26.2 The Hard Way

Today is Patriots Day. A made up holiday for people in Boston. Everyone in Beantown has the day off. The Redsox play at 11am. And of course, the city shuts down for The Marathon.

I've gone to the Boston Marathon the last 3 years. It is one of the best running events of the year. This year I stayed home and ran 26.2 miles - in 3 runs.

I know I've committed myself to the mile this year. Any day now (don't hold your breath) I'm going to start my training with Julie and the American University crowd for shorter distance races. I'm going to do a mile time trial on Thursday to see what type of mile time I can run, but today was all about the marathon.

Run number 1:

Ran with Robbie (my manager in Arlington) - the Rockcreek recovery loop, we call it. We meet at the spot in Rosslyn at 7:30. Robbie and I used to meet at least 3 days a week. This year we've meet for the 7:30 run maybe 3 times all year.

It was raining cats and dogs, so the fact that even ran was a huge win for me. I was soaked by the end of the run. I felt like a real runner again.

8.9 miles


Run number 2:

Ran with Cakes (from the Junkies) - we did a 10 mile loop through Fairfax from the Pacers Fairfax store. It was still pouring. The fact that Cakes even ran was impressive. He is running the Pacers Running Festival on May 10. I was fortunately able to convince him to run, even in the rain by scaring him to thinking he would be really under prepared if he didn't get in a long run today. We finished by running by the Potbellys restaurant in Fairfax where the WJFK program director was eating lunch. The guys from the station don't really embrace running (yet!), and destroy Cakes for running at all - running in the rain is unthinkable. CK, the Program Director bolted out of the restaurant in disbelief and snapped a quick photo on his phone. (picture above with Cakes and his hands up, with me in the background). He was so horrified by the photo he put it up on WJFK.com.

The run ended up being 10.2 miles

Run number 3:

From one radio talk show host to another. Ran with Oscar from the Big O and Dukes show. Oscar is also training for the half marathon. He hasn't been running as much as Cakes, BUT today we had a big breakthrough.

Oscar has been working a lot for his show. One appearance after another and a 2nd weekend show keeps him pretty busy. One amazing thing about both these radio guys is how much energy they have to give on their shows. Try talking for 4 hours straight. Then try talking AND be entertaining while you talk for 4 hours. Pretty exhausting.

But today after our trail run through DC, Oscar used statements like "I felt like I was in a commercial", and words like "Prefontaine". Maybe it was the endorphins talking, but "Prefontaine?" I didn't even know he knew who that guy was.

7.1 miles - I made him run until my Garmin was right on the money.

26.2 miles, all in the rain. Take that Boston.

x Farley

Get busy living or get busy dying

I truly believe in what we're selling at Pacers. A lifestyle. No kidding, we are selling a healthy lifestyle.

There is no way we would be in business if we were just selling people shoes and sending them on there way. I don't think we'd pay the rent. So our solution: fit our customers in the right equipment, offer them programs to teach them how to run, and engage them in events. And do we ever engage our customers in events.

So, today's post on my blog will be an advertisement for our events that we are doing this WEEKEND alone. I figure the more cool events we do, the more engaged our customers will be, the more running they'll do. Running = living.

Tomorrow "Fun run with Brooks and WJFK". Cakes from The Junkies and Oscar from the Big O and Dukes show are doing our fun run at the Arlington Pacers Store. They are training for the Pacers Running Festival. These guys are all in with running - it has been an amazing transformation. Brooks is giving away shirts (above: logo of the shirt) to all the runners who show up and participate. Pacers will be buying all the runners a beer at Mr. Days (I never said I was such a square runner that I didn't like to have a couple pops like the next guy).

Friday "Crystal City 5K" - Every Friday in April and the first Friday in May Pacers and the 'Crystal City Bid' host a 5k in downtown Crystal City, Arlington, VA. These are scored and timed races that have attracted 400 people per race. We are expecting 500-600 this Friday. The weather should be money this weekend, and after you had such a good time at the Thursday fun run, why not do it again and run with us Friday in Crystal City.

