Team in Training: Oh My...

So I needed a quick break from working and decided to finally look up the course for the Kaua'i Marathon. In hindsight, I probably should've done so as soon as we started training. That said...here it is: http://www.usatf.org/routes/view.asp?rID=251760.

If you check out the Maps API on Satellite View, it looks as if it'll be gorgeous. That is, until you click on the Elevation Profile underneath. Eeks! The first 7+ miles are uphill!!!!!!

It's a good thing we're training in San Francisco; at least there are plenty of hills to train on. That said, the Kaua'i climb is ~825 feet, just ~10% shy of the tallest elevations in San Francisco. That might make it tough to simulate the actual course during training, but maybe we'll work a run up Twin Peaks or Mt. Davidson into the schedule. It'll be a much sharper incline, but still a good wake up call for what lies ahead. Then, I can roll back down, as I likely will if/when I make it over the hump in Kaua'i.

Team in Training: Days 8-13

**Don't forget to visit my fundraising page and donate to the Leukemia and Lymphoma Society today!

This week flew by. Work was busy, so I was stretched for time to train. Still managed to get in a couple of good workouts and a mediocre one.

Day 8- Saturday, June 13- Mentor Run

Woke up pretty early for a Saturday to meet at Marina Green for 9 a.m. I got there and thought maybe I'd mixed up the times because I saw a bunch of Team in Training shirts out running. Turns out they were the Spring class. They looked pretty sharp, which got my hopes up for where I might be in a few months' time. It was an active morning, as vendors set up for the next morning's Escape from Alcatraz triathlon. Now that's hard core.

The mentors upped the ante on us. This week we chose between a 3 mile or 5 mile run. I went with the 3- a big enough challenge for me at this stage. The first half of the run went by pretty smoothly, though we did stop about 1/2 mile in to stretch. That probably helped by breaking it up a bit. We we staring at the Golden Gate Bridge for the first half, and then out on the bay on the way back. The 2nd half wasn't quite so easy, but at least the surroundings were beautiful.

My running buddy Fritz and I were jealous of all the dogs that people had brought out for walks. They made running look so natural, so easy. I wonder if any dogs can last 13 miles though. That seems like a lot for those little legs.

I had one scary moment on the back stretch as I stepped down on an odd angle and tweaked a toe. No lasting damage though. I think I was probably just getting used to my new shoes. It was our first run together. (all together now: "awwww, isn't that precious?")

Oh, I also met up with my friend Rachel from high school for dinner the night before. She was visiting town and mentioned she was going to walk to the bridge in the morning. As luck would have it, she passed by as we were running. So now I have teo witnesses! :)

Day 8 stats
2.9 miles completed (15.4 total- more than a half marathon!!)
4 pounds lost
1 new pair of shoes
$430 raised (11% of goal)


Day 12- Wednesday, June 17- Cross Training

Not a hugely eventful workout, but after working a few very late nights to meet an important project deadline and missing our Tuesday Coach's workout, it felt good to be active again. I was able to get in 25 minutes on the elliptical and cranked up the resistance a good bit to make the most of it. My eating discipline slipped a bit over the past couple days due to stress, so I needed to burn a few extra calories when I could.

In between these two workouts, Megan and I did make time to stock up on running gear. I got a few new workout shirts, some shorts and a nifty running jacket. So far I've been using an all cotton sweater that I love but isn't great for running- a bit too heavy. Oh, I also got a quality heat/ice therapy kit and broke it out immediately on Sunday. I have a feeling we'll be spending some quality time together soon enough.

Day 12 stats
2.2 miles completed (17.6 total)
4 pounds lost


Day 13- Thursday, June 18- Solo Run

Tonight I tried for my first solo run, but quickly missed the motivation of having someone else there. That definitely makes it easier to keep going. I went to run laps around a park near my house. It's rather hilly, which I thought would give my workout an extra boost. Instead, it zapped my energy pretty quickly. I was aiming for 35 minutes, but lasted about 25, a good chunk of which I walked. Next time, I'll need to seek some flatter ground and see if it makes a big difference. I have to admit that I feel pretty unsatisfied after tonight's run. Maybe the hills were just in my head and I only needed to push myself more. Hmm. Either way, I feel as if I need to make up for the lackluster performance today.

