Getting Back in the Saddle ...

Great run this morning - a little tough - getting back into shape - but the weather was great (for this time of year).  Did 8.4 KM in 56 min 30 sec - not too bad.

Best thing about the run was running with my running partner again - I really missed running with her - it was great!!

I'm "south of the border" this week (the Canada-US border that is) and looking forward to running in the warmer temperatures.

Until next time ... smile and stay well ...

New Shoes!!

So I went out to MEC this morning and bought a new pair of Salomon XR Mission shoes (http://www.salomon.com/us/product/xr-mission.html).  These shoes are labelled as "door-to-trail" shoes - not as aggressive of a tread as the Salomon SPeedcross3 shoes I own so I w\should be able to run on hard surfaces as well as moderate trails - good for where I live since I can be on groomed and moderate trails within a few hundred yards from my house.



I'm excited to try them out tomorrow morning - speaking of which I'm planning to run with my running partner (from last year) for the first time since I have recovered from my injury - I am most excited about that - I have really missed her and can hardly wait to run with her again.  It will be great!!

Next week I am off to a warmer place for the week (work calls) so it will be nice to get some rather warm runs in - I might post some pictures or video during the week or when I get back.

All for now ... be happy ... stay happy ...

Transition Point

I just returned from a morning run (6.45 KM in 42 min) - this was the last scheduled run in my recovery (return to running) program following my injury last December!!  I made it!! 

The morning is absolutely beautiful here - not a cloud in the sky, -3 degrees C and no wind to speak of.  It was a great morning to run around the neighbourhoods and watch people begin their day.  It would have been an awesome morning for a trail run but there still seems to be a little to much snow cover on the trails (for me anyway).  Hopefully another week or two of this nice weather will remove the cover and then we'll only need to deal with wet and mud - not a problem from my perspective.

I am feeling so much healthier already - it's amazing how a month or two of inactivity can put one in a slump - seemingly so quickly - but it's equally incredible how quickly one can bounce back when there is drive an motivation.  I have several people to thank for helping get back into my "happy healthy zone" - my physiotherapist for coaching and guiding me through a structured program; my many running friends for the moral support and encouragement; and of course Lynn for being my rock and inspiration - you have helped to revive my passion - and for me that's what it's all about.

With passion one can accomplish anything!!

Here's a picture of my 4-legged running buddy, and one of the places we like to run.  He is very loyal and stuck with me the past few days.  I'm looking forward to hitting the trails with him in a few weeks.

Be well ... stay well ... smile . . .

It's a Family Thing ...

This evening the entire family went to the Running Room to run - it was so cool.  Lynn and I have been going there for a few years.  Our older boy Jake joined the Learn to Run clinic this month so he is nearly hooked for good.  Jake asked his younger brother Liam to join him tonight as a Bring-A-Buddy so we all had a run during the same time period.  It was really quite awesome - we were rather excited that we all got out for a bit of exercise together.

Hopefully this will become a recurring thing as the summer sets in ...

I am up to 9's and 1's in my return to running program - feeling great - and that Lynn - what an amazing woman - she ran with me again tonight and maintained the pace for the three full sets no problem at all.  Keep it up baby - your 35 minute 5 KM goal is well within reach.  You're an awesome inspiration !!

Stay well everyone ...

Passion & Pride

I am nearing the end of my return to running program - another week and I should be back to steady running - still at a reduced pace though.

Speaking of pace - the past two runs I have done with Lynn have been fantastic.  Over the past year Lynn's routine pace has been in the 8:30 - 8:45 per KM range.  The past two runs we were running an average 7:11 per KM - INCREDIBLE.  I am so very proud of my babe - she has come so very far over the years, but the past few months have been most incredible.

I am so proud to say I know Lynn - even better that she is my life-long best friend (and that she puts up with me).

I have been keeping a close eye on the trails here in the Ottawa area - still fairly snow covered but I hope the forecasted warm weather will clear them up in the next two to three weeks so that I can get out and back into nature - can't wait to try out the new Salomon Speedcross 3's in the muck!!

I also can't wait to rejoin my regular running partner - I have missed running with her very much - and the time is coming near!!

All for now ... stay well ...

Rock & Roll Vegas 2012

In my first post I spoke a lot about what (really who) sparked passion in me - my wife and best friend, Lynn.  Here is a picture of us moments before starting the Las Vegas Rock 'n' Roll Half Marathon on 2 December 2012.  Despite having suffered an injury during this race, this will be one of the most memorable moments of my running life.

