Wednesday, September 30, 2009

Flu Season is Here

The whole family has come down with the flu, including myself. As much as I would like to run Friday night in Lewisburg, it has been my experience this year if I am feeling less than 100% for a race, I do not perform well.

I have been losing weight because of the flu. I am down to 183 pounds.

I would like to save my energy for the one mile race in Manheim next wednesday evening. I'd like to complete the mile in 6 minutes and 35 seconds. A great time for a part-time runner like myself, but I need to be running at a 5 minute and 15 second mile clip to be among the fastest runners in my age group.

I have been getting shin splits on my runs lately because my sneaker cushioning has all but worn out. I have about 350 miles of running logged on these sneakers. The uppers of the sneakers as well as the soles look great. I probably could get a few more miles out of these by putting in a new insole. (a.k.a., insert, footbed, orthotic, sockliner)


Tuesday, September 29, 2009

Friday Night Race At Bucknell U

While searching for races to run this October I found a website called GetSetPA. It's billed as 'what's happening in Pennsylvania Active Sports.' The town of Lewisburg Pa is hosting a five kilometer race this Friday night at 8:00 pm. The URL is http://www.lewisburgtriathlon.com/lewisburglights5k/

I am intrigued by the prospect of running at night under the lights, barring cold temperatures and windy conditions. The course is a two loop course, i.e., you run the same roads twice. This should help in pacing for the run.

For my last two mile run, I ran the first mile in about 6:45 and the second mile in about 7:45. If I were able to run the third mile in about 8:30 I would be able to set a PR. It is imperative I learn to appreciably slow down on the first mile. If I averaged 7:30 mile paces for each mile I would have an awesome personal 5k time.

This running season is fast coming to a close. I recently applied for a temporary warehouse job to help pay off our credit cards and save some cash for Christmas so I do not anticipate having the time to do competitive runs for quite some time. It appears running will not pick up again until late April of 2010.

Monday, September 28, 2009

Paxton Fest 2 Mile Run Results

Saturday morning was slightly chilly, temperatures in the upper 50's and cloudy. There was no wind to speak of. rain was in the forecast, but no until later in the afternoon. My sons were both sick with the flu and stayed home for this race. I arrived in Harrisburg around 8:00 am. The packet pickup was in the basement of the six story brick building. The Paxton House is an assisted daily living facility for people of all ages.

I was very impressed with the goodie bag for this race. The race bibs were attractive Reebok race bibs. I was #285 for this race. A live band was playing and there was an overall festive atmosphere for the race.

Many of the residents of the home were in attendance. Personally, seeing the residents humbled me and made me feel more grateful for what my family and I have in terms of health.

Because I had altered my running style during training to minimize the groin pain I had been suffering from since Labor Day, I found myself with a left calf muscle which was very stiff. The muscle felt like there was a knot tied in the muscle. I was able to stretch and warm up the calf muscle sufficiently to run. I was hoping the muscle would relax as I ran.

This was a smaller race, maybe a hundred runners. I was excited to run this race because it was a shorter, less physically demanding race. I have become more physically fit this year, but need to work on my longer distance conditioning next year.

Typically when I run I see the lead runners for a few hundred yards and then they disappear into the distance ahead of me. This was the second race where I was able to hang near the front of the pack for about a half mile.

I tried to hold back slightly for the first mile, but the majority of it was downhill. I ran the first mile of this race in 6 minutes and 43 seconds, some 10 seconds faster than my one mile Milller's Mutual race in mid July. The first and last half miles of the race are run on roads while the middle mile is run through a small park. All of the route is paved.

I ran the second mile in 7 minutes and 46 seconds. The last mile is a small uphill climb. Once again I tired at the end, but I managed to eclipse my pre-race goal time by one second, finishing at 14 minutes and 29 seconds. This equates to averaging 7 minutes and 15 second per mile. I finished 21st in this race, my best place showing of the year.

After the race there was a prize raffle. I won the first prize drawn, a basket of good from the Hershey Pharmacy. One of the items within the basket was a game where you arrange words printed on magnets to make unique sentences. My eldest son Dylan loved this game.

