Once More Into the Breach

I'll start with my usual rambling about my running addiction. Today, I ran the Go Commando Half Marathon in Clarksville, TN. While many of the intricacies of the better races located in big cities were absent (ie: big, extravagent race expo, mile markers where they are supposed to be, extensive crowd support, etc), the course was absolutely great. This was heralded by the race website and organizers as a fast, flat course. My reconnaissance of the route the day prior led me to believe however, that this was going to be a race to simply complete, and I held no hopes of anything more. Boy was I wrong.

I ran the Commando with my longtime friend and former college classmate Marcus. This was his first official race, as he recently got into distance running after hearing my stories and addiction to racing. We trained together for the most part, and did several 13.1 mile training runs in preparation. All that training paid off, and despite the four mile stretch of hills and valleys in the middle of the course, I landed a personal best for the half marathon of 1:40:06, and Marcus came in 36 seconds ahead of me. It was a great run.

Beyond the great course and PR I set, it was another chance to get out and work for our wounded veterans. While at the race expo, we signed up to serve on Team Red White and Blue. Team RWB is a non-profit that works with our wounded to assist in their integration into normal life after suffering injuries in combat. One of the members of our team ran the race in a gas mask, setting a Guinness record for that feat. Running in the Team RWB t-shirt and working with the team was a huge motivator. It's also great to know we can do something, small as it may be, to help someone injured in Iraq or Afghanistan settle into normal life again.

http://www.firstgiving.com/fundraiser/stevenfoster/stevenrunsforourwarriors

Back to the Drawing Board

So much has occurred in our lives since the last time I posted on this blog. I promise to get back to more regular writing for the one person that actually reads this. Career-wise, I have now proceeded on from my training at Fort Lee, and am now assigned to the 101st Airborne Division (Air Assault) at Fort Campbell, KY. I am assigned to the most deployed brigade in the United States Army, the 3rd Brigade Combat Team, the Rakkasans. This is a unit steeped in history, and let me tell you, they make sure you know that. It is, however, a great place to be and I am proud to be amongst the ranks of the Rakkasans.

We have moved back to small-town America as part of this move. I have to say, I actually really enjoy being back in a small town. Hopkinsville, and the neighborhood we live in, is straight out of a Norman Rockwell painting. We have moved into a home built in the early-1900's, and are absolutely in love with where we live. Caitlyn and Melissa play in the yard every day, we have neighbors we hang out with all the time, a church home, and life couldn't be any sweeter right now.

Shifting gears, I am back in my training routine again, and building up for my next race. Prior to leaving Virginia, I ran in the Marine Corps Historic Half Marathon in Fredericksburg, VA, and finished in about 1:54. It was another great race and great experience running in a historic city. After that, I PR'd the 5K distance on a flat course near my hometown in Arkansas, and that ended my Spring racing season. Now, I'm back on the horse and running as fast as ever. I recently ran a two-miler in 14:35 (in pants mind you), and had a 13.1 mile training run come in at 1:54. I'm hoping to shave about 8 minutes off that time come race day in 5 weeks. Fall racing season looks like two half-marathons and a 5K, and in the Spring I've already signed up for a full marathon, the Little Rock Marathon on March 4th. It's all about the finisher's medal for that race. But seriously, all my running keeps things in perspective for me, because I'm still running to raise awareness for the Wounded Warrior Project. That charity is very near and dear to my heart, knowing that this time next year I'll be leading America's sons and daughters into combat in Afghanistan. God forbid I, or any of my Soldiers, become wounded and need the support of WWP, but if it happens it's nice to know they have support. http://www.wwpproudsupporter.kintera.org/stevenfoster

I Ran, I Ran So Far Away

Homage to Flock of Seagulls aside, on March 26, 2011, I participated in and completed the SunTrust National Marathon in Washington, DC.  This was my first full marathon, and I venture to guess at this point that it won't be my last (much to the chagrin of my wife).  I started training for this race shortly after my McDonald's Half-Marathon PR in November, and my training was as up and down as the marathon race course.  Given the extremely hectic schedule I've maintained over the past few months, I was pretty concerned going into the race, and had adjusted my goals from coming in under four hours for this race, to just being able to cross the finish line in the vertical position.  It was a constant struggle to find adequate time to put into training through most of January and February, as work obligations and poor weather kept me sidelined quite often.  I managed to get in several good long runs, but the key speedwork and shorter maintenance runs during the week left me rusty going into every weekend.  Nonetheless, I got in a couple of decent 19 milers, and my last long run was a solid three hours non-stop, so I felt confident I'd finish the 26.2 one way or another.

We drove up to DC the Friday before the race, accompanied my my in-laws, which was a great addition to my support team.  It was a stressful trip up, and I managed to get to the Expo for packet pickup with just less than an hour to spare.  Because the DC Transit Authority deemed it unnecessary to open the Metro early on Saturday, I was concerned about getting to the start line on time, but thankfully our hotel was running a shuttle to the race, five dollars well spent.  They also offered runner-friendly sack breakfasts to pick up on the way (bagel, OJ, banana, peanut butter, etc), another five dollars well spent.  The last thing you want to worry about is how you're going to fuel yourself from a hotel room.  That bag combined with a Clif bar meant I'd make it to the start with a full tank. 

