Off to Athens, Greece

I've done the training, now the reward. I am off to Athens, Greece for vacation and a run in the marathon. First time out of the country and to fly over the ocean. I hope I like Greek food, because I like to eat.

What I did over the weekend

What I did over the weekend.

Did I sit around on the couch? No.
Did I run? No. But I did witness more miles ran than I can count.

I went to Cassoday, Kansas - the prairie chicken capital of the world in the “Flint Hills” region of South Central Kansas to cheer on and help crew for some the the RunnersWorld runners in The Heartland 100 - Spirit of the Prairie 100 & 50 Mile Cross Country Race.

Running from RunnersWorld Tulsa were the following:
Jason McGinnis - 100 miles, furthest run to date.
Kathy Hoover - 100 miles (5th 100 miler). Third place female finisher.
Ken Childress - 73 miles (he's completed six 100 milers).
Ken Saveth - 69 miles - furthest run to date.
Lisa McGinnis - 50 miles - furthest run to date.
Roman Broyles - 50 miles - furthest run to date.

Running with Lisa and Roman was Randy Ellis, what a guy.

Crewing and cheerleading from RunnersWorld Tulsa were the following:
Dana Childress - Crew Babe Extraordinaire crewed for her hubby Ken Childress and his buddy Ken Saveth.
Sandra Wright - Head Cheerleader crewed for Lisa McGinnis and Roman Broyles.
Susan Michaels - crew assistant for Lisa McGinnis and Roman Broyles.
(Sandra and Susan now go by the name "Crew Chicklettes").
Bobby Michaels - crew assistant for Ken Childress and Ken Saveth. Wish I could have paced you guys in the final miles.
Brian Hoover - Was there to lose a bet and to cheer everyone on (got that pink tutu fitted yet Brian?).
Christin Bennett - crewed for Kathy Hoover.
Russell Bennett - crew assistant for Kathy Hoover and pacer for Ken Childress and Ken Saveth in their final miles.

Crewing and cheering for Jason McGinnis was his mother and stepfather, his grandparents, one of his sisters, a couple of Uncles and an Aunt.

Congratulations to all the runners and thank you to all that helped and cheered. The weather was brutally cold for this time of year and very windy, yet everyone hung in there and stayed all day and all night with little if any sleep.

Roman Broyles, Randy Ellis, Lisa McGinnis, Earl Blewett

Jason McGinnis, Brian Hoover, Kathy Hoover

Roman Broyles, Lisa McGinnis, Brian Hoover, Randy Ellis

Lisa McGinnis

Ken Childress (aka Trail Zombie, K1), Ken Saveth (aka K2)

Lisa McGinnis, Randy Ellis

Roman Broyles

Ken and Barbie or is that Ken and Ken?

Dana's Oreo's with peanut butter and M & M's. Yummy!

Jason McGinnis, Kathy Hoover

Jason's mom, Jason McGinnis, Jason's grandfather, Jason's uncle

Lisa McGinnis

Jason's grandfather, Jason's grandmother, Lisa McGinnis, Jason's uncle

Roman Broyles

Sandra Wright, Ken Saveth, Ken Childress

Susan Michaels, Sandra Wright, Ken Childress

Ken Saveth

Jason McGinnis, Kathy Hoover

Ken Childress, Ken Saveth

Some of Jason's awesome family

Kathy and Brian Hoover

Jason's little sis, Jason McGinnis

Kathy Hoover

Jason McGinnis

Kathy Hoover

Jason and Lisa McGinnis

Wet Running Shoes

Went for my usual run tonight. Got caught in the rain. I love to run in the rain. Seems more like I am playing, like when I was a kid. Shoes are soaked. Need them dry by Saturday. What to do? Stuff them with four full sheets of wadded up newspaper. You do get the Tulsa World don't you? It's a good idea to carry a couple of towels and a change of clothes in the car. Went out to eat after the run with the eating club. Went to Jason's Deli. Had to borrow dry clothes. Thanks Roman. I promise I will wash them before giving them back to you.

Runner's Poems and Quotes

"Runner's Poem"

The knees, the knees, oh, lord, the knees.
They hurt as bad as doctor's fees.
Piriformis, tendinitis
Shins that splint, severe arthritis
Meniscus torn? The pelvis scanned,
Beware the iliotibial band.