Thursday, September 24, 2009

Paxton Fest 2 mile run

I must confess I have never heard of this event in the many years I have lived in the Harrisburg area. There will be a festive atmosphere for this event as there will be kids activities , live music, chicken being grilled over open pits, tractor rides and a large walking contingency.

If I had to map out my internal gearing power curve it would drop off considerable after two and a half miles. I am anxious to run this race because I believe I can turn in a decent time.

At my last 5K (3.1 mile) race in Myerstown, I ran the first mile in 7 minutes and 5 seconds followed by a second mile pace of 7 minutes and 57 seconds. At the two mile split I recorded a 15:02 time.

I would like to break 14 minutes and 30 seconds for this race. This means I need to average less than 7 minutes and 15 seconds for each of the two miles. Because I always come out of the gates too quickly, I feel confident I can run the first mile in under 7:15. The issue will be do I have enough in the tank left to complete the second mile in under 7:15.

I often refer to the http://www.mcmillanrunning.com website to get a gauge as to how fast I can run distances I have not run to date. You type in a time of a race length you have run and the website extrapolates times for a multitude of other distances. Based upon my last race, this website predicts a 14:35 time for a two mile race.

I have not seen this course and allegedly about 3/4's of a mile may be run on grass or a dirt trail. I am not sure how level the course will be although I have read the finish is a slight uphill run. There's a definite advantage to being familiar with a course because it helps you to meter you energy during the run.

Monday, September 21, 2009

8th Annual Forever Friends 5K results

The weather was perfect for a run, sunny and in the mid 70's with no wind. Elco High school resides in Myerstown on the eastern end of Lebanon county and I live in the westernmost portion of the county. It took a little over a half hour to get to the high school for this 1 PM starting time run. It was as bear finding the school because it's located nearly a mile off of route 501 and not visible from the road. There were no signs on route 501 at the turnoff for the school. I was hoping for a 'Home of the Elco Raiders' sign somewhere with an arrow pointing down Elco road. I guess they figure every who needs to know where the high school is located already knows the location.

Upon arriving around 12:15 I was impressed by the sheer enormity of the high school campus. The school is located on acres and acres of fields surrounded by fields. I wrestled and played football in high school and have no recollection of ever traveling to the Elco school. I was also impressed by the turnout for this event. This event is definitely held in high regards by the Myerstown community.

The event headquarters was located near the entrance of the football stadium. I began to stretch and warm up on the synthetic track circling the stadium and found my groin pull was not going to cooperate fully. I had to alter my stride to minimize the groin pain. As with most runners, I land with my heels first. I had to alter my stride by landing on the extreme outer edge of my left heel, in a bow-legged fashion. This resulted in a unique post race calf strain due to my altered gait.

The woman running the event, Alice Wagner, had lost her son several years ago and gave an emotional pre-race address to the runners thanking them for participating. I can't imagine losing one of my sons. While I believe psychologists would advocate moving on after such a tragic event, in reality, I would find it difficult to ever fully heal from a loved one's death.

This run contained an interesting mix of runners and walkers for this 5K race. There was a substantial walking contingency for this run. It did not detract from the race in any way. I learned from my last race in Hershey to move up in the front tier of runners at the starting line to avoid playing bumper pool with slower runners at the beginning of the run.

The starter's gun went off around 1:15 PM and I proceeded to run like a rabbit with his tail on fire for the first half kilometer. I had set up my watch to record ten split times, at half kilometer intervals. I ran a 2:00 even pace for my first recorded split time. It's a matter of simple math to take ten 0.5K splits at 2 minutes each to finish with a 5K time of 20 minutes.

I have a major problem at this point in the race already. I can't run a 2 minute half kilometer split ten times consecutively. It was an awesome feeling though to be running with the leaders for what amounted to be a distance of about one lap around a running track.

I had to pull back and put on the brakes to conserve energy. I ran a 7:05 first mile. Again, a great split for me, but at my current fitness level, not sustainable. I reached he second mile at 15:02, logging a 7:57 second mile pace. My last mile pace was 8:26. While I am disappointed my pace drops off so precipitously as I run, I view this as potential for improvement next year if I train harder.