If you still think you can run a better 5K, take Saturday off, then join us Sunday April 19th for the Silver Spring Earth Day 5k. It should be a PR course. Sign up and you'll receive free Feetures! socks and a organic cotton tee shirt for your effort. Downtown Silver Spring is a great area to shop and hang out. I believe in a couple years this is going to be a can't miss race of the year.

And one other thing: we've got packet pickup starting on Saturday for the GW Parkway Classic 10 miler . That packet pickup will rotate throughout all the different stores next week.

Did I mention I was coaching and training those Radio DJs to run the Pacers Running Festival? Those 2 races combined will have over 10,000 runners.

Get busy living or get busy dying, I guess. I think that was in Shawshank Redemption, I like that movie.

Tuesdays run: 8.5 miles in 60 minutes with Brian

Wednesdays run: 10 miles on the treadmill with Oscar.

x Farley

Do I run like a girl? I hope.

I think Julie Culley (picture right) challenged me today. I'm not sure, but I think she may have.

We were talking about running and she asked how my running was going. I told her that I was doing fine, running a lot of miles, but nothing really structured. At this point in my running career, I am really punting. Ray Guy, Sean Landeta, Steve Cox, Jeff Feagles, and Reggie Roby. All great former NFL punters.

Julie on the other hand is in the prime of her running career. She just came back from Amman, Jordan where she finished 21st in the world in the World Cross Country championships. 21st in the entire world! Julie is not punting.

She can run close to a 4:30 mile. I used to be able to run that. I wonder if I could get back to that type of shape? Maybe a better question is: why would I want to do something like that in the twilight of my running career? Getting to a 4:30 mile would be a lot of pain and hard work and by no means is there any guarantee that I could come close to running that. What am I doing?

Julie works in our store in Arlington part time. She is a full time runner, and a part time retail expert at the Clarendon Pacers. We are lucky to have her there for almost 30 hours a week. While I was there today she asked about my running, I immediately changed the topic to NFL punters. Then she said she needed a training partner. I took it as a challenge.

Am I grasping? Yes. But to be honest, it was just what I needed.

9 miles today.

Solo run to Alexandria from home.

x Chris Farley, miler

Junk Miles

So I am officially a professional radio DJ coach. Today I ran with both Cakes (from the Junkies) and Oscar (from the Big O and Dukes show). Cakes ran the longest run of his life; 9 miles. Oscar ran what may have been the longest run of his life in the past 10 years; 4 miles. Add in the 8 miles I ran this morning and I have a total of 21 miles.

(To the right we have a pile of Junk and Miles Davis. Junk Miles)

Granted, the miles with the boys are slower than I'm used to running, but at this point in my running career, I'll take it! Cakes' run was supposed to be 8 miles, but he soldered through and really impressed me running 9 miles in an hour and 21 minutes. Oscar was also very impressive, 4 miles in just over 43 minutes. For beginning runners I'm thrilled and still always inspired when I run with them. They are both training for the Pacers Running Festival. Two months ago running was the furthest thing from their minds, but that was before I got them hooked on the running thing. Its addictive and now they're both all in. A couple of sedentary radio DJ's turned fitness studs. I might write a book... or maybe I'll just blog about it.

The rest of last week was good running too 13 miles in 2 runs on Friday, 10.5 on Saturday, and a great 8 miler with my Alexandria manager Steve Crane and other HS employee Spencer Beasley. So it was 75 miles last week, probably 30% junk, but like I said before, I'll take it.

21 miles total today.

8 miles in 62 minutes solo

9 miles in 1:21 with Cakes

4 miles in 43 minutes with Oscar

x Farley

Serve, Protect, and Road Races

The other day I got a parking ticket when I arrived 2 minutes after my meter had expired. Literally 2 minutes, I had it on my watch. I took the ticket ripped it in half and stuck it on the meter maids car when she refused to cut me any slack. Pretty mature I am. Good thing I didn't make more of a scene. Sometimes my emotions get the best of me.

