WINTER RUNNING: Safety-Service-Performance

I remember when I worked in safety at UPS; the message to the package handlers in the operation was Safety-Service-Performance. These were the level of priorities preached to the staff to ensure all entities were happy. Let me break it down for you:
Safety First! - The number one priority, above all else, is the safety of each and every individual in the company. No one's actions should put themselves or their peers at risk. Ultimately, without a safety culture, there are injured employees, high cost, late packages, and unhappy customers.
Service - Once safety is engrained, service is the next priority. Service the company and the customer with accuracy and a focus on safety.
Performance - When employees work safe and focus on service, speed will eventually come. While performance is critical to the operation, safety is most vital.

Running is another area where these three priorities come into play and fall in the same order:
Be safe - pay attention to surroundings, where bright clothing, stretch, drink plenty of water, etc...
Service - Without thinking of ways to be safe while running, you will get hurt or injured, which becomes a barrier to servicing your family. For example, my wife gave me a Road ID for XMAS and my mother got me neon running clothes. These are two items that give them and myself peace-of-mind when working out. These items help get me home safely to spend time with my wife and to go to work.
Performance - Without safety and service, I cannot perform at my best. If I have each of these priorities in mind at all times, speed and performance will surely surface.

Winter is the time for slippery, wet, snowy, and icy conditions out on the road and trails. Be on the look out for ice or puddles and approach with caution. Speed is not a critical goal when there is ice on the ground. Perhaps and icy day would be a good day for a treadmill workout...... Be cautious and keep, safety, service, and performance as you levels of priority and stay safe this winter. Here are some links to products from runningwarehouse.com to keep you safe:

Taktrax Pro:

Details:
Designed for the active outdoor winter enthusiast
Made of a natural rubber blend and high strength, abrasion resistant 1.4mm steel coils; designed for durability
Stays on securely with removable performance strap
Easy on/of
Durable and lightweight design
Spikeless design
Fits to most footwear
Helps reduce the risk of falls and injuries

Saucony ProGrid Razor
Details:
Whether it's snow, stream or dirt, don't stop. Instead slide on your Saucony Razor and cut it up. The 3/4 softshell zip-up bootie moves with you and keeps the debris out. The waterproof/breathable line upper keeps your feet dry. The Vibram outsole full length EBO rockplate delivers supreme traction and protection.

When you make a purchase from http://www.runningwarehouse.com , you always get free shipping. Also, click on the "team discounts" link at the top of the page, enter the code "CP15" , and instantly save an extra 15% !!!! This makes the prices cheaper than you will find anywhere!!!

Be sure to check out some winter races to keep you motivated at www.RiverCityRaces.com

HAPPY RUNNING!!!!!
http://jamesrunsthenation.blogspot.com/

Louisville 1/2 Marathon Results

This is coming a little late; however, the Louisville 1/2 Marathon went really well! I cannot say I was pumped up about this race due to past experiences but I was running with my friend Thomas, and we ran well. Here are the results:

Bib Number: 584
Overall Place: 27th
Division Place: 3rd
Chip Time: 1:33:25
Overall Pace: 7:08/mi.

I normally do not place in my age, so I was extra pumped when I pulled up the results. My prize was the pair of socks you see pictured. The entire race was filled with great conversation with Thomas. Whether talking about future races or vacations, or just about life in general, we talked a lot. This helped take my mind off certain negative thoughts I would rather not mention.
This was the last year for the Louisville 1/2 and Marathon in Louisville. The organizers of the race told me they were taking the race to Shelbyville, KY and changing the name due to lack of city funding and expensive police prices......

Thanks again to all for your support!

HAPPY RUNNING!!!!!