I finished with an official time of 23:41, a very good time for myself. I finished 26th out of 211 runners & walkers. By my Garmin GPS Forerunner watch, the race route was only 4.87 kilometers long. My actual 5K time would have been slightly over 24 minutes if the race was exactly five kilometers long. My bib number for this race was #21 and they used the RoadID.com bibs for this race.

It was a fun day to run as summer is coming to a close and fall is on the doorstep. I was thankful for being able to finish and just generally being in condition to participate in these events this year.

My groin injury was re-aggravated. I stretched for nearly a half hour after the race, took several ibuprofen tablets, and iced the area later that evening. I need to recover quickly in order to be ready for a two mile race this Saturday in Harrisburg.

Sunday, September 20, 2009

Pre Forever Friends Memorial 5K Thoughts

My left groin injury feels good today. A trace amount of pain persists. I believe if I stretch and warm up appropriately before the race, I should not run into muscle cramping issues.

I weighed in this morning at 186 pounds, my lowest weight of the year. This is surprising because I have only run twice in the last two weeks. I personally felt like I was putting on weight. We'll see if weighing four pounds less than my last run will have any impact on m y performance today.

This is a 1 pm afternoon race. I usually run around 8:30 in the morning, an hour or so after waking up for the day. I should not have any morning cobwebs this afternoon.

I have three pace zones I have established for today's run. These are all half-kilometer paces. 2:20 is a fast, PR speed pace, 2:25 is medium pace, on par with my last 24min 16sec effort and finally a slow 2:30 or 25 minute pace. If I run a 25 minute 5K today, something went wrong.

Saturday, September 19, 2009

Durability

In any athletic pursuit it's one matter to have ability and quite another to have durability. For nearly every race I have run this year I have had a physical ailment to contend with and the race tomorrow will be no different. My groin injury from nearly two weeks ago persists. I can run, but have no idea if I will develop an intense cramp up I did this past Tuesday when I was forced to stop training just shy of five kilometers.

I have to work on both strength training and flexibility this running off season. I initially was going to work solely on strength training, but realized I need to get both stronger and more flexible. Much like anything in life you have to strike a happy medium between the two.

I have not been injured to the degree where I had to quit a race while running. My leg does not feel up to par yet and I am very concerned about not being able to finish tomorrow. I will walk if I have to in oder to finish the race.

Thursday, September 17, 2009

2009 Schedule Update

Here is a listing of the races I have run this year as well as the upcoming races.

[minutes:seconds] = Personal Record

May 2009 (4)
3rd - Winning Kick 5K @ Mt Penn PA [26:58]
9th - Run for the Children 5K @ Palmyra PA [25:41] (2nd place age 40-49)
16th - Rerun Broad Street 5 Miles @ Lansdale PA [42:46]
(race was 4.89 miles - 5 mile time was 43:44)
30th - CMN/UFC Balloon Chasers 5K @ Hershey PA [24:50]
(race was 3.01 miles - 3.1 mile time was 25:35)

June 2009 (3)
14th - Classic 10K @ Middletown NY [59:34]
20th - Chocolate Miracle 5K @ Hershey PA [28:12]
28th - Stratton - Faxon half marathon @ Fairfield CT (withdrew)

July 2009 (4)
4th - Firecracker 4K Run @ State College PA [21:18]
11th - Freshburst Five Mile Run @ Lititz PA [42:35]
(race was 5.03 miles. 5 mile time was 42:19)
15th - Milllers Mutual Mile @ Harrisburg PA [6:54]
25th - Lebanon Area Fair 5K @ Lebanon PA [24:53]
(race was 3.14 miles - 3.1 mile time was 24:25)

August 2009 (3)
8th - Running for Reading 5K @ Mechanicsburg PA [23:20 ]
23rd - 32nd Annual Twilight Trot 10K @ Elizabethtown PA [1:03:21]
29th - 18th Annual Tim Russell Memorial 5K @ Hershey PA [24:16]

September 2009 (3)
7th - USA 20K National Championships @ New Haven CT [1:51:11]
20th - Forever Friends Memorial 5K Run @ Myerstown PA [23:41]
26th - Scotiabank Toronto Waterfront Half Marathon @ Toronto, Ontario (withdrew)
26th - Paxton Fest Two Mile Run @ Harrisburg PA [14:29]

October 2009 (3)
3rd - Fall Down on the Trail 5K Race & Hike @ Newville PA [23:11]
7th - Baron Stiegel Mile @ Manheim PA [6:26]
31st - York White Rose Five Miler @ York PA [40:35]

November 2009 (2)
8th - Harrisburg Marathon @ Harrisburg PA [5:40:01]

A total of 21 races for calendar year 2009.

