Yesterday marked exactly six months until the Boston Marathon. Time to get down to business!!
The next two week will be getting back into the swing of things adding in a couple longer runs before a full 24 week buildup.
Tuesday, October 18, 2011
Rattlesnake Run Race Review
This past Saturday was the 32nd (I think) annual Rattlesnake Run 5 miler over the hills and through the woods of San Antonio.
Bested last years' time by 1:24 posting a 31:29 good for 2nd in age group and 12th overall.
I took a bit different approach to the race this year. I went out very conservative as the 1st two miles is where you can ruin your day if not careful. First two mile splits were 6:24 and 6:29. The race starts on a small but steep hill for about 50 meters. As you get down the road, you peel off into an orange grove and run behing St. Leo University. You really have to pay attention to your footing and also jump a ditch along the way. This leads you to the make or break hill. It is a 3 tiered hill that isn't real long but is steep. Take this one too fast and you will be gasping for air.
You get some time to recover with only one small hill leading up to the 2 mile mark.
Mile 3 has the next big hill that gets you coming and going. After taking a turn, you have a nice down that goes straight into the up. Run further to the turnaround and do it again. If you can get through here in good shape, you can cruise the final mile where it is mostly flat to downhill with one incline before a downhill finish. I did the last mile in 5:56, so was better than I expected but pretty much as planned.
Nice burnt orange shirts this year. Medals were the same design but different color than the last two years. They are one of the nicer medals you will get.
For only $20, one of the better races around. Wasn't as many runners this year though. Didn't seem like there was as many people at the festival either.
Next up is the Tower 10 miler in Clermont in 3 weeks. Looking forward to a fast time on that one!
Bested last years' time by 1:24 posting a 31:29 good for 2nd in age group and 12th overall.
I took a bit different approach to the race this year. I went out very conservative as the 1st two miles is where you can ruin your day if not careful. First two mile splits were 6:24 and 6:29. The race starts on a small but steep hill for about 50 meters. As you get down the road, you peel off into an orange grove and run behing St. Leo University. You really have to pay attention to your footing and also jump a ditch along the way. This leads you to the make or break hill. It is a 3 tiered hill that isn't real long but is steep. Take this one too fast and you will be gasping for air.
You get some time to recover with only one small hill leading up to the 2 mile mark.
Mile 3 has the next big hill that gets you coming and going. After taking a turn, you have a nice down that goes straight into the up. Run further to the turnaround and do it again. If you can get through here in good shape, you can cruise the final mile where it is mostly flat to downhill with one incline before a downhill finish. I did the last mile in 5:56, so was better than I expected but pretty much as planned.
Nice burnt orange shirts this year. Medals were the same design but different color than the last two years. They are one of the nicer medals you will get.
For only $20, one of the better races around. Wasn't as many runners this year though. Didn't seem like there was as many people at the festival either.
Next up is the Tower 10 miler in Clermont in 3 weeks. Looking forward to a fast time on that one!
Tuesday, October 4, 2011
2011 Miracle Miles 15K Race Review
Posted a new PR of 01:00:29 for a 6:29/mile pace at last Saturday's Miracle Miles 15K in Orlando.This was 2:27 better than last year and 1:06 better than Gate River earlier this year. I placed 2nd in my age group and 23rd overall out of 1700 runners.
This was the first race in my new Newton MV2s and they performed really well. This was also the first time I ran a race without socks. I had tested the day before with no issues, so I figured it would save some weight from the socks getting wet and sweaty during the race. Worked out pretty well, didn't have any problems with my feet.
They changed the course quite a bit this year. I like this year's course much better. It seemed to go through some more neighborhoods. The previous course was kind of boring. Seemed there was more small rolling hills in the beginning versus the end last year. I didn't have my Garmin with me so wasn't able to map it as run, but I did map it on Map My Run and it came out to a whopping 9.5 miles as compared to 9.36 last year. Kinda ticked as I would have been sub-60 minutes if the course would at least have been the same length as last year.
The weather was hot again. With the 2nd half of the course being mostly in the full sun, that doesn't help. The last stretch through buildings was a nice refresher before the finish.
Was really disappointed with the age group prizes. We got spoiled last year with a pair of Sea World tickets. Sea World was there again, but only supplied maybe 10 pairs to top winners and top charity teams. The age group winners pretty much got shafted with getting a thin made in China metal bottle as a prize.
At least the race raised over $30,000 that goes towards the neonatal hospital, so that is good.
All in all, a good day. Will see if I make it back next year. This race isn't worth the effort to reward to be a must run, but if it fits into my schedule then maybe will do it again. It is a good race with nice shirts and other amenities that will please most people.
This was the first race in my new Newton MV2s and they performed really well. This was also the first time I ran a race without socks. I had tested the day before with no issues, so I figured it would save some weight from the socks getting wet and sweaty during the race. Worked out pretty well, didn't have any problems with my feet.
They changed the course quite a bit this year. I like this year's course much better. It seemed to go through some more neighborhoods. The previous course was kind of boring. Seemed there was more small rolling hills in the beginning versus the end last year. I didn't have my Garmin with me so wasn't able to map it as run, but I did map it on Map My Run and it came out to a whopping 9.5 miles as compared to 9.36 last year. Kinda ticked as I would have been sub-60 minutes if the course would at least have been the same length as last year.
The weather was hot again. With the 2nd half of the course being mostly in the full sun, that doesn't help. The last stretch through buildings was a nice refresher before the finish.
Was really disappointed with the age group prizes. We got spoiled last year with a pair of Sea World tickets. Sea World was there again, but only supplied maybe 10 pairs to top winners and top charity teams. The age group winners pretty much got shafted with getting a thin made in China metal bottle as a prize.
At least the race raised over $30,000 that goes towards the neonatal hospital, so that is good.
All in all, a good day. Will see if I make it back next year. This race isn't worth the effort to reward to be a must run, but if it fits into my schedule then maybe will do it again. It is a good race with nice shirts and other amenities that will please most people.
Tuesday, September 27, 2011
Boston, here we come!!
Wahoo!! Got my acceptance notice into the Boston Marathon yesterday. 6 months of training begins October 17th. The ultimate goal is to run a sub-3:00 on one of the greatest courses in the world!!
Tuesday, September 6, 2011
Newton MV2 Review
Update 9/26/11: Final update. Ran my first race in the MV2 at the Miracle Miles 15K in Orlando. The short version is I posted a new PR of 1:00:29, the MV2 felt really good and performed well.
I finally got the hotspot issue taken care of. Instead of the Yankz laces, I put the original laces back on. I loosened up the toe box area and that took care of the problem. Out of curiosity, I ran without socks during training and felt really good. I tested it to the max by running the 15K race sockless which I have never done. Overall, I had no problems. I did have a couple spots where the upper poked my foot and left a bit of a mark. The only time I felt anything on the bottom of my foot was right at the end (maybe my stride changed or something). Considering all the sweat, my feet were pretty much unscathed after. For kicks and grins, I just ordered a pair of Injinji lightweight socks and will see how those do.
It was a hot morning so I was soaked at the end. I was surprised how much water/sweat the shoes held. When I took them off, I couldn't believe how much heavier they felt. I weighed them when I got home and they were almost 2oz. heavier per shoe. That is quite a lot.
So, in conclusion...
Likes: 6oz. feels light, comfortable, responsive, FAST!!
Things I would change: Find a material that doesn't soak up water/sweat (my Mizuno Wave Universe 2 flats used recycled plastic for the upper I believe). Couple of ways I think the shoe could be made lighter...Remove all or some of the rubber on the heel. With a proper midfoot strike, the only wear is on the outside edge which is a small area. Get rid of the rubbery Newton logo on the sides and either use a different material or somehow "paint" the logo on. If there is no structural reason for it, remove the soft/leathery material at the toe of the shoe. I don't see a need for it and it soaks up water.
I will definitely use the MV2 for all races up to half-marathon. I will need to do some of my 2 hour runs in them and decide if I want to use in full marathon. I don't really see any reason at this time why I won't be able to use in marathon.
Update 9/15/11: After about 50 miles and another 90 minute run, the MV2 is doing well. I have been going back and forth with my Distance Racers trying to compare the feel and performance.
The hotspots are getting better. My stride definitely feels better in the MV2. Sad to say, but the Distance feels almost a bit clunky in comparison. Lug wear has been minimal. As I expected, the ridges are completely gone on the front of the lugs but hardly any wear beyond that. I really don't expect much more wear because the front of the lugs are flush to the toe area not allowing them to wear beyond the foam they lay up against. The MV2 is pretty comfortable to run in, I would say that the Distance is a bit easier on the feet. I have been wearing the Distance about 3 years now and think my feet just need to get used to the MV2.
Trying to gauge performance differences has been difficult as there are so many variables that can have an effect. I did have one of my best ever 90 minute runs earlier in the week with the MV2.
The best test I have been able to do is doing the same track time trials a week a part, first one in the MV2 and the other in the Distance. The TT consistes of 1 mile warmup, 200m TT, 1 mile Jog, 1000m TT, 1 mile cooldown. The MV2 proved to be faster with what felt like the same effort in both distances. In the 200m, The MV2 was only faster by .16 seconds. Not much, but enough to lose a race by. I will call the 200m a statistical tie. The 1000m was a different story. Last week in the MV2, I ran 1000m in 3:06. In the Distance, ran 3:12. That is a huge difference! With so many possible variables, take this info for what it is. Was wierd during the 1000m TT wearing the Distance, but part way through, I could feel the weight of the shoes on my feet. Maybe it was my mind playing tricks on me.
So far, I am pretty happy with the MV2. Definitely the best racing flat I have used.
9/6/11: Much to my delight, I received my pair of MV2s Friday evening. Took them out for a short track workout that included an 800m time trial. Also had them out for an hour workout and 90 minute run. With about 25 miles on them, these are my initial observations
Besides being 3oz. lighter than my Distance Racers (my size 9.5 weigh 6.0oz.), the first thing you notice is the creamsickle orange. Not exactly my first choice of color. Seems like de ja vu to the old Tampa Bay Buccaneers uniforms. Thankfully, I don't generally look down at my feet while running and have always bought Newtons for their performance. A different color would maybe make for a better choice. Red is my personal favorite.
Taking the advice from Newton, I went up a 1/2 size to keep the fit what I am used to. The MV2 easily slides on your foot and fits great. I have a perfect thumbs width of room at the toes. For me, the toe box is plenty roomy. Newton could put the upper of the MV2 on the rest of their shoes and I would be happy. With being used to being almost zero drop with my racers, I did not insert the 3mm heel thingies included. I also use the Yankz shoe laces which allow me to never have to tie and provide the same fit and feel every time I put them on.
Standing up and getting the first feel of the new lug system was a little different. The lugs feel a bit more pronounced and stiffer. They do not have the small space behind the lugs that allow them to compress like all other Newtons. You can compress the lugs a tiny bit into the foam if you press hard. Another big difference is the toes feel like they barely touch the ground at toe off. The lugs seem to provide more of a lever effect than rebounding. It is a bit different and trying to figure out which I like better. The new lug system includes 3 thin lugs in the middle with more of a pad-like lug on either side. The new system does feel more stable. The lugs are also ribbed for better traction which really won't matter once worn down.
The first thing I noticed when running was how quiet footstrikes are. With my other Newtons, I get a loud tap, tap, tap as I run. The MV2s are pretty much dead quiet. Now, when I come up behind somebody in a race, it will be like the "Silent Assassin" and they won't know what is happening until I am gone!
The feel of the lugs definitely don't have that springy feel I am used to. I don't know if it is the reduced weight or the way the new lugs lever, but the MV2 feels like it has the same pop as my racers. Running is easy at any speed. My stride does feel smoother. Again, that may be due to the reduced weight. After only 12 miles, the lugs show slight wear on the ridges of the middle three which is pretty normal. I will probably start with my Shoe Goo applications in a few miles to maintain them.
So far, the MV2 feels great. The only minor issue has been that I get a bit of a hot spot on the ball of both feet after a while. Not a big deal and will probably go away after a few more miles.
Overall, compared to other racing flats I have used (Mizuno Wave Universe 2, ASICS Hyperspeed 2 and Nike Waffle Racer), the MV2 by far has the best fit and feel. Performance wise, I can't tell yet if they are more efficent or faster than my racers. As long as they are as comfortable/durable and with the lower price tag then they will be worth it.
So far, the only thing I would change about the MV2 is the color and maybe see if there are some ways to shave even more weight off. A couple suggestions are to remove the soft leather off the front of the shoe and make the whole thing mesh. Also, get rid of the plastic/rubber newton logo on the sides and somehow "paint" them on instead. These ideas might knock off another ounce.