Susan G Komen 5K Results

This has been a beautiful, fall Saturday filled with a good event for a great cause. Thomas and I set or sights on a significantly short run than normal, the Susan G. Komen 5K, and we did pretty darn good! For starters, with about 18 volunteers at the Starbucks tent, we handed out coffee to visitors of the great event that supports breast cancer research and survivors. Seeing smiling faces at such a heartfelt event, of people that live in pain yet fight so hard is really inspirational. I appreciate the cause and will continue to support it any way I can.
After working the Starbucks booth for awhile, I took a break to run the race. The start was tough due to the large amount of support. At around the 3/4 mile mark, Thomas and I were in the clear and took off! Over the 2nd Street bridge was a little tough; however, the way back was filled with hundreds of supporters, which was very motivating. Needless to say we upped the pace, took a left back onto Main and headed for the finish. Here are our results:

Official 5K time: 21:26
Overall Place: 43 of 1328 runners
Division Place: 39 of 448 males



Though a little dehydrated and over-dressed, this was a good run to let me know how fast I could go! Being a long distance runner, I rarely focus on a speedy pace; however, an occasional 5K is a confidence booster! Great job Thomas and thanks for the souvenir from Hawaii. You and LJ are great friends. See next Sunday at the Louisville Marathon.

TIP: Although you may be a distance runner, 5K's are incredible in many ways for your training plan. These short races allow you to run fast, boost your confidence, and really show you how the body can perform. In addition, 5K's act as speed-work within your training plan. True, running a constant pace at varying distance day-to-day is good, but do you want to get better? Another benefit is the mental adjustment to running within a large group or in a race versus your normal lonely run. Personally, when I get in these races, I have to control myself to prevent too fast of a start. Use these short races to get comfortable, faster and to adapt to the crowd!

The next race on my agenda is the Louisville Half Marathon next Sunday, October 17th. While the temperature is sure to drop, I am confident I will be ready for a good long distance run. Thomas, see you there my friend!

HAPPY RUNNING!!!!!
http://jamesrunsthenation.blogspot.com/

Chicago Half Marathon Report (Another PR!)

There's something about cool temps, fresh air, and the slamming of port-a-potty doors that I love about race day. I was not too sure what my time would be, or how I would feel on race day, because the wife and I spent a day at the lake, 5 and a half days in Orlando, and two and a half days in Chicago on our honeymoon. For starters, thanks to everyone that was involved in our wedding in every way, Ames and I thank you, we love you, and we are truly blessed you are a part of our life. Our trip involve miles and miles of walking, sightseeing, and visiting some awesome spots! We went to the lake for my little sister's wedding, Orlando to Harry Potter at Islands of Adventure in Universal, Tampa to visit my bro and Karen and my nieces and nephews, then finally to Chicago to Navy Pier, Willis (formerly Sears) Tower, then to the race.
Race day was Sunday, 9/12/10. We woke up around 4 am Central time to catch a shuttle at 5:30am, to get to the race in Jackson Park. The night prior, we ate Giordano's Pizza for the second night in a row - truly phenomenal - to carb up for the race. The temperature was 58 degrees, exactly my favorite temp to race in. I was feeling really comfortable, loose, and ready for a good run among the 20,000 participants. While we were cold awaiting race time, I knew this was going to be a good day. Here are the details of my race:

Miles 1-3: I crossed the start line with a sea of people around me. While I was scared this may slow me down, I was thankful there was not many openings for me to start too fast. At the 1/2 mile mark, I found my "groove." This is remarkable because I normally take a mile to get going and get in the groove between mile 1 and 2. The first 3 miles circle the park and the Jackson Park golf course; however, the streets were wide and the turns did not slow me down. I was feeling something special.
Miles 4-8: This portion of the run started a straight, flat 4 miles down Lake Shore Drive. While I could see Downtown Chicago, the real beauty was Lake Michigan, the boats on the water, and the sea breeze. Other than that, I know I felt great, I was running fast, but zoned completely out. My focus was on efficient breathing and form and saving my legs for the run toward the finish, nothing else.
Miles 9-11: Being an out-and-back course, I started back down Lake Shore toward the finish at Jackson Park. I was in a groove and feeling so good. At the 9 mile marker, I looked at the clock and began intense mental calculation. I thought, "Wow, I have a chance to set a PR! Even if I run out of gas, I will still finish in the 1:30 to 1:40 range." I maintained a great pace, and an efficient form that would surely conserve energy for a sprint to the finish.
Miles 12-13.1: I had plenty of energy to set a PR so I picked up the pace! I once heard a quote from Lance Armstrong I always think of when I feel tired or pain, "Pain is temporary, but quitting last forever!" I thought of this saying and just ran. I saw the finish picked it up and realized I was about to do something I see as great: Maintain a sub 7 minute mile in a half marathon race! And I did it! I set another PR!!!!!!

