Early morning versus late evening runs?

So here is my dilema: With the cold weather and a 7 month old son who goes to bed sometime around 6pm it has become impossible for me to run right after I get home from work. Therefore, I am going to have to make a decision. I can either run after my wife gets home from work, which would have me starting my run between 8:00pm or 9:00pm or I will have to get up at 4:00am and run around 4:30am (noting that I am a teacher and I have to leave for work at 6:15am). Each of these has there pluses and minuses.

For example...

Late night running-
Less time with my wife
tired from the day
less time with friends, for say, dinner and drinks

Early morning runs-
Not a morning person
Would have to go to bed even earlier, which would also lessen time with my wife and friends
I have a seven month old who is teething and therefore not sleeping well, which makes 4:30 really rough

Thoughts from other runners? When do you do your runs? I would love to hear your thoughts as I make my decision


Here's the 411 on last night's run:

Did you miss me?

I know, I know you were all looking forward to my daily post and it just wasn't there yesterday. You'll be happy to know that I am back today and I did get the first run of the week in last night. Yesterday was a LONG day with lots to do, but I pushed myself to get that six mile run in. And you know what?  It was the first run of the training season that actually felt good. Still not back in "mideason" form, but getting closer

Better post tonight, but for now here is the summary of last night's run:

I ate what?

I have never really thought too much about this because I have always been "thin." However, I have also ignored my family history of high cholesterol and triglycerides. "Someday I will take care of that" I always would say. But the birth of my son has changed my whole way of thinking. I need to get all of my ducks in a row now. I want to live a long and healthy life, be more financially responsible, and most of all set a great example for him to follow.
So both my wife and I have decided for our own reasons to change our eating habits. Maybe its the subliminal effects of the Biggest Loser, but in any case, we feel inspired to eat healthier. We are going to try and develop a realistic eating plan and stick too it. The idea is to eat healthy meals and snacks the vast majority of the week and allow ourselves two cheat meals, two cheat snacks, and two cheat sodas a week.

My goal is to maintain my weight (right now I am 5'8" and 148bs), but to lower my bad cholesterol and my triglycerides. I also hope that by eating better it will give my body better fuel to burn during the run.

Here is how day one went...

1 1/4 cup rice krispies with skim milk- 200 calories
1 banana- 105 calories
1 apple- 65 calories
1 1/4 cup rice krispies with skim milk- 200 calories
1 low sugar granola bar- 80 calories
1 handful M&Ms- 103 calories
1 ham sandwich with white wheat bread and American cheese- 300 calories
8 whole wheat crackers-  140 calories
Dinner of 4oz pork chop (cooked in 1oz olive oil), 3 pilsbury crescent roles,  1/2 cup quarterd red potatoes, 1 cup mixed vegetables- 750 calories
1 glass Gatorade 240 calories

So that adds up to about 2,190 calories for the day.  According to about.com calorie counter I would need around 2,300 calories without exercise to maintain my current weight without exercise. And if I exercise between 30-60 minutes a day I would need between 2,500 and 2,800 calories to maintain my current weight. I figure if I run 25-50 miles a week during training then I should average out to the 30-60 minutes a day and have little problem staying under the 2,800 calories I need.

So, what does all of this mean? 1. That if I can stick to this plan (with my cheats) I should do ok with weight 2. I need to get back to the doc to get my cholesterol and triglycerides checked. 3. Writing down what you eat really makes me think about what I am eating and what healthy really means.

More posts on diet and nutrition are sure to follow as this will be a new priority in my life.

No its off to call my doctor and get those levels checked! Do you know your levels?

Ice wins again...

So here is where the flexability comes in... Ice storm (in NOVA terms)and the sidewalks and roads were a mess. So, rather then try and run and risk injury I decided I would wait till tomorrow and run then. It won't be easy with the tutoring at night, but I'll make it work.

Weekly report and the week ahead

So the goal for last week was 27 miles and I came within 10% of that goal and totaled 25.7 miles. Pretty good week! I am pumped that I made all four of my runs and am off to a solid start in my training. I wasn't as fast as I hoped nor did the running feel great, but I do have to remind myself that this is just week one and that as my fitness (and the weather) improves that my running will be easier and a bit faster.