Well today we had a different experience with the Police. Kathy and I (mostly Kathy, I was just along for the ride) had a meeting with an Arlington Police officer and a Pentagon Police officer. We were finalizing the course details for our Pacers Running Festival Half Marathon.

It is great to live in Arlington County where they value special events and work with the local business. Lieutenant Medairos (picture above on the left) runs the special events in Arlington, so we see him a decent amount. Unlike the parking attendant, he is really fair, flexible, and wants to promote special events and health. Refreshing change. Both Medarios and John from the Pentagon came with solutions and not just obstacles. Solutions. That's what I'm talking about.

I ran twice yesterday. Once today. A 7 mile run and a 6 mile run yesterday. An 8 miler today. Maybe I can get back in decent shape. Maybe.

13 miles yesterday with Pearce and John Dooris

6 miles today with Brian McGovern

x Farley

The course is set

Kathy has been working on this half marathon in Arlington for really 2 years now. The race date is set for Sunday May 10th, Mothers Day. It is going to be an amazing event, even in it's first year.

We used to do a 10K in Arlington in May, but decided to change it to the Pacers Running Festival (which includes a half marathon, a 5K, and a kids dash). The half marathon distance is the fastest growing race distance in the county. There are a few half marathons during the spring, but a lot of people living in DC or Northern VA who run them have to travel a long way. Not for this race.

We just finalized the course (above). All in Arlington, all pretty flat, all pretty fast. It is going to be a party afterwards and even a Mother's Day brunch. That's whats up. I'll see you in May.

Two runs today.

7.1 miles with Cakes in 1:06.

7.25 miles solo in 56:00

14.35 miles total.

Another glass half full day for me.

x Farley

Being Resourceful

I was ready for it to be Spring. March is here and I was excited.

Then we got 8 inches of snow this morning? What? I mean we barley get any snow this entire Winter, then eight inches on March 2nd? Not what I’d hoped for.

I guess I actually do like snow, but now that I’m back running a little bit, I’d like to be able to get out without slipping all around and busting up my achilles again. And I’m certainly not going to use the treadmill. So when I got up and it was snowing still at 8am, I wasn’t too psyched.

Fortunately, we live close to Georgetown and the Whitehurst Freeway (above is a picture of the Freeway above Georgetown - below is the picture under the bridge). The Whitehurst runs into DC right off the Key Bridge from Arlington. Underneath the Whitehurst is a stretch of about a half mile where the bridge covers the road (K Street), and there isn’t much traffic. It has some cars parked underneath the bridge, but other than that it is the best covered stretch of running in all of DC/Northern VA.

Kathy and I ran the mile from our apartment down to the outdoor shelter of the bridge and ran for a little over an hour (10 and a half back and fourths!). It is great to be healthy and running again. When you’re training - I mean REALLY training; even a blizzard can’t stop you. Now I’m not going to claim I’m training just yet, but at least the blizzard lost today.

It was another great day to be a runner.

8 miles in 70 minutes.

x Farley

The Good life

My brother John is heading to Iraq for a 2nd time on Tuesday. He's been to Afghanistan too, but this week its back to Iraq. He is an analysis for SAIC and does all this complex mapping stuff that is way over my head. He works mostly in the "Green Zone" which is supposed to be pretty safe. Pretty safe I think, but come on, I don't care how safe it is: being a government contractor in Iraq seems a lot more dangerous then being a Running Store GM in Arlington. (Picture to the right: L-R John, Kathy, Me, John's friend Scott)


A couple things about that:


-I have a ton of respect and admiration for my Bro. He's 25 and has a very important job that he's good at. He works all the time, and has a terrible social life when he's there in Iraq - but, lets be honest, makes a ton of cash when he gets all the hazard pay. But even more than that, I think he really feels like the work is meaningful and appreciates the opportunity to make a difference.

-I realize when talking to John, that I'm living the Good Life here back at home. He's seen a lot of adversity there, and experiences more than I can image from my Pacers Running Store box.