I plan to use my MV2s this week for most of my training runs and will add more comments later. Look forward to getting in a 90 minute run and see how they feel. So far, I don't see any reason why I couldn't use these everyday and for any distance. Hopefully, that doesn't change as I go longer.
I finally got the hotspot issue taken care of. Instead of the Yankz laces, I put the original laces back on. I loosened up the toe box area and that took care of the problem. Out of curiosity, I ran without socks during training and felt really good. I tested it to the max by running the 15K race sockless which I have never done. Overall, I had no problems. I did have a couple spots where the upper poked my foot and left a bit of a mark. The only time I felt anything on the bottom of my foot was right at the end (maybe my stride changed or something). Considering all the sweat, my feet were pretty much unscathed after. For kicks and grins, I just ordered a pair of Injinji lightweight socks and will see how those do.
It was a hot morning so I was soaked at the end. I was surprised how much water/sweat the shoes held. When I took them off, I couldn't believe how much heavier they felt. I weighed them when I got home and they were almost 2oz. heavier per shoe. That is quite a lot.
So, in conclusion...
Likes: 6oz. feels light, comfortable, responsive, FAST!!
Things I would change: Find a material that doesn't soak up water/sweat (my Mizuno Wave Universe 2 flats used recycled plastic for the upper I believe). Couple of ways I think the shoe could be made lighter...Remove all or some of the rubber on the heel. With a proper midfoot strike, the only wear is on the outside edge which is a small area. Get rid of the rubbery Newton logo on the sides and either use a different material or somehow "paint" the logo on. If there is no structural reason for it, remove the soft/leathery material at the toe of the shoe. I don't see a need for it and it soaks up water.
I will definitely use the MV2 for all races up to half-marathon. I will need to do some of my 2 hour runs in them and decide if I want to use in full marathon. I don't really see any reason at this time why I won't be able to use in marathon.
Update 9/15/11: After about 50 miles and another 90 minute run, the MV2 is doing well. I have been going back and forth with my Distance Racers trying to compare the feel and performance.
The hotspots are getting better. My stride definitely feels better in the MV2. Sad to say, but the Distance feels almost a bit clunky in comparison. Lug wear has been minimal. As I expected, the ridges are completely gone on the front of the lugs but hardly any wear beyond that. I really don't expect much more wear because the front of the lugs are flush to the toe area not allowing them to wear beyond the foam they lay up against. The MV2 is pretty comfortable to run in, I would say that the Distance is a bit easier on the feet. I have been wearing the Distance about 3 years now and think my feet just need to get used to the MV2.
Trying to gauge performance differences has been difficult as there are so many variables that can have an effect. I did have one of my best ever 90 minute runs earlier in the week with the MV2.
The best test I have been able to do is doing the same track time trials a week a part, first one in the MV2 and the other in the Distance. The TT consistes of 1 mile warmup, 200m TT, 1 mile Jog, 1000m TT, 1 mile cooldown. The MV2 proved to be faster with what felt like the same effort in both distances. In the 200m, The MV2 was only faster by .16 seconds. Not much, but enough to lose a race by. I will call the 200m a statistical tie. The 1000m was a different story. Last week in the MV2, I ran 1000m in 3:06. In the Distance, ran 3:12. That is a huge difference! With so many possible variables, take this info for what it is. Was wierd during the 1000m TT wearing the Distance, but part way through, I could feel the weight of the shoes on my feet. Maybe it was my mind playing tricks on me.
So far, I am pretty happy with the MV2. Definitely the best racing flat I have used.
9/6/11: Much to my delight, I received my pair of MV2s Friday evening. Took them out for a short track workout that included an 800m time trial. Also had them out for an hour workout and 90 minute run. With about 25 miles on them, these are my initial observations
Besides being 3oz. lighter than my Distance Racers (my size 9.5 weigh 6.0oz.), the first thing you notice is the creamsickle orange. Not exactly my first choice of color. Seems like de ja vu to the old Tampa Bay Buccaneers uniforms. Thankfully, I don't generally look down at my feet while running and have always bought Newtons for their performance. A different color would maybe make for a better choice. Red is my personal favorite.
Taking the advice from Newton, I went up a 1/2 size to keep the fit what I am used to. The MV2 easily slides on your foot and fits great. I have a perfect thumbs width of room at the toes. For me, the toe box is plenty roomy. Newton could put the upper of the MV2 on the rest of their shoes and I would be happy. With being used to being almost zero drop with my racers, I did not insert the 3mm heel thingies included. I also use the Yankz shoe laces which allow me to never have to tie and provide the same fit and feel every time I put them on.
Standing up and getting the first feel of the new lug system was a little different. The lugs feel a bit more pronounced and stiffer. They do not have the small space behind the lugs that allow them to compress like all other Newtons. You can compress the lugs a tiny bit into the foam if you press hard. Another big difference is the toes feel like they barely touch the ground at toe off. The lugs seem to provide more of a lever effect than rebounding. It is a bit different and trying to figure out which I like better. The new lug system includes 3 thin lugs in the middle with more of a pad-like lug on either side. The new system does feel more stable. The lugs are also ribbed for better traction which really won't matter once worn down.
The first thing I noticed when running was how quiet footstrikes are. With my other Newtons, I get a loud tap, tap, tap as I run. The MV2s are pretty much dead quiet. Now, when I come up behind somebody in a race, it will be like the "Silent Assassin" and they won't know what is happening until I am gone!
The feel of the lugs definitely don't have that springy feel I am used to. I don't know if it is the reduced weight or the way the new lugs lever, but the MV2 feels like it has the same pop as my racers. Running is easy at any speed. My stride does feel smoother. Again, that may be due to the reduced weight. After only 12 miles, the lugs show slight wear on the ridges of the middle three which is pretty normal. I will probably start with my Shoe Goo applications in a few miles to maintain them.
So far, the MV2 feels great. The only minor issue has been that I get a bit of a hot spot on the ball of both feet after a while. Not a big deal and will probably go away after a few more miles.
Overall, compared to other racing flats I have used (Mizuno Wave Universe 2, ASICS Hyperspeed 2 and Nike Waffle Racer), the MV2 by far has the best fit and feel. Performance wise, I can't tell yet if they are more efficent or faster than my racers. As long as they are as comfortable/durable and with the lower price tag then they will be worth it.
So far, the only thing I would change about the MV2 is the color and maybe see if there are some ways to shave even more weight off. A couple suggestions are to remove the soft leather off the front of the shoe and make the whole thing mesh. Also, get rid of the plastic/rubber newton logo on the sides and somehow "paint" them on instead. These ideas might knock off another ounce.
I plan to use my MV2s this week for most of my training runs and will add more comments later. Look forward to getting in a 90 minute run and see how they feel. So far, I don't see any reason why I couldn't use these everyday and for any distance. Hopefully, that doesn't change as I go longer.
Wednesday, August 24, 2011
Watermelon Series in Review
Each Summer, the Lakeland Runners Club hosts the Watermelon Series. The series consists of four 5K races run around Lake Hollingsworth.
This year was our 3rd year competing. I ran pretty consistent times: 18:30, 18:22, 18:38 and 18:29. The 18:30 tied my PR from the last race of last year's Watermelon and the 18:22 was for a new PR. I am happy that I pulled off two races in the 18:20s. I was hoping for lower times this year, but with all the hill and speedwork I have been doing, I don't think the legs had it in them. The weather also seemed a little worse this year with some mornings where the air was pretty thick.
Overall, I placed 2nd in my age group ending my string of 1st place finishes. My friend Robbie ran all the races this year and just blows my times away.
Once again, Jenny and the kids ran all the races as well as Jenny's Mom. Everybody did well and improved race to race.
It was nice this year with the chip timing even though that did double the cost of the races. The series is still dirt cheap costing only $30 for the whole series if you sign up for all races.
We look forward to running again next year. There really aren't many races around in the Summer and this series give Summer training a sense of purpose.
This year was our 3rd year competing. I ran pretty consistent times: 18:30, 18:22, 18:38 and 18:29. The 18:30 tied my PR from the last race of last year's Watermelon and the 18:22 was for a new PR. I am happy that I pulled off two races in the 18:20s. I was hoping for lower times this year, but with all the hill and speedwork I have been doing, I don't think the legs had it in them. The weather also seemed a little worse this year with some mornings where the air was pretty thick.
Overall, I placed 2nd in my age group ending my string of 1st place finishes. My friend Robbie ran all the races this year and just blows my times away.
Once again, Jenny and the kids ran all the races as well as Jenny's Mom. Everybody did well and improved race to race.
It was nice this year with the chip timing even though that did double the cost of the races. The series is still dirt cheap costing only $30 for the whole series if you sign up for all races.
We look forward to running again next year. There really aren't many races around in the Summer and this series give Summer training a sense of purpose.
Tuesday, May 31, 2011
Lake Louisa 5K Race Report
This was our third time running Lake Louisa. Only Jenny and I went this time. As usual, it was pretty hot and humid which makes the already too long "5K" course seem longer. This is the longest 5K course I have ever run coming in at 3.16 miles.
The numbers: 18:54, 2nd overall, 1st overall Male. Splits: 5:59, 6:08, 6:00, 4:55 pace (last .16)
I had a great run. This race isn't real fast so it gives me a great opportunity to win the race. Before the race started, I knew I had two to contend with. One guy looked pretty fast and a younger woman who looked like she knew what she was doing. I told my friend Kevin that she would win the race before the start. Well, she didn't dissappoint. When the race started, I went out at my usual effort. The woman went out fast, then the guy, and some other woman I caught on the first turn as she was huffing, puffing, and croaking. I figured if I could not lose much ground, I might be able to kick at the end. That didn't pan out as she slowly kept getting farther away. So, my attention focused on the guy who I kept about 20 yards in front of me. On the way out, I was pretty sure I could pick him off if the pace stayed the same. I just ran my race and lurked behind him. At the turn around, I was probably 30 seconds behind the leader and yelled some encouragement to her as she went by.
I kept biding my time behind the guy waiting to make my move. Even played hide and seek with him as he went on the wrong side of an island in the road that had tall bushes. The side I was on was also the shorter distance.
I planned to go just before the 3 mile mark. He still wasn't going anywhere so I went. I blew by him quickly and was alone for the finishing stretch.
This was my fastest time on this course by 40 seconds.
I have no problem losing the overall position to a female. Especially one so fast. As it turns out she is a pro triathelete trying to make the Olympic team. Good luck to her, maybe we will get to see her on TV next year.
Got to hang out with Kevin and Lisa for quite a while. Looks like we will all be camping in St. Augustine in July for the Bridge of Lions 5K!
This was the first of 5 straight racing weekends. Next up is the first race of the Watermelon Series in Lakeland.
The numbers: 18:54, 2nd overall, 1st overall Male. Splits: 5:59, 6:08, 6:00, 4:55 pace (last .16)
I had a great run. This race isn't real fast so it gives me a great opportunity to win the race. Before the race started, I knew I had two to contend with. One guy looked pretty fast and a younger woman who looked like she knew what she was doing. I told my friend Kevin that she would win the race before the start. Well, she didn't dissappoint. When the race started, I went out at my usual effort. The woman went out fast, then the guy, and some other woman I caught on the first turn as she was huffing, puffing, and croaking. I figured if I could not lose much ground, I might be able to kick at the end. That didn't pan out as she slowly kept getting farther away. So, my attention focused on the guy who I kept about 20 yards in front of me. On the way out, I was pretty sure I could pick him off if the pace stayed the same. I just ran my race and lurked behind him. At the turn around, I was probably 30 seconds behind the leader and yelled some encouragement to her as she went by.
I kept biding my time behind the guy waiting to make my move. Even played hide and seek with him as he went on the wrong side of an island in the road that had tall bushes. The side I was on was also the shorter distance.
I planned to go just before the 3 mile mark. He still wasn't going anywhere so I went. I blew by him quickly and was alone for the finishing stretch.
This was my fastest time on this course by 40 seconds.
I have no problem losing the overall position to a female. Especially one so fast. As it turns out she is a pro triathelete trying to make the Olympic team. Good luck to her, maybe we will get to see her on TV next year.
Got to hang out with Kevin and Lisa for quite a while. Looks like we will all be camping in St. Augustine in July for the Bridge of Lions 5K!
This was the first of 5 straight racing weekends. Next up is the first race of the Watermelon Series in Lakeland.
Wednesday, March 23, 2011
Melissa and Gary Engagement Session
You can view all photos HERE
Melissa is one of our "special" friends. Special in the fact that she is one of the wonderful people we met while Jenny was undergoing cancer treatments. We saw Melissa the most out of anybody there. She has punctured Jenny more time with a needle than one could count and all with a big smile on her face.