On the positive side, I dropped another 2 pounds over the course of the past 5 days. Woohoo!

Tomorrow is a rest day, which is good, because I'm taking a redeye at night. Of course, that means I'll miss a coach's workout Saturday morning. I think the plan will be to do a make-up run on Sunday. Am a bit afraid of traveling to a different climate though. Supposed to be in the low 90's during the day, so I'll need to wake up extra early to get out while it's still tolerable out.

Day 13 stats
1.6 miles completed (19.2 total)
6 pounds lost

**Don't forget to visit my fundraising page and donate to the Leukemia and Lymphoma Society today!

Team in Training: Day 6 - Team Social

Two updates today:

1) My fundraising page is now live and I've already reached 10% of my goal! Will you please donate and help drive up that number? http://pages.teamintraining.org/sf/kauai09/dmaloney

2)Tonight was our first team social. As a result, I missed out on a planned 20 minute run; will have to make up for that tomorrow, which is supposed to be a day of rest. The social was held at Epi Center MedSpa in San Francisco. They really went all out, providing drinks, munchies catered by Palio and the location free of charge. Their office manager was a member of TNT in 2008 and felt this was a good way to give back. Great idea- and thank you!

I had a good time and got to know some more of our teammates. My favorite part, though, was this machine they had that uses a blacklight to show you all of the skin damage to your face from years of sun exposure. It was somewhat horrifying, as I grew up in Florida, so the verdict wasn't great. As a technie nerd though, I found it to also be pretty fascinating. I did it twice so I could spend some extra time studying the patterns. :)

Afterwards, we went to dinner at the Cheesecake Factory and I'm proud to report that I passed on dessert. So far, I've lost 1/2 pound per day since joining the team. I need to keep up that momentum!

Training for a Half Marathon and Saving Lives

Hello there! Just when I thought I was out, they pull me back in.

My girlfriend Megan signed up with Team in Training to run a half marathon in Kaua'i over Labor Day weekend as a warm up for the NYC Marathon in November. She started with TNT in 2006 and has already trained for the Chicago and San Diego marathons. She loved it everytime, so I was glad to see her sign up once more.

That said, I was always happy to watch from the sidelines. For years, I've been scared of running because my knees gave me trouble after playing high school baseball. My mind was made up: I just don't run. This year, however, I felt inspired to give it a try. After seeing the final four on The Biggest Loser run a marathon a mere 16 weeks after entering the show in much worse physical shape than I'm in, I realized that my excuses were lame. I'm also frankly reaching an age where if I don't get my health in order soon, it may just be all downhill from here.

So, I'm in. And better yet, I get to train while raising money for a great cause- supporting research to find a cure for blood cancers that claim all too many lives too soon. My application is still being processed, so my fundraising page is yet to arrive, but in the meanwhile checkout Megan's page.

I'll also be using my page to provide updates on my training. In the meanwhile, I thought I'd dust off the trusty old blog to record my experiences. So without further ado...


Day 1- Saturday, June 6- Coach's Run

The group met at Kezar stadium at 8:30 a.m. I was terrified. The week 1 run for BEGINNERS was listed at 2-3 miles; a distance I haven't run in 10 years. I had a million questions and peppered Megan with them on the way there. Some were serious, "will you be my emergency contact should I drop dead en route", others less so, "2-3 miles is like once around the track, right?" She was amused.

Luckily, it wasn't nearly as scary as I'd imagined. I thought everyone would be semi-pro runners who would leave me in the dust and never look back. I had images of getting lost in Golden Gate Park and eventually being trampled by a bison. Scary stuff. Instead, I realized that there were actually a bunch of other beginners and the coaches were happy to teach.

We started by covering some of the basic of running: cadence and the "five L's." Cadence is just a fancy word for the number of strides you take per minute. I learned 180 is optimally efficient, so we practiced running and measuring our natural cadence, then trying to bring it closer to 180. I started out at 160 and got up to 172 by the end of the drill. Megan got hers up to 176. Can anyone say rock star?

