Running Coach for Men over 50

With all the posts I've done over the time I've had this blog, I realized, I don't often write about what I offer. So let's fix that. 

I help men over 50 run their first marathon. 

I realize that I'm very focused in that statement but hear me out. I can coach anyone. That's not to brag. It's simply the truth. Beginner, experienced, man, woman, 5K, Marathon....doesn't matter. I can coach them. If you want to get stronger, go faster, run farther...I'm your guy. But what gets me out of bed in the morning? It's helping men over 50 do something they probably thought they could never do. Run a marathon. I came to this realization on March 16th, 2025...the day after my first marathon.

I was 56 years old and decided out of the blue that I wanted to train myself and run a marathon. I thought about hiring a coach, but all these young studs don't get what it's like to wake up sore. To have an extra 30lbs (or more) to carry around with them all day. Let me be clear. I actually feel pretty great for my age, but I am overweight. There's no sugar coating it. I had really bad plantar fasciitis too. I tried just about everything and then switched to barefoot-style shoes just to see what would happen. I was pain free for the first time in forever. So I slowly ramped up my mileage. I would increase for 2-3 weeks in a row and then drop back down and give my body time to heal and repair itself. 

Long story short: Despite a crazy work schedule for two months, despite a hurricane that completely disrupted life for over 50 days causing me to miss about two months of training, I still met my goal. I completed a marathon and beat the finishing time of 6:30 by over 15 minutes. With my plantar fasciitis, I could barely run one mile in 14:52 when I started. In the actual marathon, i averaged 14:09 and that was with having to finish the last 2.4 miles doing a run-walk combination. 

I crossed that line and - believe it or not - burst into tears. I had absolutely no idea that was going to happen. Approaching the line, I was feeling so elated and excited! But I crossed that line, saw my wife, and burst into tears. I'm kind of tearing up now as I write this. I can't explain it, but it was like every doubt, every mean thing I ever said about myself, all the bullies going back to grade school - I  proved them all wrong. I felt like I could literally do anything! 

THAT'S the feeling I want to share with others - or better said - want them to experience for themselves. 

What I Offer

While I offer written plans, and they work great if you're disciplined, my personalized program is so far superior. While both are customized to you and your current mileage and goals, the personalized plan gets into nutrition, fueling, strength training, flexibility, mindset and so much more. 

Two things that set me apart are that I take my athletes through 2 things. First, I take them through the 7 Levels of Why. This is great for them to learn why they are doing this. What's getting them out of bed everyday to take on a marathon at age 50+. The second thing is I introduce them to their future self. I know it sounds a little whooo-hooo and out there, but talking to your future-self, the one who has already done the thing, ran the marathon, has so much good advice and insight for you is pretty cool. 

I'm a certified Road Running Club of America (RRCA) running coach. I'm also certified through the American Sports and Fitness Association (ASFA). I took numerous Kinesiology, Physiology and Anatomy classes in college plus additional study since then in running and nutrition. But to me, my real qualifications are the years of experience I have. I started running in 1982! 

I've been the super stud young runner that was just a natural. I've also been the busy married guy with kids trying to find time to run. I've been the guy that took way too much time off and had to start over. And most recently, I've been the old injured guy who still had something to prove to himself. So as you can see - I've been you. whichever of those versions fit. 

If you'd like to do something life changing. Something that will make you more proud of yourself than you ever imagined, reach out. Let me help. Let's get you across that finish line!!

My First Marathon in Review

Well, it's been a week and a day since the marathon. I've a had a lot of time to look back and think about things like what I did right, what I did wrong, what I'd do differently. So here's an honest look back at my first marathon experience. 

What went right? 

I felt really good the morning of the marathon. In fact, when I walked up to that starting line, I felt born again. I hadn't felt that level of excitement at a race in forever! I felt very relaxed and excited to take on the challenge. The morning of the race, even though I didn't feel like I needed the bathroom, I stood in line just in case. Lucky I did too, because by the time I got up there, I had that old familiar feeling. That, plus the next coupe of aid stations with porta-potties had lines as well. 

All during training, I practiced fueling with trail mix, raisins, protein bars, etc. I had a good feeling for how often and how much I could tolerate. I pretty much knew what worked, and what didn't work with the snacks I had available to me at home. Rather than carbo-load the night before, I started on the Wednesday before the Saturday Marathon. I upped my carbs at every meal over several days rather than the night before. The morning of, I ate nothing. I treated the marathon like I did my long runs. I started in a fasted state. I would have had to have been up at 5 to eat anything and have it digested in time that I wouldn't feel sloshy or full. I never run well with food in me. 

When the gun went off, I stuck to pace - or what felt like my pace - and didn't get caught up in the excitement and go sprinting off like I used to do in 5Ks. My pacing was pretty spot on up until mile 20 and then started to slow down but I had a good idea I would finish in time. 

I took Gatorade and all the water stations. In the later miles, 20 and up, I'd also take a water a couple of times. Starting around mile 1 or 2 I had a half box of raisins I brought with me. I had the other half around mile 3. At mile 6 I started taking gummy bear packets and having those at each station. The aid stations were ever 3 miles or so which was perfect for the timing I'd worked out in training. 

At mile 23.66 (I looked at my Fitbit) I had to walk. My legs just stopped when I came to a hill. I didn't let it get me down. I did what I did in training. Gave myself 50 steps with my right foot, and then I started running again. However, after running again, it wasn't long before I had to walk again. So I just ran-walked the last 2.5 miles give or take and didn't let it get me down. I knew where I was and that I'd finish by the cutoff. 

After the marathon, I walked to the car rather than have my wife come get me, took a really long, really hot shower, and before bed, I massage-rolled my legs with one of those massage rollers that looks like a weird bumpy rolling pin. For dinner that night, I will add that I ate a lot of pasta to replenish my glycogen stores. I honestly believe that helped me a lot with recovery. 