"Running"

My breath is hampered, my face is bright red.
My legs are becoming weak and useless,
And now my hair is matted to my head,
From all my gross sweating I look a mess.
The hills seem to grow with each step of mine,
The wind whips my legs, as the cold grows worse.
I concentrate on the sidewalks cracked lines.
Blood pumps through my veins, my heart is the source.
When I run my world quickly whizzes by.
Running lets me contemplate my troubles,
My options seem to extend to the sky.
Running down the hill my slow pace doubles.
I start to head home, looking for my street,
Cleansing mind and body, running is a retreat.

Author: Amanda Rae Klohmann, USA


"Long Distance Runners"

They don't like running in the heat,
because only so many layers can come off
as their shoes bounce along the street
and the city's exhaust makes them cough.

Because only so many layers can come off,
unlike the adding of shirts in winter,
and the city's exhaust makes them cough
they sometimes wish they were sprinters.

Unlike the adding of shirts in winter,
they prefer long distances in fall.
They sometimes wish they were sprinters,
though their talent in speed is small.

They prefer long distances in fall,
though spring is also nice.
Though their talent in speed is small,
long distance runners pay the price.

Though spring is also nice
as their shoes bounce along the street,
long distance runners pay the price.
They don't like running in the heat.


Running Quotes

“It hurts up to a point and then it doesn't get any worse.”
Ann Trason

“You have to forget your last marathon before you try another. Your mind can't know what's coming.”
Frank Shorter

“I've always felt that long, slow distance produces long, slow runners.”
Sebastian Coe

“We can't all be heroes because someone has to sit on the curb and clap as they go by.”
Will Rogers

“I'm going to go out a winner if I have to find a high school race to win my last race.”
Johnny Gray

“I always loved running - it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.”
Jesse Owens

“Running is my church.”
Joan Van Ark

“I believe that the Good Lord gave us a finite number of heartbeats and I'm damned if I'm going to use up mine running up and down a street.”
Neil Armstrong

“Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?”
Peter Maher

“A lot of people run a race to see who's the fastest. I run to see who has the most guts.”
Steve Prefontaine

Athens - Here I come

Got my airplane ticket bought, hotel booked and
entry fee paid. I guess I am going to Athens, Greece
this November to run in the marathon and have a
vacation. Susan and I have never been out of the
country so this will be quite the adventure for us.
We will be traveling with 23 other people, some
from the RunnersWorld group and some not.
Anyone got any Euro's they would like to donate?

Heat Alert

EMSA has issued another heat alert today according to the Tulsa World. Heat exhaustion and heat stroke are very dangerous. Listed below are a few precautions recommended by EMSA.

• Reduce outdoor activity, particularly during the late morning and afternoon hours.
• Limit alcohol and caffeine consumption, and up your water intake.
• Wear loose, lightweight, light-colored clothing.
• Spend as much time as possible in an air-conditioned environment; visit a library, indoor shopping mall, community center or other such venue if you don't have air-conditioning at home.
• Play close attention to those at increased risk for heat-related illness, including young children (under age 4), senior citizens (Ken), people with chronic medical conditions such as heart disease or high blood pressure (Susan), and outdoor laborers.
• Never leave a child unattended in a vehicle.
• Runner's - drink, drink and drink more throughout the day before running.

Free Tools For Runners

Free Tools For Runners

• Track your miles: Free RW Training Log
• Calculate your finish time: Pace Calculator
• Calculate your training paces: Training Calculator
• Run your best time: Marathon Pace Guide
• Get more Training Tips: Free Newsletter

23 Miles on a Wednesday Night

You never know what your running friends are going to talk you into.

Here are my miles splits:
1: 4:45
2: 4:57
3: 5:44
4: 4:47
5: 5:39
6: 4:49
7: 7:50 (stopped for a break)
8: 5:02
9: 5:32
10: 4:39
11: 5:26
12: 5:13
13: 9:31 (a longer break)
14: 5:53
15: 7:01 (these hills are slowing us down)
16: 5:17
17: 6:26
18: 5:12
19: 4:26
20: 4:08
21: 4:11
22: 6:13
23: 4:49

Total time: 2:07
Avg Speed: 10.8 mph

Did I forget to mention this was a bicycle ride? This was the longest I have ever ridden in my life. The longest ride up til now was 10 miles which was on Monday night.

