Not Much Time to Run

Wow, it's been a while. And wouldn't you know it, I don't have much time. I last ran on Saturday. I was able to get out for 7 miles. I was planning to get out for 10-12 on Sunday, but sometimes things don't go how they are supposed to. Tiffany started to have somewhat regular contractions at about 4:30 in the morning on Sunday. Isla Mae joined us at 4:04 PM on Sunday. You can follow her (and our) happenings over at http://kapellas.blogspot.com/

This blog is dedicated to running and raising awareness of SMA. I'll also throw in the occasional side story here. Things should pick up around here once it starts warming up some and I start to build up some decent mileage before marathon training starts.

I hope to get out for a run over the next couple days. I am not sure when or how long it will be, but I am looking forward to it.

Off Topic

As some of you know, I have a dog named Bosley. For the past month or two, he has been escaping from his kennel. Apparently, he wasn't as successful getting out yesterday and managed to get his little paw caught. There are no visible cuts or scratches, but he yelps when you touch his index toenail/finger. Here is a clip of the little guy hobbling around.

Closing the Book on 2008

I hope everyone' s having a great holiday season. I am not sure when the season starts or ends, but here's hoping yours has been joyous. Or something like that.

The snow here in Chicago has been washed away and I was able to resume outdoor running. I was able to get 6 in on Saturday and 12 on Sunday. I was the lucky recipient of a Garmin Forerunnner 305 for Christmas, so it accompanied on my weekend runs. It's nice to see how accurate my previously mapped courses really were; some mile markers are off just a bit, while a couple others were dead on. Weird. It's also my first time running with a heart rate monitor, so I am kind of swimming in numbers right now. I am excited to track all of this data. I think this officially makes me a full-fledged runner.

I also received a few other running items for Christmas including a new Nike cold weather running hat as well, a giftcard to Nike, a copy of the 2nd edition of Advanced Marathoning (scheduled to arrive soon) and the RW book "Run Less, Run Faster (FIRST). I have never followed the FIRST plan and from what I have gathered, it is more suitable to people who cross train or are triatheletes. I also feel like I already have been running less per se. For much of my training for the Chicago Marathon, I ran four days per week. I am pretty confident I could see better results by running more.

So, that kind of takes us into Running goals for 2009. I have never come up with a list like this before, but here goes:

• Run More! How about 2009 miles in 2009?
• Improve all of my previous personal records, which were all set in 2008 between September and November:

1. Marathon - sub 3:20 (previous best 3:29:58)
   
2. Half Marathon - 1:32 (previous best 1:38:34)
   
3. 10K - 40:00 (previous best 41:48)
   

• Incorporate more core work into my regular routine
• Do all of this while becoming a father for the first time
  

I know this may look a little ambitious, but I think I am ready to take a huge step forward in my racing. I feel like I know more about running now than I ever have. I am also going to maintain some level of fitness in the offseason by running 20-30 miles per week. Prior to actually starting training, I will build my runnning base appropriately and actually be ready to go and in great shape for training.

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I know I said it before, but the fundraising for FSMA that I led this year was one of the greatest things I have ever been a part of in my life. Raising $33,500 dollars was absolutely extraordinary. I think that a wide array of people who were previously unconnected can come together to support a common cause. I think that was the case in the fundraising effort. I can't thank all of you enough for your support.

The thing I have a hard time with is that Running for Cru came to to a glorious peak on October 12, 2008. I am not calling anyone out or anything of that nature, but I think it's part of human nature and to a lesser degree the American way of life that then moves on to the next thing. Meanwhile, the loss of Cru is still incredibly painful to his loved ones. Most everyone, while still remembering him and thinking of what a tragedy it is to lose someone so early in life, has gone on with their life.

So what do we do? I don't really have the answers. Thank God or whatever you believe in that you are fortunate enough to be able to wake up every morning and live life? That may sound a little crass. Make the most of life because while it's a beautiful and precious thing, it can be fleeting? Really, I don't know.

I am 95% sure I'll be running for charity in the '09 Chicago Marathon. And I am 95% sure it will be something related to trying to cure SMA. I am not sure it will be the same organization, but it very well could be. I have also thought of trying to recruit a few other runners to join me and form a Running for Cru team - Cru's Crew maybe? They could possibly raise a few bucks to help the cause as well and we could spread the word about SMA. I am not sure if there'd be interest, but I think it's worth a shot. Like I said multiple times back in June or July or August or September or October, if we could help even one family from going through what Ken and Michelle have gone through and are still going through, this is and will always be a success.

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Lastly, thanks for reading over the past several months. I obviously like to talk about myself. Thanks for listening. I hope this blog has brought you some happiness, a laugh, some decent running information and some awareness of SMA in 2008. If you have been following along since it's inception in late June, it's most likely brought you a cry as well. Here's hoping 2009 brings you and yours many more good times than bad. See you in 2009!