I hope this is last trip over there. Maybe one day he'll take me up on my offer to manager one of the stores. I'm mean I know I can't offer the helicopter trips over enemy territory, but just think John, with you in the fold we'll have the best running trails maps of any store in the country!

Good running weekend (relatively) - 12 miles on Saturday with Tim, Pearce, and Bri. 7 miles Sunday with Woody and Pearce.

x Farley

Practice Looms

So I coach this group on Wednesday mornings. The group is great. 10 or so runners all around the age of 35-45, trying to get in shape for a variety of Spring and Fall races. Waking up every Wednesday at 5:30am, not so great.

Coaching this crew is probably one of the most satisfying things I do all week, really. None of the crew (a few are pictured to the right) ran in college (except for one of my buddies who shows up once a month), but they all are really into running and getting into better shape. Enough so that they are there every week at 6am, beating me to the track, ready to roll.

Now I know 6am isn't that early for a lot of people. For me, though, it is. I usually get up around 7:30 to go for a run, so getting up 2 hours before that isn't too, too easy for me. Yeah, I know, I'm a wuss.

2 runs today.
5.5 miles solo in 41 mins

4 miles in 42:43 with Oscar and Oscars friend Lauren (Oscars longest run yet!)

9.5 miles - my achilles is still sore, but getting there.

x Farley

IPhone Apps and Running again

I don't have AT&T, therefore I don't have an IPhone. Kathy does, but I don't. I wish I had one, but I'm locked into Sprint for the next 2 years. I don't mind Sprint, and they are coming out with the "Palm Pre" an IPhone rip off, I'm pumped to get it, but still; it's no IPhone.

We are coming out with an App for your IPhone (an early mock up is displayed here) for the store. It is going to have information about sales, our events, fun runs, and locations. You could get all this information on the website, but if you've seen all the adds for Apps on TV, you can tell that seems to be where the market is going. We hope to have it out in March. It is going to be money.

In unrelated news, I decided to start blogging again because I feel like I had a real run today! Now that I'm running, I'll be back to writing daily (my blogging fans have been pining for it!!). It was good to be back: 6 miles solo around the Roosevelt Island, then another 7.7 miles with Cakes (his longest run yet!!). I also ran with Oscar (the other radio DJ I run with from the Big O and Dukes show) 2.6 miles easy.

16.3 miles total.

I'm back running. Another day in Paradise.

x Farley

Not too much

Today was the slowest day of the year at the stores. We had our first snowfall of any substance, it was cold and not many people made there way out of their houses. Usually I take an opportunity like this to get a good run on the trails behind Georgetown, but today, not so fast, my achilles is still banged up so I didn't run.

So I didn't do really too much of anything. I worked at the Fairfax Store, caught up with a couple of my colleagues, and helped a buddy with his training program. I guess I could have worse jobs.

The most exciting thing today, hmm.... I think it was one of my employees, Mark (above, far right above my brother who is the guy who is not me in the red shirt), started his own blog.

Man, I need to start running again. Sorry Mark.

I really shouldn't talk trash, he is one of my 2 loyal readers.

0 miles today, a couple of icings. Tomorrow will be better.

x Farley

Paying the price

Well I guess this is what I get for getting injured. Coach Matt came in tonight to ask how I was doing. I told him about my achilles injuries and my methods for getting healthy, and he wasn't hearing it at all. I was to "grab that bucket there" and "he was going to get a big bag of ice". He was gone for 5 minutes and then returned with the big bag of ice and a plan.

My idea of what icing was and his idea were totally different. I tried to dip just my achilles in the ice and was thinking I might be able to pull it out in 5 minutes or so. No dice.

He pushed my leg knee down so my entire foot was in the bucket of ice. Quickly I was in pain. "Farley, do you want to be a good runner or not? Your foot has to be numb for it to work!"

Coach Matt had me in that damn ice bath for 18 minutes, and you know what. My achilles actually feels a little better.