After our normal Tuesday night run on Riverside we were standing around having some usual discussions. Larry and Stefanie invited Ken and I to join them for a Wednesday night bike ride with the Tulsa bicycle club. The crazy guys we are decided that just might be fun, besides, we need to be doing some crosstraining. So we said yes.

We met up and off we went. Soon the speedy riders were out of site. That is just like my running. Soon the fast runners are nowhere to be seen.

Ken, Bronda and I stayed together for the duration.

We had a good time and would like to go out for more bike rides in between running days.


Ken


Bronda


Break time and filling the water bottles

Should marathoner's take baby aspirin?

Click here for article:
Should I Take a Baby Aspirin Daily?

Click here for follow-up article:
Follow-Up to Baby Aspirin Advice

Running Off the Beaten Path

Run enough mileage over the years, and you will no doubt suffer some sort of impact injury: for example, stress fractures, plantar fasciitis, and shin splints. Put simply, running pounds your body.

To stave off impact injuries, many runners mix up their training with lower impact exercises such as cycling, swimming, yoga, etc. Yet, some diehards refuse to give up their daily runs. Running is a part of them, and they are not about to relinquish that essential component of their person so easily. If you fall into that category of runner, yet you are concerned about the prospect of impact injuries typically occasioned by running, you ought to consider mixing in some trail running into your training regimen.

When you are trail running, you are running atop a much more forgiving albeit at times uneven surface. Trail running therefore allows you guard against the typical impact injuries occasioned by running, while simultaneously getting your running “fix.”

Here are some of the other considerable benefits offered by trail running:

Trail running often improves your ability to run hills. Most of the hills that you will encounter along the trail are far steeper than those you might encounter on the road. Trail running therefore affords you a great opportunity to develop your climbing lungs, and build up your quads and calves.

Notably, trail running enables you to develop and strengthen different muscle groups that you do not typically draw upon during road running sessions. Although trails offer a softer running surface, they almost always present a more uneven running surface. Uneven terrain in turn compels your tendons to provide a stabilizing force during your footfall and lift. Indeed, some challenging trail runs may even cause you to employ your abdominal and core muscles in an effort to stabilize your body. Consequently, trail running affords you the opportunity to develop and strengthen a variety of stability-oriented muscles and tendons.

Variety, variety, variety. Running the same road courses over and over again leads to boredom. Trail running mixes things up and gives you a chance to see and enjoy the sheer beauty of a forest or park. Plus, the comparative silence offered by trail running in a park or forest is often a welcome respite from the smog, traffic, and noise characteristic of urban runs.

(Copied from MapMyRun newsletter)

Brutal Wind

Tom and Bobby not feeling any pain yet

Tom and Bobby crossing the finish line

Wow that wind was brutal at the 2009 Oklahoma City Memorial Marathon. Tom and I got through it, though at a snails pace. It was Tom's first marathon so I decided to stay with him for the company and to help him get to the finish line. He had some bleeding feet and some stomach issues at one point but he hung tough and forged ahead. Due to some injuries, the most miles Tom had ran up til the marathon was 18 miles, that's an 8.2 mile increase. Most people will never even run 8 miles. I say "Well done Tom. It was a pleasure running with you. I hope you have many more marathons in your future".

Vitamin I

Interesting article from Runner's World Magazine about

Vitamin I (Ibuprofen)

Click Here

Me Legs Are Sore

Yea Hah! Our last long run before the Oklahoma City Memorial Marathon is history. Who all ran the 22 miles? And who besides me is sore, sore, sore? Most everyone was already gone when I finished up so I hope it went well for you. Did your time for each loop come out close to the same? My first 3 loops were close to the same but I slowed down quite a bit on the fourth loop.
Now we get to taper.

Check Out the February 2009 issue of the Marathon Maniacs
newsletter Pages 18 and 19 for my entry into the
Maniacs Insane Asylum: February 2009 newsletter

Big Loser Contest at RunnersWorld

In case you missed the news report about the RunnersWorld Big Loser contest - here it is:

http://65.38.4.135/NDSPortal/ArchivePlayer.aspx?ShareId=bc7f9d80-bd93-42ce-8b67-a6eded2e591c&PortalId=3cddb705-54f4-45f7-97d3-ae049ae4e988&EmailAddress=videoclips@metromonitor.com&FileId=5E2EB506-C552-4FF4-844E-BAC46D3F79C5

HAPPY TRAILS

Venturing off-road leads to simple yet profound discoveries.

