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.

Another strong finish.

Posing with my friend Lamonte during awards.

Lisa bringing it in.

PR effort for Kevin!!

3rd place for Lisa!

And 3rd place for Kevin. On the right holding the baby is John Lachance who was my  soccer coach when I was little.

Jenny, me, Kevin and Lisa

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.

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!

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.

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.

Garmin GTU 10 Tracking Device Coming Soon

Jenny doesn't like it when I take to the roads for my runs. Just a couple months ago, I opined that we need a little tracking device that all she has to do is look on the computer and she can see where I am at in real time. Well, Garmin had the same thought as well. They will soon be releasing the GTU 10 tracking device. As you can see in the picture, it is tiny so it wouldn't be a bother to wear.

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.

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.

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.

Coming into the finish.

Quick pose with my 1st place age group trophy.

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!

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!

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.

Cadbury Marathon - Great Reason to Travel to Australia

I have always wanted to travel to Australia and now have another reason to do so. This trip would combine 3 of my loves in life. Travelling with Jenny, running a marathon wherever we travel to and Cadbury's Chocolate. That's right, each January, the Cadbury Marathon is run in Tasmania. It is the only marathon that starts and finishes at a Cadbury factory!!! Wonder if they give out one of the big chocolate bars when you cross the finish? Now that is recovery food. And it wouldn't be right if the finishers medal didn't look like a chocolate bar also. So, this marathon is now officially on my list of marathons to run. Follow the link to check out more infor on the race. http://www.cadburymarathon.com.au/