Thanks baby!!!  I love you!!

The Simplicity of Running

One thing I really love about running is its simplicity - it is something that most of us are able to do naturally - and it doesn't take any complicated equipment, for the most part.  Some of the shoes can appear to be quite complex - and no doubt some interesting engineering goes into the design and creation of some of the footwear out there today - but really that is all one needs.

In certain cases (as with me - due to the torn PCL and advanced OA in my left knee) specialty equipment is sometimes needed.  I must run with an off-loading brace to relieve the pressure on the inside part of my joint and to keep the entire joint stabilized and on-track.  But once you get used to having this extra "bit" around, the body adapts and moves forward - it really is amazing how adaptable the human body is.

Stay well ...

Progress Fuels Passion

Just finished my workout for today - 6 reps of 2's and 1's with 5 minutes of walking either end, then some strength training and stretches.  It was fantastic!!

I had my physio session earlier today - it was the greatest confidence building session so far.  My physiotherapist said that my leg was progressing very well - she was quite pleased with how much my calf muscle had loosened up and the Achilles appears to have strengthened.  I did a short session of running on the treadmill while the physiotherapist observed and assessed - she said that my running form was very good - great alignment in my legs and my foot-falls were excellent - very encouraging!

PROGRESS :-)

I have been feeling as though I have been progressing - but to hear it from the physiotherapist was amazing - confirmation of PROGRESS has fueled my PASSION even more - but I have not forgotten PASSION's partner - PATIENCE.

Patience will become increasingly important in the coming weeks as I increase my distance and duration of running - I also need to focus on general overall strength because I have registered for the Ottawa Spartan Sprint which takes place on 16 June 2013.  This event requires more than just the ability to run 5 KM - it requires significant strength - both physical (overall) and mental.  However, I am confident that I can do it - a large part of my confidence comes from the fact that I will be joined by my running partner who has been training with me for more than one year.  She is so easy going and has one of the most positive attitudes I have ever seen in a person - having her by my side will fuel my passion for crossing the Spartan finish line!!

Massages tomorrow with Lynn - I'm really looking forward to the relaxing session - a different, yet very important, kind of fuel.

All for now ... Stay well ...

John

Year Three - Plans, Problems & Patience

Tonight I was back on the treadmill after three nights of running outdoors.  I "graduated" to 2's and 1's (2 minutes running and 1 minute walking) but had to reduce the number of repeats (according to the recovery program) so the overall time/distance was short - so back on the treadmill.  Still feeling strong and wanting to increase the distance ...

During my training in the summer of 2012 I began doing much more running-related reading - the Tarahumara people grabbed my attention and I delved deeper into the subject of ultra running.  The more I read the more I became determined to run an ultra distance.  I read the book "Born to Run" - it was during the reading of this book that I set two goals for myself.  I was determined to complete a 50 KM distance by October 2013 and a 100 KM distance by October 2014.  At the same time I became "obsessed" with the minimalist style of running.  I was fascinated by the Tarahumara who strap pieces of used tires to their feet and then run for hours and hours.  I then did a fair amount of reading on minimalist shoes and decided to give them a try; however, I did not heed some of the sound advice regarding the transition to minimalist shoes - I transitioned much too quickly and the result was the Achilles Enthesitis injury I suffered during the Las Vegas Half Marathon (mentioned in my previous post).

So ... I had Plans, but then encountered Problems mainly due to lack of Patience.  Patience ... Patience ... I learned a very good lesson between 2 December 2012 and today.  St Augustine said, "Patience is the companion of wisdom."  I may not be a wise man but the knowledge and information I have obtained over the past three months from doctors, physiotherapists and fellow runners has certainly helped me become a much more patient individual when it comes to my running goals.  I have remained true to the recovery (Return to Running) program prescribed by my physiotherapist; furthermore, I have maintained a running pace a full minute-per-KM slower than the average pace I trained at during 2012. 

The Patience is paying off ... one thing I noticed during last night's outdoor run was, because I am running a slower pace, it is far easier to focus on form ... and as such I am able to shorten my stride, turn my feet over at 180 steps per minute and ensure that I am landing mid-foot with every stride.  During my training last year, after switching to minimalist shoes, I was very conscious of trying to maintain this style of running form - I found that when I ran this way (short stride, quick cadence, mid-foot) I felt an increase in efficiency - my cardio system was not needing to work as hard and I was able to recover quicker during walk breaks and after the run was over. 

