The Final (real) Training Run

This past Saturday, Dad and Mom came out to Grand Haven, and while Mom spent time with the grandkids, Dad and I headed out to the trails for our final training run. The Dances with Dirt: Devil's Lake 50K is only two weeks away, which is amazingly close. Running on trails is different than running on roads because it is difficult to hold a steady pace and therefore difficult to estimate how far you've really gone. So we aimed to be on our feet for 4 hrs.

The first 10 miles went by pretty easily. We walked up all the hills and had plenty to talk about. After that the heat and humidity started to get to me. But more than that, I wasn't eating enough. I was acceptably, thought I might have been able to drink more. The last half of the run, I was starting to feel it. I'm trying not to let this get me down, instead, I'm trying to learn from my mistake and be prepared during the race with plenty of options to eat and drink. The day finished at 3 hr. 45 min. and approx. 22 miles.

I know that I have trained hard, and that I'm ready. The next two weeks will have their share of doubts and times when I ask myself "What am I doing? And why am I doing it?" But it will not have any more long runs. I excited to toe the line and see what I can do.

A note on goals: I know that most people reading this don't really have a frame of reference for what a "good" time would be for running a 50K race. And truth be told, I don't either. I only know what my goals are for this particular race. They are three tiered.

First, to finish. If I do this, I will consider the race a success.

Second, to finish under 7 hours. I think this is a realistic and attainable goal.

Third, to finish under 6 hours. This would mean that I had a really good race.

But more importantly, I hope that I have fun. These long trail races can be more about getting out in nature than they are about a finishing time. Regardless of my finishing time, I'm sure that it will be a good weekend, a memorable time with family and perhaps make some new friends.

Less The One Month to Go

The next two weeks represent a critical time in my training. In two weeks I'm going to do another long run with my Dad, which will (hopefully) be the longest run I do, and (definitely) be the last long run before beginning the two week taper to race day on July 10th. Last night I sat down and laid down my plan for the next four weeks. Here is what the end of my serious training looks like:

M June 14 10 miles (pm)

T June 15 10 miles (am)

10 miles (pm)

W June 16 10 miles (am)

Th June 17 X

F June 18 2 hr. easy run

S June 19 X

S June 20 10 miles (pm)

M June 21 10 miles (pm)

T June 22 10 miles (am)

W June 23 X

Th June 24 10 miles (am)

F June 25 X

S June 26 3.5-4.0 hour (20-25 miles)

It is going to be intense, especially if I'm able to stick with every run that I've laid out here. The next three days could be the some of the hardest of the entire training. 40 miles within 36 hours. Am I looking forward to this? I'm looking forward to seeing if I can do it. Caryn's cousin Chris might be joining me on my Tuesday evening run, which would make things a little easier, but even company will not make this exactly easy. If I can get through the next three days, I'm going to feel much more confident going into race day.

I've been thinking about running a lot lately. (More than normal.) I am developing the theory that there are three levels of running. The first level is where running is work. This is what non-runners think of when they think of running. This is a required right-of-passage for all runners. When you are at this level, when you run, all you think about is not stopping. You are aware of your body, of the effort that each step is requiring of you. You think about how much you're sweating and how much people are judging you as you run by them. A the end of this kind of run, your brain has gotten as much of a work-out as your body. You feel exhausted both mentally and physically.

The next level comes after you have been running for awhile, likely about a year. It is running as stress release. After you have established a base level of fitness and you are able to be out on the roads for about 45 minutes, you may find that your mind is less occupied with thoughts of your run. Your mind will be free to think about whatever you want. This is the stage when solutions to problems present themselves to you. You may have been mentally stuck all day with a problem at work, but on one of these type of runs, the answer can appear, fully formed and so obvious that you feel stupid for not seeing it.

The finally level of running comes only after passing through the other two. (And, in fact, all the levels exist in every run.) And this is running as peaceful and easy. Call it effortless, call it zen, call it the runner's high. What you call it isn't important. On a run like this, you aren't thinking about the effort that it takes to move. You aren't trying to solve your work problems. You don't think about your kids, your weekend projects, you don't think about your pace or how much further you have to run. You don't think about anything. You run in the moment. There is only each next step and that is enough to fill you with a sense of peace and contentment.

