Monthly Weight Check/ Miles

I am a day early; however, tomorrow will be my weekly running report so I thought this might be a good day to do this. It was a good month to say the least. The new diet I started near the beginning of the year is still yielding results. I dropped 7 pounds the first two weeks of the month and 4 for the remaining two weeks. There is a slow down but I think that this is a good rate. So in all I dropped 11 pounds during the shortened month. That is not too bad.

The trends on this are good. Weight loss is seldom a straight drop, it is usually (for me anyway) a couple of days down a day up, a couple of days down, a couple of days the same, a day down, two days up and so on. But I look for trends to see if I am keeping on track. The results can't be argued with.

So the end result is that on February 1, I weighed 242 and today I weigh 231. I doubt that I will keep dropping 10 pounds or more a month but if I can do 6 to 8 I would be happy.

Secondly, this was a monthly high in terms of miles. I logged 96.69 miles for the month of February. I am so stoked over this I can't begin to put it into words. Every week I push out another 20+ mile week. It is an amazing feeling to succeed at this goal. It is all good feelings today.

Goals are made to be broken, not merely met

I have been thinking on the mental aspects of running quite a lot as of late. I had convinced myself early on that I would be slow and I think I accepted that for quite some time. There is nothing wrong with running slow, but there is nothing wrong with running faster either. For the past couple of weeks I have trying to push my limits in terms of speed. I am trying to break my mental block in terms of speed and become a faster runner. I don't want to break any records, I just want to get closer to my potential.

Tonight was my fastest 5 mile run, I want to say ever but it really is since I returned to running. A small aside, I used to run a 6:30 minute pace when I was in the military. But at that time I weighed a good deal less and I was much younger. But for now this was fast. The time was 53:27, this translates into a 10:41 pace for the entire thing. The other part of that that is impressive for me is that only one mile was more than 11:00. It looked like this:

1 - 10:40
2 - 10:17
3 - 10:31
4 - 11:03
5 - 10:55

I will admit that I had to push to maintain this speed. Mile 4 was an uphill or I think that I would have broken the 11:00 barrier on this mile as well. I just knew that I could do it and just pushed through all the baggage I have carried related to speed. I kept at it, there was pain and I focused through it. Running fast(er) carries a certain amount of discomfort, there will be more of this before there is comfort. But I am overcoming the next barrier.

The first barrier was the motivation to just get out and do it, the barrier after this one was overcoming injuries, and this barrier is breaking preconceived notions about what type of runner I am. I this mental side of my running will need some real effort and constant attention.

I have found the other side of 11:00, lets see what happens next. For now, I will focus on maintaining this for longer runs. I'll let you know what goal I intend to break next. For now, lets just say sub 11:00 pace for 7 miles; wish me good fortune.

Take it and Run: ... If I knew then what I know now

In their weekly installment of take it and run, Runners Lounge has come up with the theme of ... If I knew then what I know now.

I only really started running a couple of years ago. The first attempt, the year before last ended with a bad case of runners' knee. This lead to a renewed effort in March of last year which has gone quite well. I think that over the course of this time I have learned a couple of running related things. I think there are two things that are most important, at least to me.

First, you have to go slower than you want to when you start. When I started, I felt good physically. But what I didn't know was that even though I felt like I could handle all the miles I was putting on my body early on, I really couldn't. I set myself up for injury and really didn't realize it. I learned that my body really wasn't ready for all the miles that I was heaping on it early on. I should have taken it slower than I did. I had the desire to go further and I did. I was happy to achieve the results. However, I injured myself by not backing off early on. First, I ended up with runner's knee. The pain was so bad that I couldn't make it 100 meters without feeling like someone was setting my knee on fire. Last summer, I ended up with a plantar injury that last for a good 6 months before it was completely resolved. I believe that if I had taken a full two weeks off at the onset I could have saved myself a lot of injury management time; however, this was not a beginning injury like the runner's knee was.

I have read since my aborted first attempt that your ability to handle more miles develops more slowly in the connective tissue of your legs. This is why you feel like you can go further when you are really setting yourself up for injury. So if I knew what I know now back then, I would have taken it much slower out of the gate, mixed more walking and run/walks in and really dedicated more rest time to get my body used to the punishment.