Putting all of this together, I am still determined to attempt ultra distances in the future - maybe not this year but definitely next year - but I will do so with much more patience.  I will use suitable equipment (i.e. shoes) and run at a pace that is appropriate for maintaining form, which will help me, in the long run (no pun intended) to achieve greater distances without injury.  It may take me an hour or two longer (than originally planned) to complete a 50 KM or 100 KM distance, but at least I will be able to complete it.  Patience will play a big role in my training moving forward.

Off to physio tomorrow ... to practice more of my patience.  Stay well everyone ...

Year Two - Passion VS Obsession

Another outdoor run today - continuing my recovery (Return to Running) program.  A combined walking/running total distance of 4.5 KM.  The foot feels stronger with each passing day.  I ran with Lynn again - really enjoying it.  Our average running pace was 6:35 - a little faster than I had planned but it was fine - I was really proud of Lynn for maintaining that pace with no problem.

Back to my story ...

During 2012 (my second full year of running) I became much more focused - especially since I had registered to take a half marathon clinic with the goal of completing the Ottawa Race Weekend Half Marathon in May.  I began tracking (recording) all of my runs in a spreadsheet and focused rather intently on increasing my pace to meet a completion goal of between 2h10min and 2h00min.  I also looked ahead into the year and decided that I would likely register for the Army Half Marathon as well.  And then not too long afterward a group of us registered for the Las Vegas Rock and Roll Half Marathon in December.  So lots of scheduled commitments meaning lots of training to be done.

One thing that really helped me through the year was the great support and friendships of my running partners - I have been (and continue to be) very fortunate to have friends to turn to who are dedicated and determined, while being completely flexible and open to options - it's the best of both worlds.  During the training we also experimented with some trail running (more on this later since this has become my most recent passion).

I completed the Ottawa Half Marathon in May - I experienced some rather severe cramps in my calves around the 17 KM mark and had to walk the remaining distance - but I did finish.  During the summer, I trained with my partners using a Hal Higdon training program as the basis - the goal race was the Army Half Marathon in September.  I finished the Army event but experienced calf cramps again (later in the run this time).  I had also switched to minimalist shoes during the summer - little did I know that this switch would end up being a key factor in my recent set-back.  Following the Army event, I continued running training runs to maintain my condition for the Las Vegas event in December.  I continued running in my minimalist shoes when I ran on the street and had a pair of light trail shoes for the odd trail run I did.  As the Las Vegas event approached, I was feeling very strong and was determined to complete the full run this time.

The general approach to the Las Vegas event was to treat it as a fun run - and we generally did.  The pace was a bit slower than the previous half marathon events - this was good for me because I thought that the pace had something to do with the onset of cramps.  I also decided to try taking salt during the race - these things seemed to help because I did not experience any cramping.  However, something much more severe was in the making ...

We finished the Las Vegas event in good form with big smiles on our faces; however, as I arrived back in our hotel room, I began to feel some discomfort in my right heel.  Within minutes of arriving back at the hotel, I was unable to put any weight on my right foot - the pain was excruciating - and I noticed some swelling on the inside of the right heel.  I was quite scared!!  I did some quick research on the Internet and decided that I thought I had suffered a stress fracture.  However, that was not the case.  Following a series of x-rays and examinations, it was determined that I had suffered a case of Achilles Enthesitis - inflammation of the tissue where the Achilles Tendon attaches (inserts into) the heel bone.  The treatment would require several weeks of rest followed by a structured, gradual rehabilitation program - something I found very challenging to accept since I had set my sights on achieving phased ultra distances over the next two years (50 KM in 2013 and 100 KM in 2014) - more on this later as well.

So ... was it passion ... or was it obsession??  Maybe a bit of both.  Regardless what it actually was, I certainly learned a lot from my experiences in 2012.  One of the biggest things I learned is that Passion and Patience can go hand-in-hand.  I have learned to become much more patient with my expectations related to improving performance.  I realize that I am not 25 years old anymore - and that I had not run for many, many years.  That, combined with my initial impatience (and obsession) to transition to minimalist shoes quickly - ended me up in an undesirable position.

But here I am now ... on the road to recovery, and feeling my physical strength returning.  In addition, I feel a little more mature in my attitude and approach to running overall, and my goals in particular.  Patience has become Passion's new best friend in my running life.

Until next post - stay well ...

The Middle of The Beginning ...