2 runs today - 11.2 miles

6.2 miles in 56 minutes with Cakes

5 miles in 39 minutes solo.

x Farley

The less you do, the less you can do

Throughout my running career I have been very lucky with injuries. I have been extremely resilient and able to handle high (relatively) mileage. I'll have the usual aches and pains with my knees and feet, but nothing I can't run though - well until now.

My right achillies has been bothering me for 3 days now. I didn't even run yesterday (hence the absent post). I think it flared up on Wednesday when I ran 15 miles in 2 runs. Usually that wouldn't have been a problem, I would have run that and been good to go, but not now.

In the last year, I have really run less than I have in the past decade. After college I ran up to 100 miles a week on numerous occasions. That is pretty normal for distance runners who are trying to break 2:40 in the marathon. I really kept pretty steady at least 80 until last year. Opening 2 new stores has really taken its toll on my running. But really, lets be honest, that is a just a convenient excuse. It really probably has more to do with the fact that I wasn't running faster and decided to not do all the little things for my running that I had done in the past. Regardless, it is what it is and I have no regrets: BUT, MAN does it suck to be injured.

I'm sure I'll be fine. It will just be a few days of easy running and a day or 2 more off than I'd like, but I'll be back running 80 a week soon (or I'll be a miserable person!). It just comes down to this: the less you do, the less you can do. I believe that in everything. If I run less, my body will become accustom to that and not allow me to transition back to running more, just like it is now with my achillies. Think about when you come home from vacation (picture on the right of Kathy and I in South Africa this past Fall), I mean seriously, doesn't it take a week for everyone to get back to being productive at work? Wait a second, I think I just gave my employees a free pass. Scratch that, be sure I'll be running tomorrow. No more vacations.

5.25 slow miles today in 41 minutes. Solo.

53.5 miles on the week.

x Farley

Training the masses

Just had a great conversation with my girlfriend, Kathy, and coach Matt about our training group we are developing. We have a meeting next Monday at the store in Arlington to introduce Matt and his assistant coaches. This is one of the most important things we do at the store.

The group is your everyday runner who is just trying to get into shape. We have a racing team and a club team who are more advanced, but these are the guys that make my business at the end of the day. We have a great women's group coached by Sandy May (picture right), a women who is 63 years young and has more energy than some of my 25 year old employees. Talk about inspiring, she'll run the Boston Marathon next year and set a new PR. These groups are really what keep me excited about running. The energy is amazing.

Today's run was with one of my best friends from college, Andrew Carnahan. We ran 7 miles in 48 minutes. My achilles was sore, but not too bad. I'm back at it tomorrow in the AM. Another day in Paradise.

x Farley

Centro

Today didn't start off too, too great. I woke up with my achilles screaming at me. I think maybe I've gotten a little too ambitious with my running and I might need to not run 80 miles the first week back. Its crazy how different your body is at 32 verses 22.



I live in an apartment complex right across from the Iwo Jima memorial in Rosslyn, VA. My coach and Pacers team head coach, Matt Centrowitz lives right across the hall from me. Matt also coaches at AU for his full time job. He is one of the best coaches in the country. He also was one of the greatest runners in American distance running history setting the American record in the 5K in 1982 (13:12 - picture right). He went to the University of Oregon and ran with many great runners including Steve Prefontaine.


The funny thing about Matt is you wouldn't know one thing about how great he is as a coach or how great he was as a runner, because it is never about him. It is always about his family, athletes, and friends.


This morning, he caught me in the hallway probably looking defeated because my achilles was hurting, I was in for a long day of meetings with my employees and I knew it was going to be a day of very little running. "Come on Farley man, why the long face! It's going to be a great day at Pacers!" Matt says. Then he gives me a handshake and half a bear hug. "You're young, fit, and a business man! Get out there and ring that register!"


Positive energy is contagious.


The achilles will be just fine. I had a great day.