Wednesday, September 16, 2009

Running and Lessons Learned

I have learned many things about getting back in shape and myself this year. I have listed a few of them, in no particular order.

Establishing a running goal which was formidable and required several months to achieve served to create a very structured summer due to the planning necessary to facilitate reaching the goal. I was never at a loss for something to do in my spare time this summer as training was a perpetual responsibility.

Setting goals is the most important takeaway I will retain from this summer. My wife and I have set goals for our family which will take two to four years to complete. All of our decisions now must be congruent with these goals.

Getting back in shape is no easy task. In the absence of a challenging and personally meaningful purpose for resurrecting yourself, you are doomed for failure.

If you haven't exercised for eight years as I had, it will take longer than eight weeks to get back in shape. You must develop your patience threshold to accommodate a reasonable time frame for reincarnating yourself physically.

There are no shortcuts and overtime when it comes to training is not good. If you plan to train four hours in a given week, trying to do two workouts of two hours is not as effective as four one hour workouts for the week.

You will have setbacks in the form of injuries. To minimize injuries proceed weekly on an incremental basis. I decided in the first few weeks of my training this year to see how long it would take me to run three miles as a baseline run. I wasn't ready to run three miles at the time and it cost me two weeks of training due to very sore knees.

Buying the Garmin Forerunner GPS watch and using the http://connect.garmin.com website served to enable myself to record and chart my progress of my runs throughout the year. Analyzing your past performances aids in developing training plans for yourself.

I had to remind myself several times this year I am not an elite athlete and nor should I stress over times or performances which were not as good as I had hoped. The important issue is to be a part of life, not a spectator of life.

I lost thirty pounds this summer, by accident. I had no specific weight loss goals. Getting back in shape results in many beneficial unintended consequences. I would like to think my wife is appreciative of my new vim, vigor and vitality levels.

When you exercise your personal engine needs to run on high grade fuel. Vegetables and fruits are important components in a healthy diet. Portion control is where most people fail with dieting. A scoop or two of ice cream after dinner is fine. Having four to six scoops of ice cream after lunch is a portion size not conducive to losing weight.

There are varying degrees of 'in shape'. You have to decide how far you want to go with yourself to feel comfortable about your own fitness level. I frequently get passed by men much older than I at running races who are in better shape than I. You need to feel comfortable about your own current fitness level, not where you could be or other people's levels.

Last but not least, you need to make your training as fun as possible. Enlisting a partner to get back in shape helps serve to challenge you during training sessions as well as motivating you when your spirits are down. ( I ran alone this summer, but would have welcomed having a friend train with me were I able to find someone interested in running.)

Tuesday, September 15, 2009

Quest for a Five Kilometer PR (Personal Record)

The five kilometer Forever Friends race on Sunday at the Elco High school represents my last chance to set a personal record for this race length. I remain slightly hobbled from my twenty kilometer race on Labor Day. I must carefully increase my training mileage without re-aggravating my groin injury.

As I run more races I am getting much better at pacing. In order to eclipse my current 23 minutes and 20 seconds 5K PR I need to finish each kilometer under a 4 minute and 40 second pace. This pace is equivalent to a 7 minute 31 second mile. For my last 5K in Hershey, which was my second best 5K run of the year, I averaged a 4 minute and 51 second pace and finished in 24 minutes and 16 seconds. This pace is equivalent to a 7 minute and 49 second mile.

I recently figured out how to set up my Garmin Forerunner 305 watch to record my split times at custom distance intervals. In order to get feedback on my pace more frequently throughout a race, I set up my watch to record my times at half kilometer intervals. A half kilometer is slightly more than a quarter mile or one lap around a running track.