10 March 2013 ... I decided to start this blog today because this evening was the first time I ran outdoors in 98 days ... ever since I suffered an Achilles injury during the Las Vegas Half Marathon back on 2 December 2012.  My return to outdoor running kindled the fire for me to begin this blog, and the fact that my best friend in life ... my awesome partner in life, Lynn ... was there, fuelled my passion to site down in front of the computer and begin typing.

Passion ... that is the core theme of this blog ... passion for running.  I never knew I had it ... that is, until Lynn helped me find it.  Like a simple (yet critical) catalyst in a mind blowing chemical reaction, Lynn transformed me into this crazy "can't get enough of it" running maniac.

So Lynn ... I dedicate this blog to you.  You have shown me that anyone can do anything in life - with enough drive, determination and dedication - but mainly PASSION.  You are overflowing with passion for running - and I have only you to thank for transferring a spark of that passion to me - a spark that grew into a blazing fire - one that I cannot - nor do not want to - ever put out.

That was the Beginning of the Beginning ...

The Beginning of the Beginning ...

I had always been an active person - playing sports growing up and general fitness through 20 years in the military.  However, only on a couple of occasions had I ever felt the passion that I feel now for running.  An injury to my left knee in 2002 left me unable to continue dabbling in the wide variety of activities I loved to try - cycling became my one and only means of cardio-related exercise.

Shortly after we moved to Ottawa in 2007, one day while browsing the sports section in Chapters book store, Lynn picked up a book on running and said, "I might give running a try."  I need to be open and honest here - I really did not think that Lynn would follow through with this statement.  Well ... I couldn't have been more wrong.  Little did I know, Lynn was experiencing the very early beginnings of a PASSION - the passion of running.  She set her mind on a goal, focused her efforts and began running.  It wasn't long before the first 30 seconds of running turned into a running clinic, which turned into a 5 KM race event, then a 10 KM race event and eventually two half marathon races in 2012!!  Was I EVER wrong. 

It was half way through that 4+ year time span of Lynn's running when a small spark of passion leaped from Lynn to me.  Lynn invited me to "buddy night" at one of her clinics.  I was sceptical at first - over the years I had become an individualist as far as physical activity goes.  I had always loved team sports, but I let my injury rule over me and I turned to low-intensity individual sports (mainly trail riding).  So ... when Lynn asked me to attend "buddy night" at her running clinic, I said, "I'll give it a try but I don't think I will like this whole 'running in a group' thing."  Once again - WRONG!!!

It wasn't that first night when the passion struck me - it was few weeks later when I realised that running with others has several benefits - that was when the passion kindled itself.  Just a small glowing ember at first - which slowly grew and spread - and within a few months I definitely could feel the passion.  As was the case with Lynn, a 10 KM clinic led to a few 5 KM and 10 KM racing events, then a half marathon clinic followed by three half marathon events in 2012, during the third of which I suffered an injury which took me out of running for 98 days - where this story began.

But let's back up a bit - to tell a little more of the beginning before this blog enters the stage of regular updates on a daily/weekly basis (depending on how I feel and what has bee happening).

The First Full Year

I don't remember too many details of the 2011 running year.  It was my "forming" year.  I spent much of the year learning many things about running I never knew existed.  I had always thought that running was such a natural human thing to do that it should come naturally to everyone.  Well ... that is true for most of us during the very early stages in life - but several things in our daily lives inhibit natural running as we get older.  So there WAS much I had to learn about running.  In addition, I had torn the PCL in my left knee during s sporting even in 2002 - it was sever enough that significant damage was done to the joint over the subsequent two to three years, that I now must wear an off-loading brace on my left leg whenever I do any kind of load bearing or impact activity - so I needed to learn how to run with my brace - lots of experimenting with different paces, gates and positioning of the brace for maximum comfort and endurance.

I do remember meeting the key people during that year that have become a big part of my running life - the successes I have achieved would have been much more challenging without my running friends - my support network!  THANK YOU (you know who you are).

I didn't track my running very closely that year - I let the clinics evolve as they were planned and simply ran whenever life would allow.  I registered for a few events and had fun completing them.  It was as 2011 was coming to a close that a few of us decided it was time to make the jump to the half marathon distance - that was our goal for 2012 - complete the 21.1 KM distance.  That was really when I became much more focused on my running, and began to track my achievements much moe closely.

The Passion of Running inside me had transitioned to a new level ... however, I had not forgotten from where that passion came - I was still fueled (stronger than ever) by the successes being achieved by Lynn - but even more by the look of happiness and general healthiness on her smiling face every day ...

Year Two - Passion VS Obsession

(... taking a short break ... more to follow ...)