In the days that followed, I walked a little over a mile on Sunday, a mile on Tuesday, and a little over 2 miles on Wednesday. Thursday and Friday I was traveling for work but I did get a short 15 minute or so walk in Thursday night. All in all, the day after the marathon, I was able to walk, go up and go down stairs, just like a normal person. 

What went wrong? 

Due to it being a major election year, and a Hurricane, I actually missed over 2 consecutive months of training and had to practically start over. All of October and all of November plus the first week of December was shot! I lost a lot of progress. Sure, I had a few runs in there, but it was not at all what I needed. 

But in all honesty, I can't think of much that I did wrong on race day. I felt like I was really smart. I did get a tight stomach around mile 19. I had way more Gatorade than I was use to and my stomach felt like it had enough. But I was so worried about hitting the wall and needing electrolytes, that I kept drinking. Having never run over 18.21 miles, and therefore not fueling or drinking after mile 15, I was in unchartered territory at miles 19, 23 and 25.5.

What could I have done better?

First off, I would have tried gels during training. They seem so much easier to carry than boxes of raisins. It may have helped my legs feel fresher for the last 2.5 miles and perhaps I could have run farther before having to walk. 

I think I would have ignored traditional advice and gone for a 20 mile long run. Knowing how slow I would be, I think that extra half-hour on my feet, while not helping too much due to diminishing returns physically, would have helped me tremendously mentally. I also wish my 2 non-long runs during training weeks were farther. I typically just did 2-3 miles and went up to 4 or 5 in the last couple of weeks. I think some higher mileage other than my long runs would have served me well. 

I should have run more hills. While I did have long uphill runs in my training, I didn't do hill workouts per se. I knew the course would be hilly. Heck, it's Asheville. But I so focused on the river arts part since there were so many out and backs, that I failed to realize just how many hills there would be in the downtown and Montford areas. 

At mile 23, I saw my wife and daughter and I said "I'm in so much pain". I was feeling rough, but I shouldn't have made that comment. Tired was a much better word. I really believe that speaking that out loud was a sort of incantation that then made me feel worse that I was really feeling at the time. I think that messed me up mentally and took my head out of the game - so to speak - just long enough that I had to stop and walk at mile 23.66 when I saw a long gradual uphill. While I did run-walk from 23.66 to the finish, I think I could have run more had I not let those thoughts in. 

Important Notes and Things I Need to Remember

The week before I signed up, I could barely run 6 miles. My pace for 5.77 miles was 14:59 and had to be able to average 14:53 for 26.2 miles!!! I had roughly 8 months to train, two of which were lost due to work and a hurricane. 

I was struggling with Plantar Fasciitis prior to signing up and the only shoes that helped me were barefoot-style shoes. I trained and ran the marathon in Vibram Five-Finger shoes. All pain-free!

My wife and daughter where there and it was so helpful to see and feel their support. They saw me at mile 12.5, 19, 20, 23, 25.8 and the finish. 

Originally, this was my "one and done" marathon. But if I'm being honest, Sunday night, I was looking at what other marathons were coming up later this year. LOL

I'm sure there's more I'll think of. Things I did right, wrong or wish I'd done. I may come back and edit this, but I'll make a note of it. 

Marathon Training Update: Week of March 9th - TAPER WEEK & MARATHON!!

The marathon is this Saturday!!

I can't believe it's finally here - well, almost here anyway. Here's how my final week went. 

Sunday, March 9th

Today was my last training long run before the Marathon. I can't believe it's in 6 days!! That's just crazy. I went out for 8 miles. I ran it in 1:50:06 which was a 13:45 pace. It felt very slow and easy which was very encouraging.  

Monday, March 10th

Today was rest day, but since I have to drive to Raleigh tomorrow, I decided to walk on the hotel treadmill for 3 miles. I basically kept a 17:08 pace but did throw in a few faster parts just to make it interesting.

Tuesday, March 11th

Today, I had to go to Raleigh for work and help train new Directors. By the time I got home after 9 p.m. from Raleigh, I was totally wore out. 

Wednesday, March 12th

Today was the start of my carbo loading. A lot of people think you start cramming pounds of pasta the day before the marathon. But to really get your glycogen stores loaded up, I've always recommended to my clients to start 3 days out and just slightly increase the carbs each day. My clients have always had a good experience with this strategy. 

I did go for a short 2.16 mile run. I felt really slow and sluggish. I wanted to walk multiple times in the first mile. I was sure I'd be faster walking. But after the run, my slow and sluggish run was a 12:52 average pace. 27:53 was my time. With as slow as that felt, I'm curious to see what the Marathon brings on Saturday. 

I have to average a 14:53 pace to finish in the 6.5 hour course time limit. My 18.21 mile run a couple of weeks ago was done in 4:19:00 or a 14:13 average pace. 40 seconds per mile feels too close for me. I find it hard to imagine running another 2 hours basically without slowing down. Hopefully, I'll be fueled a little by the other runners, spectators, etc. 

Thursday, March 13th

Today was an easy 1 mile run with a couple of surges. I ran it in 12:04 and it felt relatively easy. 

Friday, March 14th

Today was a rest day. It was also Expo Day! I picked up my race packet so now it REALLY feels official! I sure hope I can sleep tonight. 

Saturday, March 15

Today was the day! The Marathon finally arrived! And, to address my comment from yesterday, I did not sleep well. For some reason, I woke up at 2:09 a.m. and felt wide awake. I know I fell back asleep at some point, but it felt like I was up off and on until my alarm went off at 6:15 a.m. I took a shower to wake up and got ready. My wife dropped me off near the starting line around 7 a.m. It was a short walk There. Just a few blocks. But I spent most of the half hour I had before the start standing in the porta potty line. Check out my instagram @ashevillerunningcoach for a panoramic picture of the porta-potty line. Luckily I made it to one before the start. 