So, when Melissa asked us to photograph her wedding, there was no way we could possibly say no. I am not sure if there is anybody left at the Oncology office to do a wedding for since we have done most of them now.
We had so much fun hanging out with Melissa and Gary. It was nice just enjoying being out and about and getting to really know them better. I was surprised how adventurous they turned out to be. With my ideas and theirs, they ended up climbing trees, hopping rocks in the river and tried to throw Melissa off a bridge.
Looking forward to the wedding in April!!
Thursday, March 17, 2011
Gate River Run 15K Review
I was looking forward to the Gate River Run and it did not disappoint. Ran a new 15K PR of 1:01:34. placed 326 out of almost 15,000, and 29th out of 1000 in my age group. The PR is 1:10 faster than I did at Miracle Miles and on a harder course, so that is encouraging.
Although my goal was to get under 60 minutes, I am in no way disappointed with the result. I knew coming in that I still wasn't quite right after all the racing in February. My confidence just wasn't where I would have wanted and it showed with the constant mental battle going most of the race. The voices in my head were really starting to tick me off as they had for most of the week during training. They were so negative telling me I couldn't do what I wanted. They were probably right. If I would have pushed the pace, things would have gotten not so pleasant.
We camped the weekend in St. Augustine at the KOA on St. Aug Beach. KOAs are so not worth the money. Unfortunately, it was either camp there or nowhere due to the state park being completely booked for the weekend. KOA is so over-priced. Costs more to stay one day than two nights at Anastasia SP. And the park is much nicer and quieter.
We got going early and arived to the race site before 7:00. I had to get my race packet and with over 15,000 runners, wanted to avoid the crowd. Parking was easy. We were in the closest lot to everything.
Met up with Harold for a few minutes which is always nice. It is cool having friends in different parts of Florida.
Lining up to start was easy. There was actually a lot less people in the corral I was in than I expected. I could have entered a lot later and not had to stand there as long. And, used the potty before starting.
The weather was nice and cool. But, with the 8:30 start, was starting to warm up a bit which I was worried about. Thankfully, it didn't feel bad during the race. The start time is really the only complaint I have about the race. This time of year, the weather in Florida can be hot or cool. They should really start no later than 7:30.
Started the race off easy and got right to goal pace of 6:20. Right from the start, I really wasn't confident of holding it. I was actually surprised a couple times to look down at my watch and see I was still on pace. At mile 2 was a draw bridge that wasn't very steep and didn't slow anybody down at that point. From there, ran though quite a few nice neighborhoods with tiny rolling hills. I passed the 5K point right on 20 minutes.
I had the urge to pee at the start of the rae and hoped it would go away as I was running. It didn't. When I made it to 10K, I had lost a bit of time so I stopped at a potty for relief. I figure that this probably saved me a few seconds in the end. My legs felt a bit rejuvinated coming out and I made up most of the time I lost. To still get under one hour, I would have to run a 19:00 5K to finish the race. Knowing that the very large Hart Bridge was coming up, I figured that wouldn't happen. My suspicion was confirmed as my pace slowed on the ascent up the bridge. Just didn't have enough to power over. I was ready for the long downhill to the finish which I took full advantage of. Didn't go as fast as I would have liked, but kept a 6:00 minute pace on the way in.
Unfortunately, Jenny and the kids didn't have good luck with the crowds and barely saw me as I went by.
All in all, a great race. My only suggestion is that the race organisers start the race at 7:30 so it would be cooler out.
Although my goal was to get under 60 minutes, I am in no way disappointed with the result. I knew coming in that I still wasn't quite right after all the racing in February. My confidence just wasn't where I would have wanted and it showed with the constant mental battle going most of the race. The voices in my head were really starting to tick me off as they had for most of the week during training. They were so negative telling me I couldn't do what I wanted. They were probably right. If I would have pushed the pace, things would have gotten not so pleasant.
We camped the weekend in St. Augustine at the KOA on St. Aug Beach. KOAs are so not worth the money. Unfortunately, it was either camp there or nowhere due to the state park being completely booked for the weekend. KOA is so over-priced. Costs more to stay one day than two nights at Anastasia SP. And the park is much nicer and quieter.
We got going early and arived to the race site before 7:00. I had to get my race packet and with over 15,000 runners, wanted to avoid the crowd. Parking was easy. We were in the closest lot to everything.
Met up with Harold for a few minutes which is always nice. It is cool having friends in different parts of Florida.
Lining up to start was easy. There was actually a lot less people in the corral I was in than I expected. I could have entered a lot later and not had to stand there as long. And, used the potty before starting.
The weather was nice and cool. But, with the 8:30 start, was starting to warm up a bit which I was worried about. Thankfully, it didn't feel bad during the race. The start time is really the only complaint I have about the race. This time of year, the weather in Florida can be hot or cool. They should really start no later than 7:30.
Started the race off easy and got right to goal pace of 6:20. Right from the start, I really wasn't confident of holding it. I was actually surprised a couple times to look down at my watch and see I was still on pace. At mile 2 was a draw bridge that wasn't very steep and didn't slow anybody down at that point. From there, ran though quite a few nice neighborhoods with tiny rolling hills. I passed the 5K point right on 20 minutes.
I had the urge to pee at the start of the rae and hoped it would go away as I was running. It didn't. When I made it to 10K, I had lost a bit of time so I stopped at a potty for relief. I figure that this probably saved me a few seconds in the end. My legs felt a bit rejuvinated coming out and I made up most of the time I lost. To still get under one hour, I would have to run a 19:00 5K to finish the race. Knowing that the very large Hart Bridge was coming up, I figured that wouldn't happen. My suspicion was confirmed as my pace slowed on the ascent up the bridge. Just didn't have enough to power over. I was ready for the long downhill to the finish which I took full advantage of. Didn't go as fast as I would have liked, but kept a 6:00 minute pace on the way in.
Unfortunately, Jenny and the kids didn't have good luck with the crowds and barely saw me as I went by.
All in all, a great race. My only suggestion is that the race organisers start the race at 7:30 so it would be cooler out.
Monday, March 14, 2011
What is Happiness?
It's Monday and back at work, so could be happier. This weekend we were camping in one of our favorite places, St. Augustine.
It has become a "tradition" of sorts to get pizza at Pizzalley's on St. George St. They make some of the best pizza you will ever taste! All you have to do to find Pizzalley's is walk down the street and find the guy giving out free samples in front.
You will instantly love the man who is usually outside giving samples. He is one of the friendliest people you will meet. He sings, jokes, and puts a smile on your face.
Sunday, while we were enjoying our pizza, he was asking questions of the kids (and adults). The kids enjoyed it and made them think. When he was done, he told the kids basically how important education is.
In the next boothe, was a man with his Son. When they got up to leave, the man looked over at us and made the statement that the only lesson given was to get a good education so you don't end up working in a pizza joint. That jackwad, kinda ticked me off. I looked at him and said that the pizza guy looks like the happiest man on Earth and I was thinking to myself "go screw yourself"!
Guess one's happiness is another's Hell. I believe that success and happiness is not defined by how much money you make, how big a house you have, the car you drive, etc. I believe a truly successful and happy person is one who is living the life they want and has a few people to love and to love them.
So, I hope you are happy!!
It has become a "tradition" of sorts to get pizza at Pizzalley's on St. George St. They make some of the best pizza you will ever taste! All you have to do to find Pizzalley's is walk down the street and find the guy giving out free samples in front.
You will instantly love the man who is usually outside giving samples. He is one of the friendliest people you will meet. He sings, jokes, and puts a smile on your face.
Sunday, while we were enjoying our pizza, he was asking questions of the kids (and adults). The kids enjoyed it and made them think. When he was done, he told the kids basically how important education is.
In the next boothe, was a man with his Son. When they got up to leave, the man looked over at us and made the statement that the only lesson given was to get a good education so you don't end up working in a pizza joint. That jackwad, kinda ticked me off. I looked at him and said that the pizza guy looks like the happiest man on Earth and I was thinking to myself "go screw yourself"!
Guess one's happiness is another's Hell. I believe that success and happiness is not defined by how much money you make, how big a house you have, the car you drive, etc. I believe a truly successful and happy person is one who is living the life they want and has a few people to love and to love them.
So, I hope you are happy!!
Monday, March 7, 2011
Dud of a training week
Mileage-wise, last week was a complete bust posting only 22 miles. But, after the insane amount of racing in February that included two half-marathons, I needed a week to recoup.
After Gasparilla weekend, I just didn't feel like training. The body felt fine, but I don't usually have such a mental battle just to get out the door. A few outside distractions didn't help the cause. Only managed three runs this week. A 60 minute run, a fartlek, and a short stride workout. The runs themselves were good pace-wise. Mentally, they were a bit torturous.
I had good intentions to get more in. This was supposed to be the first of four weeks of hill training. Didn't feel like it immediately after the weekend. Planned to hit the hill Thursday, but there was a fire somewhere and was real smoky out. Saturday, Tommy had an Odyssey of the Mind competition that turned into an all day thing (his team ended up placing 3rd and going to the state competition, so we are super proud of him for that). I planned to do a 2 hour run Sunday, but decided to not even set the alarm to get up. It has been over a month since I have done a two hour run.
I am looking forward to getting back at it this week. it won't be a big training week due to running the Gate River Run this Saturday. This is one of my goal races, so I am not going to kill the training going in. After this, I have a ten mile race in April and some 5Ks, so should be able to get plenty of quality training in before Steamboat in June.
After Gasparilla weekend, I just didn't feel like training. The body felt fine, but I don't usually have such a mental battle just to get out the door. A few outside distractions didn't help the cause. Only managed three runs this week. A 60 minute run, a fartlek, and a short stride workout. The runs themselves were good pace-wise. Mentally, they were a bit torturous.
I had good intentions to get more in. This was supposed to be the first of four weeks of hill training. Didn't feel like it immediately after the weekend. Planned to hit the hill Thursday, but there was a fire somewhere and was real smoky out. Saturday, Tommy had an Odyssey of the Mind competition that turned into an all day thing (his team ended up placing 3rd and going to the state competition, so we are super proud of him for that). I planned to do a 2 hour run Sunday, but decided to not even set the alarm to get up. It has been over a month since I have done a two hour run.
I am looking forward to getting back at it this week. it won't be a big training week due to running the Gate River Run this Saturday. This is one of my goal races, so I am not going to kill the training going in. After this, I have a ten mile race in April and some 5Ks, so should be able to get plenty of quality training in before Steamboat in June.
Monday, February 28, 2011
Gasparilla Michelob Ultra Challenge Race Review
What a weekend running all four races at Gasparilla as part of the Michelob Ultra Challenge.
I am still surprised how well it went and as I had planned even though I was pretty sick for two days before. My goals coming in was to place top 3 in my age group for the 5K and top 10 overall for the challenge. Met both goals!! Here is the overall results for the challenge:
Neil Clements TEAM# 1138
PLACED 10 WITH A SCORE OF 03:30:30
35138 Neil Clements 2 in MALES 35 TO 39 00:18:52
37138 Neil Clements 5 in MALES 35 TO 39 00:34:28
01138 Neil Clements 36 in MALES 35 TO 39 01:07:22
36138 Neil Clements 15 in MALES 35 TO 39 01:29:48
The first race Saturday morning was the 15K. I had already planned to just run this one at a easy, comfortable pace because I wanted to run a good 5K. It was nice just to run easy, enjoy the scenery and people watch. Ran about marathon pace and finished feeling like it was a training run. Caught up to my friend Brian in the 8th mile and ran him in. He was trying to run near an hour but had stomach issues early. I was sad to have passed our friend Melanie just before. She was running 4th in the women's race but dropped out.
After a 90 minute rest, it was time to run the 5K. It was before this race that I learned that the seeded runners were those with yellow on the race bib. Glad I did as there was 11,000 people lined up. So, I just walked right around the whole lot and entered from the front. The race started at 9:30 and it was hot. I started off a hair fast with a 5:43 1st mile. I got hot quick and slowed accordingly. The 2nd mile wasn't bad at 6:08, but the 3rd mile really sucked at 6:20. That last mile was tough as the breathing was getting harder and I was just trying to keep it under control while preserving myself for the next day's races. In the end, I ran a decent time and finished 2nd in my age group only a few seconds out of 1st. Bummer, better pacing at the start may have changed that. Better to start slower and go faster than faster then fade.
With day one in the books, it was time to rest and refuel for Sunday. Plus, it was a great excuse to eat Jenny's Spaghetti!!
So, after a few short hours of sleep, we were awake at 3:30AM and headed back to Tampa for the 6:00AM half-marathon start.