It was an unseasonably cold (for late March) morning that day, and I opted to go out there overdressed and take advantage of the bag check option (which I normally try to avoid the hassle).  Thankfully they had the Armory near the start line open to hang out inside, so I did in order to take advantage of the warmth and abundant pre-race toilet options.  Just before 7am, I checked my bag and coat, headed out into the fray. 

Like all other big races, it started out in a mob, which I am thankful for because it prevented me from taking off too fast.  I'm thankful for that, especially as I recount miles 22-26.  Two reasons I picked DC for my first marathon:  the scenery, and iPods were allowed on the course (the Shamrock in VA Beach the previous weekend didn't allow them).  We left RFK Stadium and headed west toward the Mall.  It was a great morning for a run, 35 degrees and sunny.  We passed the Capitol, the Washington Memorial, the White House, and all the other great sites in central DC.  Keeping things realistic, I rocked a pretty easy pace through the first 10K, crossing at just about 1:00.  There was great crowd support along the way, but none better than when we ran through Howard University.  The students were out in force, and it was a great morale booster.  Even better, about two miles after that, I saw five familiar faces along the side of the road, as Melissa, Caitlyn, Roger, Pat, and Laura were there to cheer me along.  It was great to see they made it out.

I hit the 13.1 split at just over 2:00, and was feeling pretty decent.  This was a quite manageable pace for me, as I'd run the half marathon at over 1.5 minutes per mile faster than that, but I knew I had to do it all over again, so I kept the same shuffle going.  I got a text from a friend saying he was camped out at mile 19, so I knew I'd see another familiar face soon.  With the second passing of the Capitol and all the monuments behind me, I prepared myself for the barren lands along the Anacosita River that were to come.  I'd read the support was thin along that stage of the course, so I was dreading it.  There were some great sights to see along the way, as we passed Nationals Park, Fort Myer, and the shipyards along the way.  I ran into my good friend Gary at about 20 miles, and it was great to see a friendly face, as I was starting to feel the effects of what was becoming the longest run I'd ever run in my life.  I'd done a pretty good job of feuling along the way, but there were a lot of miles and hours on my body, and they were ready to attack. 

At mile 21, Gary had run ahead to meet me again, and I'm glad he did.  My body was in full revolt, as I had little gas left in the tank.  I had earlier told Gary I was starving, and it became his personal mission to help.  He showed up with what would become the best tasting apple I'd ever eaten.  That refueled me like you'd never believe, and I kept moving along.  Shortly after, I saw the family again at about 22 miles, and my motivation and mood spiked again, but my legs didn't want to play along.  Cramps were setting in hard, to the point each mile became .25 walking, .75 running.  I wasn't going to stop.  I kept pushing, and managed to get a lot of the lactic acid out of my legs, just in time for the day's biggest hill at 24 miles.  I knew if I could crest this one, it was in the bag.  I pushed myself over the top with the help of a couple of funny signs and a friendly DCPD officer cheering me on, and settled in for the last mile and a half.  I saw another friend and classmate at 25 miles, and I knew I was almost there.  I crossed the river one more time, tackled a headwind full on, and found the finish line.  After 4 hours, 26 minutes, 32 seconds of running to hell and back, I became a marathoner.

All In All We're Just Another Brick

Yesterday, I embarked upon a quest to again set a personal record for distance running.  I plotted out and departed for what I planned to be a 20-mile run.  I had a relatively easy and familiar course plotted, prepped, ate, hydrated, and dressed accordingly.  I told myself that if I finished 20 in 3 hours or so I'd be quite happy.  The first few miles clicked away with relative ease.  I was maintaining about an 8:30 pace average through the first 12-13 miles, and thought for sure I'd meet my goal time and distance.  By 15, I was slowing, but expected that and figured I'd be good to go if I backed off the pace and rode it in to the end.  Toward 17 miles or so, I was coming up on the last hill of my course, and it was a doozy.  I crested it, but not without backing off to near walking pace, and the cramps were making their way in.  I shuffled the downhill portion of this hill, and settled in for the last couple of miles.  By 18, things were tightening up.  I was sure I'd finish the course, then at about 18.75, my body begain to revolt.  This is "The Wall" that so many runners talk about.  I'd heard the stories, and thought for sure this morning I'd be able to cross 20 miles without experiencing its effects.  Not so much, I found it, and hit it hard.  My glycogen stores were depleted, my water and Powerade were gone, I'd ate all the Gu I brought, and just couldn't go any further.  However, I still finished 18.90 miles in 2:51 (a 9:03 pace), so I still feel good about this long run.  I can also attest to the benefits of the ice bath.  I think I'm a believer!

