is my new pre-race tradition, I thought. Perfect, light, yet heavy on the carbs. 

Left at 6, home at 7. What I failed to mention is that my Friday night sleep was terrible. I was up half the night and I was up early on Saturday getting ready for our day. So all I wanted was to get to bed. But I knew better. I had read somewhere that many racers, gather all their things and lay them out the night before so that there are no missing items the day of the race. That's exactly what I did. We had kept an eye on the weather all week. We were anticipating 50 degrees at start. Cloudy skies, getting up to about 60. Increasing chance of drizzle and rain as the day went on. And with rain in the forecast, my mom wouldn't be bringing the kids to see us run.

Bib. Glide. Shirt. Shoes. Socks. Shorts. Headbands. Wristbands. Phone charged. Armband for phone. Gu. I was ready. I went to bed. 

Sleep was great. We woke up at 5. Got ready. Got in the car and were on our way at 6. Got to downtown a little before 7 for an 8 o'clock start time. I had learned from the turkey trot not to over worry about parking, so we found a nice little lot that was almost full just south of the McDonalds downtown. I paid for the day and we were set. Went back to car, got geared up. I kept a safety pin inside my shorts and safety pinned my key in my pocket so I wouldn't lose it.  I put the gu in my pocket and with phone in hand, we made our way to the corrals. 

This was way more crowded than the turkey trot. But was able to hook up with my Houston friend. And we got to catch up for a while. He was running with his cousin.  

Pre-Race Selfie

Can you tell this was with an iPhone 4s?

Pre-Race Photo with my Friend

We quickly realized we were in different corrals. And for the first time, I learned how a big race corral system works. When you register, they ask how fast you're gonna finish. When I registered back on September 30, I didn't know. I've never done a race like this before. I took a guess. 2 hours 30 minutes? Sure! What the hell did I know? From the Turkey Trot, I learned that being towards the front was great because you could go you're own speed, so I knew I wanted to be at the front, and my friend agreed. Then we realized we'd be in different corrals. My friend is much faster than I. He's been running longer. He was in corral 2, my wife and I were in corral 3. So after some time catching up, we went our own ways. 

His Pre-Race advice was the following. 1. Get as far up in your corral as you can, if you're running 9 minute miles, you don't need to be like Barry Sanders and dodging everyone doing 11-12 minute miles. 2. ALWAYS get water. Don't get the gatorade stuff they like to hand out. Get the water, even if you think you're not thirsty. Just take it. Getting dehydrated isn't fun. We agreed to find each other after the race, and we parted. 

The wife and I got to our corral with about 15-20 minutes to spare, but felt like we were the last people there. They funnel you in the back of the corral and then you have a cattle situation. Nobody wants to upset the heard, but some people really want to get to the front. 

Corral 3

We did our best, and the race had approximate times per mile posted so you could try to get near the one you thought you'd run. We only made it up to about 11:00/mile or 11:30/mile. Immediately, I knew we'd be with the slow of the pack. 

8:00 AM -- National Anthem. Countdown. START! but not us. We're corral 3. There were two other corrals that get to go first. We didn't quite start until about 8:08. But we slowly walked towards the starting line like cattle. Just before we got there, I let it all go. Mentally. Telling myself, this is not a competition with others. It's not even a competition with myself. It's a celebration of the work I've put together over the last 12 weeks. The last 24 weeks really. Since June 30, when I made a promise to myself to lose weight. Since my birthday, when I knew I had made a lifestyle change to lead healthier lifestyle. Since the following week, when I decided to do this race. To do it for my dad. Again, this race started and stopped very near City Hall, the place where, as a kid, I would visit him at work when he worked with the City Auditor's office and his boss, Daniel Paul, would give me a pen with his name on it. Those events from 25 years ago, burned in my memory today, but without my dad here to root me on, instead....in my heart. 

We crossed the starting line, and we were off! Again, the race started down Young Street. I wanted to run with Meredith for at least the first mile. She made sure I knew I didn't have to since she knew my pace was faster than hers. No worries, I had warned her, however, that after the first mile, I might be off like Usain Bolt. My legs were very rested and ready to be used. I didn't want to deny them that opportunity.  Of course, I felt like I was walking at the beginning. I'm used to running a 9 min - 9:30 mile. Our first mile was about 10:18. But we ran it together because that's what we do. We're a team. She had made the commitment to run with me in this race to support me and as a team in life, we do things together. So I was going to run with her.   

We made the left turn on Cesar Chavez and were approaching the first mile marker. Once we made it, I kissed my wife goodbye and told her I'd find her at the end. I stretched my legs out for the stride they desired and began running like an NFL running back dodging blockers and trying to score a touchdown...12.1 miles away. I was flying. At least I felt like it. The 2nd mile took us up main street into Deep Ellum and through the Baylor Hospital district. I did this mile in 7:48. I was back on pace already. 

Dodging people really was difficult. Some people wouldn't move as they were running with a friend and were running shoulder to shoulder. I found myself on sidewalks, curbs, and criss crossing traffic. At one point during mile 3, I had to stop and tie my shoe. Of all things, You'd think I would have learned to tuck my laces in. But I had forgotten. All that prep work the night before, but I forgot to tuck my laces in this morning?