Second, running is a physical activity but there is a very large mental part to running. I did not give this much thought when I started and have only begun to understand how far it reaches. When I first started running, I thought of course I am slow, what else would I be. I think this really defined my running for quite some time. It wasn't until I ran a half marathon last September that I realized that I was capable of some speed. I was running in the 12:00 to 13:00 range before the half marathon and yet at the even I ran the first 7 miles sub 12:00. This was really a first. So then I was convinced that I could run under 12:00, in my mind.

Recently, I started think why it was that I could not run below 11:00 on any sort of consistent basis. My answer was that I harbored some fear of injury if I went to fast. Now I have been attempting to log some sub 11:00 pace runs. I have done it now for the past two weeks for one run (these are planned). In short, I had the ability but didn't think I could do it before. Now, I know I can and I also know that I have to watch the mental side of my running. If I knew at the start that the mental side of running was such a big part of running I would have paid more attention to it early on.

Week in Review

This was a definite tick up week. This was mostly true due to the long run I did today. It was a tough one. A martial arts proverb states that a cup that is already full can hold no more substance. Which is a short hand of saying that if you think you know everything already you can't learn anything new. Well today, I was handed a dose of humility. I was running strong for the first 11 miles but 12 through 14 I bled some time and learned to respect the distances a little more. But without further delay here is what I pulled off:

2/18/08.....46:45 time.....4.05 miles.....11:34 pace.....745 calories
2/19/08.....1:10:32 time.....6.05 miles.....11:39 pace.....1133 calories
2/21/08.....49:19 time.....4.60 miles.....10:44 pace.....878 calories
2/24/08.....2:44:26 time.....14.00 miles.....11:44 pace.....2541 calories

Weekly miles: 28.70 miles

I learned to dig in a little more on this long run. My worst time was a 12:55 which was on mile 14 my best time was a 10:47. I did not record a single mile over the 12:00 mark until mile 10. Overall I am happy, but I have to watch going out too fast on the long ones.

Martial Arts: Why I Train Where I Do.

I have trained in quite a few martial arts schools in my years and even had the honor to run one of my own, that was a long time ago. These days I train in American Kenpo, previously I had trained in Chinese Kenpo and the mental backdrops of the two styles are really for all intents and purposes the same. I prefer a system that favors hand work to some degree over kicks. I can kick, quite well on some days; however, beyond all this arbitrary reasoning for choosing one style over another, tonight I was shown the real reason I train where I do.

I was out for a few months with a plantar injury that felt like someone was jamming an ice pick in my heel every time I pivoted. I needed to take time off because I don't know how to go half way. It is a personality defect I have come to accept about myself. That being said I started back this last week and found that I have very little rust, good news. Well tonight I received an e-mail from my instructor asking for some feedback on my transition back and asking how comfortable I am being back on the mat. He went on to assure me that he wanted to make my training as fulfilling and enjoyable as possible. In short my Sensei showed me that he really cares about his students. I think this is a noble quality that is not present in every school, some schools are really only interested in getting your monthly payments. I feel very fortunate to train where I do.

A night of no fear...

When I was growing up, I liked comic books. I wasn't much of a fan of the 4 color variety like superman. I was drawn to the gritty heroes. My favorite was Dare Devil. Dare Devil was the man without fear. As an 11 year old boy what is not to be impressed, a blind guy who happens to be a kung fu master fights crime in the streets of New York. I mean you would have to be crazy or fearless.

I have been running in the fear of injury since last year. I know that injuries happen but I know that if I slowed just a bit that I wouldn't risk injury as much. Tonight, I threw that out the window. I wanted to see how fast I could run a 5k. For those that don't usually read my stuff, my general pace is between an 11:15 and 11:45 pace. Sometimes a bit faster but not too often.

Tonight I had no fear and ran for all I was worth, which may or may not be very much, hmmmm.