Depending on how my legs felt, the goal was to give it a rip and see if I could get under 1:30 for the 3rd race in a row. Surprisingly, my legs felt really good when I woke up with no stiffness so it was game on.
The plan was to start out at 6:45 pace and see what happens. In longer races, I usually just start comfortable and let my body dictate. The 1st mile was 6:54 so I figured I wouldn't get down where I wanted and figured I would end up a bit over 1:30. As the race went on, I felt fine and the pace was confortable. The mile splits came down a bit and around mile 8-9, I started doing some mental math. I figured I was going to be really close to 1:30. I picked up the pace into the 6:40s and noticed I was picking up time and picking off other runners ahead of me. Each mile was a little faster than the previous and I ran the last mile in 6:33 which was also my fastest mile of the race. I was so pumped that I made it under 1:30. It feels so great to see 1:29 on the clock.
For the first time, I actually beat my friend Chuck in a longer race. He caught up to me 8 miles in and I figured that was that. Some reason, he slowed down, I passed and left him. He ran a much better 15K than I did, so he he still beat me by a couple minutes in the Challenge standings.
The last race of the weekend was the new "5+3K". In other words, it was an 8K. I think they were trying to market the race to more 5K people to thin out the herds. The only goal I had for this race was to finish, maybe keep the pace under 7:00 and joked that maybe I would get lucky with an age group award. I started out at what felt easy and was enjoying the run running easy at a 6:43 first mile. The race started at 9:00AM and the weather was already hot and nasty. It was pretty bad that they were warning the crowd beforehand about the conditions. After the first mile, I actually kept pretty even splits around 6:56. Unfortunately, the effort to run those paces was getting harder as time passed. The last 2 miles really sucked running into the sun and the cool headwind from the way out gone. I was happy to cross the finish line and elated with how the weekend turned out. Found out later that I placed 5th in my age group for my 2nd award of the weekend.
The walk back to the car was the first time all weekend that my legs actually felt tired, but was fine later and still good today. On the way home, we stopped off at Bo's Ice Cream for a milk shake. I had to reward Jenny and Tommy with something for being such a good crew. I should make them official uniforms or something!
The whole weekend from packet pickup on Friday through the last race Sunday was wonderful. After last year's experience, we easily navigated the crowds and had a great time. The only gripe of the weekend was with the text updates "provided" by Metro PCS during the half-marathon. Jenny didn't get a single update. Same thing happened last year with them as well during the marathon. I don't care how much money Metro PCS is paying Gasparilla as a sponsor, but they need to get rid of them because they suck!!
I am still surprised how well it went and as I had planned even though I was pretty sick for two days before. My goals coming in was to place top 3 in my age group for the 5K and top 10 overall for the challenge. Met both goals!! Here is the overall results for the challenge:
Neil Clements TEAM# 1138
PLACED 10 WITH A SCORE OF 03:30:30
35138 Neil Clements 2 in MALES 35 TO 39 00:18:52
37138 Neil Clements 5 in MALES 35 TO 39 00:34:28
01138 Neil Clements 36 in MALES 35 TO 39 01:07:22
36138 Neil Clements 15 in MALES 35 TO 39 01:29:48
The first race Saturday morning was the 15K. I had already planned to just run this one at a easy, comfortable pace because I wanted to run a good 5K. It was nice just to run easy, enjoy the scenery and people watch. Ran about marathon pace and finished feeling like it was a training run. Caught up to my friend Brian in the 8th mile and ran him in. He was trying to run near an hour but had stomach issues early. I was sad to have passed our friend Melanie just before. She was running 4th in the women's race but dropped out.
 |
| Start of a long, fun weekend. |
After a 90 minute rest, it was time to run the 5K. It was before this race that I learned that the seeded runners were those with yellow on the race bib. Glad I did as there was 11,000 people lined up. So, I just walked right around the whole lot and entered from the front. The race started at 9:30 and it was hot. I started off a hair fast with a 5:43 1st mile. I got hot quick and slowed accordingly. The 2nd mile wasn't bad at 6:08, but the 3rd mile really sucked at 6:20. That last mile was tough as the breathing was getting harder and I was just trying to keep it under control while preserving myself for the next day's races. In the end, I ran a decent time and finished 2nd in my age group only a few seconds out of 1st. Bummer, better pacing at the start may have changed that. Better to start slower and go faster than faster then fade.
With day one in the books, it was time to rest and refuel for Sunday. Plus, it was a great excuse to eat Jenny's Spaghetti!!
So, after a few short hours of sleep, we were awake at 3:30AM and headed back to Tampa for the 6:00AM half-marathon start.
Depending on how my legs felt, the goal was to give it a rip and see if I could get under 1:30 for the 3rd race in a row. Surprisingly, my legs felt really good when I woke up with no stiffness so it was game on.
The plan was to start out at 6:45 pace and see what happens. In longer races, I usually just start comfortable and let my body dictate. The 1st mile was 6:54 so I figured I wouldn't get down where I wanted and figured I would end up a bit over 1:30. As the race went on, I felt fine and the pace was confortable. The mile splits came down a bit and around mile 8-9, I started doing some mental math. I figured I was going to be really close to 1:30. I picked up the pace into the 6:40s and noticed I was picking up time and picking off other runners ahead of me. Each mile was a little faster than the previous and I ran the last mile in 6:33 which was also my fastest mile of the race. I was so pumped that I made it under 1:30. It feels so great to see 1:29 on the clock.
For the first time, I actually beat my friend Chuck in a longer race. He caught up to me 8 miles in and I figured that was that. Some reason, he slowed down, I passed and left him. He ran a much better 15K than I did, so he he still beat me by a couple minutes in the Challenge standings.
 |
| Finishing out a strong half-marathon effort. |
The last race of the weekend was the new "5+3K". In other words, it was an 8K. I think they were trying to market the race to more 5K people to thin out the herds. The only goal I had for this race was to finish, maybe keep the pace under 7:00 and joked that maybe I would get lucky with an age group award. I started out at what felt easy and was enjoying the run running easy at a 6:43 first mile. The race started at 9:00AM and the weather was already hot and nasty. It was pretty bad that they were warning the crowd beforehand about the conditions. After the first mile, I actually kept pretty even splits around 6:56. Unfortunately, the effort to run those paces was getting harder as time passed. The last 2 miles really sucked running into the sun and the cool headwind from the way out gone. I was happy to cross the finish line and elated with how the weekend turned out. Found out later that I placed 5th in my age group for my 2nd award of the weekend.
 |
| Goofing off starting the last race of the weekend. |
The walk back to the car was the first time all weekend that my legs actually felt tired, but was fine later and still good today. On the way home, we stopped off at Bo's Ice Cream for a milk shake. I had to reward Jenny and Tommy with something for being such a good crew. I should make them official uniforms or something!
The whole weekend from packet pickup on Friday through the last race Sunday was wonderful. After last year's experience, we easily navigated the crowds and had a great time. The only gripe of the weekend was with the text updates "provided" by Metro PCS during the half-marathon. Jenny didn't get a single update. Same thing happened last year with them as well during the marathon. I don't care how much money Metro PCS is paying Gasparilla as a sponsor, but they need to get rid of them because they suck!!
 |
| All the hardware... |
 |
| These things are kinda heavy! |
Tuesday, February 22, 2011
Bolt Run Race Review
Race-wise, I had a good race. Unfortunately, the race organizers didn't have such a good day (I will get to this further down).
DISCLAIMER: Don't take my observations of this year's race as a reason not to do the race next year. Yes, there were problems, but I expect next year will go smoothly.
After fighting the unexpected crowds to get our race numbers and only getting about a half mile of warmup, we finally started about 15 minutes late because they had so many people still in line.
I put up a good time of 18:39 good for 1st in my age group and 7th overall. It was a little better than I expected as I trained like normal during the week and had over 40 miles on my legs. My overall effort was pretty comfortable. Only my calves were a bit sore. If not for that, would have put up a much better time.
They always have a decent course that starts in front of the Ice Palace. You loop around, through a couple tunnels, over a small bridge and out onto Bayshore and back. So, you can put up a pretty good time.
No real racing in this one. Once I cleared the people who lined up at the front and gassed themselves in the first half mile, it was just a case of running. Not really anybody to pass and nobody behind me.
My Garmin measured 3.22, but that was due to the tunnels screwing it up. The course is really about 3.13 miles.
Now for the unfortunate issues that plagued the race this year. I believe this was the first year they have used chip timing which you would think would help things go smoothly. Believe it or not, the only races I have been to that got screwed have been those with chip timing. You see, the huge downside to chip timing is race day registrations. This time, they had a huge number of late registrants that had to be manually entered into the computer. Somewhere, it all went wrong. Things got so screwed with timing that they didn't even do the 5 mile awards. As of today (Feb. 22nd), results still are not posted on Cool Running. They did get them up on Active (they are net times and not the actual chip times).
Besides timing, this race had issues from start to finish. We arrived to the race site around 6:15 a few minutes later than normal and there was a huge line for packet pickup. After using the bathroom, we tried to figure out what line to get into as they had pre-registered and race-day registration lined up next to eachother. Then they had a separate line for number pickup. We were running out of time and not knowing what was where, I went to the number pickup line and left Jenny and the kids in the packet line. There were a lot of confused people. Another bonus, they ran out of safety pins for the numbers. Luckily, we have our own supply in the van. it was a good thing we grabbed our packets when we did. They announced to people to pick up the packets after the race. Well, the volunteers unknowingly gave out a lot of shirts to late registrants leaving a lot of pre-registered people without shirts.
For me, the race itself went fine. But, there were issues there as well. Miles were not marked well. I happened to notice the 1 mile mark spray painted on the road but no signs. No big deal with my Garmin. Jenny told me after that they were using foam cups at the water station. No big deal as I don't take water during 5K. Would have been problem if I did. In order to actually get water in your mouth, you have to crush the top of the cup and make a spout, you can imagine what would happen with foam. There was plenty of food and drink at the end including some pretty good pizza that they kept bringing out.
Police did a good job blocking traffic for us and it was fun watching all the POed drivers having to wait.
The timing issues caused the longest wait ever for awards. The race started at 7:00 and the 5K awards didn't start until around 10:30. That is pretty unacceptable.
Another SNAFU that did impact us was the tickets to that night's hockey game that come with each entry. You would think that 5 entries with the same name, in sequential number order would get 5 tickets together. Nope, we ended up with 5 tickets in 3 different sections. They had a ticket upgrade/issues table setup. They wouldn't be able to get 5 tickets together for the night's game so they offered up tickets for Wednesday or Friday. We went with Wednesday vs. Phoenix. Except for screwing up our plans for the night, this sort of works out as we all griped about having to watch the Lightning vs. Panthers which always and did suck. So hopefully the game tomorrow night will be a good one.
I was impressed that there was an email from Kelvin Woodson of the Lightning apologising for the mess when we got home. I was more impressed that he replied to my email within 5 minutes.
The Bolt Run is a good race that got completely blind sided. I am chalking all the oranisational snafus to a fluke and expect that the race will be top notch next year.
Next up for me is Gasparilla weekend where I will run all four races as part of the Michelob Ultra Challenge. Should be fun!
DISCLAIMER: Don't take my observations of this year's race as a reason not to do the race next year. Yes, there were problems, but I expect next year will go smoothly.
After fighting the unexpected crowds to get our race numbers and only getting about a half mile of warmup, we finally started about 15 minutes late because they had so many people still in line.
I put up a good time of 18:39 good for 1st in my age group and 7th overall. It was a little better than I expected as I trained like normal during the week and had over 40 miles on my legs. My overall effort was pretty comfortable. Only my calves were a bit sore. If not for that, would have put up a much better time.
They always have a decent course that starts in front of the Ice Palace. You loop around, through a couple tunnels, over a small bridge and out onto Bayshore and back. So, you can put up a pretty good time.
No real racing in this one. Once I cleared the people who lined up at the front and gassed themselves in the first half mile, it was just a case of running. Not really anybody to pass and nobody behind me.
My Garmin measured 3.22, but that was due to the tunnels screwing it up. The course is really about 3.13 miles.
 |
| Receiving my medal from former Lightning players Dave Anreychuk and Chris Dingman. |
Besides timing, this race had issues from start to finish. We arrived to the race site around 6:15 a few minutes later than normal and there was a huge line for packet pickup. After using the bathroom, we tried to figure out what line to get into as they had pre-registered and race-day registration lined up next to eachother. Then they had a separate line for number pickup. We were running out of time and not knowing what was where, I went to the number pickup line and left Jenny and the kids in the packet line. There were a lot of confused people. Another bonus, they ran out of safety pins for the numbers. Luckily, we have our own supply in the van. it was a good thing we grabbed our packets when we did. They announced to people to pick up the packets after the race. Well, the volunteers unknowingly gave out a lot of shirts to late registrants leaving a lot of pre-registered people without shirts.