The gun went off at 7:30 a.m. and I crossed the starting line about 3 minutes later. There were so many people! To be fair, the Half and the Full started at the same time. 

Long story short, it was a great experience. I was hoping to run the whole way, but at 23.66 my legs just gave out going up a hill. I tried to run again, but best I could do was run-walk for the last 2.5 miles. The cutoff time was 6.5 hours and I finished in 6:14:59 (Sub-6:15! LOL)

It's funny in the photo - Clock says 1:48:30. That is the actual time of day, not my running time. Only reason I can think that they had the actual time of day was because the cutoff was at 2 p.m., but who knows? 

I'm going to write a follow up post in a day or two and talk about what I learned now that I'm a marathoner! I have coached so many people to their first marathon, but now I have actual experience going through it myself. This will definitely make me a better coach for those runners. 

Marathon Training Update: Week of March 2nd

As of yesterday, I have just two weeks left to prepare for this Marathon on March 15th. I am feeling both confident and nervous. I run 18+ miles twice (18.2 and 18.21) with the second time being nine minutes faster without trying. I just can't help but think how long another 8 miles sounds! It's a little intimidating when I think about it too much. I definitely hope I'm around other runners to help push me along, but I'm afraid my back of the pack time will have me out there alone. My plan is to hit mile 20 and start a playlist for the last 10K if that happens. I trust the music will get me jazzed so I can push through. I'll just have to see what happens. 

Sunday, March 2nd, I went out for my long run in the afternoon. I waited until it was warmer because I'm a little nervous that all my long runs have been in the cold. If March 15th is a hot day, which if very possible in Asheville, I may be dying. I've tried to bundle up with hat, gloves, leggings, etc. but I can't tell I've mimicked a warm day or not to feel confident in how I'll respond to the temperature. 

Originally, I was going to run 8-10 miles, but I really wanted to see where I was on my half-marathon. I thought that would be a good gauge. I probably should have tried to take it easy, and I did feel like I started out that way, but at mile 2 I was clipping along at a faster than expected pace. At that point, I thought let's not speed up, but let's just try to maintain and see if I can break 3 hours for the half. Without much effort, I kept a pretty steady pace. I crossed ten miles in 2:15 and was feeling pretty good. At 12 miles, I was at 2:41:28 and at mile 13 I was at 2:55. I finished 13.11 in 2:56:22 which was a 13:27 pace! I know that probably sounds slow to most reading this, but keep in mind that my last half that I ran in Asheville I was at 3:04:55 in 2023. I have not passed the half-marathon time faster than that in any of my runs. So cutting off 8 minutes felt like a great achievement to me. Plus, even though I can't keep up that pace, it felt good mentally that I could cover half the distance in under three hours. Basically, I felt like I had a good cushion for the full and that slowing down a whole minute per mile should feel real easy on race day. 

Again, my goal on race day is just to finish the marathon by the 6.5 hour cutoff. My dream goal would be to go sub-6, but everything will have to go just right for that to happen. Despite all the long runs and experiments, I still feel unprepared as far as nutrition goes on race-day. Full disclosure, today's half was done with just water. No snacks. No Gatorade. Both of which I've had on all my previous long runs. I may have felt stronger had I had some, but I was out and wanted to get my run in and not spend time going to the store. 

Monday, March 3rd was a rest day. 

Tuesday,  March 4th, I went to Planet Fitness and did a total body workout after doing 4 miles on the treadmill. I really wanted to test my progress on my Boil the Frog treadmill workout. Last time, I could only hold a 12 minute pace for a half mile. Today, I was able to hold it for 2 miles! Here's how it went: 

I walked .5 miles at a 17:08 pace. I then started running at a 12 minute per mile pace or 5 MPH. I then sped up 5.1 mph or 11:45 pace for the next quarter mile. I then went to 5.2 mph or 11:32 pace for the next quarter. For the next half mile, I sped up a tenth every tenth of a mile ending at 5.7 mph or a 10:31 pace. It looked like this the last half mile:

• 3.1 at 5.3 mph or a 11:19 pace
• 3.2 at 5.4 mph or a 11:06 pace
• 3.3 at 5.5 mph or a 10:54 pace
• 3.4 at 5.6 mph or a 10:42 pace
• 3.4 at 5.7 mph or a 10:31 pace

I finished the workout with another half mile walk at 17:08 pace. I really love this workout and highly recommend it if you have access to a treadmill. You can do it on a track too and go by feel, like but I like the specifics on the treadmill. You won't often hear me say I like a treadmill, but in this case, I do. 

Wednesday, March 5th, I had to head out of town for work. 

Thursday, March 6th, I was away for work, but I did try to run on the treadmill at the hotel at night before bed. Unfortunately, it was acting weird. The belt would occasionally slow like it was caught on something. Despite this, I tried to run a mile but I felt sluggish, out of sorts and generally all around crappy. At one point very early on, my ankle was hurting which scared me a little given the marathon is so close. The controls weren't working so I couldn't see distance so I just ran on time. I estimated that I made it a mile by alternating running and walking for 17 minutes or so. 

I stopped the treadmill attempt and did a total body workout which felt ok. I decided to give the treadmill another try before going back to my room. I took off my Altras that I wore to they gym. They usually hurt my feet when running, so I figured I'd try just running in my socks. This was a good call, in that I ran a mile in 13:20 without pain or stopping. I debated running farther since I found my groove, but I had to be up early the next morning so I called it a night. 

Friday, March 7th, I was away for work again and spent a good part of the day just traveling home.  I left Edenton, NC around 2 p.m. and didn't get home until 11 p.m.

Saturday, March 8th, I am now ONE WEEK out. Today was a scheduled rest day. 