What A Difference A Year Makes

So, here's a summary of the progress I've made in running from the beginning of 2010 to today:
Weight:
Beginning:  218
End:  198

1 Mile:
Beginning:  9:30ish
End:  6:58

Army Physical Fitness Test 2 mile Run:
Beginning:  no test
End:  13:58

5K:
Beginning:  27:00 (and some change)
End:  22:00 (and some change)

10K:
Beginning:  1:00ish
End:  47:19 (ran that yesterday)

Half-Marathon:
Beginning:  2:13:28 (ran on 2/14/10)
End:  1:48:02 (ran on 11/13/10)

Average Training Run:
Beginning:  3 miles
End:  6-7 miles

Weekly Long Run:
Beginning:  6-7 miles
End:  16 miles

2011 Goals:
1 mile:  6:00
Army Physical Fitness Test 2mi Run:  13:30
5K:  sub-21:00
10K:  sub-45:00
Half-Marathon:  1:40
Marathon:  Complete (goal is sub-4:00 for first one)

Happy New Year

I've been looking back on all the changes 2010 brought us, and I'm thankful for them, though some brought struggle and difficult farewells.  My wife and I have both parted ways with our old careers, and I'm grateful that I'm able to serve our great nation again, and she's able to be the Mom to our daughter they both want.  It was very hard for us to say goodbye to Texas, we established a home and family there, and made friends that we know will be our friends forever.  Leaving such a life is never easy.  I look forward to the new adventures we have begun, and will continue to embark upon as we enter 2011. 

I'm back. Back in the Saddle Again

I decided to take this week a bit easy with running, as I had my record Army Physical Fitness Test for my course this Thursday.  That said, I did not run between last weekend's long run of 13.1 miles and Thursday morning.  That morning was extremely cold, and we did the first two events of the test (a 2 minute set of push-ups and a two minute set of sit-ups) indoors.  After a paltry 47 push-ups (rhythm thrown off by the grader's requests to "lock out " my arms when I clearly was) I rocked out 79 sit-ups.  I nearly got the maximum score in that event.  After the first two events, we get a ten minute break prior to the run.  By that time, the sun was starting to come up, but it was still only about 20-25 degrees outside.  I opted to go ahead and go with shorts, long-sleeves, and just a beanie and gloves in order to keep the weight down.  In retrospect, I am glad I did, despite temperature.  I've always felt that I run much better in colder weather, being quite warm-natured, and I actually was sweating quite a bit at the end.  There are about 120 people in my class, so the start line was a bit crowded, as we did the run on one of the streets of Fort Lee.  I positioned myself toward the back of the pack, because I really wasn't expecting to kill the run.  They started off, and I settled into a nice stride, thinking I was pulling about an 8-minute pace.  My breath control was good that morning, and I began to pass several of my classmates.  About half a mile in, I'm finding myself easing closer and closer to the front of the pack, and my stride is lengthening out, and the lungs feel good.  As I get to the one mile turnaround point, I hear the time keeper, "7 minutes!"   I hit the turnaround at 7:04, so I had no doubt at this point I'd finish in probably 15 minutes or slightly less.  BUT, the last mile is slightly downhill.  I decided to try to pick up the pace, as my breath control is still good.  I pass a few more classmates that were pushing toward the front.  I hit 1.5 miles in just about 10 minutes, feeling good.  The last .25, I get passed as some who reserved their energy throughout decide to sprint out the last portion.  I'm OK with that, I like to maintain a steady pace.  Once I'm within about 100m of the finish, I hear the timekeeper "13:45!"  I stretch just a bit, and cross at 13:58, over a full minute faster than my goal.  I haven't run the two-mile portion of the PT test that fast since I was in college, so I'm very pleased with that pace.  I may just have to sign up for a holiday 5K just to see if I can PR that distance. 

After taking Friday off to stretch out from Thursday's "speedwork," I ventured out for my weekly long run on Saturday morning.  Another cold Virginia morning, it was about 35 degrees when I laced up to go hit the road.  Given that I didn't log very many miles this week, I kept my expectations kind of low for how long I was going to go.  That all stopped when I finally got going, because I realized quickly my legs and lungs felt GREAT.  I hovered around an 8:00 to 8:15 mile pace through the first 5K, and said, "you know what, let's see if we can add a couple of miles to the plan today."  Last week I logged 13, I put 15 miles in my crosshairs for this week.  By the time I crossed the 10K point, I ate a gel, drank some water, and was feeling strong.  I think I laced my shoes a bit tight that morning, because the top of my right foot was hurting, but just enough to be a nuisance.  I hit 7 miles in less than an hour, a personal best.  I hit 10 miles in about 1:23, another personal best.  At 11 miles, I threw my last gel packet down, and stretched out the stride.  After crossing the half-marathon point at just 30 seconds slower than my personal best (which came at the Richmond McDonald's Half-Marathon), I knew this 15 miler was in the bag.  All I had was one more killer hill to traverse.  I plugged in a favorite power song on the iPhone, and began my ascent.  The legs were burning, the lungs were screaming, but I kept going.  After that hill was behind me, I finished off my water, caught my breath, and eased in for the last mile.  I finished in 2:04:49, a full five minutes faster than I told myself I'd be happy with.  This was the farthest I'd ever ran, and just another step toward my goal of 26.2 miles in March.  I'm a little sore today, but I feel great, I feel strong, and I feel more determined and able to meet my goal of a sub-4:00 marathon by the time my training is done.