6.4 mile run in 59 minutes with Cakes.


x Farley

The Lifecoach

Three days ago I mentioned my obsession with Pacers and running. Another obsession I have is The Junkies radio show here in DC on WJFK. To the untrained ear it is 4 guys talking about stuff you'd hear in a frat house or men’s locker room. But if you really make a commitment to listening to the show, you'll realize it is genuinely funny, original, and the hosts have ridiculously good chemistry.

I give one of the hosts, Cakes, shoes and training advice. He refers to me on the show as his "Life coach".

Cakes wasn't born a natural runner. He wakes up every weekday at 4:30am for the show. He has 3 young kids and all the commitments associated with that. The only running he would do in the past would be around house after his kids or if he was doing a "wacky bit" on the radio show (see below - Cakes is in the white shirt on the right).

I have worked with him for 3 months now running with him 2-3 times a week. I am inspired after every single run we do.

Last night WJFK had an Inaugural Ball in Arlington. All the hosts of the shows were expected to be there, stay late and have a good time.

Today we did a tempo run of 2 1/2 miles. I could tell from the beginning he was struggling. There weren't any of his usual jokes on our warm up jog to the track. He wasn't sharp in the first couple laps and we were getting beat up by the wind. We held a 7:20 pace for the 2.5 miles. I considered it a big win for today. He had only had 4 hours of sleep. The "Life coach" has helped Cakes lose 12 pounds. We're halfway home.

2 runs today total of 15 miles.
6 miles in 48 mins with Cakes in the morning.
9 miles in 1:02 with Mark in the evening.

Inauguration run

Today the Washington DC and surrounding areas shut down. My buddy Brian is still downtown 6 hours after Obama's speech. He tried to get on the metro and was told that it would be a 4 hour wait. I think he's walking home now.

I made the right choice. I ran downtown from my apartment. It was a 2.5 mile run there. My buddy Chris and I checked out the scene and soaked it all in. It was pretty awesome actually. We were sardined in on the Mall with probably a million others from all over the country. I wasn't about to stand out there all day in the cold, so we ran there soaked it all in for about an hour and ran home to watch Obama's speech on TV. Our commitment was about 8 hours less than my buddy Brian.

2 runs today 5 miles in 40 mins to and fro the Inauguration. 6.2 miles in the afternoon in 44 mins. Go USA.

x Farley

Inauguration and Handwarmers

Tomorrow is the Inauguration. I don't know if there is 3 million people like the experts predicted, but there is a lot more than usual walking around. I live right across from the Iwa Jima memorial in Rosslyn, VA - and at all times when its light outside there are a least a couple hundred people milling around. There are a two things all these people share: they are here for the Inauguration and they are all cold.

I hate when my hands are cold. I can have 3 pairs of gloves on and my hands will still be cold. Apparently a lot of people at the Inauguration feel the same way. We have sold over 300 sets of those handwarmers at the store. We've bought out a Marshalls, Dicks, and Home Depot in the area. We've called a number of other stores and no one has them. We can buy them at those stores for $1 a piece and turn them around for 3 - 4 times that! I'm thinking about running downtown with a backpack tomorrow and rolling them out for $5. Wish the rest of my retail life was that easy.

I ran 8.75 miles today in an hour and 2 minutes. Day one in the books. It was a good day to be a runner.

x Farley

I guess everyone else is doing it

I am pretty obsessive about a few things in life. My family and friends always come first, but a few things aren't too far behind:

1. Running
2. Pacers
3. Running

It seems like there are a ton of runners out there with blogs. I don't know why really. For the most part I think runners are very interesting people. Most of my best friends are former or current runners - or lets say they at least run. But who really cares about how much I'm running? Probably only me.

So, with that said, I am going to blog about my life and a little about my running. No one will really care but at least I'll have a mileage chart and add up my mileage for the first time in years.

Today I didn't run. I actually planned a day off. That is also a convenient way to say I was up too late last night and worked most of the day. Whoa is me.

Today I made the first post on my blog that no one cares about. Tomorrow I will start my training for Boston. Tomorrow is going to be awesome.

x Farley