My third mile was in 8:44, and I crossed the 5K marker when I spotted some restrooms. Of course, I had to pee. There were about 12 port-a-potties lined up on Caddo Street and a line. I got in line, this one moved faster than the one I was in at the turkey trot. In and out, I was back on the road. At this point, the field started stretching out. The slower runners were still behind me and the faster ones were in front. I was with my pace group mostly. Even with the pit stop, I still did mile 4 in 9:42. As Lemmon approached Turtle Creek, signs were directing runners who were participating in the marathon Relay to the right. I stayed to the left and made the turn. Coming up on Mile 5, I saw a few runners with fresh legs hit the pavement and running fast, they all looked like they had to catch up with someone, but not me. I had my tunes in my ear and I was cruising at my pace. 

Mile 5 was in 8:42 and Mile 6 was in 9:16. This was the part where we were on Drexel. Drexel was important to me because my former boss lived on this street. She had passed away 2 and a half years before.  My memory of her was quite fond. She brought me into my current profession and coached me along the way. She was a very kind person and always knew exactly what to say to make you feel better about whatever ailed you. At this point of the race, my thoughts turned to her as we ran through Highland Park. I was sure that if she were still with us, she'd be outside supporting me with all of the other runners. 

After a while you start to ignore them.

During mile 7, I saw a former co-worker who is also a trainer. She works events like marathons or athletic tournaments to be on hand if anyone needs medical assistance. I got to give her a high five and then regretted it later when I didn't get a pic with her. But in the heat of running, your mind starts to wander and we don't think clearly. Only thinking about feet and not tripping. Mile 7 was in 9:03.

We crossed over central expressway (US 75), made it to Greenville Ave, and headed south. Mile 8 was in 9:25. Greenville was a fun street to run down. Lots of people out watching. Lots of bars. Tons of stuff going on. So much so, that I found myself in the middle of the street trying to take it all in. That's where I tripped on one of the lane markers in the middle of the street. I nearly fell on  my face. But recovered and kept running like nothing happened. Suave. 

Mile 9 was in 9:10.  During Mile 10, the race people began preparing the racers for the split. We headed down Munger and this is where the marathoners make the turn towards the lake and us half-marathoners make our turn for the finish line. I made mile 10 in 9:08.

Mile 11 was approaching the farthest distance I had run in my life to this point. And that was just last week. I felt like I had some gas left in the tank too. I was tired, sure, but I was going to make it...I thought. Mile 11 was in 9:07.

Then there was mile 12. This is the mile where all self-doubt laid it on me heavily. You know that little voice that says, "WTF, man!"  Well, it was screaming in my ear. I knew I could do it though. We had made the turn back towards downtown and I was back on Main street. Headed back towards deep ellum. Mile 12 was 9:24. 

Last mile, I could see downtown clearly. It had started to rain a light drizzle a few miles back. I had made all my intended water stops. I knew, according to the app on my phone I was running a good pace. I actually caught up with the pacer for a 2:10 half marathon. I thought there was a chance I could catch up with the 2 hr half-marathon pacer, but wasn't sure. So my goal time was in sight. But my music was off.

I had planned this for months. If you read my last post, you know about my running music and my affinity with the choral version of Barber's Agnus Dei. I wanted Agnus Dei to play for me as I finished mile 13, so I could roll into the finish line thinking about my dad and how he did so much for me growing up. Like coaching my baseball teams and being at every concert and every football and baseball game for me even if he couldn't be here today.  But it was still a few songs left. I quickly messed with my phone to cue it up. And I had it playing. 

It carried me. On wings. My legs were beat, but still moving. I could make it. I wasn't out of breath. I was running. I was accomplishing another goal in my life. The streets were lined with spectators, anxiously waiting to catch a glimpse of their runner.  Maybe a dad, son, mom, sister, or just a friend who is running. Maybe they were waiting for the winner, who coincidentally was probably about to finish. But I felt like they were all there for me. Finishing my half-marathon, the ultimate achievement in my running odyssey thus far, was a magical experience. And then it was over. 2:05:01. Just over 2 hours. When I had filled out the registration a few months before, I thought It would be more like 2:30. I was ecstatic for the time to be this good. 

As soon as you cross the line, they hand you this space ship blanket and your medal. 

Fear the beard. Post Race selfie.

They have photo opportunities available, but all I wanted was a banana and some water.They wrapped the maze around forever, but I found them. Energy bars, fruit and water. I took several. Checking my phone for my friend's status, he texted me, and we met up. He was so proud of me! He thought I had a great running time in my first half. 

As we waited for my wife to finish, we shared experiences as I got a stretch in. I had signed up for alerts to know when she'd be finishing. She finished not long after me in 2:23.  