Using the paces mentioned above, I need to record half kilometer splits under 2:20 to set a new 5K PR. In order to beat my second best 5K run off the year I need to log sub 2:25 half kilometer splits. The numbers I will have running in my head throughout the race will be 2:20 and 2:25. If I consistently remain between this interval I will finish with a good time.

I will record ten split times for this 5K race. This affords myself an excellent opportunity to manage my pace throughout the race. In essence, I will get a report card every 500 meters. I believe this race is run on a road, on trails and finishes on a track.

Update: I re-aggravated my groin pull on the last lap of my training today. I will be resting for the remainder of the week in an effort to have my leg heal as quickly as possible. Setting a 5K PR this Sunday now looks very bleak.

Monday, September 14, 2009

Toronto Half Marathon Withdrawal

All of us have priorities in our lives we must constantly juggle. Over time, new priorities surface and old ones are retired. Over the course of this year I have had a laser focused dedication to training for a long distance run. Initially I had my sights set on a 26 mile marathon and then set a more reasonable goal for myself at the 13 mile half marathon.

For all purposes, completing the twenty kilometer race at Yale University in Connecticut on Labor Day fulfilled my goal of 'running long'. A half marathon is 21.1 kilometers long. I know personally I have the ability to complete a half marathon. The New Haven Road Race 20 kilometer race was an awesome accomplishment for myself. It was a beautiful day, the course was fun, and I completed the 12.4 mile run with relative ease. Adding to my enjoyment was my wife and kids had a great time in New Haven also.

While I am disappointed our family will not be traveling to Toronto and visiting the zoo there and seeing Niagara Falls for the first time, we were facing going much more in debt to finance this trip. My wife will be returning to Penn State to complete her Bachelor's degree and we need to focus our efforts on making this happen.

I will continue running this year into October. It does appear there is not much road racing from November until April of next year due to the cold weather here in Pennsylvania. I hope I can keep maintain my fitness during this running off-season.

Friday, September 11, 2009

Forever Friends Memorial 5K Run

I decided to run a tune-up race prior to my half marathon at the end of the month. It is a five kilometer run in Myerstown at the Elco high school next Sunday, September 20th. This race is scheduled for the afternoon. I imagine the race is in the afternoon to afford people the opportunity to attend church services in the morning as Myerstown is a very religious town

I am assuming I will be sufficiently healed from my current groin injury. I am feeling much better today. I can walk without a limp.

I ran a 24:16 at my last 5K race. For several reasons, I believe I could have broke 24 minutes very easily. If the weather and course in Myerstown cooperate, I would like to run a 23:30'sh time next Sunday.

Thursday, September 10, 2009

Post 20K Blues

One unfortunate byproduct of the 20K race was a muscle pull high up on my left leg. I have not worked out since Monday. I know if I begin running too early it will only serve to increase my recovery time. Fortunately I have three weeks to recover before I need to run the half marathon in Toronto.

After researching my issue online, I may have a sports hernia. It's not a typical hernia where you would have swelling or protrusions. I would need to schedule an MRI to determine this conclusively. If I have a sports hernia, this pain may not subside for a month or two. You need to have surgery to fix a sports hernia and then six weeks to recover.


After completing more research I may simply have a groin pull.

Excerpted from http://www.coolrunning.com

Groin Pull

Description:
Pain in the upper inner thigh muscle.

Likely causes:
Plain and simple, this is an overuse injury. The pain is your adductor muscle calling attention to itself, complaining that it's been held too tense. The adductor is the muscle that runs along the inner thigh and is involved in turning in your toes, a natural motion when running. It's possible that you got this injury when running on a slippery surface; it's a natural instinct to tense your adductors to keep balance, but it can result in a groin pull.

For others, though, it could be a foot imbalance. If there's not enough range of motion in your ankle, the adductor tends to tighten to help you keep your balance.

Remedy:
This injury takes patience and more than a little dedication to overcome. It's not what you want to hear, but you'll have to stop running -- or at least cut back drastically -- for about a week. After the pain has gone away, and not before, gently stretch the area with the groin stretch, and try the inside leg raise for a strengthening exercise. Do these stretches, they'll get you back on the road. After seven days of stretching, try a little easy running, starting with just a mile. Keep doing the exercises, and gradually build your mileage. If the pain keeps up, take a few more days off.