For me, the race itself went fine. But, there were issues there as well. Miles were not marked well. I happened to notice the 1 mile mark spray painted on the road but no signs. No big deal with my Garmin. Jenny told me after that they were using foam cups at the water station. No big deal as I don't take water during 5K. Would have been problem if I did. In order to actually get water in your mouth, you have to crush the top of the cup and make a spout, you can imagine what would happen with foam. There was plenty of food and drink at the end including some pretty good pizza that they kept bringing out.
Police did a good job blocking traffic for us and it was fun watching all the POed drivers having to wait.
The timing issues caused the longest wait ever for awards. The race started at 7:00 and the 5K awards didn't start until around 10:30. That is pretty unacceptable.
Another SNAFU that did impact us was the tickets to that night's hockey game that come with each entry. You would think that 5 entries with the same name, in sequential number order would get 5 tickets together. Nope, we ended up with 5 tickets in 3 different sections. They had a ticket upgrade/issues table setup. They wouldn't be able to get 5 tickets together for the night's game so they offered up tickets for Wednesday or Friday. We went with Wednesday vs. Phoenix. Except for screwing up our plans for the night, this sort of works out as we all griped about having to watch the Lightning vs. Panthers which always and did suck. So hopefully the game tomorrow night will be a good one.
I was impressed that there was an email from Kelvin Woodson of the Lightning apologising for the mess when we got home. I was more impressed that he replied to my email within 5 minutes.
The Bolt Run is a good race that got completely blind sided. I am chalking all the oranisational snafus to a fluke and expect that the race will be top notch next year.
Next up for me is Gasparilla weekend where I will run all four races as part of the Michelob Ultra Challenge. Should be fun!
Wednesday, February 16, 2011
New Boston Marathon Qualifications
The Boston Marathon just released the new qualification standards in response to the 8 hour sellout for this year's race. I think they did a good job making it a fair process that rewards the fastest runners. If I don't improve upon my 3:10, then I will get to register on the 5th day for the 2012 race. Based on last year's results, my 3:10 would have been god for 2700 out of over 22,000 finishers, so I should be OK. Below is the new standards.
2012 rolling registration dates
- Day 1 (Sept. 12) - Qualifiers who have met their age and gender qualifying standard (3 hours, 10 minutes for men aged 18-34 and 3 hours, 40 minutes for women 18-34) by a margin of 20 minutes or faster may apply for the marathon.
- Day 3 (Sept. 14) - Qualifiers who have met the standard set for their age/gender by a margin of 10 minutes or faster may apply.
- Day 5 (Sept. 16) - Qualifiers who have met their age/gender qualifying time by a margin of 5 minutes or faster may apply.
- Day 8 (Sept. 19) - Open to all qualifiers to register.
- Day 12 (Sept. 23) - Registration closes for qualified applicants. Registered qualifiers will be notified of their acceptance by Sept. 28.
For 2013, there are new qualifying times
2012 rolling registration dates
- Day 1 (Sept. 12) - Qualifiers who have met their age and gender qualifying standard (3 hours, 10 minutes for men aged 18-34 and 3 hours, 40 minutes for women 18-34) by a margin of 20 minutes or faster may apply for the marathon.
- Day 3 (Sept. 14) - Qualifiers who have met the standard set for their age/gender by a margin of 10 minutes or faster may apply.
- Day 5 (Sept. 16) - Qualifiers who have met their age/gender qualifying time by a margin of 5 minutes or faster may apply.
- Day 8 (Sept. 19) - Open to all qualifiers to register.
- Day 12 (Sept. 23) - Registration closes for qualified applicants. Registered qualifiers will be notified of their acceptance by Sept. 28.
For 2013, there are new qualifying times
| Age Group | Men | Women |
|---|---|---|
| 18-34 | 3:05:00 | 3:35:00 |
| 35-39 | 3:10:00 | 3:40:00 |
| 40-44 | 3:15:00 | 3:45:00 |
| 45-49 | 3:25:00 | 3:55:00 |
| 50-54 | 3:30:00 | 4:00:00 |
| 55-59 | 3:40:00 | 4:10:00 |
| 60-64 | 3:55:00 | 4:25:00 |
| 65-69 | 4:10:00 | 4:40:00 |
| 70-74 | 4:25:00 | 4:55:00 |
| 75-79 | 4:40:00 | 5:10:00 |
| 80+ | 4:55:00 | 5:25:00 |
Marathon Training Week 7 Report
I think this is week 7. Anyway, last week was a bit of a down week only logging 33 miles following last weekend's half marathon. Not sure if it was laziness or a little tired. Did get a couple good runs in. Bailed on my Sunday 16 miler opting to stay in bed. After 3 weeks of lower mileage, mostly due to racing, I am getting in a normal amount of training this week even though I have a race Saturday. The only modification will be Friday doing a little stride workout instead of 60 minutes.
With all the racing this month, I kinda expected the lower miles. So I am just enjoying what training I am doing and having fun at the races.
With all the racing this month, I kinda expected the lower miles. So I am just enjoying what training I am doing and having fun at the races.
Friday, February 11, 2011
Tommy & Chris Perform Solos at FBA Competition
We are really proud of Tommy and Chris. Both received superior rating for their solos. Tommy also did two ensembles fetching a superior and an excellent on the harder piece. Chris had some trouble at the end of his due to being tired from playing all day. The judge was highly impressed that he was able to pick up at the right spot. Tommy was pretty clean during his solo and the judge had many good things to say.
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| Happy and relieved band kids. |
Boston Marathon Elite Field Announced
The 115th Boston Marathon is quickly approaching and the elite field has been announced. The men's field is loaded. I think that at least 5 guys should be together after 20 miles and I wouldn't bet against the winner coming down to a duel between 2-3 at the end. I am not going to bother typing the names, but last year's Boston (who shattered the course record) winner, the NY Marathon winner, Mutai (2nd fastest marathon time last year) as well as 5 other 2:06 guys including Ryan Hall who is giving a go for the 3rd year in a row. I would like to see Hall pop a win, but I dunno about that.
On the women's side, American hopes lie with Kara Goucher who is coming back from having a baby. She ran 2 years ago, I thought she was going to win that one, but she pooped out at the very end. Last year's Boston winner is returning as well. Who knows what will happen. The women's races are wacky. They could be slow, fast or somewhere in between.
I am guessing that the only way we will be able to watch this year is by paying Universal Sports to watch online again. :(
On the women's side, American hopes lie with Kara Goucher who is coming back from having a baby. She ran 2 years ago, I thought she was going to win that one, but she pooped out at the very end. Last year's Boston winner is returning as well. Who knows what will happen. The women's races are wacky. They could be slow, fast or somewhere in between.
I am guessing that the only way we will be able to watch this year is by paying Universal Sports to watch online again. :(
Monday, February 7, 2011
Dade City Half Marathon Race Report
Had a great race Sunday on a very difficult hilly course at the Dade City Half Marathon. This is the first year for this race which was mostly well run. I hope this race comes back next year and more people enter.
I ran this course faster than expected finishing in 1:27:23, 2nd overall, 1st age group and a new half-marathon PR..
Ran the first 9 miles with Anthony, a local 17 year old from Pasco High where Jenny and I graduated from. Did I mention the course is hilly. Living here, I know the roads and ran the first 9 miles of the course two weeks ago so I knew what to expect and planned accordingly. The backside of Frazee hill is like a roller coaster drop. We we actually hit 4:30 pace on the way down, we were flying. I figured Anthony would take off at some point, I was hoping it would be the last mile so I could give a go and race him. But he kept flying at the bottom of the hill and I let him go as I knew I couldn't keep up. He ended up beating me by about 4 minutes, so he was cruising sub-6 minute miles the last four miles. I am happy I ran the race exactly as planned.
The course was enjoyable and fun. It was nice running over hills with fields and cows instead of through boring neighborhoods and buildings. I was amazed at the amount of police they had on the course. Never seen so many. The only time we had to deal with traffic was on Blanton Rd. which didn't surprise me. There was the right amount of aid stations in the correct places. Good live band played at the finish area. The race shirts were good. I ran in it tonight and it was comfortable. Finisher medals were decent and on par with most smaller races. Awards ceremony started pretty much on time. It was so nice being able to go home, shower and eat after finishing and coming back for awards.
A few things about the race I would change or fix. I will go over that stuff later in the post. The Dade City Half Marathon was a good race and I will be back to do it again next year.
I ran this course faster than expected finishing in 1:27:23, 2nd overall, 1st age group and a new half-marathon PR..
Ran the first 9 miles with Anthony, a local 17 year old from Pasco High where Jenny and I graduated from. Did I mention the course is hilly. Living here, I know the roads and ran the first 9 miles of the course two weeks ago so I knew what to expect and planned accordingly. The backside of Frazee hill is like a roller coaster drop. We we actually hit 4:30 pace on the way down, we were flying. I figured Anthony would take off at some point, I was hoping it would be the last mile so I could give a go and race him. But he kept flying at the bottom of the hill and I let him go as I knew I couldn't keep up. He ended up beating me by about 4 minutes, so he was cruising sub-6 minute miles the last four miles. I am happy I ran the race exactly as planned.
The course was enjoyable and fun. It was nice running over hills with fields and cows instead of through boring neighborhoods and buildings. I was amazed at the amount of police they had on the course. Never seen so many. The only time we had to deal with traffic was on Blanton Rd. which didn't surprise me. There was the right amount of aid stations in the correct places. Good live band played at the finish area. The race shirts were good. I ran in it tonight and it was comfortable. Finisher medals were decent and on par with most smaller races. Awards ceremony started pretty much on time. It was so nice being able to go home, shower and eat after finishing and coming back for awards.
A few things about the race I would change or fix. I will go over that stuff later in the post. The Dade City Half Marathon was a good race and I will be back to do it again next year.
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| Off we go over the hills and through the woods... |
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| Anthony and I cresting the hill on Ramsey Rd. |
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| Looking good for the finish. |
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| Getting interviewed after the race. Need to find out where it is going to be. |
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DISCLAIMER: This is a first year race run by the USRA race management company that is in its 2nd year running races. They are putting races in some fantastic areas and I truly hope they are successful. These are things that could be done that I see at better races big and small. So, I am not bashing, these are just my observations that I do for every race I run. There were only about a combined 130 people for the half and 5K races so I know the organizers had to of lost money or barely broke even.
The race was mostly well organised with easy packet pickup and race day logistics.
Aid stations were adequate, but station workers need to be better trained. None of the volunteers were yelling out whether they had water or Gatorade and there was no organisation on who had what like the front person having water and the back person having Gatorade. After the 1st two stations, I started yelling out as I approached that I wanted water so they knew what I wanted and I knew where to get it.
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There was no time clock at the finish. Doesn't seem like a big deal, but some people don't wear watches or run a stop watch.
The medals and shirts were good. The awards for overall and age group winners was surprisingly poor. Neither me nor Anthony (who won) could believe the little acrylic trophies being handed out. Especially for the overall winners. These races cost $60-70, the winners deserve a good quality award for the effort put in. Even the engraved plate was generic and just said Age Group Award Winner with the race logo above. No date, no distinction of what place or age group. These things are a big deal to anybody who wins for the first time or regularly.
The course measured short on both my Garmin and also mapping on MapMyRun site which measured 12.94. It states on the USRA site that the course is certified but did not list a USATF certification number and it was not listed on the USATF site. I hope the course was right or my time doesn't look quite as good. We were running the tangents really well, so not knowing what part of the course was measured could cause the discrepancy.
These are all things that can be easily fixed and I am looking forward to racing again next year. Overall, the Dade City Half Marathon was a good event and I had a great time!
"Natural Running" by Danny Abshire Book Review
The book does a great job examining all facets of how and why to run naturally. One point I would like to make is that this book is not an advertisement for Newton Running shoes. Mr. Abshire only mentions Newton Running a couple times in the whole book. As a devoted wearer of Newton Running shoes, I was worried people could be turned off of the book if they felt like it was just a plug to buys shoes. The book seems written more by a neutral observer rather than the owner of a shoe company.
Like most instructional type books, the first chapter gives a bit of history about Mr. Abshire on how he got started in the business and how his philosophy of natural running was shaped. I found it interesting the he initially learned the principles of foot biomechanics not by running, but by fitting people for snow skis in Colorado.
The next chapters go on to explain what natural running is, evolution of the sport/shoes, how to examine your own running form, explains running gaits, foot biomechanics, physics of running, common running injuries and their causes.