It was a whirlwind of a weekend. Topped of with an accomplishment I thought was pretty fantastic. The roller coaster of emotions of running a Half-Marathon turned out to be worth it. Having friends and family near was really very special for me. But my legs were beat. I could barely walk, let alone drive. Sitting in the car going to get the kids, my legs barely worked. I couldn't believe some people actually wanted to do what I just did TWICE in the SAME DAY! That is just crazy talk. I had considered at one point trying to train for the Cowtown Marathon, but after today's race, I put that on hold. I was no longer sure. 

We got the kids to their pageant rehearsal and sat in the back while they went through everything. Which probably wasn't a good idea. We just sat there. Our legs were stiffening up. After this experience I did some reading up on proper post race activities, and sitting down and not moving isn't one of them. Its best to keep moving just to let the blood in the legs get back to normal. We didn't eat lunch until after the pageant and treated ourselves to some Sonic. I got the Bacon-Cheeseburger because, well, I wanted it and didn't worry about the calories. It was the best damn burger I'd had in a long time. 

My future for running at this point was uncertain. I wasn't sure about a marathon. Maybe I could be one of those people who runs a bunch of half-marathons. Maybe I could just slide into a weekly workout routine for fitness. Like back on my birthday, when I felt lost with no goal, something was missing. I wasn't sure what was next for me. Achieving a goal is so great, but where does that lead a person? What's next? I don't know.

Jason is an avid Dallas Cowboys fan and a wicked BBQ cook best known for his brisket.

The Playlist (Part I)

As mentioned in a previous post, one of the things that keep me moving is the music pumping through the buds in my ears. I just get so pumped when I hear it. My wife prefers the radio. But when I run, I'm the DJ. I get to choose. So its important to pick the right stuff that makes you feel your best to get you to your peak performance. In this case, it's music which can induce emotions suitable to get you through rough spots.

As a freshman at the University of North Texas. I pledged Phi Mu Alpha Sinfonia, a fraternal music organization.  The Fifth purpose of the fraternity was to "Instill in all people an awareness of music's important role in the enrichment of the human spirit."  I justify this post for that purpose. The national organization has many notable alums including, John Phillip Sousa, Fred Rogers (of Mr. Rogers Neighborhood), Andy Griffith, Burl Ives, and Oscar Winner J.K. Simmons.

So I thought I would share a little about my playlist so that you could get a glimpse into what I run with.

My addiction to working out with music started with the cycle classes, some call them spin class. Spin Class is basically a bunch of people on stationary bicycles with loud music pumping and a trainer yelling at you to pretend you're riding up a hill or on a flat road in big bicycle race.  As I was regularly attending these classes at the YMCA, the music selection was always an integral part of my workout.  It was always great to pedal to the beat of the music. As a musician, it's hard not to find yourself pedaling, tapping, or running in step to the tempo. When the Mrs. and I run on treadmills together when its raining or snowing, I always catch her smirking at me when I play the air drums. I'm not gonna apologize, its what I do. 

I'm gonna go through Some of my favorites in my playlist and give you some info on each song. Links provided go to YouTube for a listen. 

The Distance 
By: Cake 
Favorite Line: Reluctantly crouched at the starting line,
Engines pumping and thumping in time.
The green light flashes, the flags go up.
Churning and burning, they yearn for the cup
What I like about it: There is a reason this is my first song of the running playlist. This is what I'm listening to on the starting line before the gun goes off or as I'm walking down the street to my starting line, which is the playground on the end of our street. It just gets me amped up.  I also like Cake for their use of the trumpet in their songs. 
Approximate Distance: 0 miles

Turn Down for What

By: DJ Snake and Lil Jon

Favorite Line: Actually this song is pretty dumb. I don't listen to the lyrics. 

What I like about it: The beat and the tempo. 
Approximate Distance: First mile

All Mixed Up
By: 311
Favorite Line: You've got to trust your instinct, and let go of regret. 
What I like about it: Tempo. This is a good tempo run. I've got my best tempo runs at the beginning. It sets my 'race pace' I know that if I'm in step with these, I know I'll be good for the run. 
Approximate Distance: 2nd 

Grace is Gone
By: Dave Matthews Band
Favorite Line: I could never love again, so much as I love you.
What I like about it: This is a little more chill of a sound. Not a pace song, just reminds me of where I am. You'll notice a lot Dave Matthews Band in my playlist. This is the first one.
Approximate Distance: End of my first mile. 

The Best of What's around
By: Dave Matthews Band
Favorite Line: I don't really have a favorite line in this. Recorded in the mid-90's its vintage Dave. 
What I like about it: This gets me back on pace again. This is the song 
Approximate Distance: Crossing mile one  +/- 0.1miles

Lose Yourself By: Oscar Winning rapper, Eminem
Favorite Line: Look, if you had one shot, or one opportunity, To seize everything you ever wanted. one moment Would you capture it? Or just let it slip?
What I like about it: This tempo is about 172 bpm. It is my perfect running pace. It paces me at about 8:30/mile depending on my stride length. 
Approximate Distance: This is playing as I cross the 2 mile mark. If the first 2 miles are warmup. I'm warm at this point. That's why this song is places where it is. I'm warm. I set my pace to this song and I do my run. It is literally perfection. Also, like he says in the song, I Lose Myself in the music, the moment, I own it. The same goes for my race. I think about a lot of motivations I have for my running and this song brings out the emotion in many of them. 