Next Saturday is the marathon!! 

Marathon Training Update: Week of February 23rd

After a good week last week, let's take a look at how I did this week. As I mentioned in my last post, the 22nd of February marked 3 weeks until the Asheville Marathon. While I think most programs would advise me to cut back on my long run starting now, I need to hit 18 one more time. I had to walk a lot the last time I ran that far (February 2nd to be exact) and I really feel I will suffer if I don't hit that mark again before the big day. 

Let's look at how this week went. 

Sunday, February 23rd

I went out for my long in the morning. It was cold but I knew it would warm up in the 4.5 hours I'd be out there so I just wore shorts, and a long sleeve t-shirt. One thing I haven't mentioned in a long time, is that I'm still training in the Vibram Five-Finger shoes. With no cushioning, I feel like this is really something to be proud of. I have no pain while running or after. I wish that was the case with a more cushioned shoe. That would be a lot more comfortable, but I'll take no cushion and no pain over comfort any day. 

I ran a total of 18.21 miles in 4:19:00. This was an average pace of 14:13. I started out running what I thought was very slow. But at the two mile mark, I looked at my watch and I was averaging 13:44! It did not feel that fast. By mile 3, I was averaging 13:59 so I slowed a lot. At mile 6, I was averaging 14:11. At mile 9 I sped up without noticing because I was averaging a 14:04 pace. At the half-marathon mark, I was averaging 14:07 so I was really happy about this! 

After the half, I started slowing down a bit, but nothing too bad. I was feeling a little more tired but didn't really feel that my pace had changed much but it did. At mile 15, I was averaging 14:10 and at mile 17, I was averaging 14:11 which overall, I was still really happy with. 

I did consider running a little more and getting to 19 miles but I was so focused on making it to 18.2, that when I got there my body just shut down. I was about a half mile from home so I walked the rest of way as a cool down. In all honesty, I'm not sure I could have started running again. My legs seemed to lock up, which has me worried that if I have to walk late in the marathon, I may not be able to get running again. I think with other runners around, the excitement of the marathon and other factors, that I'll be OK. I guess it's the not knowing that makes it the challenge it is. 

Monday, February 24th was a rest day. 

Tuesday, February 25th, I tried to go for a 4 mile run but I felt really tired and sluggish. My feet and shins felt uncomfortable. So rather than quit and go home, I sped up to finish the first mile. I finished in 12:42. Then I walked a ways, turned around, and walked back to the mile mark. At this point, I wanted to see if I could repeat my time or go even faster. I really pushed despite feeling like crap and finished the second mile in 11:01. It may have been 11 flat, but I was fumbling with the Fitbit button trying to get it to stop. Later that night, I was supposed to do a total body workout but I just wasn't feeling it. I know I should have tried to do something, but I really felt tired from the run and I just wanted to go to bed. 

Wednesday, February 26th was a rest day.

Thursday, February 27th, I ran a 3.59 miles with some hills. Again, I felt like I was going slow, so I tried to pick it up and push when I felt like I could. Turns out I ran a 43:40 which was a 12:10 average pace. Like Tuesday, I was supposed to do a total body workout at night, but I was spent from the 5K+ I ran that I just went to bed. These hard effort days are really helping with my easy runs feeling very easy. If you don't incorporate hard effort or speed days into your training, you really need to. 

Friday, February 28th was a rest day. 

Saturday, March 1st, marked two weeks left until the Marathon. Time to taper down. I thought about running for 30 minutes easy, but chose to just rest up for my long run on Sunday. 

Marathon Training Update: Week of Feb. 16th

As I mentioned in the last post, I'm now having to travel a lot for work which is putting a damper on things. Here's a summary of this week's running and workouts. 

Sunday, Feb. 16th, I had to drive to Raeford, NC for work. I got there much later than I anticipated. By the time I got checked into the hotel, got directions to the All American Trail and drove there, it was 4 o'clock. Sunset was at 6 and the trail goes through the woods so I knew I had around 2 hours before it got dark. I ran out for a little over 4.5 miles, turned around and then ran back. I finished at 9.26 miles in a time of 2:11:08 which is roughly a 14:08 pace. I really wanted to run 18 today, but at least I ran. My legs were a little stiff from being in the car for 4 plus hours, but overall I felt good on the trail. It was rather sandy which I found odd and made it a little challenging for running at times. 

Monday, Feb. 17th, I had my work meeting and then a four + hour drive home. I had hoped to run a little in the morning before work, but I slept right through. I guess the 9 miles yesterday wore me out more than I thought it did. I typically take a rest day after I run, so I wasn't too upset. I was just upset I didn't get to run farther yesterday. 

Tuesday, Feb. 18th, I ran 5.08 miles. I tried to push it, but I felt like garbage. I felt so slow and awkward that I didnt' even look at my watch while running. HOwever, when I got done, I saw that my average pace was 13:28! I guess that explained why it felt so hard to run. That's a good minute faster than my long run pace, but not my fastest pace for a shorter run. Later, I did a total body workout at home before going to bed.  

Wednesday, Feb. 19th, I took a rest day. 

Thursday, Feb. 20th, I worked at home. I was supposed to run, but it was crazy cold and the "feels like" temp was in the single digits. No sense getting sick this close to the marathon if it can be avoided so I stayed in. 

Friday, Feb. 21st, I went for a run after work. I started out at what felt like a good pace. It seemed sort of easy in a way, but I could tell by my cadence that I was running faster. I figured I'd see how long I could hold on. I hit the first mile in 12:09, the second mile at a 12:22 average pace and the third mile at a 12:44 average pace. I didn't catch the 4th mile but I finished 5.62 miles in 1:11:36 for an average pace of 12:44. I have to keep in mind that there is a half mile + section between mile 3 and 4 that is all uphill. A pretty good uphill too. I'm guessing my pace slowed here but I was able to bring it home strong. 