I started out of the gate trying to find my runner's bounce and it came early. In the past I would gear back just a half step when I reached this point. But tonight I wanted to ride the wave to the 5k mark. Mile 1) 10:24 I was impressed when the Captain (my garmin gps) alerted me to the results. I was a bit taken aback. I felt good so I kicked it up another little bit. I was feeling good and felt I could push it. Mile 2) 10:02 Wow! that was a great mile. Outstanding really, perhaps the best since I started running again. I have to admit that I started to feel the fatigue on the uphills of mile 3. It was a little harder and I really had to work to keep my pace; however, I could not keep up the mile 2 pace. Mile 3) 10:43 three miles under 11:00 on each one. I have done this before but not to this extent. I was fearless in my running. These are not really fast times generally speaking but they are for me. My final 5k time was 32:11. For me that was flying. I know I have to cut back the pace on my long runs but I think I can really start to look for the speed on the shorter ones.

I geared back for the rest of the run and finished 4.6 miles in 49:19. The last mile and a half was at an 11:24 pace. Not terrible. I'm no Dare Devil but I checked my fear at the door, its a start.

Take it and Run: Martial Arts

Today is Thursday and it is the weekly event at Runner's Lounge Take it and Run Thursday. This week's topic is strength and flexibility. What do I have to add to this subject, I am not sure exactly but I will give my thoughts on the subject.

How do I increase my strength and flexibility? Anyone who reads my blog knows the answer to that is martial arts. Here are the reasons.

Boredom and Solitude - Gym exercise is boring, for me. I have spent a lot of time in gyms and two things are generally true. First, it is dull and second, it is an individual experience. No matter how you slice it the pick it up put it down gets old and there is only so much you can do to spice it up. I still lift on occasion but I find the experience to be a bit boring. Also, when you go it is really a solitary event. You may go with a friend but the focus is mostly on you and your workout. After spending hours each week running, alone, I feel I need a more social outlet for my cross training.

Martial arts fills both of these exercise needs. First, you always learn something new in class. You keep your mind and your body focused together during the exercise. This not only keeps you focused but it makes the time really fly by. Sometimes when I am taking classes I realize that an hour has already gone by when it seems like 10 minutes. It is like snapping your fingers. In addition, you are actively working with other people on your technique and skill base. You need the other people for your own improvement and they need you as well. You also need their critique and focus to help you and them out. So it can be a bit more social than the gym. For me martial arts engages my attention and has social aspects that my running lacks.

Results in Flexibility - The amount of stretching required in most martial arts programs will be far more than needed to assist your running endeavors. To gain the flexibility to kick above one's head it is necessary to engage in multiple leg stretches from many different angles. Everything from the hips to the floor are stretched. These stretching skills will really help your legs stay loose when running. I have been doing this for many years and even at my advanced size I can touch my toes, kick above my head, and do about 80% splits. I don't think I will ever get to 100%, too much effort.

Results in Strength - Overall body strength increases with martial arts practice. Throughout your classes your core muscles are constantly worked. Your back and abdomen gain real strength. You may not gain the gym body but you will be strong. If I needed someone with real strength to do something tangible, like more a piano and I had to choose between a weightlifter and a construction worker. I would pick the construction worker because his muscles are honed every day, he doesn't have gym strength he has real strength because he hones his muscles all day long 5 to 6 days a week. He may not look as good but he is more useful, generally speaking. This is what you get in martial arts, not a few sets of 10 reps on your abs but hours at a time spent working techniques that make you stronger through your core.

Additionally, when you work strength against strength during class you get stronger. Grappling techniques make you stronger from head to toe. You will use all your muscles from top to bottom and they will get stronger. You might not look as good as a gym guy but you will have more all around strength. This is what makes my running easier, much easier.

It is a combination workout - Martial arts is marked my starts and stops at high speed and going from one activity to the next very quickly. This works both your aerobic ability and is also an anaerobic activity, much like circuit training. At the end of a good class you are generally soaked in sweat and your muscles feel sore. That is the goal, to achieve an overall workout.

There is something for everyone. - There are more martial arts styles than you can shake a stick at. This means that there is one that will fit anyone. There are kicking styles, grappling styles, knife styles, punching styles (like boxing), and there are combinations. So if something doesn't appeal to you there is something else to try that might. Additionally, there are cardio kick classes that focus more on the workout than the practical aspects.