Here are the official details of my results in the 14th Annual Chicago Half Marathon:

bib number: 6984
age: 31
gender: M

overall place: 345 out of 13,565 (18,500 registered)
division place: 63 out of 1,062
gender place: 300 out of 5,664
overall time: 1:31:30 (PR)
overall pace: 7:00
5 - Mile 34:49
10 - Mile 1:10:05

This time was a PR by over a minute and thirty seconds! I can honestly attribute this run to ideal temperatures, Giordano's Pizza, a loving wife, and my commitment and dedication to preparation. I give a lot of credit to my wife for getting up early and supporting my races, one of my true passions.

Here is a brief race review:
While this was not one of those races with the monster expo, the committee did a great job organizing all aspects of the event. From traveling downtown to the race site on shuttles, dealing with the Bears opening day of football, and the 20,000 people, the race was well organized and placed. Timing was quickly posted and I always love a flat and super fast course!


The next race I am officially registered for is the 2011 KDF Mini, but I am sure I will do a couple more half's between now and then. I'll keep you posted.

Happy Running!!!!!
http://jamesrunsthenation.blogspot.com/

Chicago Half Marathon - Here I come!!!!

This week's mileage will be chopped down to prepare for the Chicago 1/2 Marathon on September 12th. Some cut their mileage the week of to rest the legs, but not me. I like to gear down two weeks prior, the ramp it back up the week of. Though I will be on vacation, I don't want my legs to be on vacation! Here is a little bit about the Chicago Half Marathon:

The 14th Running of the Chicago Half Marathon & 5K takes place on Sunday, September 12, 2010. The 13th Annual Chicago Half Marathon & 5K sold out at 20,000 participants. Don’t miss your chance to participate in this 14th annual event. The Chicago Half is the fifth largest half marathon in the U.S. and the 21st largest road race in the country.
The start and finish line of the Half Marathon and 5K will be in Jackson Park, just south of the Museum of Science and Industry at the intersection of Hayes & Richards. Jackson Park, once the site of the 1893 World Columbian Exposition, is over 600 acres and provides recreational opportunities for athletes, nature lovers and beach goers alike.
The Chicago Half Marathon gives you the chance to run on Lake Shore Drive! This scenic 13.1 mile course will start and finish in Jackson Park and showcase the south lakefront and the Jackson Park Golf Course. The Lake Shore Drive stretch offers beautiful views of the great Chicago Skyline.
Event Highlights & Premiums
Sold out in 2009 and only accepting 20,000 registrations for 2010
Scenic view of downtown Chicago and Lake Michigan
Custom finishers medal
Commemorative Technical long-sleeve T-shirt
Computerized Timing & Scoring
Great course support
Entertainment throughout the course
Outstanding post-race party in beautiful Jackson Park
Water & Gatorade Endurance available at 10 aid stations along the route
USATF certified course
13 minute per mile pace is required

I am really looking forward to this race due to the scenery and the amount of people. While I do not expect a PR, I should run at a fairly good time. Out of the 20,000 participants, I will be thrilled to finish in the top 600.
My added motivation is that the entire week will be my wife and I's honeymoon. First part of the week will be down in Orlando visiting my bro, nephews and the Harry Potter theme park at Universal Studios. Then, we'll fly into Chi-town Friday to tour the city! I cannot wait to run in these new places!!!!

TIP: Some can go full steam ahead into marathon week, while others gear down. The key is to find your own regimen over a period of time. Stick to a schedule for your first one, then make adjustments later on. For example, the people that put on the Kentucky Derby Festival Marathon and Mini post a great schedule that begins January 1 for both distances. The calendars include a regimen for the novice, intermediate and advanced runner. I used this my first year and achieved the results I desired!