Saturday, Feb. 22nd, was a rest day in preparation for tomorrow's long run. Since it is only 3 weeks left until the Marathon, and I've only had one 18.2 mile run, my goal tomorrow is to run 18.2 miles again. I should probably cut back and run 15 or so miles, but mentally, I need to do this. My one and only 18 miler was not great. Even though I finished in the pace I needed to, 14:40 pace vs the 14:53 I will need to accomplish, I had to walk several times. I was really hoping to run as much of the marathon as possible. 

Marathon Training Update: Week of February 9th, 2025

 After a positive week last week, it was that time again for my long run. Since I ran 18.2 last weekend, and 16 the week before that, I wanted to back off again. My plan for today was to run 15 miles and that's what I did. I felt pretty good too but I realized something that I always talk about, but it amazes me every time I come across it. 

The Week in Review

Sunday, Feb. 9th, As I said, I went out with the intent to run 15 miles. Long story short, I ran the whole way, felt good and my 14:27 pace compared to last week's 14:41 pace felt really slow. I was sure I was running slower than the week prior. So - big plus in that a faster pace felt easier. Where it got weird was when I hit 15 miles.

As mentioned, I only planned to run 15 miles today, but I was feeling really relaxed and good and so I didn't turn to head home when I should have. I continued on the greenway and went to the end of  the Hominy Creek Greenway. I turned around and was debating whether or not I should go for 18.2 again since I was ahead of pace. To see if I could maintain for another 3 miles on tired legs. The coach in me was screaming because I knew I should back off this week and reduce any chance of injury. It was my ego that wanted to go 18.2 again. However, when I got to 15 miles, it was like a giant put their thumb down on my running cape. I just stopped. I didn't even mean to stop. But it was so ingrained in me that I was going to run just 15 miles, that when I got to that point, my body said "I know you were thinking of going 18.2 again, but no. It's time to stop." It was really weird. 

I debated whether or not I should walk the 2.2 miles that would get me home - and not the additional 1 mile that would have made it 18.2 or just call my wife and have her come and pick me up. Again, the coach in me was yelling, "it's only 15 on the schedule, don't be dumb!", so I caved and called my wife to come get me. 

Monday, Feb. 10th, was a rest day. 

Tuesday, Feb. 11th, I missed getting in a run, but I did do a total body workout at home.

Wednesday, Feb. 12th, I went to they gym to do a treadmill run. It was pouring rain, and I just wasn't feeling like getting soaked and frozen. Anyway, it was a great workout which I called the Frog Pot workout. If you don't know the story and frogs in pots, here's a quick summary. Put a frog in boiling water and it will jump out right away. Put a frog in a pot of regular water and slowly heat it and the frog will stay in not recognizing the slow change in temperature. This workout works on the same idea. 

First, I warmed up with a half mile walk at a 17:38 pace. Then I started running at a 12:00 minute mile pace to see what that felt like given I've been running 14 minute + pace for my long runs. I could only hold it for a half mile so I slowed down to a 14:38 pace which was 4.1 on the speed setting. After a quarter mile, I boosted to 4.2. After another quarter mile I boosted to 4.3 and so on every quarter mile. When I got to around 3 miles, I started going up every tenth of a mile so at the end, I was running a 10:54 pace. What was neat was the 10:54 pace at the end felt like same effort as the 12:00 pace at the beginning. I then cooled down by walking a 17:38 pace. I did 4 miles in 54:53. I slowed down even more and walked until I got to the hour mark which ended up being 4.23 miles if I remember correctly. 

Thursday, Feb. 13th, I took a rest day from running but I did do my total body workout at home. 

Friday, Feb. 14th, was Valentine's Day. I missed running in the morning and we had 5 p.m. dinner reservations so there was no running. 

Saturday, Feb. 15th my wife and I spent the day at the NC Arboretum so no running. 

All in all, not a great week for running mileage. Work is picking up with a crazy schedule over the next few weeks. I'll be traveling a lot with a lot of travel on Sundays. This will make getting in my long runs difficult. I may have to switch them to Saturday's just to make I do it. More on this in the next post. 

Marathon Training Update: Week of Feb. 2nd.

As I mentioned in my last post, last week was not great. While I did run 16 miles for my long, I spent the rest of the week with back pain. It finally subsided and I took a 4 mile hike yesterday. Today was the start of a new week and I was nervous about running my long run. So how did it go? Overall, great!

This weeks Progress

Today, Sunday, Feb. 2nd,  I set out with the goal to run 17 or 18 miles. If you've been following me, you know I usually pick the longer route. Well, today was no different. However, it started out rough. 

In the first mile or two my shins were getting sore. I had to walk twice. I proceeded to have to walk several more times in the first 6 miles which was really frustrating but it was not shin related. I just couldn't get my head in the game. I told myself, there was no turning around and going home. I was going to run or walk the distance if I had to. 

I went super easy and relaxed. After mile 6, I ran the rest of the way. Because I had to walk so much in the first 6 miles, I decided that I would go for the 18 miles to make up for it. I didn't even care what my pace was as I was sure it would be slower than the 14:53 required pace to finish the marathon in 6.5 hours, but turns out I was ticking off 14:43's roughly the whole way. I ended up averaging a 14:41 pace for over 18 miles despite the walking in the first 6 miles. This was really good news and did wonders for my mental state heading into this marathon. 

It's nice to know that I can take some walk breaks if necessary and still finish in time. Granted, I still have another 8 miles to go to run the full marathon so I am not delusional enough to think that won't be super challenging. Doing the math, I have to do what I did today and then keep that up for another 2 HOURS!! As of today, that does seem rather daunting. 