Empire State of Mind By: Jay-Z (featuring Alicia Keys)
Favorite Line: The chorus talks about New York being a concrete Jungle. That's how I feel when I'm running along the streets and sidewalks. Although, Not a real concrete jungle. I am, in fact, running on concrete. 
What I like about it: 174 BPM. I'm able to set my pace throughout Mile 2. 
Approximate Distance: 2nd half of Mile 2. 

Get Up offa that thing By: James Brown
Favorite Line: None. I don't listen to this one for the lyrics. I just dig soul, man.
What I like about it: James Brown. My mood at this point, is that I got up off my ass back in June 2014 and started working out. Now I'm running. Every morning, when I'm up before 5 AM to do a run, I have to get up offa that thang.
Approximate Distance: Starting Mile 3. 

Stay (Wasting Time) By: Dave Matthews Band
Favorite Line: N/A
What I like about it: Uptempo Dave Matthews Band 
Approximate Distance: During Mile 3


There are 62 songs in my current running playlist. When I hear one on the radio I think would be good, I add it. Can't really have too many, can ya?  I generally start my playlist with my long run and pick up where I left off from the last run, making it through most of my play list throughout the week. 

There is one song, however, that is the most powerful for me. I don't know why. I've always enjoyed its chords. Its an expressive piece of choral music that I happened to be listening to at a very memorable point in my life. And for that reason, I have vivid imagery come to mind when I hear it.  The tune is Samuel Barber's Agnus Dei.  This is the choral version of Adagio for Strings. The version I listen to is based on the version heard in the movie "Platoon" which sounds totally random, but makes  a little sense when used in context.  You can listen to a portion of that version here. 

The imagery I have is based on the final minutes of a man's life when he is dying. Of Course, I think about my father as this is the song I was listening to in the car when I was on my way to see him for the last time. 

The Latin being sung is 

Agnus Dei, qui tollis peccata mundi, miserere nobis.

Agnus Dei, qui tollis peccata mundi, miserere nobis.

Agnus Dei, qui tollis peccata mundi, dona nobis pacem.

which means:

Lamb of God, you who take away the sins of the world, have mercy upon us.

Lamb of God, you who take away the sins of the world, have mercy upon us.

Lamb of God, you who take away the sins of the world, grant us peace.

I am very particular about this song. In my runs, I want it to be played at an exact moment, and for races, I will be sure to use a best estimated guess to be sure it plays when I need to hear it most. It plays for 6 minutes and 15 seconds. Its not long, but its enough time to gather up all my strength and finish strong. For my dad. 

Music is a part of me. It always has been. Not every runner uses a playlist. But if you're trying to put one together, you just have to find the music that moves you. These songs move me. I'll have another playlist post in the future to share

Training for Thanksgiving Turkey Trot

After that tragic 5 mile run following a steak dinner on October 19, I was back on track. With my midweek runs on Tuesday, Wednesday and Thursday. Lifting on Monday's and Friday's. And cross training where I could fit it in, I was rolling. and the mileage was increasing.

Hal Higdon's Novice 1 Marathon Training increases mileage every week. There is no way even the best athletes who haven't run in a long time can go from running 3 miles to running 13 without increasing week to week. You are teaching your muscles how to burn energy in the most efficient way and learning about yourself, your barriers, running hills, etc.

November brought new challenges, finishing October with a 6 mile long run felt like an accomplishment. I hadn't run this far since I ran the Cowtown 10K in February 2008. My time back then was 1:09:52 (11:30/mile). On October 26, 2014, I ran 6.12 miles in 1:00:43 (9:56/mile). I remember huffing and puffing in that 10K back in 2008. But my training consisted of running once per week and never stopping for water during the training or during the race. That was back when the Cowtown started and ended in Downtown Fort Worth. I had run the Cowtown 5K years before when it started and ended in the Stockyards. Now the Races begin and end by the Will Rogers Memorial Complex. A great place to have the Expo, Start, and End of Race Activities. There is more cowtown in my future.

During November, I committed to something new. No-Shave November. Here's the thought. I will be training hard for this Half-Marathon. Its going to get colder. Having a beard won't hurt. And I won't shave until after the race in December. But I needed a warm-up race before then. The training schedule encourages a 10K during this time-frame, and Thanksgiving is right around the corner. My running friend from Houston was planning on running the YMCA Turkey Trot in Dallas. It is sponsored and proceeds benefit the YMCA of Metropolitan Dallas, which is a great organization my family and I have benefited from and was a great cause to run for. Our YMCA, Cross Timbers YMCA of Flower Mound, is a part of the Metropolitan Dallas group of YMCA's. Here's the thing, The Turkey Trot is either a 5K or an 8 mile race. Luckily, looking at the schedule, it seems as if I would be doing about 8 miles that week, so the timing was perfect.