After digesting all the hows and whys to adopt a natural running style as well as running in a minimalistic type of shoe that is light weight with a low ramp angle, you get into the meaty part of the book.
The last 50 pages of the book teaches you how to not just run naturally but gives you the tools to engrain the correct form. First up is a set of basic strength and form drills to perform. The strength drills work the muscles, tendons, etc. that are used in natural running and may be weak if you have been a loping heel striker. You are then given form drills to perform that teach and reinforce the feelings and movements of natural running.
Most books of this type usually end here. But in this book, you are given an 8 week training schedule to help you adopt the skills needed to run naturally. With the combination of strength and form drills mixed in with just a bit of running, you should have a pretty good grasp of the concept if you adhere to the schedule and don't self-sabotage it by running too much or racing. This is not an in-season change you want to make.
The book finishes with a fantastic explanation of the training philosophies of the late, great Arthur Lydiard who has coached several world/olympic champions. Much of his teaching is still used by the best coaches and elite runners. This also happens to be the training I have personally used the last year or so with great results.
So, if you are a heel striker (especially one who fights injuries) or even if you already run with a midfoot/forefoot strike, I recommend reading "Natural Running" as it will help you learn how to run naturally or reinforce what you already know or don't know.
Exercise helps older people drive better
Saw a link to a study that tested the effect of a 3 days a week exercise program on the driving reactions of seniors 55-78 years old. Across the board, drivers were better with exercise.
Here in Zephyrhills, you better keep your head on a swivel to make sure you don't get nailed. Maybe time to go a crusade to get seniors exercising for the sake of the rest of us!
You can read the study HERE.
Here in Zephyrhills, you better keep your head on a swivel to make sure you don't get nailed. Maybe time to go a crusade to get seniors exercising for the sake of the rest of us!
You can read the study HERE.
Wednesday, February 2, 2011
Brooks HVAC Synergy Short II Review
Upon initial inspection, the short are really nice. The shorts are cut nice and fit well. There are two small pockets located on each side of the rear hip and are closed at the top with a small piece of velcro. The inner brief is nice and soft. The only minor and really non-issue I have is the outer material. Unlike the soft Dri-Fit material in Nike shorts, this material is a little bit more rough.
Here is my observation after taking them out for an hour run. The shorts are very comfortable. They move well. It was warm out and they stayed fairly dry. The inner brief felt good on the sensitive parts. The brief didn't bunch up or rub on my inner legs. I also tested how well the pockets can carry gel packets. For marathons, I take 5 gels. I put three in one pocket and two in the other. They fit fine in the pockets. Not all the way in, but good enough they aren't going to fall out either. However, when running, the gels are too heavy and they bounce up and down with each stride. So, I will stick with my Fuel Belt racing belt to carry gels. I then tested with only one gel in each pocket. The gels will fit all the way with the pocket closed. There was no bounce and I didn't notice the gels were there. It is easy to remove the gels on the run even with one hand. This will be great for half-marathons.
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| Pocket located on back hip. Good for holding a gel. |
UPDATE 2/7/11: I used these shorts yesterday at the Dade City Half Marathon. Weather was in the 50s but quite humid so I was soaked by the end. The shorts performed fantastic. Very comfortable, didn't notice them while running. I carried a gel in each of the pockets. The packets fit easily, didn't notice they were there while running, and they were easy to remove when needed.
I highly recommend the Brooks HVAC Synergy II shorts and will continue using them in races.
Tuesday, February 1, 2011
Marathon Training Week 5 Report
January sure did go by quick! This past week, didn't put in as many miles but did have a good race Saturday in Dade City.
For the week, totaled 43 miles. Ended the month with 292 miles just short of my goal of 300. Unfortunately, I was a bit lazy Sunday and didn't go out for a run. Jenny was sick and we all just kind of vegetated. Also had to change the schedule around a bit last week due to weather. I only got in one 90 minute run instead of my usual two. Oh well.
Had a great time on Saturday running the Kumquat Festical 5K in Dade City. Finished 3rd overall, 1st in AG in 18:53. Also got to meet a couple of my Dailymile friends for the first time which is always cool.
This week, I plan on taking it a bit easy to prepare for the Dade City Half Marathon Sunday. It should be a really tough race due to all the hills. I will be interested to see how many people and who shows up to run. It will surely be a good challenge.
Hope everyone has a great week of training or racing!!
For the week, totaled 43 miles. Ended the month with 292 miles just short of my goal of 300. Unfortunately, I was a bit lazy Sunday and didn't go out for a run. Jenny was sick and we all just kind of vegetated. Also had to change the schedule around a bit last week due to weather. I only got in one 90 minute run instead of my usual two. Oh well.
Had a great time on Saturday running the Kumquat Festical 5K in Dade City. Finished 3rd overall, 1st in AG in 18:53. Also got to meet a couple of my Dailymile friends for the first time which is always cool.
This week, I plan on taking it a bit easy to prepare for the Dade City Half Marathon Sunday. It should be a really tough race due to all the hills. I will be interested to see how many people and who shows up to run. It will surely be a good challenge.
Hope everyone has a great week of training or racing!!
Saturday, January 29, 2011
Dade City Kumquat Festival 5K Race Report
Had a great time this morning at the Kumquat Festival 5K in Dade City.
Finished in 18:53, 1st in age group and 3rd overall. Weather was perfect in the low 40s.
We started off pretty fast. Had a few kids from the high school blasted off in front of me. I picked off 3 within a mile and stayed there to finish 3rd.
The course was actually measured correct this year coming in at 3.16 vs. 2.94 last year. We ran farther down the road by the middle school than we have the other years. They have a really good course. You start on a decent hill with a nice down stretch. The first mile is fast. Most of the 2nd mile and into the 3rd is up hill with the last half mile or so downhill.
Medals for 1st place age groups were decent. Sadly, they only gave 2nd and 3rd place ribbons. C'mon guys, pop an extra couple bucks and give everyone medals!
A great thing today was meeting two more of our friends Lisa and Kevin from the Dailymile website. We had a blast hanging out with them!!
Next up is the Dade City Half Marathon next Sunday.
Finished in 18:53, 1st in age group and 3rd overall. Weather was perfect in the low 40s.
We started off pretty fast. Had a few kids from the high school blasted off in front of me. I picked off 3 within a mile and stayed there to finish 3rd.
The course was actually measured correct this year coming in at 3.16 vs. 2.94 last year. We ran farther down the road by the middle school than we have the other years. They have a really good course. You start on a decent hill with a nice down stretch. The first mile is fast. Most of the 2nd mile and into the 3rd is up hill with the last half mile or so downhill.
Medals for 1st place age groups were decent. Sadly, they only gave 2nd and 3rd place ribbons. C'mon guys, pop an extra couple bucks and give everyone medals!
A great thing today was meeting two more of our friends Lisa and Kevin from the Dailymile website. We had a blast hanging out with them!!
Next up is the Dade City Half Marathon next Sunday.
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| Another strong finish. |
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| Posing with my friend Lamonte during awards. |
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| Lisa bringing it in. |
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| PR effort for Kevin!! |
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| 3rd place for Lisa! |
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| And 3rd place for Kevin. On the right holding the baby is John Lachance who was my soccer coach when I was little. |
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| Jenny, me, Kevin and Lisa |
Thursday, January 27, 2011
25th Anniversary of the Challenger Shuttle Explosion Tomorrow
Hard to believe Friday will be the 25th anniversary of that horrible day when the space shuttle Challenger exploded over the skies of Cape Canaveral.
That day was one of my first "where were you when" events. I was in 7th grade at Moore Mickens Middle School in Dade City. I remember walking down the hall during class and someone said the shuttle exploded. We spent the rest of the day in class watching the reports on TV and seeing the video over and over.
That day was one of my first "where were you when" events. I was in 7th grade at Moore Mickens Middle School in Dade City. I remember walking down the hall during class and someone said the shuttle exploded. We spent the rest of the day in class watching the reports on TV and seeing the video over and over.
Monday, January 24, 2011
Marathon Training Week 4 Report - Dade City Half Marathon Course Run
Week four down. 70 miles completed in 6 days of training. After 3 straight weeks without a day off, I took a break Monday and pretty much did nothing on MLK Day except grill steak.
Maybe it was the day off, but the legs actually felt a little heavy on Tuesday's 90 minute run. Wednesday's Fartlek was fun running for an hour with several 10 second pickups that varied in pace from sub-5K to half-marathon pace. Felt better as the week went on running better Thursday and Friday. Did two runs on Saturday with an hour run in the morning with a stride workout of 6 X 200m in the evening.
Sunday's long run was awesome. Pretty chilly out as the temperature was 28 degrees when I started. I decided to run in Dade City following the Dade City Half Marathon course. Had a beautiful moon to light the way and a clear star filled sky. I have driven on these roads since I was little and know how big the hils are, but wanted to get a feel for running them. Know what, they are big! When I saw the course map for this race, I thought the organisers were crazy. The course will be a challenge for me, but I fear for those who run the race not knowing what they are in store for and/or not trained for it. This is definitely not a course for beginners. I will be curious to see how many people are ready to quit at mile 3 after they have already run a couple hills and have the big PHCC hill staring at them. This hill is long and steep with a 7% grade. For "Edward Scissorhands" fans, this is the hill where the castle that Edward lived in was built and filmed at. When they were filming, the hill would be lit up like a Griswold Christmas.
After you hump over that hill, you get a little downhill before some rolling hills. Then you get to come back up turning up Frazee Hill which goes a little higher but isn't quite as steep. The downside of Frazee Hill is a trip (potentially literally). It is steep on the way down. I was going 5 1/2 minute mile on the way down without trying. You can barely stop yourself. I ended my HM course preview by turning around at Powerline Rd. as going further takes you into the not so nice part of town and the course is generally downhill from there on. Of course, I then had to go back up Frazee Hill. From here, it was back down PHCC Hill, up Ramsey Rd, and down St. Joe Rd. into town. Totaled over 15 miles for this run in 2 hours. I checked the time at 13.1 miles and it was 1:42, not bad for a training run. Overall, 7:45 pace for the whole run. The course I had covered at that point was harder the the HM course so I expect somewhere around a 1:30-35 for the actual race.
I am well on my way to covering over 300 miles this monthe as I already have 244 done. 8 more miles and I will beat my miles record for a month.
This weekend starts a busy few weeks. The Kumquat Festival 5K is this Saturday in Dade City followed the next weekend by the Dade City Half marathon. Then a week off from racing before the Bolt Run and Gasparilla races. Will be a demanding February for sure!
Maybe it was the day off, but the legs actually felt a little heavy on Tuesday's 90 minute run. Wednesday's Fartlek was fun running for an hour with several 10 second pickups that varied in pace from sub-5K to half-marathon pace. Felt better as the week went on running better Thursday and Friday. Did two runs on Saturday with an hour run in the morning with a stride workout of 6 X 200m in the evening.
Sunday's long run was awesome. Pretty chilly out as the temperature was 28 degrees when I started. I decided to run in Dade City following the Dade City Half Marathon course. Had a beautiful moon to light the way and a clear star filled sky. I have driven on these roads since I was little and know how big the hils are, but wanted to get a feel for running them. Know what, they are big! When I saw the course map for this race, I thought the organisers were crazy. The course will be a challenge for me, but I fear for those who run the race not knowing what they are in store for and/or not trained for it. This is definitely not a course for beginners. I will be curious to see how many people are ready to quit at mile 3 after they have already run a couple hills and have the big PHCC hill staring at them. This hill is long and steep with a 7% grade. For "Edward Scissorhands" fans, this is the hill where the castle that Edward lived in was built and filmed at. When they were filming, the hill would be lit up like a Griswold Christmas.
After you hump over that hill, you get a little downhill before some rolling hills. Then you get to come back up turning up Frazee Hill which goes a little higher but isn't quite as steep. The downside of Frazee Hill is a trip (potentially literally). It is steep on the way down. I was going 5 1/2 minute mile on the way down without trying. You can barely stop yourself. I ended my HM course preview by turning around at Powerline Rd. as going further takes you into the not so nice part of town and the course is generally downhill from there on. Of course, I then had to go back up Frazee Hill. From here, it was back down PHCC Hill, up Ramsey Rd, and down St. Joe Rd. into town. Totaled over 15 miles for this run in 2 hours. I checked the time at 13.1 miles and it was 1:42, not bad for a training run. Overall, 7:45 pace for the whole run. The course I had covered at that point was harder the the HM course so I expect somewhere around a 1:30-35 for the actual race.
I am well on my way to covering over 300 miles this monthe as I already have 244 done. 8 more miles and I will beat my miles record for a month.