Let's Go Browns!

It's again been a while. I'll do better now that the nursery is painted, the furniture is put together and the bedding is in hand. Here a some thoughts that have popped into my head over the last couple weeks.

• The title of this post is a reference to my fantasy football team. If the Philly D scores 25 points or less tomorrow night, I'll be playing for the money next week. Here's a fantasy side note for you: I am thinking about hanging up my fantasy spikes. Yes, I know it's hard to believe. And I am talking about baseball here too. I am having a hard time deciding if my time could be spent in a better way. Football is one thing. A monkey can pretty much play fantasy football. And it's basically a one day thing, with the exception of some Monday and Thursday night games. But basbeall is 6 months of picking up guys off the heap, changing line-ups and hoping that your projections are accurate. Don't get me wrong, I love part of it. But the time...it's just so much time. The other factor is that I am not sure the league I currently devote my time and money to is pretty forgiving in terms of guys making huge mistakes and being dumb. I think there's only one or two guys in the league who regularly checks in over here and that's unfortunate. I should probably stop on my rant now.

• Ice is not good for running. Cold and rain are fine, but ice is a pain in the ass. It's not a new development, but it isn't really my idea of a good time. I haven't fallen yet this year and hope to keep it that way.
  

• While Blagojevich scandal hasn't been dubbed anything yet, I am asking everyone to start fighting back against putting "gate" on the end of any scandal. The Watergate was the name of the hotel/office building. This drives me absolutely insane. Here's a list of other "-gate" scandals. http://en.wikipedia.org/wiki/List_of_scandals_with_%22-gate%22_suffix How awesome is it that there is a sausagegate?
  

I have couple running friends who recently had a couple of events. I met both of them through Runners World On Line and you may have heard me mention them before.

• On his 40th birthday, Ron completed a 40 mile run in honor of his cousin this past Sunday. His cousin passed away five years ago from cancer, so he wanted to honor him and raise money to help fight the disease. Here's a link to Ron's recap of his 40 at 40 run:http://gotlactate.blogspot.com/2008/12/40-at-40-report.html I found the run and report to be both inspiring and crazy. I can't imagine 40 miles. 26.2 is about as long as I want to go. I think I promised my wife that I would never run anything longer a few years ago. I feel very comfortable with that promise.
  

• Walter, another friend through RWOL, ran the Memphis marathon last Saturday. This was Walter's 3rd marathon of 2008 and unfortunately, it was his worst. At this point, I hope he's getting over the disappointment of the race not going how he had hoped. Walter had a ton of momentum heading into Chicago, but the heat got the better of him and he finished with a 3:28. All of his training had pointed to a 3:15-3:20. So he decided to make the most of the shape that he had worked so hard to get in and signed up for Memphis. Two weeks or so before Memphis, Walter caught a bug and wasn't healthy for the race. He gutted it out and ran it anyway and posted a 3:55. My point in bringing up his story is that marathoning is hard. And despite your preparation, all of your heart and all of your efforts, it can still bite you. And there's nothing worse than putting your heart into something and not getting the result you think you worked for. Walter's three marathons in one year is a feat. The last two didn't go to plan, but there's plenty to be proud of. Hopefully with a little time and reflection, he'll feel the same way. I was ready to quit running after the 2007 Chicago Marathon. After a little time, I was 100% back on the wagon and was ready to punch the marathon in the gut.
  

• I am begining to think about the CD that I give out around the holidays that highlights 20 or so songs from the 2008 Chicago Marathon playlist. If you are interested in what was pumping in my ears on that day, let me know. I love to share music and will send you one of the CDs. Send me an email at paulkapellas@hotmail.com or leave me a note in the comment section.
  

• I was able to get 26 miles in this week, thanks to a 12 miler today. It was ridiculously windy though. As long as the ice stays away, I should be able to stay in the 20-30 range for the winter. Here's hoping.
  

Turkey Trot Results

Here's what I was able to muster up this morning, on a balmy 29 degree morning in lovely Lincolnwood, Il. Let me again preface what my running has consisted of lately; 20-30 miles a week with paces largely going unnoticed. Usually I'd average somewhere in between 7:50-8:30 for my last four weeks post-marathon. I did hit a 6:40 for a three mile stretch in a run about nine days ago. With that being said, I laced up the lunaracers and headed up to Lincolnwood at about 7:45.

I arrived too early and my toes were freezing. I was really planning on racing by feel and if things went well, I could come close to beating my previous 10K best of 43:54 set in August. For those of you not following the blog back then, here's quick recap:

• Tweaked a hammy the two days before caulking the bath tub
• Came out too fast and ran the first mile in 6:20
• Side cramp somewhere in between miles 2 and 3, resulting in 7:30 miles at 3 and 4
  
• Finished with a 43:54, a 7:04 pace
• For the original full recap, go here: http://runningforcru.blogspot.com/2008/08/youll-have-nothing-and-like-it.html
  

Fast forward to this morning. I started about 5-10 seconds off of the starting line, but it was chip timed. I ran through and around some people during the first mile and felt good. It's always a weird feeling coming up on that first mile marker. You never know what it's going to say, especially on a course that you don't really know.