HAPPY RUNNING!!!!!
http://jamesrunsthenation.blogspot.com/

Gettin' in the Groove

You ever go for a run and get mentally lost? This is a euphoric feeling that does not happen every time you lace up you favorite pair of shoes and hit the pavement. Stars align, the temperature is perfect and your body keeps telling you to keep going. These are my favorite runs, whether in a race or in a training run. In fact, this very morning, I got in a groove, got "lost", and before I knew it, my Garmin read 10 miles! This "groove" I speak of should be something you work yourself in to every single workout. After all, the euphoric runs do not come in bulk. Getting into a groove means you have loosened up, got your breathing right, your stride feels good, and your are coasting. Many times, when a person says they had a bad run, they could not find that "groove."
My groove usually sets in at about the one mile mark. I have got an idea of how my breathing will be (will asthma sometimes you never know), my gait is good, and my technique is solid. Maybe I know the distance I am aiming for or maybe not, but I usually determine that based on my start time. If I get "lost", I listen to my body and just keep going, and this usually results in a great pace.
I have the Chicago Half Marathon coming up on September 12, and I am feeling really confident. My short runs are quick and my long runs are efficient and the injuries are staying away. To top it all off, the weather is ideal and the miles are ramping up.
Here is an overview of my last 4 weeks of training:

Total: 102.18 miles
Avg. Pace: 7.25/mi
Total Time: 12 hrs. 39 min.

I have made a couple alterations to my training regimen. I have returned the Saucony Kinvara for a pair of New Balance 759's. Yes these are neutral shoes. While the Kinvara was extremely light, I cannot honestly say I was ready for them. My gait is not perfect and I still have a long way to go to strengthen feet and ankles in the Vibram 5 Fingers. Another change I made is I alternate supportive and neutral shoes each run. I feel like this satisfies my gait and balances me out. Lastly, I often run twice per day. Whether short on time or I just do not find my groove in the morning, I shorten the run and finish in the evening. This is just as satisfying from a mileage and fitness standpoint, and I am often faster in the PM.
These adjustments have worked out great and I feel like Chicago will be a success. Stay tuned!

TIP: Listen to your body and re-evaluate your training regimen often. This will allow you to make adjustments. Changing up a routine will only make you better and stronger. When you run the same mileage at the same time each day on the same route, you may feel a little different, but your body gets use to it. For example, did you know you burn 3% more calories when changing pace than maintaining a constant pace? This variation makes your body work a little harder more often. So change it up but get in a groove and you will notice a favorable difference!

HAPPY RUNNING!
http://jamesrunsthenation.blogspot.com/

TS 6 miler by jameshoagy at Garmin Connect - Details

Untitled by jameshoagy at Garmin Connect - Details

Jokers Wild Run 1/2 Marathon Results 7/18/10

Whew, was this a different one. Training was going great but I knew this run was going to be a hot one. We arrived in St. Louis Saturday and had a relaxing day. Eating consisted of Albert Pujols' Restaurant and Joe Buck's. We also got to visit Busch Stadium to watch the Cardinals beat the Dodgers, from 20 rows behind home plate! Gotta love scalpers sometimes. Temperatures Saturday reached a heat index of 105 degrees, which had me hydrating all day. After going to bed early Saturday, I woke up about 5:30 am and prepped for the 6:45am start.
I walked outside and started sweating....... the temp was already at 80 degrees with humidity at 85% and, little did we know, a storm was blowing in..
The Jokers Wild Run 1/2 Marathon was nothing scenic. The route is 2 laps through a business park but there are some long, gradual hills. Here is a breakdown of our race:
Miles 1-4: We averaged about a 7:15/mi pace. With the high humidity my breathing sucked. Tom and I decided that our goal was to finish this race, because the was no PR setting on this day. Miles 2-4 was nothing but a huge gradual incline we thought would never end. I knew this was going to be tough to finish because I had already sweated the amount I normally sweat in an entire race!
Miles 4-6.55: Average pace increased to about 7:30/mi. I remember asking Tom, "You ever feel like you just ran a marathon?" WE WERE ONLY AT THE HALFWAY POINT!
Miles 6.55-10: The second half of this race was a second lap of the course; therefore, there is really not much to say except it was tough to keep energy up. By the 10 mile mark, we were worn out and a tornadic storm was moving in. I ate two Tropical Punch Shot Blocks, put my head down, and kept moving forward. Pace was dropping into the 8 min/mi range.
Miles 10-13.1: This was just a matter of getting to the finish line. The weather was becoming brutal and we were physically and mentally spent. The wind was blowing hard and rain started falling.
Here are the results:
bib number: 562
age: 31
gender: M