This weekend starts a busy few weeks. The Kumquat Festival 5K is this Saturday in Dade City followed the next weekend by the Dade City Half marathon. Then a week off from racing before the Bolt Run and Gasparilla races. Will be a demanding February for sure!
Friday, January 21, 2011
Phsychology and Running - The Voices
Phsychology...That's a big word, hope I spelled it right!
I read an article at Runner's World on coming up with a mantra to repeat over and over while running/racing but usually when you feel like crap and want to quit. Be strong, relax, anything positive to get your mind off the pain. I admit, I use some of these sometimes. But to me, it is the voices.
It is said that running is 10% physical and 90% mental which I believe is true. Our brain is the beginning and end of everything. We sometimes have to will ourselves to start running, will ourselves to keep running and will ourselves to go faster when we don't think we can.
Confidence is huge. A negative mind is already defeated before starting. I was extremely confident going into my two best marathons. I had good training, good workouts, and good races going in. I toed the starting line knowing I was going to have a good day and looked forward to the journey.
The mental aspect is present all the time whether it be an easy training run or marathon. Here are some of the things that go through my mind when running/racing, enjoy!
I don't ever run with music so I am never distracted from the voices in my head that constantly keep me company. The voices are wonderful entities. They keep me company, they tell me jokes, they inform me how my body feels, they berate me, they encourage me, they tell me to go faster or slower, the voices are my coach and 2nd best friend next to my Wife. The voices are there for me and never let me down.
Running is an interesting activity in that you go through just about every range of emotion possible in a relatively short period of time. Bliss, boredom, pain, agony, defeat, elation, joy.
Marathons are fun in that you get an extended time to deal with everything. Most people don't run marathons very often so it is like the Super Bowl. You hype it up, you have dreams about it, it can take over your life. It was only in my first marathon that I had that "What the Hell am I doing?" feeling. I have learned a lot since then. I don't get nervous at the start of any race. I usually feel ready to go or at least have realistic expectations.
I love the start of a marathon. Everybody is so excited. There is just something in the air, it is a special feeling. The starting gun fires and you are off. You feel great, the legs are light and your mind imagines a great finish. If you paced yourself correctly, the first half flies by. My mind acts different during a race than training. In training, my mind wanders. But in a race, my mind is focused on the task at hand. In the beginning miles, the voices are constantly updating me on how my stride feels, my breathing, and my pace. I catch my voices telling me that I feel good and have to control myself to not go too fast or I will pay later. The voices make sure I take my gels when I should and drink when I am thirsty. Life is good.
Mile 20. The "Wall". I have never actually hit the wall to the point I couldn't move, and I hope I never do. For me, mile 18 or so is where I feel I am running a marathon. Fatigue starts to creep into the legs a bit. I think more than anything, by that point, I have been running for 2 hours and the brain is getting tired as well. As the race goes on, the voices can get nasty. I tell myself to relax, short/easy strides. The legs get stiffer. Hopefully, muscles don't cramp. The voices, they urge me on. "Come on you dumb butt", they scream at me. Not sure what it is, but something keeps me going. Maybe not wanting to waste all the time spent training or I don't want to leave Jenny standing at the finish line wondering where I am at. There are times I think about Jenny. I figure if she could endure all the cancer treatments, then I can surely endure running a few more miles. The voices, they remind me.
The voices, the cuss and yell at me. They know it keeps me going.
Mile 25...Only one little mile to go. The voices yell at me "anybody can run a mile you moron"! The pace picks up, only one mile and I am done.
The finish is in sight..."Faster, faster" the voices shout out. "All the people are clapping for you, don't puke"! "Yes, we did it!", the voices exclaim. The voices did their job, they got me through. I am tired but not out of it. The voices congratulate me then they scream out, "Where's our chocolate milk"!!
The voices are amazing invisible creatures that live inside our heads. They are always there. They are there to listen, give advice, entertain and encourage. So, shut off the music and all other distractions so you can listen to your voices.
I read an article at Runner's World on coming up with a mantra to repeat over and over while running/racing but usually when you feel like crap and want to quit. Be strong, relax, anything positive to get your mind off the pain. I admit, I use some of these sometimes. But to me, it is the voices.
It is said that running is 10% physical and 90% mental which I believe is true. Our brain is the beginning and end of everything. We sometimes have to will ourselves to start running, will ourselves to keep running and will ourselves to go faster when we don't think we can.
Confidence is huge. A negative mind is already defeated before starting. I was extremely confident going into my two best marathons. I had good training, good workouts, and good races going in. I toed the starting line knowing I was going to have a good day and looked forward to the journey.
The mental aspect is present all the time whether it be an easy training run or marathon. Here are some of the things that go through my mind when running/racing, enjoy!
I don't ever run with music so I am never distracted from the voices in my head that constantly keep me company. The voices are wonderful entities. They keep me company, they tell me jokes, they inform me how my body feels, they berate me, they encourage me, they tell me to go faster or slower, the voices are my coach and 2nd best friend next to my Wife. The voices are there for me and never let me down.
Running is an interesting activity in that you go through just about every range of emotion possible in a relatively short period of time. Bliss, boredom, pain, agony, defeat, elation, joy.
Marathons are fun in that you get an extended time to deal with everything. Most people don't run marathons very often so it is like the Super Bowl. You hype it up, you have dreams about it, it can take over your life. It was only in my first marathon that I had that "What the Hell am I doing?" feeling. I have learned a lot since then. I don't get nervous at the start of any race. I usually feel ready to go or at least have realistic expectations.
I love the start of a marathon. Everybody is so excited. There is just something in the air, it is a special feeling. The starting gun fires and you are off. You feel great, the legs are light and your mind imagines a great finish. If you paced yourself correctly, the first half flies by. My mind acts different during a race than training. In training, my mind wanders. But in a race, my mind is focused on the task at hand. In the beginning miles, the voices are constantly updating me on how my stride feels, my breathing, and my pace. I catch my voices telling me that I feel good and have to control myself to not go too fast or I will pay later. The voices make sure I take my gels when I should and drink when I am thirsty. Life is good.
Mile 20. The "Wall". I have never actually hit the wall to the point I couldn't move, and I hope I never do. For me, mile 18 or so is where I feel I am running a marathon. Fatigue starts to creep into the legs a bit. I think more than anything, by that point, I have been running for 2 hours and the brain is getting tired as well. As the race goes on, the voices can get nasty. I tell myself to relax, short/easy strides. The legs get stiffer. Hopefully, muscles don't cramp. The voices, they urge me on. "Come on you dumb butt", they scream at me. Not sure what it is, but something keeps me going. Maybe not wanting to waste all the time spent training or I don't want to leave Jenny standing at the finish line wondering where I am at. There are times I think about Jenny. I figure if she could endure all the cancer treatments, then I can surely endure running a few more miles. The voices, they remind me.
The voices, the cuss and yell at me. They know it keeps me going.
Mile 25...Only one little mile to go. The voices yell at me "anybody can run a mile you moron"! The pace picks up, only one mile and I am done.
The finish is in sight..."Faster, faster" the voices shout out. "All the people are clapping for you, don't puke"! "Yes, we did it!", the voices exclaim. The voices did their job, they got me through. I am tired but not out of it. The voices congratulate me then they scream out, "Where's our chocolate milk"!!
The voices are amazing invisible creatures that live inside our heads. They are always there. They are there to listen, give advice, entertain and encourage. So, shut off the music and all other distractions so you can listen to your voices.
Tuesday, January 18, 2011
Marathon Training Week 3 Report
Big mileage this week. 80 miles total is the 2nd most miles for a week. Monday, Tuesday, and Wednesday felt great running comfortable marathon pace Mon. & Wed. 7:09 & 7:06 pace. Tuesday was 90 minutes at 7:45 pace and felt really good. Thursday's 90 minute run was a bit of a drag only running 8:15 pace. That run just seemed to take forever and had all the negative thoughts in my head during the run. Friday's hour run was OK but felt sluggish at 7:50 pace.
Over the weekend, racked up a lot of milege. For the first time in months, I ran an hour on the treadmill in the morning. Just guessed the pace at 8:00 since speed and mileage is way off. I had the treadmill set at 6.5 MPH. I had my HR monitor on and hung around 135 for the whole run, so 8:00 minute pace is ballpark for that effort. Went out Saturday night for a second hour of running and felt great. I ran a slightly hilly course which felt nice at a 7:33 pace.
I planned to do the Le Heup Hill run Sunday morning, but didn't make it out of bed. Ran in town at noon instead. Put in 16 miles at 7:44 pace. The first hour felt easy. The 2nd hour slowly declined as it felt like my energy was dropping. The legs felt OK throughout. It was one of those runs where the pace stayed at 7:45 even if i tried to go slower. It is wierd sometimes when you try to slow down but end up going faster. Guess that is what happens when you relax and take easy/shorter strides.
With 2 weeks left in January, I am already at 174 total miles and should easily beat my one month mileage record. Trying to get as many miles as possible in this month. February is crammed with races so I won't be able to string as many miles together.
Over the weekend, racked up a lot of milege. For the first time in months, I ran an hour on the treadmill in the morning. Just guessed the pace at 8:00 since speed and mileage is way off. I had the treadmill set at 6.5 MPH. I had my HR monitor on and hung around 135 for the whole run, so 8:00 minute pace is ballpark for that effort. Went out Saturday night for a second hour of running and felt great. I ran a slightly hilly course which felt nice at a 7:33 pace.
I planned to do the Le Heup Hill run Sunday morning, but didn't make it out of bed. Ran in town at noon instead. Put in 16 miles at 7:44 pace. The first hour felt easy. The 2nd hour slowly declined as it felt like my energy was dropping. The legs felt OK throughout. It was one of those runs where the pace stayed at 7:45 even if i tried to go slower. It is wierd sometimes when you try to slow down but end up going faster. Guess that is what happens when you relax and take easy/shorter strides.
With 2 weeks left in January, I am already at 174 total miles and should easily beat my one month mileage record. Trying to get as many miles as possible in this month. February is crammed with races so I won't be able to string as many miles together.
Friday, January 14, 2011
Garmin GTU 10 Tracking Device Coming Soon
The device provides real-time location tracking that can be seen on Garmin's site. You can also set "Geofences" that provide a virtual boundry. If the device goes outside the boundry, a text is sent to a designated person. This device tracks anything you can attach it to...Kids, animals, runners, etc.
The only minor issue I see is that it runs over AT&T's wireless network, so hopefully it works. The other factor is ongoing cost which turns out to be reasonable. You receive the first year of service free, then pay $49.95 per year renewal, so that's not bad. You can pre-order one of these now on Amazon, they retail for $200. I might go ahead and pick one up as it would serve as piece of mind to know that somebody else knows if I am laid out in a ditch somewhere and can come get me.
Tuesday, January 11, 2011
Marathon Training Week 2 Report
Another good week complete. For not taking any days off, the legs feel pretty good which means I must be doing my easy runs easy enough. For the first 10 weeks, training is pretty much the same week to week as I am in a base building phase that consists of all aerobic running. The only difference this week was a Wednesday Fartlek that was an hour easy run with several 10 second periods of sprinting. It was a fun workout. Because the sprints were only 10 seconds, it isn't enough time at fast speed to touch the anaerobic system. This workout is great in that it produces fast turnover, betters running form, and helps get more comfortable at faster pace.
Due to racing Saturday, I did my pre-race workout Friday night which consists of a jogging with 6 X 200m strides at 5K pace with 100m rest jog. This workout total about 30 minuts and 4 miles of running.
Saturday, I ran the MADD Dash 5K at Al Lopez Park in Tampa. Did well and won my age group, but was a little slower than I was planning. I chalk it up to all the training miles. This is actually good, by underperforming the race a bit, means I have been putting in good efforts during training. For most 5Ks this cycle, I am planning not to break training for them so I will be going in on tired legs. The other difference is that I am running more workouts at marathon pace. Last cycle, I was running all runs during the conditioning phase about the same easy pace.
Sunday, I didn't get up in the morning so I ended up running in the afternoon. With a good week of miles and the race the previous day, decided I would just run about 90 minutes and ended up getting in 11 miles at a pretty good pace.
One weird thing this week. I ran Saturday night and something in my stride changed which happens from time to time and is usually for the better. Just felt like my foot strike was more underneath me with a soft mid-forefoot landing. Overall balance felt good and seemed to have a tad more knee bend.
This week should be another big mile week.
Due to racing Saturday, I did my pre-race workout Friday night which consists of a jogging with 6 X 200m strides at 5K pace with 100m rest jog. This workout total about 30 minuts and 4 miles of running.