So what up for the week ahead? 31 total miles! Runs during the week will be 6 miles each and I will have one easy run, one hills run, and one tempo run (assuming I can do a run with no kid and no dog). The long run will be 14 miles and hopefully will be done early in the AM rather than midday.

Leave some comments to inspire me!

A labor of love?

I have decide that running is a labor of love for me. It's a labor for one simple reason:I am slow! Now, I may be getting a little less slow, but I am not definitely not fast, not even close. My 12 mile training run took over two hours today- two hours! Some people could knock that out in an hour and twenty minutes while talking, seemingly gliding over the road and looking fresh the whole way. Me, I felt like I was chugging more than Thomas the Train. The run got done, but it was not pretty. Some day I may be like "those people", but I wonder when/if that day will ever come.

So why is it not just a labor, but a labor of love? Because as I completed my trek up the hill (seemed like Mt. Washington at times) that is Mt. Ida road I was overtaken by a huge sense of accomplishment. I didn't stop and walk and my time didn't slow considerably either.  Then,when I was in the middle of my run and chugging along it felt great that I could do a running tour of Alexandria, Va, even if was a really slow tour. Finally, at about mile 10 when I was cold, uncomfortable, and beat- I didn't stop. I "cowboyed up" and finished. It's a labor of love, because of what it does for me, and not just in running, but in life. My running makes me physically and emotionally stronger. I am a better man, husband, and father because of running. The lessons I learn and the confidence I have from running apply to so many other facets of my life.

Here's today's trek courtesy of the almighty Garmin:

I'll leave you with a song that inspired me on my run today:

In the long run...

... I know the long run is a must. The long run gets your legs and lungs used to working for the hours it takes to complete a marathon. You also need them to test out you hydration and refueling strategies that will power you through 26.2 miles on race day. And for some, including me, it is the best simulation you can have for what your race day will be like.

But you know what? I know all of that in my head, but sometimes my heart is full of dread when the long run is coming up. Tomorrow I have to put in the first long run of the training season and I just can't get excited about it. It's a short (well, for marathoners anyway) 12 miles, but it looms like a trip to the dentist.

Why can't I get excited about my long runs? I was pumped for my 5 miler yesterday and actually enjoyed the cold and the burn in my lungs. But this run tomorrow? Not excited in the least. Maybe it's because I know I will have to get up early. Maybe it's because the 2 hours of running takes away from my precious R&R time. In any case I just know the excitement isn't there.

So what do I do? Well, I am going to try and implement some different strategies that I thought I would share.

1. Have my running stuff ready to go the night before- When I wake up and have too much to get ready it not only takes more time, but also saps my motivation. If I can lay everything out the night before, I can simply  get dressed and go.
2. Run a scenic route- I find that I enjoy running when I have nice scenery to enjoy as I run. And if I can vary my routes the long runs won't get to stale.
3. Run with music- I have stopped running with music for most of my training (mostly at night), because I need to be more aware of cars and  traffic. But for the long runs I use mostly trails, so a nice energizing mix should provide some much needed motivation.
4. Peer pressure- Just by posting that I have a long run coming up will motivate me to do it. I can't deal with having to blog about why I didn't do a run. It's my hope this fear of shame will enter my head and will pop me out of bed each weekend.
5. Extrinsic reward- If I can't muster intrinsic motivation then I will plan one of my "cheat meals" for after that run. My wife and I are going to start a healthy eating plan (for varying reasons) and we will get two cheat meals a week. If I can think "X amount of miles equals an awesome meal" I may just get through the long run.

Now some of you are asking, why don't you run with a group? Well, the Pacers running group does their long runs on Saturday mornings and  my wife's work schedule and family obligations just don't allow me to join them. What about friends? Well, most (pretty much all) of my friends don't think running between 12 and 20 miles is a great way to spend a weekend morning.  But, if you would like to join me for a long run, or just part of it, I would love the company. Running with a training partner always helps the miles go faster.

Leave a comment if you would like to run!

Here's a song that always gets me going:

Who needs a gym when you have a lab?