I'm sure there are parallels to these stages in learning to play the piano, paint, read, write, sing, fly a plane, cook, make love, juggle, drive a car, or anything else that makes life challenging but rich. And it isn't as if I am claiming that every time I go out running I enter a trace where I can run forever. I don't. Honestly, most of the time when I run it's in the second type. On a bad day it will be a lot of work. But on a good day, I'll end my run feeling stronger and refreshed, both mentally and physically.

Dad and Me make 18.5 (miles)

Yesterday (Sunday), my Dad and Mom came out to Grand Haven, my mom to spend some time with the grandkids, and my Dad to join me for a long run on the trails, and then to spend some time with the kids.

We headed out for the first of our two 10(ish) mile loops. The day had started out cloudy and threatening, but by the late afternoon, the sun had reversed our fortunes. When we hit the trailhead it was sunny but still cool, the ideal running conditions. It was good for us to practice running together because we plan on running most of the race together. We talked about race strategy, shoes, terrain, as well as what we would do if "one of us" needed to drop out and if I would keep going after that happened.

I don't usually run with anyone and I like it this way. I use running as a way to get away from it all. To unplug, to disconnect, to go wireless, to opt-out, to center my thoughts, to flee the noise, to run down the demons, to silence the voices, to find myself, to seek after the divine.

But when I do run with someone, it is usually my Dad. These days, because we live in different cities our runs are not casual. We get together because we are training for some race. And there is nothing wrong with this. I'm glad that we're able to do this. The fact is, that my Dad is a big reason that I run. He is not the only reason, but he helped lay the foundation. He has been a runner longer than I can remember. Long before I existed, he ran. I don't know if I started running as a psychology attempt to bond with him, or if he passed on a genetic disposition, and I don't really care. It doesn't matter. What matters is that he gave me a gift: a love of running.

At some point I made running my own. I took what he gave me and changed it, made it my own, incorporated into who I am. And as a result, my Dad and I run, and see running differently. He runs with people. I run alone. He loves the details. I love the mood. He can't stop thinking about his finishing time. I'm happy to finish.

And even though I'm (finally) starting to beat him, and will in all likelihood beat him in this 50K (sorry Dad, couldn't help myself), the real goal of my running life will be to run (and live) in such a way that shows people that my life includes some things that are extravagant to the point of senselessness. Not in terms of money, but because they challenge me to live simultaneously with abandon and focus. Then to be able to encourage my children to do what they love in the way that my Dad has encouraged me to do what I love.

Photos of the Trail

I finally got my fanny pack so I was able to take some photos of the North Ottawa Dunes. So, Dad, here's a taste of what you'll be getting on Sunday.

The Big 2-0

I have had a busy running weekend. On Friday, after a surprising (and welcome) early start to my holiday weekend, I sneaked in an unplanned 10 mile run. It was a great day to be out on the trails. What makes a run like that so great is that with every step I can think, "Normally I would still be at work right now." It was kind of like playing hooky, but for grown ups.

Saturday morning brought with it the Snug Harbor Kick-off to Summer 5K. It is a small race but a lot of fun. On a hilly course I ran a 20:59, which was good enough for 4th in my age-group and 31st over-all. Not bad considering that I haven't been training at all for speed, but focusing on my endurance. Rest on Sunday and 20 miles on Memorial Day.

20 miles is a big deal. I took it easy, included walk breaks, and brought along water and a couple of granola bars. I could have used more water because it was all gone before I was all done. The whole thing took me 3hr 12min. I ran most of it on paved surfaces and my knees and legs are feeling it today. Nothing I won't recover from in a day or two, but I have been spoiled by the soft cushioning of pine-needles over sand. I'm moving slowly today, but not so much that people notice.

Also, I finally ordered my fanny-pack. I'm excited to try it out. Right now my Camelbak does not carry much and it is accessible only if I stop running and take it off. The "runner's waist pack" (sounds much cooler) will allow me to carry a few more things and get to them without stopping for long. Plus, I'll be able to carry the camera to get a few photos! I bought it through Amazon.com and to qualify for free super-saver shipping I also bought some Bodyglide. I have never used Bodyglide but am excited to try it out.

Dad and I are planning on doing a long run together on Sunday. Finally, someone to run my beautiful trails with!