overall place: 41 out of 517
division place: 9 out of 40
gender place: 36 out of 274
overall time: 1:45:09
overall pace: 8:02

There is a first time for everything, and I had never seen the race directors ask for volunteers with vans to go out on the course and pick runners up due to weather. That should tell you how bad it was getting. This was definitely the quickest clean up I had ever seen by a race. We finish, went back to the hotel, and within about an hour, they had packed everything up and left! I cannot say a lot positive about the race; the directions to the start were vague and there was not an expo; however, I cannot say a lot negative either. Hydration was to standard, almost at every mile, the had Honey Milk at the finish, which was fantastic!, and they put the runners safety first, which is the way things should be. While it was nothing special or scenic, the directors held an average event with little flaws.
Missouri was a tough state to check of the list and put toward my goal, but I have done it!
Next up is Illinois where I will be running in the Chicago 1/2 Marathon September 12th. I will keep you posted!

HAPPY RUNNING!
http://jamesrunsthenation.blogspot.com/

New Training Tool - Garmin Forerunner 405

Well, I finally splurged and bought a Garmin. I have been looking at the for a really long time and yesterday the pieces fell in place. I took some playing around with to get comfortable but I will adapt. This purchase really made sense to me due to the "burden" of carrying around my iPod, having to tuck it away when races start, getting it out approaching the finish line, and the inaccuracy of mileage and timing. I definitely suggest the Nike+ for beginners (and if you want one I have two brand new). It has stored hundreds of runs for my and be a large part of my training...... But its time I got serious. My Nike+ will now only be used for treadmill runs. Here are some benefits of the 405:

Long runs, tempo runs, speed drills. You expect a lot from your body…and from your training gear. Meet Forerunner 405. This GPS-enabled sport watch tracks your training, then wirelessly sends your data to your computer. The ultimate in training technology, its sleek design features a touch bezel that lets you quickly scroll and select features on the run.
Watch Results
Loaded with serious training features, Forerunner 405 continuously monitors your time, distance, pace, calories and heart rate (when paired with heart rate monitor). Each run is stored in memory so you can review and analyze the data to see how you've improved. You even can download recorded courses to compete against previous workouts or race a Virtual Partner®. Customize Forerunner’s data screens for instant feedback while you train.
Use with Ease
Sport watch and personal trainer, Forerunner 405 gives you the best of both worlds in a sleek, stylish package. This high performance watch is easy to use and comfortable to wear when not training. Simply tap the touch bezel to change screens without fumbling for a button. Forerunner 405 comes in 2 colors — black or green — to fit your style.
Run, Sync, Store and Share
Once you’ve logged the miles, innovative ANT+™ wireless technology automatically transfers data to your computer when the Forerunner is in range. No cables, no hookups. The data’s just there, ready for you to analyze, categorize and share through our online community, Garmin Connect™ or our optional Garmin Training Center® software. You can wirelessly send workouts from your computer to Forerunner, too.
Share Wirelessly
With Forerunner 405 you can share your locations, advanced workouts and courses wirelessly with other Forerunner 405 users. Now you can send your favorite workout to your buddy to try, or compete against a friend's recorded course. Sharing data is easy. Just select “transfer” to send your information to nearby units.
Cross-Train
Take your training inside with the versatile Forerunner 405. Pair it with an optional foot pod to track your speed, distance and running cadence indoors when a GPS signal is unavailable. This new design clips onto your laces for easy removal and automatically turns on when you start moving. You also can add a speed/cadence bike sensor to track the speed and distance of your cycling workouts.
Lock Onto Satellite Signals
Forerunner 405 sports a unique design that gives the GPS antenna a better view of the sky, so it can get a stronger signal during your run. And its high-sensitivity GPS receiver provides improved tracking under trees and near tall buildings.