By John Bingham

PUBLISHED 10/29/2001

I've never been much of a trail runner. Okay, I've never been much of a road runner either, but that's not the point. As one whose feet never get more than an inch off the ground, I worry about bumps in the sidewalk. So it's hard to imagine encountering branches, roots and rocks.

But I finally gave in. With all the hoopla about the pleasures of trail running, I thought I should at least see what the fuss was about. And to my surprise, I discovered a fun, new running environment.

It didn't hurt that the first trails I tried were in Eugene, Oregon, where the paths have names like 'Amazon' and 'Pre.' It wasn't hard to figure out what people liked about running on them. These bark-covered, well-kept, well-marked routes were ideal for my first tentative off-road ventures.

It also didn't hurt that the next trails I tried were around Lake Tahoe, California, where physical efforts are rewarded with spectacular panoramas. This terrain wasn't nearly as predictable, however. Sometimes it seemed I was dodging as much of the trail as I was using. Nevertheless, the joys of off-road running were beginning to take hold.

Somewhere out on these paths, I felt a change taking place. I found that my flat-footed, stubby-legged stride, which looks so awkward on the street, actually worked to my advantage on the trail. My low-to-the-ground build also made me more stable. On this rugged ground, where even the fast move slowly, I was able to keep up.

Then there was the inescapable romance of running through the woods.

Without knowing it, I was becoming just one more animal in the forest. As I ran, I wasn't always sure what I was seeing or hearing, but I felt more connected to the squirrels and birds and whatever else was hiding in the brush.

There was a certain giddiness to the experience. The irregularity of the terrain masked the irregularities of my running. And walking the steep uphill sections was not merely accepted but advised. The more I ran, the better I felt. And the better I felt, the more I understood.

Life is simpler on the trails. Running here can bring you closer to what running was meant to be. Running doesn't need to be only about going farther and faster. It can be about feeling free and unfettered. Running can be about opening yourself up to people, and it can be about opening yourself up to your surroundings.

It's not that we can't benefit from running on the pavement or on the track. We can learn a lot from logging dozens of miles or hammering through repeats. But these lessons are learned as much with our will and fortitude as they are with our legs and lungs.

On the trails, however, away from the more obvious measures of skill and the tangible signs of what we've gained or lost, we can learn with our eyes, ears and hearts. And some discoveries can be rather humbling. In this rugged environment, we may find that, as part of the animal world, even the finest of us aren't very well suited to deal with nature. Despite all of our human sophistication and intellect, even a half-witted chipmunk can outsmart us in the wilderness.

Trail running has added another dimension to my experience as a runner. While I'm not prepared to give up the comfort of water fountains, mile markers and smooth roads every day, I now believe that for me to be complete as a runner, I need to spend more time finding the forest through the trees.

Waddle on, friends.

"The miracle isn't that I finished . . . The miracle is that I had the courage to start."

For more Penguin wit and wisdom, go to johnbingham.com.

Tossing and Turning, Moaning and Groaning

Saturday was supposed to be a 20 mile long run but Mother Nature intervened.

Sure we showed up to run like the hardcore runners we are. We took a vote and the majority was to go ahead and run, but soon the cold rain started and soaked us to the bones. Then the cold wind started and made us even colder. Then the snow started falling. Most of us ran our first 5 mile loop and decided we would come back tomorrow for another attempt. Hey it’s spring, what’s this 6-8 inches of snow on the ground? It was a beautiful snow, just not ideal for running.

Sunday at 1:00pm several of us returned to Veteran’s park to try and finish what we started the day before. I for one was not looking forward to running because this is usually my one day of the week to take it easy and not do much. But I sure didn’t want to miss a long run after putting this much time and effort into training. I can’t believe most of the snow has already melted. Now we have puddles everywhere to contend with.

We normally have a full day off from running the day before our long runs but this time we had our failed attempt the day before. I was already tired before I started and my legs were sore. Off we went with plans of completing four 5 mile loops. The first loop I ran with Sandra. It was nonstop except for the water stops. Way to go Sandra. I think you are ready for your half marathon. The second and third loop was run with Linda. We kept each other going while complaining about our aches and pains. After the third loop we decided to call it a day. Thanks for sticking with me Linda. We got our 20 miles but it took us two days to do it.

Sunday night I was ready for bed. My sore muscles wouldn’t let me sleep. They kept me tossing and turning and moaning and groaning all night long. Don’t you just love this thing we call running?