At the same time, try putting a wedge in your shoes, at the inner side of the heel. If you don't have enough range of motion in your ankles, as mentioned above, a wedge will help your ankles and heels turn out with less strain on your adductors. Try cutting a wedge out of foam rubber (like a makeup sponge), about 1/2" thick at the widest part.

If the pain persists after these treatments, consult a podiatrist on whether orthotics may be needed

.

Tuesday, September 8, 2009

USA 20K National Championships results

I decided to run this race after reading an article featuring the race in the September 2009 issue of Runner's World. The race was meant to be a tune up for my half marathon at the end of this month. The twenty kilometer (12.4 miles) length is 1.1 kilometer shy of the half marathon length of 21.1 kilometers (13.1 miles). For all intents and purposes, this was a test of whether I could complete a half marathon. This race was a national championship open to all runners. I am not an elite runner although there were many of them racing this day. FYI - Ryan Hall, a current marathon running phenom, won this race a couple of years ago.

It was also an excellent opportunity to bond with my eldest son as a half mile kids race was held before the 20K race. I want to expose him to athletics without being an over the top parent living vicariously through his child. He wanted to do this race without any assistance from mom or dad. As it turned out, parents were not permitted to run with their children.

Our family decided to drive up to Connecticut on Sunday and stay at a very affordable Quality Inn in East Haven, a couple miles away from the race venue. As luck would have it, a wedding party had booked many rooms in the vicinity of our room and their was open drinking in the parking lot surrounding the motel. Another depressant was out room was not made upon checking in. We decided to seek shelter somewhere else.

We found an available room at the Holiday Inn Express in Branford. We were about ten minutes away from the race now. These rooms were much nicer than at the Quality Inn. The last two Quality Inn's we have stayed at were motels and not hotels. Quality Inn uses a deceptive marketing technique at certain sites where the main office building is built with a two story false front, giving the illusion you are staying at a hotel. When you arrive at the QI hotel, you realize the picture depicting the building on the internet was of a false front. A more accurate picture would be to have two dozen cars lined up outside the doors of their rooms. In fact, their are actually no hotel rooms located within the 'building' pictured. My only recourse as a consumer is to personally blacklist Quality Inn.

After a sleepless night, my wife and I awoke around 5:30am to prepare the kids for the 6:00 AM continental breakfast. The night was also interrupted by a band of post-wedding guests staying at the hotel coming back at 2:00am and displaying little consideration for the other sleeping guests on our wing. Fortunately, the hotel discounted our stay $30 for this inconvenience. The kids love staying in hotel rooms, although mom and dad have a tough time sleeping outside of home.

We left for the race minutes after 7:30AM and easily found the Temple street parking garage. This garage was designated for runners. Parking for the day was only three dollars due to a New Haven 20K road race runner's discount. This was a very large garage and had ample parking. We only had to traverse four or five blocks to get to New Haven Green, command center for the race. The city of New Haven is home to Yale University. The architecture of the many of the university's buildings is astounding.

My eldest son's race began at 8:15AM. All of the children were asked to sit at the starting line of the race and listen to general instructions about what to do and not to do. They discussed having a good time also, which was the mantra I had been preaching to my son for weeks prior to this race. At six years old and being a country bumpkin, I was concerned all of these new sights and sounds may have been too much for him, but he did well. Although he was hobbled by a bad chest cold, he ran a 6:oo minute half mile. After the race he let us know he made a friend while sitting with the other kids listening to the pre-race instructions. He's a very sociable boy.

Our oldest son gave my wife and I a brief parental meltdown. After the kids race was finished, our son was nowhere to be found. We were in the midst of about six thousand runners and spectators. We had told him repeatedly prior to the race do not walk away from the finish line after the race until either I or my wife met him. For about two or three minutes we were frantically looking for him. I felt as if i were embedded in a bad reality show about child abduction. I was faced with potentially not running the 20K race in an effort to find him. Eventually we found him at the finish line, but I recall looking there initially and he was not there. He insisted he was there the whole time.

My race began at 8:40 AM. There was also a 5K race being run at the same time. The starting lines for these races were two city blocks apart, with a banner spanning the streets hung high upon on the street lights indicating the 5K start and the 20K start. At the 20K start you were running away from the rising sun while the 5K start had you running toward the rising sun.