The second week of November began with the same 6 mile route from the previous week. The Good news is that I  bested my time by 5 minutes cutting about 53 seconds off my pace! The mid week runs threw me for a curve, however. At 4.5 miles, they didn't fit my ideal distances (all whole numbers), I needed to find an extra half mile. Although, it was brought to my attention by my loving bride, whether or not I found the extra 1/2 mile, my training wouldn't suffer, but that's how I am. I said in my first post, "My world needs two things. Order and Reason. Rules apply to everything." Therefore, I had to find the extra half mile. However, figuring out an extra half mile wasn't hard. The end of my street has a cul-de-sac and is about .2 to .25 miles away. Down and back was all I had to do. Problem solved. 

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Energy Gels come in many flavors

By this time, I was clocking anywhere from 15-20 miles/week. I started using Gu Energy Gels during the long runs. I still use them for any run over 5 miles. Energy gels are basically 100 calories of Sodium, Potassium, Carbohydrates, and protein for your body to maintain through long runs. My favorite flavors are Salted Watermelon (has a little caffeine too), and Strawberry Banana. During this time, I was trying several different flavors, but settled on these two. 

This was also about the time a cold snap came through town. November 16 saw some snow flurries in the Dallas area and I had to adjust my outer wear for running. I really only had a long sleeve running shirt from 6 years ago and one of my new dri-fit shirts. In October, because of all of my running posts on social media, I got a surprise in the mail. An old friend, who manages a movie theater out of town, sent me a gift. Some Headbands and wristbands. Leftovers from a marketing promo for the movie Neighbors, starring Zac Efron and Seth Rogen.

I was prepped and ready to go.

I found that the headbands helped keep my earplugs in. And the wristbands were good at wiping sweat out of my eyes. This has become my thing. I love running with the headbands. Still do. 

So I signed up for the Dallas Turkey Trot and would prep to run 8 miles on Thanksgiving Day. I thought this was great since I could burn 1000 calories and then eat Thanksgiving Dinner. My training was on schedule with the exception of some midweek rain which put me on the treadmill and then the race, which would be on a Thursday. And Thursday is not a normal Long Run day. Some adjustments had to be made. On top of that, I found out my buddy from High School would be running the Fort Worth Turkey Trot instead. I was rolling this race Han Solo. 

So I scrapped the plan for the week, keeping the long runs in place. Rather than run my two 5-mile runs during the week of thanksgiving, I would run 2 and 8 leaving the 8 mile race as part of my regimen, but also a race warmup. 

Not having ever done a race in downtown Dallas. I wasn't sure what to expect. I knew the race started near city hall, which was fine, I grew up driving there since my dad worked there for over 20 years. He used to take me to work, or to his office and we'd drive underground and he'd park in the employee parking. He used to love showing me around and introducing me to the people he worked with. He also liked showing me where scenes from 1987's Robocop were filmed. Looking back, I didn't think much of it at the time, but I cherish those memories now. He was always proud of us and I think about him often. He passed away in 2007, but having this run start and stop at City Hall was important to me. It meant that he would see me start and finish something. The same would be true for the Dallas Half-Marathon. As you train, the harder training may sometimes require a deeper motivation. My training was getting tougher and so for me, motivation was my dad. I was doing this for him and making sure he'd be proud of me. On these November/December Long runs, I would always think of him to keep me going. 

The race started at 9. I wasn't sure what to expect as far as crowds were concerned. I had read that this event would be attended by over 10,000 people. The DART light rail was being fixed downtown that week, so taking the train in was out of the question. And since we were having Thanksgiving dinner at our house this year, I needed to book it after the race to get home and help out. So I needed my car. And I needed it close. So I looked into Parking Panda. Parking panda is a site where you can reserve and pay for your parking before the special event. They had a 50% off deal through the Turkey Trot people, so I thought it was a good deal. I found an underground garage only a few blocks from the start of the race. 

Pandas help you park. (not really)

I arrived at about 7 AM because my reservation urged me to arrive before roads were closed off for the race. The lot I secured was inside the route. This was 2 hours until the gun would start the race. And it was cold. Race time temp would be just shy of 50, which would be perfect. But it was about 35 at 7AM as I wandered around the desolate downtown area. Learning: DON'T GET TO A RACE TOO EARLY. Very little was set up. Vendors were still setting up. So I basically wandered around for about 30-45 minutes. I tried not to use my phone because I wasn't sure if I'd have enough battery to play the music and use mapmyrun for the 8 mile run. I'm pretty sure I photobombed a few TV interviews going on that morning, then I contacted a friend who was volunteering for the event. He got me into the hospitality tent where there would be coffee and restrooms. 

A little after 8, I headed to my corral. There would be 2 corrals for this race. The front corral for those who were interested in being timed, and the second corral for anyone running with a dog on a leash and everyone else. I got in the corral and still had to kill about 45 minutes. I was probably the 20th person to report to the corral. So I had plenty of time. I found a spot where the sun was peeking through the buildings and began stretching a little and warming up slightly. 

There was a row of port-a-potties, so I tried to use it one last time before the race. I had been drinking water on the drive down, so I knew I needed to empty as much as possible before starting and dropping a deuce if possible. I popped in, got my clothes situated. It was less windy in there and nobody had really used it yet, so I took my time. Fixed my headphones, headband, Got my gloves on and ready, then stepped out. The moment I stepped out, it was a new world. 