Being slow sucks!! If you ask me, and there's a bit of sarcasm in this, but a runner that runs a marathon in 6.5 hours is more impressive than one that runs it in 4 with the same level of effort. My conversation pace is 14+/-. Someone else's might be around 10 minutes. That's what I mean by same level of effort. 

Monday, Feb. 3rd, I took a rest day from running, but I did walk 30 minutes. It hurt, but I did it. Yesterday was pretty challenging and taxing on this old guy's body. Overall, I feel decent. Just stiff in the ankles which has been happening. I walked away from my house for 15 minutes which didn't get me too far, but the walk back only took 10, so it was good that things loosened up.

Tuesday, Feb. 4th, I walked 30 minutes and this time I went much farther. In the evening, I did a total body workout at home. 

Wednesday, Feb. 4th, I went for a run. I wanted to kind of open it up and get in some hard effort. It was great! I ran 3.07 miles in 34:38, which is an 11:17 pace!! I was so happy and excited. I'm getting closer to my other goal of getting back under 30 minutes for a 5K and I have the long runs to thank for it. 

Thursday, Feb. 5th, was a rest day after yesterday's hard effort run. In the evening, I did a total body workout at home.

Friday, Feb. 6th, I was supposed to run, but I failed to get my butt out of bed and didn't run in the morning. I figured I'd run at night, but I ended up not having any time what with dinner plans and other stuff life throws at you. 

Saturday, Feb. 7th, I went for a hike with my wife around the Catawba River area of Lake James. It was a 4 mile hike and the lake and the mountains in the background are so beautiful!

All in all, I worked twice, as planned and ran just two times, walked two times and hiked once. While not as much running as I should be doing, I did do more activity than I have been. I see that as a step in the right direction. 

Marathon Training Update: Week of January 26th

I felt good last week despite some missed days. I had two great time breakthroughs. I crushed my long run of 9 miles and a short 3 mile run. It was a good week. I'm happy to report that this week started out great too! 

The Week in Review! What a Pain!

On Sunday, I re-upped my distance. I hiked in the morning to see some frozen waterfalls. Absolutely beautiful! I didn't get home until about 3:30 and didn't get running until 4. Knowing I'd be getting home in the dark, I wore my light up running vest. By the way, if you don't have one, I highly recommend it. Anyway, I went out and was trying to run easy. It felt super easy. Two weeks ago, I ran 14.5 miles at a 14:40 pace and I felt like I was going to die at the end. This run ended up being at a 14:05 pace and I while I felt dead at the end, it was easier than the 14.5 in terms of effort. I passed the half-marathon point in 3:03:16 which was faster than my 3:04:55 back in 2022, the last time I ran a half in a road race and faster than the last time I hit a 13.1 in a training run. I'm really seeing progress. If you had told me a year ago that I'd be running these distances, I would have told you you're crazy. What a difference  a year can make!

On Monday, I took a rest day, which is typical. I like to rest the day after my long run. It helps this old man recover faster. 16 miles takes  a lot out of a guy...lol.

On Tuesday I woke up with really bad back pain. I'm not sure if it was DOMS from the long run, or if it's work related. I think it could be work related in that when I get in the car, I am slinging my heavy backpack over to the passenger floorboard area. When I get out of the car, I'm hefting it up from there and across the seats as I get out. This has happened before and at the time, I had blamed it on the same thing and I wasn't running back then. Needless to say, I did not run or workout. I also started to go to the passenger side and place my backpack down and retrieve it. 

On Wednesday and Thursday, I was no better. Still in a lot of pain so I didn't do anything exercise related. 

On Friday, I felt better but not 100%. I did think about going for a short run to test the waters so to speak, but then I decided to err on the side of caution since it was the first day I didn't feel bad all day. 

Today, Saturday, Feb. 1st, I did not run, but I did go on a 4 mile hike with my wife. My back felt OK all day with the exception of one little moment when I ran/hopped across some rocks at a creek. I felt a small twinge of pain, but it went away immediately. Tomorrow is my long run which I'm determined to do despite having not run since last Sunday. If you've been keeping up with my progress, you'll know that it's not my first time doing a long run with nothing but the prior long run in the training books. 

Six weeks to Go!

Today, Saturday, Feb. 1st marks six weeks until the Marathon so I REALLY have to get dialed in. Here's my plan:

1. I'm going to be more consistent with the runs. I have to be. 
   
   
2. I'm gong to be more consistent with the strength training - twice per week. 
   
   
3. I'm going to be more consistent with stretching. I'm sure it's been helping my legs not feel heavy so I have to keep it going and not get lazy with it. 
   
   
4. I'm still working out nutrition. So far, I think what works best is a couple boxes of raisins, a chewy granola bar and lime Gatorade. That' what I've been taking on my long runs. I have a little snack and a sip every 3 miles or 45 minutes depending on how I feel. 
5. I need to lose weight! I started January at 195 and ended January at 195. While I didn't gain any weight, I didn't lose any either. I really need to slim down. 195lbs is just too much for me. I'm officially obese per the BMI chart (which I hate). The Rock is technically obese, but I'm not muscular so I have no excuse. For every pound I can lose, I should gain 30 - 60 seconds per mile. For a marathon, that's 13 to 26 minutes faster. In the first week of Hurricane Helene, I was down to 177lbs. I can't believe I've gained it all back. I had heard that some runners gain weight while training for a marathon, but I didn't think it would be me. I suppose, even though I lost some weight, I'm where I was when I started training so it's not as bad as gaining weight really. I just have lost any overall. 

Marathon Training Update: Week of January 19th

What a difference a week makes. Saturday, I posted that week's pity party, where I talked about possibly self-sabotaging my goal of running a marathon. I think that on some level, I was not taking my training seriously, because deep down, I want to go into the marathon and have to gut it out. In the past, I've been the type of person that could roll out of bed and run a half-marathon with little to no training. Deep down, I want to still be that guy. Even at 57 years old. I realize - on the surface at least - that I'm not that young, bullet proof guy anymore, but deep down I want to be. Don't we all? 