The race website, http://www.newhavenroadrace.org/, mentioned there would be starting corrals where people were separated by their anticipated pace per miles. The five minute milers would be in the front of the pack and the nine minutes milers in the back. I was not aware of any grouping of racers at the start line. I started about 3/4 back in the pack.

Once the race was started, it required about a minute and a half to get from my position in the starting grid to the start line. Fortunately, this time is accounted for in the race results. Your 'net time' excludes the time required to get to the starting line after a race begins.

To expand on this, when you cross each timer at a mile marker you have to subtract your time to the starting line (TSL) seconds from the number displayed. For example, my ten kilometer mile marker clock displayed a 55:41 time. When you take into account my ninty TSL seconds, I ran the first 10K in 54:11. A time nearly ten minutes faster than my Elizabethtown Twilight Trot 10K race only two weeks ago. This reaffirms my contention I should not have run the E-Town race with my abscessed tooth and infection issue.

The first mile of the race was extremely difficult to navigate due to the high density of runners per square foot on the roads. There were many occasions during this time where I had to wait until I found a lane to advance through the pack. One pet peeve at this juncture was having bands of two or three runners whoi signed up together for the race advancing side by side, thereby creating a wall which needed to be circumnavigated to pass the group.

After the first mile, the remaining miles were relatively calm and peaceful. All of the roads were clear of traffic, there were no major hills to climb, and many of the roads were shaded. There were plenty of water stations. I knew at the ten kilometer mark I was having a good day. My only question at that point was how long would my legs hold out.

At about the fifteen kilometer mark, I developed an issue with a tightening muscle in my groin area. It felt like there was a knot in my muscle. This began to hamper my stride, as I shortened it to limit the pain. With only one kilometer to go, the pain became much more intense and I was not able to mount a triumphant sprint into the finish line. Were it not for this issue, I had enough in the tank to sprint to the finish line.

The strange thing with the finish line for this race is there were three finishing mats you had to run over to get your time. I wasn't sure if one of them was active or if all three of them were active. This race employed an RFID tag called the D-Tag from ChronoTrack systems. which you affix to one of your running shoes.

I ran this race in a net time of 1:51:11. That's one hour fifty-one minutes and eleven seconds of continuous running. I was very pleased with my performance in this race. While I am not going to be quitting my day job to pursue a full time running career, this is a respectable time for a person my age.

After the race, the family and I visited Yale's Peabody museum, five blocks north of New Haven Green. It was a small museum, but the admission price reflected of the size of the museum. My eldest son loves dinosaurs and this museum contained a fair number of dinosaur exhibits. The day prior we visited Lighthouse Point Park on the New Haven Harbor overlooking Long Island Sound. The kids loved the beach here as well as the authentic lighthouse perched on the rocky sea shore.

Completing this race in this time represented the pinnacle of athletic achievement to date in my life. Sometimes life's perpetual struggles can weigh you down. Running this race will definitely go down as one of my 'feel-good' moments of this year.

Friday, September 4, 2009

Mind Games

Excerpted from my week 17 email from the Scotiabank Toronto Waterfront marathon, written by Jenny Hadfield, coach, author, and motivational speaker...

How can I do this? How is my body going to go the distance if we don't go that far in training? How do I get rid of that little voice that whispers in my ear - stop, you can't do this, just hang up your shoes and go to Starbucks, you're doomed - Are these some of your thoughts during training?

Although it may seem that physical training is the key to a successful race, it is the mental fitness that is the foundation that supports everything you do. As with the physical, mental fitness grows through experience and time.

Your mind is the control room for your body. If the guys in the tower and transmitting negative signals, guess what will happen to your race? If however, you have an intervention with the guys in the tower and tell them there is a paradigm shift and we need to send out positive signals, you will run or walk and smile and your efforts will be much easier.

If you have a run-in with a negative thought during your training or in the race worry about finishing - simple take a deep breath, and focus on all the good things that you've done this far.

Relax - If you are having a rough day, slow your pace and mentally focus on taking it one step at a time. If you are having a great day, take notes on what your thoughts are during the workout.