Lines had formed. I mean LONG LINES. Pre-race lines. I found out later on, that these lines form approximately 30-45 minutes before race start time at big races and they don't go away until about 5 minute after the start. Everyone is trying to go now, so they don't harm their time on the course. Good advice.

I meandered toward the starting line. The "Elite" runners were warming up on the other side. I was right on the starting tape. Waiting patiently. The Emcee of the event began talking thanking everyone who made the event possible. I people watched. Listened in on others conversations. Watched people learn that only elite runners could be in the warm up area, but then break the rules and then cross the line and get in anyway. 

It was almost time: I set my music to start, I got ready to set MapMyRun, and the horn blew. We were off to the races. It took me all of 10 seconds to realize I lost a glove. This sucked because I had just bought them and there were 6000 people behind me, so I wasn't going to go back. But I kept up. I was pretty close to the front of the line, but was learning quickly that finding my pace among racers can be a difficult task. We headed down Young Street toward Deep Ellum and crossed 75-Central Expressway when before making a left on Hall, the MapMyRun lady was telling me I was passing the 1 mile mark at 7:30. My mind was blown! I was running a 7 1/2 minute mile? Could I keep this up? Then my brain broke into math (as it usually does for time, speed, and distance calculations). Could I finish this 8 mile race in 60 minutes? The answer was quickly figured to be a, "no." I started dropping pace immediately after that. Down to 8:00/mile, then 8:30/mile. But still doing very well. 

I passed the first group of water stations on Main Street in Downtown. I got out of the way, because I didn't feel like I needed it, and I think the first fluid station during a race is a big mistake. It's a time-suck. Too many people are too close at the beginning of the race, too easy to trip on someone, I politely move out of the way and let others get their sip of water. 

There was also a bank of toilets (about 20) off to the other side, I didn't have to go. So I kept on. I got to mile 3 and did get a sip here. 

I read Hal Higdon write about walking. Many long distance runners, or those who begin training from couch to 5K, use the run-walk method. It works something like this, run for 10 minutes, walk a minute. Run 10 walk 1. Or some variation thereof. You may read or hear people say, I'm here to run, not walk. Or If you're going to run 5K, 10K, or a marathon, then run it, don't walk. That's all poppycock. Hal writes that he once ran a 2:29 marathon walking through every aid station. That's my strategy. If I stop at an aid station, I walk. It rests me up and frankly, its easier to drink while walking. 

I saw some port-a-potties at the second water station, but there were only a few and they had lines, this is when it hit, I needed to take a leak. Running past the site of the old reunion arena on Hotel street, there was a temporary building, like one you'd see at a school or a construction area. I saw a few runners dip behind there, and pop back out again. I thought it was strange at the time, but later I'd find out they were relieving themselves. At the 4 1/2 mile aid station, there was a port-a-potty and I had to go. So I waited in line. At this point my miles were about 8.5 minutes each. But the guy in front of me was apparently having worse issues than I had. This stop cost me about 2 minutes on my time. This mile was clocked at nearly 11 minutes. But it felt so good! Afterward, I popped another Gu. (one every 45 minutes after the run starts) and I kept running.  

The route went down South Lamar, which is a cool area to run and it ran us down to Pennsylvania. Many who live down there would come out on their porches and watch us run by. Some would waive. We made it over to Harwood and ran back north towards downtown again. I was ready for this to be over But I kept thinking about my dad and how proud he'd be. We ran past Dallas Farmers market, the photographers took a snapshot of me, and I made the turn toward city hall. I pushed myself and tried to hit the gas, but there was nothing there. I finished in 1:12:41 (9:05/mile). I was very pleased with this time. Especially since I wasted 2 minutes going to the bathroom. 

My first organized major(ish) race.

Once I crossed the finish line, I grabbed some bananas, a water, and a powerbar. Looked around at the crowd. It was VERY crowded. I didn't see anyone I knew, so I made my way back to the car. as I did, I saw the finish line to the 5K race still had mobs of people finishing. I know a lot of families do the 5K together, many walk. Its more about the time together and the donation than the competition. 

I finally made it to my car, and left to get home. Then there was traffic. Tons of it. It was very slow getting out of there. A lesson I would learn for future races in Downtown Dallas. Lesson: Don't get there too early, but when you do,park outside the route and walk. The walking is good for you after a run, anyway.  I would be putting my running to good use in 2 1/2 weeks when the Dallas Half-Marathon would be run. 

Early Training for my First Half

So I got started with Hal Higdon's Training program during September. It was 12 weeks out from the Dallas Marathon (Formerly known as the White Rock Marathon), and I was playing around with posting my runs from the MapMyRun App to Facebook and Twitter. (BTW, you can follow me on Twitter @JLiewehr) The Half-Marathon Novice 1 Training fit me like a glove for the fall.