And I concur, this machine performs well.

I ran twice with it today, once on a road run and the other with my 5-Fingers. It really works great.

TIP
Pieces of running gear stimulate the motivation to get out there and run. Whether it be a new pair of shorts, a shirt, and iPod, shoes, or a tracking device, you will be curious to find out how performance is enhanced. So, if you are at a point where you are down on running, bored with it, afraid, tired, or feel like you do not have the time, go purchase a pair of shorts or shoes, and revive your excitement for this beneficial sport. Think of how good you will feel the rest of the day and even better when you meet a goal. The possibilities are endless so "quit yappin' and make it happen!!!!!"

HAPPY RUNNING!!!!!
http://jamesrunsthenation.blogspot.com/

New Shoes (3 Pair) & Training Changes

I have not posted to my blog in three weeks due to training hard and trying some new techniques, variances, and shoes. First, the shoe I have been waiting on finally came in: the Vibram 5 Finger KSO. This shoe is shaped to your foot, toes and all, and works as a barrier between your foot and the surface, made to strengthen your feet. Here is a brief review of the 3 pair of shoes implemented into my training program:

Vibram 5 Finger KSO
The typical human foot is an anatomical marvel of evolution with 26 bones, 33 joints, 20 muscles, and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised.
That’s why we recommend wearing FiveFingers for exercise, play, and for fun. Stimulating the muscles in your feet and lower legs will not only make you stronger and healthier, it improves your balance, agility and proprioception.
In just over a year, the KSO has become our most popular model for men. Featuring a thin, abrasion-resistant stretch nylon and breathable mesh upper that wraps your entire forefoot to "Keep Stuff Out." A single hook-and-loop closure helps secure the fit. A non-marking 3.5mm Vibram TC1 performance rubber sole is razor-siped for a sure grip, and a 2mm EVA insole enhances plating protection and comfort.
KSO IS BEST FOR: Running, Light Trekking, Climbing/Bouldering, Running, Fitness, After Sport, Water Sports, Yoga/Pilates & Travel
http://www.vibramfivefingers.com
I have wore these shoes around a little bit and ran twice in them - 2 1/4 mile runs at a 10 min/mi pace - and they are truly awesome. You really do not know the shoes are there unless you look down. The 5 Fingers take adaptation so you cannot overdo it. Slowly increasing mileage will strengthen your feet and reduce the risk of injury.

Saucony Progrid Ride 3
Saucony has come a long way with the running shoe. As the name grows, this company is emerging with great technology, feel, and an ultra comfortable running shoe in the Ride 3. This neutral shoe that provides a flexible cushioned ride from heel to toe.
Being my first experience with Saucony, I was astounded. I have ran short. mid, and long distances on road and treadmill and enjoyed the comfort in every mile. (Weight: 11.5 oz.)
http://www.saucony.com (Search: Progrid Ride 3)

Saucony Progrid Kinvara
Wow, I have found a new racing shoe! The Kinvara is a neutral running shoe that allows your foot to run uninhibited. Although not for training, this lightweight, flexible shoe weighs in at a mere 7.7 ounces. Kinvara won the best Runner's World debut in June 2010. There is not too much to say because this is not a shoe made for comfortable training, it is made for comfortable, efficient racing. I have ran one time in the shoe and achieved my quickest pace of the season. We'll take for a ride in the Joker's Wild Half Marathon July 18th.
http://www.saucony.com (Search: Progrid Kinvara)

Satisfaction in three consecutive shoes is rare for a critic like myself, especially with the anticipation that built up inside me to test each in a training run. All were great choices and each will be implemented into my training program and race goals.

