Lemons make good.

When the world gives you lemons, make lemonade. Isn't that how the old saying goes?

Well this past week I had some lemons. Mainly it was more congestion, runny nose, soreish throat etc... However it was scheduled to be a big week for my running. It should have been a total of 50 miles this past week. Being a guy (most guys are bad patients when they're sick and want to be coddled) I just wanted Tammy to take care of me. I went to work because that's what I do but was wiped out by the time I got home. I ended up with only 10 miles this week and although I'm feeling a little better now I'm glad I made the decision to adjust my schedule and use last week as a recovery week. This means that I will now have a five week build before the next rest week. That rest week just happens to be the start of taper madness.

I'd be lying if I said this didn't make me a little nervous but I shall make this final push and rely on the taper to rebuild the damage I'm about ready to do. The weather seems as though it might be starting to make a little adjustment to the not so terrible side. This will make it easier to get out for the long runs when it's not showing a negative wind chill. I'm really crossing my fingers for some good weather for the Carmel Marathon!!

This week also saw the first group run for the Hendricks County Runners. It was great to meet some of the others for a run and get to have actual conversations instead of virtual ones. I have big hopes for the group as it sounds like others do as well!

Now get out there and run!

PLAYLIST ADDITIONS:
1. Welcome to the Black Parade by My Chemical Romance
2. Echo by Foxes
3. C'Mon Let Me Ride by Skylar Grey and Eminem
4. Whip It by Devo
5. Timeless by The Airborne Toxic Event

Planning for the Carmel Marathon

Shortly after the Indianapolis Monumental Marathon that I ran in November, I began looking ahead to the next one. I decided to stay local again and run the Carmel Marathon in April of 2013.

Social media is a great thing, and I'm able to gather opinions and resources just from logging in to my account and reading for a little while. On one such day @ghein83 tweeted about setting up his next marathon plan and how he used Runner's World Smart Coach. Having met him before and knowing that he is fast I decided to take a similar approach and check out the smart coach program. I figured if it worked for Glenn then it could work for me as well. So I've decided to share my plan with the blog-o-sphere if anyone's interested. Also if you'd like to check out Glenn and Lindsey's blog you can at "Out for a Run"

As of this writing I've already completed the first five weeks and everything is going well with the plan.

WEEK 1: 31 Mi

Mon Nov 12 Easy Run Dist: 6 Mi @10:08 Wed Nov 14 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:44; Cool Thu Nov 15 Easy Run Dist: 6 Mi @10:08 Sat Nov 17 Long Run Dist: 12 Mi @10:08

WEEK 2: 33 Mi

Mon Nov 19 Easy Run Dist: 7 Mi @10:06 Wed Nov 21 Speedwork Dist: 6 Mi, inc Warm; 3x1600 in 8:03 w/800 jogs; Cool Thu Nov 22 Easy Run Dist: 6 Mi @10:06 Sat Nov 24 Long Run Dist: 14 Mi @10:06

WEEK 3: 34 Mi

Mon Nov 26 Easy Run Dist: 6 Mi @10:03 Wed Nov 28 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:39; Cool Thu Nov 29 Easy Run Dist: 5 Mi @10:03 Sat Dec 1 Long Run Dist: 16 Mi @10:03

WEEK 4: 27 Mi

Mon Dec 3 Easy Run Dist: 7 Mi @10:00 Wed Dec 5 Easy Run Dist: 7 Mi @10:00 Thu Dec 6 Easy Run Dist: 6 Mi @10:00 Sat Dec 8 Easy Run Dist: 7 Mi @10:00

WEEK 5: 36 Mi

Mon Dec 10 Easy Run Dist: 6 Mi @10:00 Wed Dec 12 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:36; Cool Thu Dec 13 Easy Run Dist: 5 Mi @10:00 Sat Dec 15 Long Run Dist: 18 Mi @10:00

Now I'm into week 6 and I've decided to make a few changes to my training plan. I'm going to add in an extra run through the week similar to my easy runs. I'll be adding these runs on either Sunday or Tuesday depending on my work schedule and if I get my long run in on Saturday or Sunday. This extra run isn't listed on the plan outlined below but it will be there when I do it. Also on Speed Wednesday's my pacing will and has been faster than outlined.