The Five L's are more about the mechanics for running:
1. Long - keep your body long ad your spine straight, run tall
2. Lift - many people run by shuffling their feet, which makes your calves to all the work; lifting your legs puts the burden on your quads, which are much bigger and stronger
3. Loop - as you run, focus on making small loops with your feet, putting one foot in front of the other
4. Lean - lean forward from your ankles to get gravity on your side
5. Loose - Keep your arms loose and in an L shape themselves

We practiced each for a half or full lap, and before you know it we'd completed our first mile. Woohoo!

Then the fun began. Group stretching and off into the park. We did the 2 mile loop, but I couldn't get the full way running. I probably wound up walking ~1/3 of it, but for a first try, I was happy just to make it. It was hard to keep up with the 5 L's on the run, as I was focusing more on breathing, but I suppose that's why I'll need to practice more before Kaua'i.


View Kezar Stadium Practice- 6/6/09 in a larger map

By the time I got home, my muscles were already sore and tightening. We went to see a movie in the afternoon and it was an interesting walk there. But, again, I made it.

Day 1 stats
3.2 miles completed (3.2 total)
0 pounds lost
2 blisters
0 fatalities
1 post workout bagel


Day 2- Sunday, June 7- Rest

Oh, and I did. The soreness probably doubled over night, so even minor amounts of walking were tough. Luckily, I had plenty of work to keep me occupied and stationary.


Day 3- Monday, June 8- Cross-training solo

I almost missed out on this training session as I was working hard with my head down and lost track of time. Looked up just in time to see I had 35 minutes before the last shuttle left, so I ran downstairs and somehow still got in a shower before the shuttle. (If you know me well, you know that showering within 35 minutes is quite an amazing feat in itself.) The training calendar called for 20 minutes of cross-training, so that's what I did. Cycled for 20 mins, but felt the burn after 2. My legs were clearly still tired from Saturday.

Oh, I also made an effort to improve my eating habits throughout the day. After going through the pain of running on Saturday, I reasoned that I should focus on dieting to lose weight, so running will be easier.

Day 3 stats
6.5 miles completed (9.7 total)
? pounds lost
2 fewer pastries consumed vs. average day


Day 4- Tuesday, June 9- Gear workshop and Coach's workout

We met at the Sports Basement in the Presidio, where we'll be spending Tuesday evenings throughout the season. I'd honestly never heard of it before, but that's not surprising given I'm new to this whole running thing. Apparently runners in the Bay Area all know and love this place, though.

We were supposed to start with a gear clinic, but the schedule was flipped. My cabbie didn't know where the place was either, so I arrived a few minutes late and behind already. I rushed to catch-up to the group on the "warm-up jog," which turned out to be ~3/4 of a mile, up hill.

We wound up in a big parking lot in the Presidio, where we did some "5 L" drills, only a new L was announced: "Light," as in be light on your feet. "Loose was mentioned briefly, but I think has been officially kicked out of the 5 L Club for lameness compared to the others. Basically, for each L we ran up hill the length of the parking lot practicing it, then back. After that, we did a couple of laps around the lot practicing random combinations of L's, then jogged back in. Turns out we did 2.78 miles, and I ran probably 95+% of that. Already a significant improvement from Day 1.


View Sports Basement Practice- 6/10/09 in a larger map

Inside, we got our learn on about running clothes, shoes and hydration. I learned a lot about sports bras, in case you need some pointers. They key lesson, though was "Cotton is rotten." I'd already begun discovering this first-hand, as I tend to workout in all cotton. Hence, the blisters and some other side effects I won't mention. Afterwards, I got a sweet pair of new running shoes and some non-cotton socks. Will need to follow-up with some new shirts and shorts next time, but after the shoes it was late and dinner awaited.

In honor of our motivational show, The Biggest Loser, we went to Subway and had 6" subs with apples on the side. Advertising dollars well spent, Subway. Although you could've spent less online to reach a larger audience; give our display ad sales team a call; they'll hook you up. :)

Day 4 stats
2.8 miles completed (12.5 total)
? pounds lost
4 shameless plugs for Google products
0 minutes til bedtime