Running and Control

During the two years following seminary, when I had time and no kids, I wrote a book. Since then I have been trying to find an agent who thinks this book is worth representing. So far I have not had any luck. Recently, I had a request for a hard-copy of the full manuscript. This is rare because most agents work electronically and most just respond with a form letter. So I paid the $10.70 to ship the 275 pages across the country.

I was realistic about the many obstacles in front of me, but also excited. I have lived too much of my life with my foot on the brake, not allowing myself to feel excited or hopeful, because things were not guaranteed. But I have decided that this is no way to live. So I gave myself license to daydream a bit. I know that getting an agent does not mean a book will get published, and that getting a book published does not change your life, but it would still be an accomplishment and something I could be proud of having done.

Then the email arrived. She was complimentary and constructive, but passed on the project all the same. And this is why I mention all this in a blog about running. It is because part of the reason that I run is because for the most part, my running is in my control. Running does not depend on another person's judgment of my skill or effort. Running does not require a peer-edit or a boss's signature. While I need my wife to watch the kids (which she does willingly), no one needs to give me permission to run. No one needs to approve my entry into a race. If I want to do it, I fill out the form and send in the fee and toe the line.

This is control and it makes me feel good. When I received yet another rejection I knew that I could and would run, that I would accomplish my goal of training for and running this 50K race. And that would be something that I could be proud of having done.

In more practical matters, Caryn and I are going to IKEA tomorrow to try and find beds for the kids. This means I won't be getting in a long run. However, I am going to try and sneak in the Snug Harbor Kick-off to Summer 5K before we leave. I may try to log some miles before the race starts at 8:30. But I am planning a long run on Memorial Day. I've recruited some of Caryn's family to run with me in what I'm calling the First Annual Adam Navis Rosy Mound Endurance Challenge. Should be fun. Need to log around 20 miles to stay on track, but we'll see because Rosy Mound is over the dunes, which means a lot of stairs. Perhaps time is going to be a better measurement for that run. I'll try to post pictures. I know I keep promising pictures, but I'm still debating on my fanny-pack, but perhaps I'll just use my cell phone.

My First 10x2

If you've ready my earlier post, you'll know that part of my plan for running this 50K race is what I'll call, my Tuesday doubles. I run 10 miles in the morning and then another 10 in the evening. This way I can still get to work on time, still spend time with the kids, and get in the miles I need. Yesterday was my first Tuesday double.

I went out in the morning and decided to run on the roads because it would be faster. I would not have to spend time driving to the trails. I would walk outside and start. This was a fine run, but I could already notice the difference between running on trails, which are soft, and running on roads, which are not. I had read that trails are softer on your joints and easier on your muscles, but I didn't really get it until I had done a few runs on dirt and then gone back to the roads. People, let me tell you, there is a difference and it is big.

I noticed again when I went out after the kids were in bed. This time I decided to drive to the trails and put in my 10 there. It felt like I was floating. Ok, that's a bit of an overstatement because it was still a lot of hard work, but it was easier on my joints and muscles. And the numbers say that I was faster in the evening than I was in the morning. 8:47/mile in the morning and 8:25/mile in the evening. Now this could be because in the morning I knew that I would need to have something left for the evening run, but a part is also the joy I feel running the trails.

There was a moment when I was about 5 miles from the trail head, about my half-way point, when I stopped to drink and check the map. I thought about how the only way for me to get back to my car was by the power of my own two feet. This fact may freak-out some people, but you know what, it didn't phase me for a second. And that is something I'm proud of. I may not have money, or a fancy house, or take vacations to exotic places, but I can get from point A to point B. Granted I have had to dedicate a large part of my life in the pursuit, but I also enjoy doing it most of the time.

I have been reading a lot of Paulo Coelho lately. Some of the themes common to many of his books are follow your heart, love is power, and dare to dream. I cannot recommend him too highly. And that is what this race, and running in general, are for me. It is a way that I love life. Running is extravagant. I could use my time "better": to make more money, to spend time with loved ones, to wash the dishes or mow the lawn. But when the woman anointed Jesus' feet and the disciples note how the perfume could have been sold and used for something "better," it is Jesus who recognizes the beauty in the extravagance.

Speaking of beauty, I would be remiss if I didn't end by saying that yesterday, the day of my first Tuesday double, was also our 9th anniversary. I would not be able to run as much as I do, or be the man I am, without her love and support.