In short, I get bored at the gym and want an activity for my cross training that does increase strength and flexibility. Martial arts provides this outlet where as an added benefit I get to learn something useful.

Bridgedale Sock Update

Last week I wrote a little sock review on Bridgedale Socks. Well it seems as though the company noticed. They contacted me and sent me some sock samples which arrived today.

They sent me three different types of socks and a nice brochure. As I said before, I am impressed at the way that they are put together with cushion in the heel and toe that is so important on long runs for me and compression through the arch and instep to cut down on blisters. Also, it is not just me. One of the pairs was not in my size and I gave them to my wife without a word. She was very impressed. Her words were, so soft.

So thanks Bridgedale. Additionally, I think I should add that I had very good thoughts about the socks before the free samples. But I do like the free samples.

Martial Arts: Hmmm... I could use a good ass kicking

Last night marked my return to martial arts after a few months of injured reserve. As a review, I had a bad plantar injury that really sent bad vibes up my right leg every time I pivoted. It was not good and it wasn't healing so I took some time off to let it heal. I should have been back a few weeks ago but there was that bit with the sprained ankle. So last night I made it back.

Today, I feel sore. We were working on what is known as arm destructions. That is a not so subtle way of saying maiming. So we elbowed through each other's biceps and just in case it is not clear, it really hurts. But just so that I would get the full effect of these pain/ compliance techniques, we also manipulated the collar bone. This is a very unpleasant feeling. Things like knuckles are not supposed to go behind bones, it feels wrong and it hurts, a lot. We did a few more stunning techniques and a few times I was seeing stars on strikes that were no more forceful than opening a bottle of water, nasty stuff. As the saying goes, Kenpo is for the streets.

All in all, it was a successful return and it was good to see all my friends again. I feel like a did a few rounds but I will be back on Wednesday.

Book Review: Contempt of Court, the Turn-of-the-Century Lynching that Launched a Hundred Years of Federalism

Part of being a lawyer is attending Continuing Legal Education courses. This is supposed to help keep you updated on the law. Usually these are very boring and usually limited in their usefulness. However, sometimes you run into something interesting. The other day I attended a course that focused on the Supreme Court's handling of a lynching case in 1906. This was turned into a production book, Contempt of Court, the Turn-of-the-Century Lynching that Launched a Hundred Years of Federalism.

Although I do not practice in constitutional law these days (I used to litigate 8th amendment issues at a previous firm), I do enjoy the subject matter. It is in fact the reason I went to law school in the first place. I digress; the course I attended was focused around a book written about the rape of a white woman in Tennessee. A black man was accused and his rights were trampled through a quick trial where he was found guilty and sentenced to death despite evidence to the contrary of his guilt. The man was convinced no to appeal but his family engaged two remarkable lawyers to handle an appeal. This went all the way to the U.S. Supreme Court that ordered his execution stayed. After his execution was stayed he was promptly lynched by the good townspeople.

The story involves the only criminal hearing ever held by the high court. It is a very interesting story. It is a dirty period in American history but worth looking at. First, you get to meet one of my favorite Justices, John Marshall Harlan, one of the more colorful Justices to ever sit the bench. Additionally, the story is gripping. It is beyond horrific how a man can be fingered by a man who seems by all accounts to be lying, not be identified positively by the victim, have a dozen alibi witnesses and then be sentenced to death. Then when justice seems just within his grasp, he is taken by the townspeople and hung. In the background are two lawyers who might actually give my profession a good name. They did everything humanly possible to save this man, their efforts were in short heroic.

Additionally, the man who was lynched, Ed Johnson, never gave in when he was being coerced into confession. He always maintained his innocence. I have done extensive research into war crimes, genocide and related subjects. The techniques that police, secret and otherwise, have used to coerce confessions are very effective. It is just impressive that Mr. Johnson never gave in and maintained his innocence to the end. He was a brave man.

It all seems insane from a legal standpoint. But this is 1906 not 2008 and the world was a much different place. I think this book is worth the time. I enjoy the legal issues involved in this book from an intellectual stand point. I think that even if you are not inclined to the court related analysis that the story is worth reading for a glimpse into some things that we shouldn't forget.