The basic premise of these work outs is routine. The routine includes lifting weights and cross training. He coaches that weight training can be helpful if you have been lifting weights in the past, which I have (on and off) since Jr. High. I had been lifting more as of the last 2 years. Basically, my week looked like this:
Monday: Stretch and Lift
Tuesday: Run
Wednesday: Run or Cross Train (Biking, cycling, elliptical, or swimming)
Thursday: Run and Lift
Friday: Rest
Saturday: Cross Train
Sunday: Long Run

As previously mentioned, this was perfect for me since I had already been attending the Satuday Cycle Class at the YMCA. Likewise, Coaching soccer at the Y on Saturdays meant I was already there anyway. Plus, doing the "Long Run" on Sunday was fine since we went to Late church, I had plenty of time to get that run in. Everything in between was just a matter of waking up on time and getting the runs in.

Here are my learnings during the first six weeks of training.

1. I gotta get done with my run and in the shower by 6:15-6:30, otherwise, I can't leave the house by 7:10 and get to work by 8. This means that for a 3 mile run, I have to leave by 5:45 and awake by 5:30. But for a 4 or 4.5 mile run, I had to be up by 5:15.  In the last post, I mentioned my excuse for not running was that I "didn't have the time." Well, I just made the time. I found that waking up earlier wasn't the problem I imagined it to be. What helped with that? Going to bed earlier.

2. Adjustments have to get made from time to time. Rain happens. Can't get the run in like normal. But having access to the community gym means I can always get a 3 mile run in on a treadmill. I also learned later down the line that the max I'm willing to run on the treadmill is 3 miles and only 3 miles. Wake up late on a Wednesday? May have to skip the run and do cycle at the YMCA in the evening instead.

3. I learned that 50 degrees is the perfect running temp. More than that means too sweaty and uncomfortable. Moisture wicking clothes are a must. Cotton is no bueno for running.  Name brand clothes are expensive, too. I found the lesser known brands from Target and Academy to work just fine. On occasion, I did find some good deals on Nike, Under Armour, Asics, and Brooks.

4. Pooping is essential before a long run. If you've ever run seriously, this is one of the first things we learn. You don't want to be caught miles from the house, and without a pot to poop in. Or worse, waddling home and making a bee line for the bathroom. Although, it occasionally happens, I became much more aware of when I was making this act happen. The mess isn't the problem. Its the pain. Runner's World devoted an article on this topic.

5. Its amazing how many people are runners. And the serious runners like to help out. I got a dose of this from an old High School friend as he was preparing to run the New York Marathon. I had seen him post some things about running. A long run here, some pre and post marathon pics there. So I knew he was serious. He was more than helpful with advice. From Energy Gels to Salt tablets, Clothing to race selections and helping me through injuries. He's my running consigliere. We began making plans to run some of the same races together too.

Throughout this time frame, I began with some easy 2 and 3 mile runs. Small. Doable. I live in Lantana, Tx. Which isn't a city. Its actually a master planned community which is located in southern Denton County. Behind our house is a running path, which is great, because there are no cars that might hit you. However, we live near a creek and some woods, so there are the occasional pesky animals. You know, rabbits, raccoons, armadillos, copperheads, & skunks. My wife's favorite stories aren't about the snakes she has to avoid while running, its the skunk that came in our house one time back in 2011. I digress. Lantana is a wonderful community to live in if you run. It didn't take long for me to figure out where to run when I needed a prescribed distance. I have a 2 mile loop. 3 mile loop, 4 mile, 5 mile, 6, 7 and 8 mile course. This is really great, so when I need to run, say, 10 miles, I can do the 8 and 2 or the 7 and 3, two 5's, or maybe the 6 and 4. I have options, you know? It was throughout this part of the training I started figuring all of this out.

It was also during this time that I stopped posting every run and only posted the long runs. I forgot how many people hate workout posts and running posts. But I did it initially maybe because I needed validation or bragging. I'm not sure which one.  Probably both.

I always tried to learn something about myself during these long runs. In the beginning, its easy because everything is knew. So everything was a "Long Run Learning."  And the long runs started at about 4 miles. So it was about 35-40 minutes of just jogging and thinking. Of course, my music helps. The 5 things I listed previously were just a few of the things I used to put in my social media posts after long runs. At this time, in October, I had thought about creating this blog, but never had enough motivation. It wasn't until others in my family decided to blog that I finally built up the courage to share through this medium.

My first few long runs were 4 miles each. The Half-Marathon training was about routine. The Novice training is about building up muscles in your legs. Therefore, at the beginning, you generally run the same distances for 2 weeks at a time before going up a distance. The first 2 long runs were 4 miles each, then there was the 5 miler. The 5 miler felt great. It was a beautiful day. 54 degrees. Shorts and a shirt, headphones, and I was off. This was probably the first time I can remember getting that "runners high." If you've never heard about a Runner's High, Its perfectly safe and perfectly legal. Its the enjoyment we find in running. It makes you happy, and feeling accomplished. Runners find it for different reasons. Its what happens when the endorphins are released in your body. It feels great.