Training Runs
Normally, I break down each training run by mileage, pace and total time; however, in this post I intend to share a little about my progress and some changes I have implemented into my training routine to get faster. I struggled with some IT Band troubles in my left knee toward the beginning of 2010, which is the reason for some of these changes.
1) One of the initial efforts in my training was to avoid running on one side of the road and mix it up with each side and some sidewalks. The way streets are paved, they peak in the middle and decline toward the outsides, putting extra pounds of pressure on the runner's outside leg. I felt this was the big reason for my injury.
2) To preserve my legs, knowing I will need them for the rest of my life, I have implemented at least one treadmill run per week. Currently, due to the heat, about half my runs are on the treadmill. The treadmill provides a much softer, flatter surface that relieves pressure on ankles, knees, hips and muscles. Some advantages I have found with the treadmill is maintaining a targeted pace, avoiding extreme heat, and speed-work. This may be a boring way to run; however, if you really push yourself to get faster, the time and miles fly by. My speed-work consists of a short warm-up, then 5-10 sets of a 1 to 2 minute intense pace with a 1-2 minute rest, concluded by a short warm-down and 15-30 minutes of hydrating and stretching.
3) In an attempt to get faster and stronger, I follow each of my treadmill runs with a 1/4 mile run in the Vibram 5-fingers. These will strengthen my feet and make them relieved to have the cushion of training shoes. My goal is to run a race in the 5 fingers but taking the necessary steps to adapt to these shoe is critical.

TIP: Anytime a new product is purchased with the intention to implement into a training routine, DO NOT OVER DO IT! This quick change increases the possibility of injury. Think of it this way: your body is has adapted to the shoes you have been running in. Shoes have a break-in period and new products need to be tested before they are taken during a race or long run. Shoes may cause blisters that become very uncomfortable during a run. Wear new shoes around the house or run 2 or 3 short runs in them to get a good feel. Remember, you may feel some minor aches in the break-in period due to natural lower body adjustments.

HAPPY RUNNING!
http://jamesrunsthenation.blogspot.com/

June 2nd is National Running Day!

Happy Running Day! We have been faced with some very hot temperatures lately. This gives a good reason to slow the pace, wear sunscreen, and stay hydrated!
To beat the heat and vary my pace, I have resorted to the treadmill for a few runs. Combined with my Nike+ workouts on my iPod, I can run with Kara, Lance, Serena, Salazar and others and listen to their instruction. This is taking me back when I first really started getting into running. Nike+ comes through your earbuds and tells you your mileage; however, during the speed and distance workouts, they let you go all out. You get rest periods in between hard time intervals that allow your body to settle down. This gets my pace where I want it to be and the mileage comes naturally. Here are my training runs for the week:

5/25 3.00 miles @ 7:30/mi pace
5/26 5.01 miles @ 7:52/mi pace (treadmill)
5/28 4.34 miles @ 7:53/mi pace
5/30 5.01 miles @ 7:59/mi pace (treadmill)
5/31 6.00 miles @ 7:06/mi pace (treadmill)
6/01 5.19 miles @ 7:04/mi pace
6/02 Running this evening for National Run Day

Temperature on each of these runs, except on the treadmill, was between 85 and 90 degrees. Coming off a PR at Geist high temps, combined with tired legs was tough. The treadmill really help alleviated some of the soreness and my feet and legs appreciated a break from the pavement.

TIP: Hydration is key on these hot days. Drink lots of water before, during and after the run. A good way to judge how much water to drink following a workout is to weigh yourself on a digital scale before you begin and after completion. Odds are your weight will be less following a workout. Take the difference in pounds, and drink that much water (1 pound = 16 ounces).
I enjoy is adding an electrolyte replenisher to my water. My favorite is Nuun, which comes in a variety of flavors. I drink Lime or Berry Nuun before and after every training run and even more at my races.