I've been doing a lot of self-analysis lately. Partly because that's the sort of thing I naturally do with my clients. I analyze their times, training, mindset, etc as we go. It helps me understand them and look for signs that we need to step back, leap ahead or look for signs of overtraining. Since I'm coaching myself to this Marathon, why treat myself any different? 

I was also getting certified as a life coach. I started after Thanksgiving and I am happy to say, that I finished the course and am now a certified Life Coach. I figured I'd do the exercises on my self during the course. It was very insightful and made me come to terms with things I wasn't easily aware of or things I was aware of but was avoiding. It's easier to avoid pain and seek pleasure than to deal with crap! 

How Did This Week Go?

On Sunday of this week, I went out for my long run and had the best run I've had since I've started. I was a little pressed for time, plus I've been needing to cut back on the long run before progressing farther so I planned to just go out for 8 miles. Around mile 7, I decided I was going for 9 miles instead. Dropping back from 14.5 to 9 also sounded better than going all the way back down to 8 miles. 

Here's the thing though! I felt so good! My legs felt good the whole time. No shin issues, no heavy legs, just relaxed and comfortable running. Two weeks ago, I was super excited to have run my long run at a 13:59 pace! I hadn't broke 14 in my long runs so it was awesome. Well, get this....my long run Sunday was at a 13:19 pace!! I didn't even feel like I was pushing it that hard. I was definitely trying to push myself a little, but I certainly didn't expect 40 seconds faster per mile for 9 miles!!

On Monday, I took a rest day from running. 

On Tuesday, I missed running, but I did do a total body workout at home with my dumbbells and resistance cables. I think in past posts, I've called them resistance bands out of habit. They are really more like cables. Technically, they're surgical tubing, just FYI. I also stretched. A lot! I had stretched a lot on Saturday night, and I'm just curious to know if that's why Sunday's run felt so good. 

On Wednesday, I missed my run again. 

On Thursday, I missed my run...again...but I did do a total body workout at home. Again, with the dumbbells and resistance cables. 

On Friday, I got my act together and went out for a short, hard run. I ran 3.07 miles in 36:10! That's an 11:47!! I had no idea I could break 12 minute pace for any distance so I was super stoked!!

On Saturday, I went on a hike with my wife. It was only about 2 miles but it felt good to be in the woods. 

Saturday marked just 7 weeks left in my training. It seems to be coming so fast now. All in all, despite the missed runs, I'm feeling pretty good. 26.2 seems daunting, but that's the point isn't it? 

Marathon Training Update: Week of January 12th

Despite not running the prior week other than a long run on the beginning Sunday, I was able to go out and do my long run. I did feel like I hadn't run in awhile. My shins were very stiff and I had to walk briefly two different times in the first 3 miles. However, after that, I ran the whole way. I went my farthest yet in training - and my longest run EVER - 14.5 miles! I was planning on just doing a half-marathon distance, but I felt really good once I got past 3 miles so I figured I'd aim for my longest run. I had run 14 just before Hurricane Helene hit. Then the election kicked into high gear and lost a lot of progress. But now, I feel good about being where I left off, even though I still hate that missed so much time. I should be farther along, but I knew starting to train for a marathon in a Presidential Election year was a crazy idea. 

Overall, I was slower than I've been running, but even with the two walk breaks, I was still below the required pace to finish the full marathon in 6.5 hours. To me, that's a HUGE win!

On Monday, I took a rest. 

I missed workouts on Tuesday, Wednesday & Thursday. I have no excuse. I should have run in the morning, but it was cold or it was after work and it was dark. All just excuses!!

On Friday, I tried to run 3 miles but it turned into a run/walk session. I had tried out my Altras with a pair of Dr. Scholls plantar fasciitis inserts. They felt good for the first mile, but by 1.5 miles my arches were hurting. I had to walk. I tried to run again, but the pain came back and then the tops of my feet started hurting. Not sure what that was about. Long story, short, I took my shoes off and ran home fully barefoot and was fine - other than the sharp rocks that kept poking me, but that was few and far between. But it still hurt like hell when I found one. Moral of the story, stick with what works. My barefoot style shoes have been great. My desire to change at this point is just BS. I feel like I could run faster with traditional shoes, but I'm not out to run fast. I'm out to finish. A marathon! The barefoot shoes are working so why mess with it? 

Today, Saturday the 18th is 8 weeks until the Marathon!! Do I feel ready? No. Am I freaking out? Actually, no. I feel OK. I took a hike around Lake Powhatan today which is under two miles, but I was with my wife and we saw a Great Blue Heron. A beautiful bird that we don't often see around here. Tonight, before writing this, I did a total body workout using my dumbbells and resistance bands. I also did some stretching. I did a couple to hamstring stretches, the butterfly stretch, the Miss America which is good for the IT Band and modified Hurdler's stretch. I should have been doing these from the beginning, but I didn't. I was totally relying on the wall stretch, calf stretch variations and some dynamic stretches like leg swings. With 8 weeks to go, I'm breaking out all my tricks. 

Time to get serious. 

Today my wife asked "what if you're not ready? Just 'if'." I told her my pride wouldn't let me drop out and I'd follow through no matter what. I had considered having a backup marathon - Grandma's in Duluth, MN in June as a back up. It's actually my dream race. But it's sold out already, so Asheville Marathon, here I come!! At first it didn't bother me that she asked that. Seemed like a reasonable questions given my lackluster training. But the more I think about it, the more I realize that I haven't taken this serious. I haven't been consistent. I'm letting myself down. Worse, I feel like I'm letting her down. She's been so supportive of me doing this and here I am complaining about the cold or the dark. WTF John?? Get with it!!