Portland, Oregon: Site of The Leon Bradley Scholarship 5K

This Long Run was the day before I was scheduled to be in Portland for my week long conference with AASPA, the American Association of School Personnel Administrators. This is my national professional organization. Every year we try to raise money for a scholarship for young minority students who are seeking the education field as a career. This year, in Portland, the conference committee had an idea to hold a 5K, and I was ready. I wanted to show well. On top of all this, The training program encourages a few races before your peak. He does this to provide ample opportunity to learn about running with the pack. A lesson I quickly learned. When Tuesday, October 14 rolled around, I hadn't ran since Saturday of the previous week when I ran 5. My legs were tight and I was needing a run to work the muscles out. I made it down to the starting area to meet up with my colleagues and run the race. This wasn't a massive 1000 person event. It was more like a small 50 person event. I stretched, Got my shirt, took some photos, got on the starting line, they gave us some directions: Down to the 4th bridge, cross it and come back. The first three places would win a prize.  Then, the horn blew and I was off!

Arial view of Portland's Bridges

Portland is situated on the Willamette River. Known as the Bridge City, it has several historic and scenic bridges crossing the river. We started at the base of the Hawthorne Bridge, and ran north to the bridge past Burnside. When I hit my first mile, the Map My run voice said I did my first mile at a pace of 8:03/mile! This was the fastest I had paced yet. I was out of the start really fast. In fact, I led for about a half mile before I was passed by someone who looked like he had been running much longer than I had. Passed by another person as we crossed over the bridge to the east bank of the river, I started my way back figuring I was about half of the way through the race. Desperately trying to keep my pace up, that funny smell hit my nose. It wasn't the river. It wasn't trash. It wasn't the homeless. It was weed. And I HATE the smell of weed. So I kept running. Back to the Hawthorne bridge, I ran up the ramp and over the bridge. With Traffic whizzing by, I got passed by a third person. Now I was in 4th place. I'd be out of the money (So to speak).  I could see the finish line. Then, as we made it over the bridge, we ran down the ramp, and I kicked it into overdrive, putting all my energy into my muscles, I sped up for the last 100 meters and passed the runner in front of me and finished in 3rd place. It was a sense of accomplishment. For a guy who had really only started running about 5 weeks before, It felt good.  A little drizzle started to fall. I was handed my prize (A gift certificate to AASPA's bookstore) and had my photo taken. I cheered on most of the other runners (And walkers).

Finishing my 5K - Photo courtesy of @_AASPA_

The first thing I realized was that this wasn't 5K. 5K's should be approximately 3.1 miles. This was 2.81. But it was close enough as far as I was concerned. My time was 24:19 and I finished at a pace of 8:39/mile, which was my best time since I started running. I was excited and proud of this accomplishment. Although, I kept it in perspective. I posted on Social Media, that I came in 3rd in this 5K and one person asked who the other 2 people in the race were.

The rest of the week was great. As I mentioned, Portland is a great city. Excellent for runners. The River is a nice jog. On Wednesday, I ran the reverse of the 5K stopping on the way back to the Hotel for VooDoo Donuts, which is a local establishment known for their funny take on Doughnuts.

The selection at the donut shop.

Then on Thursday, I was scheduled for a 4 mile run. This was the first time a midweek run was as long as one of my previous long runs. This is a phenomenon which would repeat quite often in the first 6 months of running. But I was out of town. I didn't know where I could run 4 miles. And it was 5AM since I can't sleep in on the west coast.

I knew a 2.81 mile route. So I walked out of the hotel and just started running up the hill towards downtown. I trusted I could run up to the park in the middle of downtown which was only a few blocks away and run down a few blocks, then back to the riverfront and with the added mileage, it would be about 4 miles. On my way up the hill, I noticed some flashing lights to my right. Then I noticed some crime scene tape. I found out later, there was a stabbing in the middle of downtown Portland the morning of my 4 mile run. I learned another lesson. Run where you're comfortable. Where you're safe. And don't listen to headphones when you're running in a downtown area. This was also the first run where I was almost hit by a car. Due to me not looking.

The run finished strong. I got my midweek runs in and was prepared to head back to Texas. Upon my return on Saturday, there was never a good time to sneak in a long run, so I put it off until Sunday Evening. Bad idea. Sunday evening long runs are the worst. First, I made the colossal error of doing it after dinner. And I didn't leave enough time between dinner and the run. Pain. A bunch of pain in my gut (It wasn't the voodoo donuts either). It was the huge meal I had just eaten. Learning? Yes, As I said, during every long run, we learn something new. Don't eat and run. Also. Running along F.M. 407 in the evening can be a little scary. 18 wheelers travel this road. I'm on the sidewalk going 6 mph, they're on the street going 50 mph. I'm not gonna win that one.

So early training is complete. I ran in my first "practice race" before the half marathon. The schedule was working and it was all coming together. I began looking forward to some real races in Dallas. And I felt confident I could surpass my own minimal personal success in running.

After my 3rd place finish in front of the Hawthorne Bridge. 

Jason Lives with his wife, dog, 2 daughters and all of their toy shopkins. He is a school district administrator and works as the Director of Secondary Personnel.