WEEK 6: 37 Mi

Mon Dec 17 Easy Run Dist: 5 Mi @9:57 Wed Dec 19 Speedwork Dist: 7 Mi, inc Warm; 4x1600 in 7:56 w/800 jogs; Cool Thu Dec 20 Easy Run Dist: 5 Mi @9:57 Sat Dec 22 Long Run Dist: 20 Mi @9:57

WEEK 7: 39 Mi

Mon Dec 24 Easy Run Dist: 8 Mi @9:54 Wed Dec 26 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:31; Cool Thu Dec 27 Easy Run Dist: 8 Mi @9:54 Sat Dec 29 Long Run Dist: 16 Mi @9:54

WEEK 8: 31 Mi

Mon Dec 31 Easy Run Dist: 8 Mi @9:51 Wed Jan 2 Easy Run Dist: 8 Mi @9:51 Thu Jan 3 Easy Run Dist: 7 Mi @9:51 Sat Jan 5 Easy Run Dist: 8 Mi @9:51

WEEK 9: 41 Mi

Mon Jan 7 Easy Run Dist: 7 Mi @9:51 Wed Jan 9 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:28; Cool Thu Jan 10 Easy Run Dist: 7 Mi @9:51 Sat Jan 12 Long Run Dist: 20 Mi @9:51

WEEK 10: 43 Mi

Mon Jan 14 Easy Run Dist: 10 Mi @9:49 Wed Jan 16 Speedwork Dist: 8 Mi, inc Warm; 4x1600 in 7:48 w/800 jogs; Cool Thu Jan 17 Easy Run Dist: 9 Mi @9:49 Sat Jan 19 Long Run Dist: 16 Mi @9:49

WEEK 11: 44 Mi

Mon Jan 21 Easy Run Dist: 9 Mi @9:46 Wed Jan 23 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:23; Cool Thu Jan 24 Easy Run Dist: 8 Mi @9:46 Sat Jan 26 Long Run Dist: 20 Mi @9:46

WEEK 12: 35 Mi

Mon Jan 28 Easy Run Dist: 9 Mi @9:43 Wed Jan 30 Easy Run Dist: 9 Mi @9:43 Thu Jan 31 Easy Run Dist: 8 Mi @9:43 Sat Feb 2 Easy Run Dist: 9 Mi @9:43

My easy runs have been run in the low 9 minute pace although I've been trying to make sure they feel easy to allow me to recover from either the long run or the speed work. After January is over I'll begin to add marathon pace onto my long runs. I'll be starting with the last 25% of the long runs at MP and ramp it up to just over 50% as I get into late March and early April.

WEEK 13: 46 Mi

Mon Feb 4 Easy Run Dist: 11 Mi @9:43 Wed Feb 6 Tempo Run Dist: 9 Mi, inc Warm; 6 Mi @ 8:25; Cool Thu Feb 7 Easy Run Dist: 10 Mi @9:43 Sat Feb 9 Long Run Dist: 16 Mi @9:43

WEEK 14: 48 Mi

Mon Feb 11 Easy Run Dist: 10 Mi @9:40 Wed Feb 13 Speedwork Dist: 9 Mi, inc Warm; 4x1600 in 7:41 w/800 jogs; Cool Thu Feb 14 Easy Run Dist: 9 Mi @9:40 Sat Feb 16 Long Run Dist: 20 Mi @9:40

WEEK 15: 50 Mi

Mon Feb 18 Easy Run Dist: 12 Mi @9:38 Wed Feb 20 Tempo Run Dist: 11 Mi, inc Warm; 6 Mi @ 8:20; Cool Thu Feb 21 Easy Run Dist: 11 Mi @9:38 Sat Feb 23 Long Run Dist: 16 Mi @9:38

WEEK 16: 39 Mi

Mon Feb 25 Easy Run Dist: 10 Mi @9:35 Wed Feb 27 Easy Run Dist: 10 Mi @9:35 Thu Feb 28 Easy Run Dist: 9 Mi @9:35 Sat Mar 2 Easy Run Dist: 10 Mi @9:35

WEEK 17: 51 Mi

Mon Mar 4 Easy Run Dist: 11 Mi @9:35 Wed Mar 6 Tempo Run Dist: 10 Mi, inc Warm; 6 Mi @ 8:17; Cool Thu Mar 7 Easy Run Dist: 10 Mi @9:35 Sat Mar 9 Long Run Dist: 20 Mi @9:35

WEEK 18: 53 Mi

Mon Mar 11 Easy Run Dist: 12 Mi @9:33 Wed Mar 13 Speedwork Dist: 10 Mi, inc Warm; 4x1600 in 7:34 w/800 jogs; Cool Thu Mar 14 Easy Run Dist: 11 Mi @9:33 Sat Mar 16 Long Run Dist: 20 Mi @9:33

WEEK 19: 55 Mi

Mon Mar 18 Easy Run Dist: 14 Mi @9:30 Wed Mar 20 Tempo Run Dist: 12 Mi, inc Warm; 6 Mi @ 8:12; Cool Thu Mar 21 Easy Run Dist: 13 Mi @9:30 Sat Mar 23 Long Run Dist: 16 Mi @9:30

WEEK 20: 57 Mi

Mon Mar 25 Easy Run Dist: 13 Mi @9:27 Wed Mar 27 Tempo Run Dist: 12 Mi, inc Warm; 6 Mi @ 8:10; Cool Thu Mar 28 Easy Run Dist: 12 Mi @9:27 Sat Mar 30 Long Run Dist: 20 Mi @9:27