Every run can be joyful if you quiet the voices and tune in to what is going on around you and how far you've come.

Now, how the heck are you going to reach that finish line if you haven't gone the distance in training? Your body will be well rested and well trained for the race. Your mental fitness will take over when your body starts to fade (if it starts to fade).

A good adventure racing friend of mine once told me - you can't eat an elephant in one bite, but if you eat it one bite at a time it is do-able.

I use that in every event I race. If you stand at the starting line thinking - "Okay, only 13.1 to go, that can be a daunting and intimidating thought. It will seem like a VERY long way. But if you chop it up into smaller, more digestible pieces, then it becomes a series of finish lines.

You can break it in half, in quarters or one kilometer at a time. You can even break the race into geographical locations along the route. The key is to surrender to the fact you will be out there for a few hours and then develop a mental plan with shorter goals.

If you are a run-walker you already have a plan. Focus on the next 4 or 5 minutes and soon you'll be half-way done.

Take care of yourself nutritionally. If you get low on blood sugar your mind is the first to fade. That is an invitation to negatives thoughts. Drink your sports drink along the route 6-8 ounces (one cup) every 15- 20 minutes. Take a few jolly ranchers with you or walkers who will be out there longer take a few snack size Snickers. All of these will bring your mind back into the race.

If things get tough for you - use this trick. Think about how you want to feel after the race is over. Do you want to feel proud and excited about what you've just accomplished or sad about the outcome of the race.

When things get tough for me in races, I think about how things could be worse than they are. I could be running "up" a mountain, or in sand, or not feeling well, or I could have just sat on a cactus while trying to go to the bathroom. It can always be worse.

Have faith in your preparation and believe you can do it. Surrender to the unknown and enjoy every step you take. The training is your journey, the race is simply the celebration!

Wednesday, September 2, 2009

Garmin Technical Support - Kudos


I recently have been experiencing technical issues with my Garmin Forerunner watch. It would not power up when I connected it to my PC. I had to hold the mode and reset buttons down simultaneously to reboot the watch. The heart rate monitor function quit working. Also the part of the program responsible for providing a visual map of each run was not working. Strange thing was the GPS was working enough to provide distance and pace measurements.

When I came back from the Tim Russell Memorial 5K this past weekend I uploaded my data from the Forerunner 305 watch. I was disappointed to find the race route was not uploaded. For whatever reason I only remembered the beginning of the race and the end of the race. Most likely because the beginning and ending of the course were the same road. I was running with my head down, not taking in the scenery, and as a result I had little or no recollection of the middle segment of the race route.

One benefit of having the race routes mapped is the ability to recall a race rout in the event you want to run the race again in the future. Using the Garmin Connect web site also allows you to replay your run on the mapped course mile by mile or kilometer by kilometer. (mouse-click on the image above to see a full size view of what is mapped by the watch.)

I decided to call Garmin support. These watches are warranted for a year. My watch is four months old. Garmin support was excellent. we resolved my issue in ten minutes. We had to depress the power button and mode button at the same time. This cleared everything out of the watch. All settings. It was in the same state as when I opened the Forerunner 305 box after I initially purchased the watch.

I have reached the point where I am mentally dependent upon the watch for keeping myself abreast of my pace and distance during a run.

Tuesday, September 1, 2009

August 09 - Month in Review

I would have to say August was my best month of running this year. I set a personal best for the 5K with a time of 23 minutes and 19 seconds on August 8th at the Run for Reading in Mechanicsburg Pa. I also recorded my second best 5K time at 24 minutes and 14 seconds at the Tim Russell Memorial in Hershey on August 29th.

I eclipsed the 100 mile mark for the month of August. I trained for approximately 88 miles and ran races totaling 12 miles. I was relatively injury free, with the exception of the gum infection affliction of the weekend of Aug 22nd & 23rd.

We had a very mild August this year. I was able to get out and run nearly every day I had scheduled a run. I believe in the years to come Augusts will be more hot and humid.

Figuratively speaking, I am currently at the base of the mountains I want to climb. I have worked hard to get to where I am at today. I have run over 300 miles this year. I have a 20K race and a half marathon to run in September. I am ready to scale these mountains.