And I'm not talking about a scientific lab where some magic weight loss pill is created. Nope! I'm talking about the type of the lab with a triangle shaped head, way too much fur, and an unmatched level of energy. Some people spend $40.00 a month on a gym membership, but I choose to spend that on dog food. And in exchange I not only get fit with an ever-ready work out partner, but also a face full of slobbery-wet kisses and unconditional love.

"But I just don't feel motivated!" "It's too hot. "Its too cold." "I've had a tough day."  We've all used these excuses a million times. My lab, Ellie, she just doesn't care. She waits by the door everyday with a look that says, "Can we go now dad? Huh dad? Can we?" She's like the mail:  Neither rain nor rain nor heat nor gloom of night... Ellie must go out and run! And how could anyone turn down this face?

So if boring treadmill runs, over crowded gyms, and waning desire have got you down? Go to a "lab" for motivation, man's best friend and running partner. 
 Looking for your perfect lab? Here's a great place to go: http://www.lab-rescue.com/.

A love for our four legged friends summed up perfectly in 2:47:

Drive time, Run time.

I curse my alarm every morning when it goes off between 5:00am and 5:30am. I am not a morning person, not in the least. However, as a teacher who is at work by 6:45 I have to be a morning person.  I hate mornings, but the youth of America need me when that bell ring at 7:25. So, each and every morning I am there, like it or not.

But, you know what, on nights like tonight I realize that getting up early has way more benefits than it does negatives. I was running through the intesections of N. Quaker and W. Braddock and N. Quaker and King St. at around 6:30 pm and I saw nothing but headlights in every direction. A sea of commuters making their way home as I was in the middle of a 5 mile run. And it got me thinking, "man am I glad I teach." As all of these people where just making their way home, I had already put in a respectable 9 1/2 hour day, picked my son up from daycare, checked in at home, dropped my car off at the dealership and was in the middle of a run. And as these corporate ladder types pulled into their driveway for the first time I was home for good and ready for some R&R.

Will I still curse my alarm every morning? Yep! But will I love the time teaching gives me with my family? Yes, yes I will.

Two quick links- First a song we can all relate to by one of my favorite bands:

Tonights run:

Running on Ice

This is one of my favorite Billy Joel songs and it totally ran through my mind during my run tonight. Ellie and I put in 4.5 miles while trying to dodge the ice patches and avoid a serious or just seriously embarrassing spill. Ice has been my mortal enemy since sixth grade when I slipped and fell during a game of SPUD before school. After my broken clavicle it was Ice-1 Brian- 0. Happy to report no major spills this evening and I felt great that for one night I evened the score with my enemy.

Here is my run according to the almighty garmin:

Goals for the week

 In an effort to keep to my plan I have decided to publish my goals for training each week The hope is that by a) reviewing them another time each week and b) adding some peer pressure from my many followers, that I will do better at sticking to my plan. So please feel free to leave encouraging comments or even to chastise me if I am not sticking to the plan.

Here goes...
Tuesday 1/11- 5 miles (hills course)
Thursday - 1/13- 5 miles (tempo run)
Friday 1/14- 5 miles (easy run)
Saturday 1/15 or Sunday 1/16- 12 miles (long run)

Total = 27 miles

Check back at the end of the week to see if I met my goal.

First OKC training run 1/11/2011

First time trying to load my run from connect.garmin.com... It was a little on the slower side, but a great run none the less.
First OKC training run by jbmason75 at Garmin Connect - Details

Running in a Winter Wonderland

Last night's run, which was the first run of the spring training season, was awesome. Ellie and I made our way out for an easy four mile run at about 8:30pm last night as the snow was gently falling here in NOVA. And let me tell you running in the snow is so cool! You would think since I grew up in Central New York that snow would be no big deal, but I still love that first snow fall. As I was running I looked down and saw how happy Ellie was as she seemingly danced back and forth in the snow and  I looked up to see the trees lined with a thin layer of beautiful, pristine, snow. There is something about how peaceful and fresh everything looks when that first snowfall hits. I am not usually the guy who gets a "runner's high", but last night as the miles clicked by, I felt a sense of euphoria as the snow fell all around me, and the high lasted well after the run.