WEEK 21: 30 Mi

Mon Apr 1 Easy Run Dist: 6 Mi @9:25 Wed Apr 3 Speedwork Dist: 7 Mi, inc Warm; 4x1600 in 7:28 w/800 jogs; Cool Thu Apr 4 Easy Run Dist: 5 Mi @9:25 Sat Apr 6 Long Run Dist: 12 Mi @9:25

WEEK 22: 30 Mi

Mon Apr 8 Easy Run Dist: 8 Mi @9:24 Wed Apr 10 Tempo Run Dist: 7 Mi, inc Warm; 3 Mi @ 7:54; Cool Thu Apr 11 Easy Run Dist: 7 Mi @9:24 Sat Apr 13 Long Run Dist: 8 Mi @9:24

WEEK 23: 36 Mi

Mon Apr 15 Easy Run Dist: 3 Mi @9:23 Tue Apr 16 Speedwork Dist: 4 Mi, inc Warm; 2x1600 in 7:26 w/800 jogs; Cool Thu Apr 18 Easy Run Dist: 3 Mi @9:23 Sat Apr 20 Marathon Race Day 26.2 Mi @8:10 Time: 3:34:13

The plan as it was written by RW smart coach will log 900 miles not including race day. In adding an extra run I'll pick up an extra 150 miles, for a total of 1050 miles prior to race day. This is a large increase over the miles that I completed in 2012 but I believe that with my current fitness level I'll be fine. I just completed a 15.5 mile run last week and I didn't have any negative effects. In fact I felt fresh after the run.

So this is my plan that will put me well below the 4 hour mark for 26.2 miles. In fact according to smart coach they believe I should be able to finish in 3:34:13. I guess I'll find out when I get to Carmel.

Let me know what you think by leaving a comment below, or give me a shout out on twitter @thebrainrunner

Now get out there and get your run in!

Giving Back, it's Time

After my aneurysm ruptured, I don't remember much from the time in the hospital before my surgery. But, I do remember thinking that if I was to live past the current predicament that I was in I would make sure to "give back." Giving back can be exemplified in many different forms, you can donate, volunteer, start a non-profit, etc... I started a company, and one of the founding principles of the company is that a portion of the profits would go to different charities that I wanted to support.

As I began running and got more and more involved in the running community by attending races and expo's, as well as being involved on twitter, etc. I came across a nonprofit that really resonated with me. You may have heard of Back on My Feet before, but I was introduced to them via twitter and thought that it was a very neat concept.

Back on My Feet Indianapolis, at the Soldiers and Sailors Monument, Indianapolis IN

Here's the basics of BoMF from their website: Back on My Feet (BoMF) is a national nonprofit organization that is dedicated to creating independence and self-sufficiency within the homeless and other underserved populations by first engaging them in running as a means to build confidence, strength and self-esteem. The organization does not provide food nor shelter, but instead provides a community that embraces equality, respect, discipline, teamwork and leadership. Back on My Feet’s approach focuses on the very profound and innate desire for all of us – regardless of age, race, socio-economic status – to feel recognized, appreciated, valued and important. Through dedication and hard work, Members earn the opportunity to create a new road for themselves by advancing to the “Next Steps” phase of the program where they gain access to educational, job training and employment opportunities, as well as financial aid. In short, BoMF focuses on changing the direction of people’s lives by changing the way they see themselves.

I met the Communications director of the Indianapolis chapter at the Carmel Marathon expo in 2011 where I was running their half with my wife for her first 13.1 miles. We talked for a little while there and have kept in touch via twitter. After running the Chicago Marathon I had heard of others running for charity but didn't know exactly how it worked, but I thought that it might be a fun opportunity to do that at some point.

This brings us to real time where I will be running the 2012 edition of the 500 Festival Mini Marathon for Back on My Feet's Indianapolis charter. I'm raising money for them to continue to do the great work that they do everyday. I would love to be more involved with them and run with their groups, however the time that they meet doesn't match up with my work schedule so I'll have to be content with helping in this manner. Maybe at some point in the future I could do more with them but for I'll work to raise money.

I'm committed to raising a thousand dollars to run the Mini Marathon for BoMF, although I'd like to reach a higher dollar amount. Eighteen hundred is the amount that it takes to get a participant through the entire program which I think would be great. I'm telling you this not to brag or say look at me. But I'm telling you this to hopefully inspire you to do something you've not done before and get involved to give back.  If that means donating to something I'd love it if you donated to me. But if it means doing your own fundraising program, then I say what are you waiting for? Get started now!

If you choose to donate to my cause here's the link, I thank you, but there is no pressure.
My Fundraising Page