See you Monday nighters tonight for more running. I promise it will not snow.

Part of the new trail is open!

Monday night running is going great. We had 10 out
tonight, twelve if you count the dogs.

Jason and Lisa with their cute dogs
Debie
Sandra
Michael 1
Michael 2
Bobby
Brian
Tom
Ken (Ken started when the rest of us finished. I think
he must have forgot to set his clock ahead).

The trail from 31st to 41st is now open so most of us
ran from 21st to 41st then back for a total of 4 miles.


New bridge just South of 31st street


Near the rugby field. Wow, they already have the lights
up. I wonder why it is taking so long to get them installed
along Turkey Mountain?


Tom done with his miles heading back


The two Michael's at the end of the open trail


Brian on a scavenger hunt or inspecting the new park?
Hum, maybe I could use that wood for my remodeling
project.


We got in a little rock climbing tonight. Does that count
as crosstraining?

16 miler done

Our sixteen mile training run is behind us now.
This was a nice out and back, mostly flat, from
Tulsa to Sand Springs. Isn't it something to be
able to say you have ran from one city to another.
We have ran from Tulsa to Jenks and Tulsa to
Sand Springs. Is anyone up for a run from
Tulsa to Skiatook?

Downtown Tulsa looked a long ways off at the turn
around but we all made it back in one piece.

We can now focus on 18 miles which is coming
up in two weeks. Think about it as being only
two miles further - piece of cake, right?

Somehow the weather seems to know it is the
weekend and of course it turned cold again.
I had icicles from sweat on my hat.

I didn't take as many pictures as I'd hoped,
but here are some of them:


Three Stooges Kathy, Chrissy and Michael

Natural springs west of 81st West Avenue.

If the water fountains don't work I guess you could

always get a drink here.

Marathon Maniac #1372

I am now a member of the Marathon Maniacs InSane AsyLum.
Two Marathons and one Ultramarathon in three months:
Route 66 marathon - Nov. 2008 - Tulsa, OK
Sunmart 50k trail run - Dec. 2008 - Huntsville, TX
The DanMan trail marathon - Feb. 2009 - Madill, OK

Is that crazy or what?

I am cheering for the rest of you mad dogs out there trying to
become Maniacs.

My DanMan Trail Run Report

The day was about perfect to run a marathon in the woods.
This makes two marathons and one 50k in three months.
I am now qualified to become a marathon maniac.
http://www.marathonmaniacs.com/

I thought I would use this marathon to experiment with
Hammer Nutritions Sustained Energy, a Diabetic friendly
fuel. You use this as your primary source of calories for
events lasting for more than two hours. I also used their
Endurolytes capsules for my electrolyte requirements and
I made sure I kept up with water drinking. After finishing,
I topped it all off with a beer Ken gave me and with
Recoverite - used to begin glycogen replacement,
electrolyte replacement and muscle tissue repair.
http://www.hammernutrition.com/

I also took a Vespa prior to the start. Vespa is used to
encourage the muscles to metabolize fat, thus stabilizing
& conserving glycogen levels.
http://www.vespapower.com/
Available in Tulsa at RunnersWorld.

These are the only products I consumed during the entire
marathon and they worked for me. I never had any
cramping, stomach issues or the sugar spikes and crashes
you get with sugar laden products. I still got tired, but come
on, I was out there for 26 miles.


Map of the courses. (Click on image for a closeup).


Chrissy, Michael and Jason enjoying pancakes before
the run.


Lisa eating pancakes in her sleep. Since she is smiling,
she must have been dreaming about Jason.


Most of the TATUR's that were there. Missing is Ken
and Deon. They decided to get an early start. Dana was
still at the motel trying to nurse a headache. She later
joined up with us. We missed you Susan and Kathy.


One of the lakes we circled.


Same lake, different view.


I'm tired. I think I will stop and take a picture of myself.
How would you like to hunt or fish here?

Ken and Dana near the finish. The house in the

background was homebase where we started, finished,

ate, showered, drank beer, hung out in the man room

and visited with fellow runners.

Me, Dana and Marvin. Thanks Marvin for your nutrition

advice about the Hammer Nutrition products I am

experimenting with.

Some of my blisters. My feet are sore.

Another blister. Looks like I need a pedicure.

Nah. Wouldn't do any good. Sorry to gross you out.