Now allow me to tie back in to my last post on the toughest step, as last night truly tested my dedication to running. Yesterday was a tough day. William was up a few times in the night, I had a ton of stuff to do at school,  after school involved taking William to the doctor for pink eye, and as my wife said "why would anyone want to go outside tonight in this weather." All of the factors were there to keep me from running, but I would not be detered. I tought of my goal for the OKC race and  my overall health (helped that the Biggest Loser was on TV) and took that first step out the door. So glad that I did, because I loved running in a winter wonderland!

The toughest step?

What is the toughest part of a run? Is it that last push near the finish when you have nothing left? Could it be during mile10 of a long and cold 20 mile training run? Maybe... But for me the toughest part of a run doesn't happen during the run at all.

The toughest part for me? That first step out the door! Being and a husband and father, working a full time job, and  all the other obligations life brings take a great deal of time and energy- that leaves less for my running. Then there are those days where I look outside and its raining, freezing cold, or unbearably humid and I think, "what a day for a run."  Combine being tired with the weather and excuses start to mount, killing my desire to run. And I am sad to say the excuses have kept me from my training more times then I care to admit.

But you know what... On the days when I put aside being tired, the weather, or any of the other excuses I came up with, the run always ends up being worth it. Usually within a few minutes of starting the run, I start to feel really good and end up enjoying the run. And even if I don't fully enjoy the it while I am running, the sense of accomplishment- knowing I am getting healthier and am closer to my goal- always makes the run worth it.

So as training begins I will not let excuses stop me and I will take that toughest step out the door, because I know the payoff is worth it.

The Plan

Training for the OKC marathon starts on Monday and I think I have a pretty good plan that will help me improve my fitness and time. This will be my third marathon and I have learned a few things in training for my first two. 1)  I am not a runner that can use a "run less, run faster" system for a variety of reasons (mostly lack of cross training) 2) I need to make sure I focus on long runs and use those to set up better for the race. 3) I need a plan with flexibility as I have a 7 month old son at home and family obligations to meet.

So, I developed a plan that focuses on increasing my mileage, better and more long runs, while still allowing me to have the flexibility I need for my family. You can see the plan below, but in summary, it starts with a base of around 25 miles per week (mpw) and peaks at around 50 mpw, and has me running four days a week. And if all goes well over the next 16 weeks I will have logged a total 550 miles, not counting the marathon itself. During each week I will have hill days, easy days, and tempo runs, along with the long runs, which should all help increase speed, strength, and VO2 capacity.  Based on research from experts and the advice from fellow runners in the forums at Runners World.com, if I keep to the plan and train smart I will crush my PR and move closer to the sub four hour marathon I have been dreaming about.

Each week I will post the goals for the week in the hopes that by making them public there will be increased incentive to stick to the plan. And then during the week, I will give reports on my progress with a summary at the end of the weekly cycle.

The plan is listed below. Let me know what you think!

New Shoes

"The Davis Place Boys"

Do you remember when you were a kid and you and your friends got new sneakers? Remember when you raced to see if they made you faster? And you were sure they did! Well,  The Davis Place crew (which consisted of me, Jason, my brother, and our other buddy Rob) had those races every fall and spring when our parents bought us our new kicks. And low and behold, we were always faster with the new shoes than we were with the old ones just the day before ( at least by our ever so accurate timing). Were we really faster? Did it just feel that way?

The Davis Place crew and those "races"  were running through my mind as I laced up the new Brooks I had received as a Christmas gift from my amazing wife. Knowing I would be getting back in training shape for my spring marathon  I began to reminisce about the Davis Places races. Would my new shoes have the same effect? Probably not... But as I went for my first run in those shoes I did feel something. Maybe it was the cushion of the Brooks or maybe it was the excitement of the goal ahead, but whatever it was it gave me that same thrill I had as a kid when I was "faster" because of my new sneaks.

So the training season begins in earnest on January, 10th, but I feel my new shoes and training plan will surely make me faster for my 26.2 miles on May 1st.

Good luck to all my fellow runners who are or will be training for spring races.