Saturday, I ran the MADD Dash 5K at Al Lopez Park in Tampa. Did well and won my age group, but was a little slower than I was planning. I chalk it up to all the training miles. This is actually good, by underperforming the race a bit, means I have been putting in good efforts during training. For most 5Ks this cycle, I am planning not to break training for them so I will be going in on tired legs. The other difference is that I am running more workouts at marathon pace. Last cycle, I was running all runs during the conditioning phase about the same easy pace.
Sunday, I didn't get up in the morning so I ended up running in the afternoon. With a good week of miles and the race the previous day, decided I would just run about 90 minutes and ended up getting in 11 miles at a pretty good pace.
One weird thing this week. I ran Saturday night and something in my stride changed which happens from time to time and is usually for the better. Just felt like my foot strike was more underneath me with a soft mid-forefoot landing. Overall balance felt good and seemed to have a tad more knee bend.
This week should be another big mile week.
Monday, January 10, 2011
MADD Dash 5K Race Report
Saturday was the MADD Dash 5K held at Al Lopez Park in Tampa. Beautiful morning for a race with cool temperatures making it quite comfortable. I was curious how I would do in this one because I did not alter my training other than doing an easy stride workout the night before. So, that week alone, I had almost 50 miles of training on my legs. I knew in warmup that I wasn't going to be able to get the time I was wanting to go after. I was hoping to lower my PR as Al Lopez Park is the perfect course to PR on. The legs just weren't as fresh as I would have liked, but I expected that.
The plan was to run the first mile in 5:50 which is what I did. Unfortunately, I could not hold it and ran 6:11. I pretty much took the gas off for the 2nd mile to make sure I would have a good 3rd mile. I am very happy I was able to pick it up for the 3rd mile in 6:03. I finished the race in 18:43. It was good for 1st in my age group.
With all the training, I am pleased with the time. I now know that I can run a good time and keep the training load up. It is more important at this time to keep the training going than posting slightly better times in local 5Ks. Some point here, I will pick out a 5K for a PR attempt and adapt that week's training accordingly.
Didn't seem like as many people ran this race as last year. Same exact trophies and I think the shirts were the same as well. I like when races change things up year to year. One little hiccup with a volunteer during the race. The lady directing runners down the path to the finish tried to send the lead group I was in down the path on the 1st lap of the park. Everyone pretty much ignored her and I told her that we go down the path on the 2nd lap. Other than that, it was an enjoyable race with good bananas and bagels to eat after.
The plan was to run the first mile in 5:50 which is what I did. Unfortunately, I could not hold it and ran 6:11. I pretty much took the gas off for the 2nd mile to make sure I would have a good 3rd mile. I am very happy I was able to pick it up for the 3rd mile in 6:03. I finished the race in 18:43. It was good for 1st in my age group.
With all the training, I am pleased with the time. I now know that I can run a good time and keep the training load up. It is more important at this time to keep the training going than posting slightly better times in local 5Ks. Some point here, I will pick out a 5K for a PR attempt and adapt that week's training accordingly.
Didn't seem like as many people ran this race as last year. Same exact trophies and I think the shirts were the same as well. I like when races change things up year to year. One little hiccup with a volunteer during the race. The lady directing runners down the path to the finish tried to send the lead group I was in down the path on the 1st lap of the park. Everyone pretty much ignored her and I told her that we go down the path on the 2nd lap. Other than that, it was an enjoyable race with good bananas and bagels to eat after.
 |
| Coming into the finish. |
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| Quick pose with my 1st place age group trophy. |
Friday, January 7, 2011
Marathon Hydration-So Easy, a Caveman Invented It!
Marathon/exercise hydration, the way people stress about getting enough fluids, you would think that there is some kind of water shortage. If you listen to sports drink makers, water bottlers and others who razzle dazzle you with their "scientific" studies, we should all be downing gallons of liquid a day. So, if you subscribe to this thinking then don't forget your water bottle as you will need a drink when you get out of the chair.
I admit, when I started to run marathons, I worried about proper hydration. Who wouldn't? All over the place, "experts" tell us to drink 4-8 ounces every 15-20 minutes or you should replace enough fluids that you weigh the same after a run as you did before. During my first marathon I was sloshing, using the bathroom a lot, crash and burned. Thankfully, I like to research for better ways.
What changed my mid about hydration was gained from the Science of Sport blog by Drs. Ross Tucker and Jonathon Dugas, both exercise physiologists. With pages of scientific data to back up their claims, marathon hydration comes down to the most elemental concept...Drink to thirst!
That's right, our bodies seem to be smart enough that it tells us when to drink. But what about electrolytes? Apparently, our bodies regulate that too without us worrying about it. Drinking to thirst takes care of it. What if I sweat alot? Don't I lose a ton of sodium and that will increase my risk of cramping? Short answer, no. As you sweat, the sodium concentration in your blood actually goes up. When the body's sodium concentration does get a little high, the thirst mechanism kicks in and you drink to create balance again. Pretty smart and simple, huh?
Another study you can read about HERE also states that drinking to thirst seems to be the way to go. A study of marathoners found that those who lost the most weight during a marathon actually were the fastest. My thought on this one is that the faster marathoners end up not getting as much fluid simply because they are going fast making it harder to grab and get down at aid stations.
So why would sports drink makers tell us all this stuff if it isn't necessarily true? I guess because they want our money. These companies spend big bucks on "scientific studies" and advertising to get us to buy their drinks. And why do pro athletes tell us how great the stuff is? They get paid to. I don't think a pro athlete in any sport would mention any specific brand of sports enhancement product unless they are getting paid or the stuff for free. I don't doubt that some of the recovery drinks and other brews work, but I seriously doubt they work any better than anything you can buy cheap at the grocery store.
Here is how I hydrate during a marathon. First of all, I come into the race well hydrated. The pee test will tell you if you are hydrated enough (pale yellow is about right). If you are peeing your brains out before the race, you are definitely over-hydrated. The day before a marathon, I drink a little more than normal but not by much. The morning of the marathon, I have 2 cups of coffee with my breakfast about 3 hours before. I then just carry a bottle water to sip on right up to the starting gun. Usually, one bathroom stop before the race. During the race for the first 16 miles or so, I will take a cup of water at each aid station. At stations after I take a gel, I make sure to drink the full cup. Beyond 20 miles, I am usually grabbing a cup of water and a cup of sports drink or more with some getting dumped over my head. Even after 20 miles, everything is to thirst. I will take Gatorade after a while mostly for the flavor. After the race, I have a big bottle of chocolate milk. Chocolate milk quenches any thirst I have and immediately puts me on the fast track to recovery as it has just the right mix of carbs and protein. Chocolate milk is the best, tastiest and cheapest recovery drink you can get.
Back to cramping. We are told that low electrolytes are responsible for cramping. Sodium is the one mostly noted, hence why they tell us to drink sports drinks etc. Nobody knows for sure why we cramp. Electrolytes may well be responsible, but I believe it is calcium and potassium not sodium as it is calcium and potassium that are major players in muscle contraction and relaxation. Before my last marathon, I took in extra calcium and potassium the week leading up to. Even though it was a warmer than ideal day, I never came close to cramping for the first time. I will write more about potassium/calcium loading another day.
In the end, I guess some things are so easy a Caveman can do it!
I admit, when I started to run marathons, I worried about proper hydration. Who wouldn't? All over the place, "experts" tell us to drink 4-8 ounces every 15-20 minutes or you should replace enough fluids that you weigh the same after a run as you did before. During my first marathon I was sloshing, using the bathroom a lot, crash and burned. Thankfully, I like to research for better ways.
What changed my mid about hydration was gained from the Science of Sport blog by Drs. Ross Tucker and Jonathon Dugas, both exercise physiologists. With pages of scientific data to back up their claims, marathon hydration comes down to the most elemental concept...Drink to thirst!
That's right, our bodies seem to be smart enough that it tells us when to drink. But what about electrolytes? Apparently, our bodies regulate that too without us worrying about it. Drinking to thirst takes care of it. What if I sweat alot? Don't I lose a ton of sodium and that will increase my risk of cramping? Short answer, no. As you sweat, the sodium concentration in your blood actually goes up. When the body's sodium concentration does get a little high, the thirst mechanism kicks in and you drink to create balance again. Pretty smart and simple, huh?
Another study you can read about HERE also states that drinking to thirst seems to be the way to go. A study of marathoners found that those who lost the most weight during a marathon actually were the fastest. My thought on this one is that the faster marathoners end up not getting as much fluid simply because they are going fast making it harder to grab and get down at aid stations.
So why would sports drink makers tell us all this stuff if it isn't necessarily true? I guess because they want our money. These companies spend big bucks on "scientific studies" and advertising to get us to buy their drinks. And why do pro athletes tell us how great the stuff is? They get paid to. I don't think a pro athlete in any sport would mention any specific brand of sports enhancement product unless they are getting paid or the stuff for free. I don't doubt that some of the recovery drinks and other brews work, but I seriously doubt they work any better than anything you can buy cheap at the grocery store.
Here is how I hydrate during a marathon. First of all, I come into the race well hydrated. The pee test will tell you if you are hydrated enough (pale yellow is about right). If you are peeing your brains out before the race, you are definitely over-hydrated. The day before a marathon, I drink a little more than normal but not by much. The morning of the marathon, I have 2 cups of coffee with my breakfast about 3 hours before. I then just carry a bottle water to sip on right up to the starting gun. Usually, one bathroom stop before the race. During the race for the first 16 miles or so, I will take a cup of water at each aid station. At stations after I take a gel, I make sure to drink the full cup. Beyond 20 miles, I am usually grabbing a cup of water and a cup of sports drink or more with some getting dumped over my head. Even after 20 miles, everything is to thirst. I will take Gatorade after a while mostly for the flavor. After the race, I have a big bottle of chocolate milk. Chocolate milk quenches any thirst I have and immediately puts me on the fast track to recovery as it has just the right mix of carbs and protein. Chocolate milk is the best, tastiest and cheapest recovery drink you can get.
Back to cramping. We are told that low electrolytes are responsible for cramping. Sodium is the one mostly noted, hence why they tell us to drink sports drinks etc. Nobody knows for sure why we cramp. Electrolytes may well be responsible, but I believe it is calcium and potassium not sodium as it is calcium and potassium that are major players in muscle contraction and relaxation. Before my last marathon, I took in extra calcium and potassium the week leading up to. Even though it was a warmer than ideal day, I never came close to cramping for the first time. I will write more about potassium/calcium loading another day.
In the end, I guess some things are so easy a Caveman can do it!
Wednesday, January 5, 2011
National Spaghetti Day
Happy National Spaghetti Day! That's right, the greatest carb packed dish ever is celebrated each year on January 4th. To celebrate Jenny is fixing up her special sauce for dinner tonight.
"An Ode to Spaghetti"
Oh spaghetti, you are cheap and simple to make.
For granted you I will never take
It is you that helps me leave most others in my wake
Your carbs are oh so divine
Nights before a race it is on you I dine
You provide the fuel I need to run
Without you, running would be no fun
So thank-you mighty spaghetti
In your honor I throw confetti!
"An Ode to Spaghetti"
Oh spaghetti, you are cheap and simple to make.
For granted you I will never take
It is you that helps me leave most others in my wake
Your carbs are oh so divine
Nights before a race it is on you I dine
You provide the fuel I need to run
Without you, running would be no fun
So thank-you mighty spaghetti
In your honor I throw confetti!
Tuesday, January 4, 2011
Marathon Training Week 1 Report
Week one of training for the Steamboat Marathon is in the books. I totaled 73 miles for the week and 7 days of running. This is the first week of a 2 month base building phase. All workouts are based on time and effort not pace. Included was Monday and Friday runs of an hour at current marathon pace. 7:05 for Monday and 7:08 for Friday. Tuesday and Thursday are longish run days of 1.5 hours. These days are harder for me not because of the length but they sometimes drag a little with the slower pace and the legs just usually feel a little sluggish after the harder efforts. Wednesday was an hour at 1/2 effort of 7:29 pace over a hilly course. That run felt easy and was enjoyable. Sunday is when I do my long runs of 2 hours. With Steamboat being in the mountains, I am planning to do most of these runs on terrain that simulates the course ie. hills. For this run, I mapped out the hardest 16 mile course possible. The course is nothing but hills with the biggest being Le Heup Hill that is a 200 ft climb at 7% grade. The course was an out and back so did all the hills twice. Had a better run than I expected and ran a much faster pace than I planned or thought possible running 7:45 pace while keeping my avg. heart rate at 142.
Next week is the MADD Dash 5K at Al Lopez Park in Tampa so I will probably tinker with this week's training a bit but plan to keep mileage pretty much the same.
Next week is the MADD Dash 5K at Al Lopez Park in Tampa so I will probably tinker with this week's training a bit but plan to keep mileage pretty much the same.
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