I've been taking a Life Coach course. It's very similar and a lot of the same information from various Tony Robbins' books and tapes that I have. But it has made me realize that I'm probably afraid of failing. So if I sabotage, slack off, and don't train, then when I fail to finish in time, I can blame it on work, weather, hurricanes, etc. All excuses!! Some valid for a day or two - but not this whole time. 

Marathon Training Update: Week of January 5th

Since the last post, I had family come into town so that put a damper on the training. Way more than I anticipated. Honestly, this is most likely just an excuse. I could have run but I felt like I was taking time away from them visiting. It was also very very cold with windchills in the single digits all week. Again...probably just excuses. 

The week started off great! On Sunday, I went out with the intent to run 12 miles and that's exactly what I did. And I felt great before, during and after. I never had the feeling of I want to quit during the first two miles like I usually have. Best of all, the next day, I had no pain at all so I was absolutely ecstatic! I ran my usual route for my long run in the River Arts District but I went a little further down than I usually go. Turned around and on the way back, did a little bit onto the Hominy Creek trail just past the campground off Amboy Rd. If you know Asheville, you know what I'm talking about. 

All in all, it was a really great run and I wanted to run farther but I was trying to be good and stick to the plan. My plan. I find that when I let my ego run my brain, I get hurt and suffer setbacks so I put myself in the role of the client/runner and listed to my coach for once (me). There were times I felt really good so I picked up the pace a little just to test the waters and I definitely pushed my self the last two miles. I ended up running the 12 miles in 2:47:43. I was watching each mile and I was ticking them off at 14 minute pace the whole way. I can't remember the last time I was that consistent the whole way on a run. Usually, my times are all over the place. Miles 9 and 10 I did slow down a tiny bit, but as I mentioned, I picked up the pace the last two miles and got myself back to the average of 14 per mile.

Monday was my assigned rest day to recover from the 12 miler. 

On Tuesday, I was supposed to run but it was crazy cold with "Feels Like" temps in the single digits. I figured I'd be smart and just do my planned workout at home. I did my upper body workout and then decided to do the lower body workout as well. I figured a Tuesday/Thursday split would be good this week with family in town. The workout was great and I really like the set of resistance bands that I got for Christmas. The come in a range of "weights" that go up to 75 lbs. Overall, I was feeling great about the week!

Wednesday was really cold again. Single digit "feels like" temps. I wimped out thinking "it's too cold". 

Thursday, Friday were the same. I could have run, but I wussed out because of the cold. 

Today, Saturday, Jan. 11th, family left but it was once again in the single digits "feels like" and I was just so exhausted I couldn't find the motivation to run. I did manage to do my total body workout. So that's something. I almost didn't even do that but parked my butt in my office and made myself go through it. The interesting thing was that once I started - got past the Shoulder Presses, Dumbbell Rows  - I was committed. I was actually looking forward to the Curls and Triceps Kickbacks and even the front and side raises. On my lower body workout, I realized/noticed something really cool too. I didn't lose balance on my split squats. On either side!! I typically having to catch myself from falling to one side or the other. So my balance has clearly improved as well as my strength. I usually feel spent after split squats but I felt pretty good tonight. Might need to add some light weight next time to see how it goes. 

Tomorrow is my long run and I can't let that go by without running. I don't know that I'll run 12 plus since I didn't run this week at all, but I want to do at least 8. We'll see how I feel. I was hoping to go 13 or 14 originally but I'm afraid that'll be too much having took the whole week off. 

I have to be better. No more excuses. I'm running out of time. 

Marathon Training Update: Week of December 29th, 2024

10 WEEKS UNTIL THE MARATHON!!!

I mentioned last week, I had a nice surprise at the start of this week on Sunday, Dec. 29th. I went out for a planned eight mile run. I was determined to cover the distance even if I had to run/walk it. Well, I felt really good and it turned into 10 miles. 

Two weeks prior I had run 10 miles in 2:27:43 and felt pretty good. A little pain that night, but was ok the next day. On the this day however, I ran 10 miles on a very similar course (more up hills toward the end), ran the whole way and ran it in 2:21:23 - a whole 6:20 faster.

On Monday, Dec. 30th, I woke up and took a 30 minute walk. That night, I did an upper body workout at the gym and walked a mile on the treadmill at 17:15 pace. I also played around to see just how fast I could walk before I had to start running to keep up. It was around 15 minutes and I couldn't keep it up for very long. LOL

On Tuesday, Dec. 31st, New Year's Eve, I took a rest day. 

January 1st, 2025, (Wednesday), I went for 4.04 mile run and did an upper body workout. My run took me 54:05 to complete which I was pretty happy with. That's a 13:23 mile 

On Thursday I did a lower body workout at home. 

On Friday, I did another 4.04 mile run. The funny thing was that I wanted to quit almost immediately. I told myself to just make it the first mile. Then I still felt bad but convinced myself to just make it to 1.5 and then I could turn around. At 1.5, I did want to turn around but I told myself that I would continue on and try to make it to two miles. I did, and when I looked at my watch, I was shocked to see that I was much faster - almost a while minute - than I was on the first. Maybe that's why the run felt so bad. I didn't feel like I was running faster. At this point, something clicked and I said I'd run back (as planned) for as long as I could. I finished my run in 52:26 which was a 12:59! I was so excited!! I know these are shorter runs but to me, it finally is showing that I'm getting better. I really felt slow so it was amazing to see that I was that much faster than my usual 14:30+ pace. 

Today, Saturday, Jan. 4th, I will be taking a rest day. As I've mentioned, being well over 50 - it's good for me to alternate running days. My legs just get so heavy and my ankles get really stiff, which is so weird. Once I get moving, they loosen up, but it's still strange to me. Getting old is not for the weak, that's for sure. 

Stay turned and see how the next week goes. 

Happy Trails!