I felt good and felt like I would hit the marker near at a 7:00 or so pace. I hit mile 1 at 6:27. I was feeling good though and found a couple people to run with for mile two. Mile 2 felt pretty good as well. I ran it in 6:37. I lost my little group somewhere in there (not sure if they slowed down or were running the 5K). I came up on the third mile and my watch said 19:51, meaning I just ran the third mile in 6:47. Good news and bad news shortly after that. I was starting to get out of rhythm with my breathing and I just got passed by two people. One guy I had passed in the late in mile 2 and another woman(I think) I hadn't seen. The good news was that I was about halfway done and had two guys in my sights who seemed to be running pretty steady.

Mile 4 felt rough. I must have miscalculated my time in my head, because I thought I put up an 8 minute mile. It turned out to be a 6:57, which perfectly continued the trend of losing 10 seconds every mile. I decided at that point I needed to try to pick it up and finish up strong. There were only 2.2 miles left. I felt better during Mile 5 and ran a 6:50. With just 1.2 miles to go, I decided to run pretty steady for the first 1:30-1:40 of that mile and then try to run the last mile as hard as I could. Some girl seemed to be running at about the same pace for the last 1.2 miles, so I tried to hang with her after she passed me. We were weaving through the 5K runners and walkers at that point. My breathing was still holding up relatively well and I hung with that girl and hit the 6 mile marker. I ran it a a 6:43 pace, leaving just .2 left. I wanted to catch that girl, but she appeared to be putting on a late charge as well. I never did catch her and hit the last .2 in 1:21, giving me an unofficial 41:45 finishing time. The official time was somehow 41:48, which isn't a big deal, but three seconds is a little strange. That translates into a 6:43.6 pace. Very nice.

I beat the Windrunnner 10K mark by 2 minutes and 6 seconds, which is pretty huge. Needless to say, I am very happy with my time and actually think I can do even better. If this turns out to be my last race of the year, I am glad to be ending on a high note. I am not sure I would want to race in much colder weather.

If I don't post again before Thanksgiving, have a great holiday.

10K in the Morning

That's right, the Lincolnwood Turkey Trot is at 8:45 on Sunday morning. My expectations are not too high for the race. I am just going to go out and run. If I can beat the time I posted at the Windrunner 10K in August, that would be great. But, I really don't know where I am at physically and have only been running about 25 miles per week the past 5-6 weeks. I was able to get three tempo miles in the middle of a 5 miler last weekend at a 6:40 clip. We'll see what tomorrow will bring. I do have some new shoes for to wear. Here they are:

That is the the Nike Lunarlite Racer. I am not what most would call an incredibly biomechanically efficient runner, so these shoes may be a slight stretch for me. I am a slight over-pronator. These things weigh under 6 ounces and don't offer much in terms of support. I did use to run in some Nike Frees. Those even feel like bricks compared to these things.

I'll post a 10K race recap tomorrow or Monday. Tomorrow looks to be pretty busy after the race. Lastly, here's a video that I find hilarious. It's pretty bizzare, twisted and perverted. If this offends you in any way, I apologize. You have been warned.

See more funny videos at Funny or Die

Back in the Blogosphere

Hey. It's been a while. I have recently been contemplating if I should keep this blog going. I have have decided to forge ahead. I'll still continue to get the blog out there and hope to continue to raise awareness of SMA. I may have to take down the link to the Firstgiving site because I think it shuts down any day now. I'll probably just include a link to the FSMA site so people can directly donate their if they still want to. Anyway, my point to all this is that if my ramblings can lead to more awareness or funds being raised, than it's definitely worth it.

I am obviously not training for anything right now, but hopefully I can still bring you a laugh or two a couple times a week and give you a little look in to some of the random things that happen in my life. I did recently sign up to run a 10K on November the 23rd. Should be interesting. I am currently running around 25-30 miles per week, but haven't been paying too close attention to my pace. I did run 8 miles this past Sunday at a 7:53 or so. I am going to mix in a few fast miles, a few fast finishes or strides and a few Yasoo-type exercises, although I may make them 5x600 or 800m.

In the last couple of weeks, there's been some excitement in these parts. The country (at least 53% of us anyway) has celebrated a new president being elected. Here's a great time lapse video of that night's events in Grant Park.

http://www.chicagotribune.com/video/?slug=chi-obamatimelapse081105-wn


Tiffany and I also celebrated our second wedding anniversary and my 31st birthday a couple weekends ago. Here a few pictures from the 31st birthday party, also known as the second annual toga party:





That's it for now. Please come back again soon. I'll try to make a post or two every week.