HISTORY OF NATIONAL RUN DAY:
National Running Day is a national initiative of the major organizations within the running industry to join forces in an unprecedented unified effort to nationally promote running as a healthy, easy, and accessible form of exercise. The second annual National Running Day will be Wednesday, June 2.
From New York to San Diego, the day will celebrate the benefits of running as part of a healthy and active lifestyle aimed at combating some of today’s most pressing health issues.
You can participate in National Running Day anywhere—you don’t have to be in one of the cities hosting events to take part. At the least, all it takes is to wear your running shoes throughout the day, go for a run, and invite a friend to join you.
So, what do you think? Ready to get out and run?

The mission of National Running Day is to designate one national day to promote running as a healthy, easy, and accessible form of exercise.
This initiative aims to:
> Strengthen a nationwide grassroots movement to get people running.
> Encourage Americans of all ages and fitness levels to get out and run.
> As more school physical education programs disappear every day, get kids interested in running as a part of an everyday healthy lifestyle.
> Inspire children of all ages by exposing them to professional runners who know better than anyone the benefits of running.
> As a sign of participation and to motivate people around them, get people to wear their running shoes to work on June 2.

SEVEN REASONS TO RUN
Because of changes in diet and lifestyle, Americans are increasingly at risk for diseases that can significantly diminish the quality, productivity, and length of their lives. The time to act is now.
> Nationwide, the annual medical expense for juvenile obesity is more than $127 million annually.
> Health-care expenses and productivity losses related to obesity problems cost Americans more than $100 billion annually.
> Currently, obesity-related illnesses cause some 300,000 deaths a year. Inactivity and poor diet will soon overtake smoking as the leading cause of preventable death in the United States.
> Overweight youth ages 10 to 15 have an 80% chance of becoming obese adults by age 25.
> Only one in four kids gets at least 30 minutes of physical activity each day. Kids and teens obesity rates have doubled in the past 20 years.

Exercise-and running, in particular-is one solution to combating these health issues.
> According to the American Sports Data 2007 Superstudy of Sports Participation, 39.5 million people in the United States ran or jogged at least once, and 11.7 million ran more than 100 days/year.
> In 2008, according to Running USA, there were 9.2 million finishers in road races (ranging in distance from the 5K to the Marathon), a 4 percent increase from the 8.8 million finishers in 2007.

HAPPY RUNNING!
http://jamesrunsthenation.blogspot.com/

Back at it.... H - O - T!!!!

After two days of rest since the PR setting Geist Half marathon, I ran a short 3 miles to survey my body today. Boy, was it a hot one. My pace was okay at 7:30/mi., but I could still feel the effects of the race. My thighs were sore and my upper body was a little wary. Hills probably were not too smart, but I always like a good challenge. After a race, I usually like to give my legs some rest time before a long distance run; therefore, this week's mileage will be small. Saturday may be a flat run to ramp performance back at a high level.

TIP: This may be considered common knowledge, but with the temperature increasing, drinking more fluids and reducing your pace is crucial. Do not be stubborn! Take breaks when you feel like you need to and SLOW DOWN! These suggestions are even more important when running alone. You never know when the worst may happen. Here are some signs of dehydration:

If the dehydration is allowed to continue unabated, when the total fluid loss reaches 5% the following effects of dehydration are normally experienced:

Increased heart rate
Increased respiration
Decreased sweating
Decreased urination
Increased body temperature
Extreme fatigue
Muscle cramps
Headaches
Nausea
Tingling of the limbs

When the body reaches 10% fluid loss emergency help is needed IMMEDIATELY! 10% fluid loss and above is often fatal! Symptoms of severe dehydration include:

Muscle spasms
Vomiting
Racing pulse
Shriveled skin
Dim vision
Painful urination
Confusion
Difficulty breathing
Seizures
Chest and Abdominal pain
Unconciousness

HAPPY RUNNING!
http://jamesrunsthenation.blogspot.com/

Geist Half Marathon Results

Another race finished, another PR set. First off, I have to say WOW! I never imagined hitting this low of a time this year. After setting a PR in the KDF Mini and another in the Flying Pig, we really blew Geist out of the water, setting another PR by nearly 5 minutes! That's 3 in a row!!! Here are the results:

bib number: 1654
age: 31
gender: M

overall place: 64 out of 3187
division place: 12 out of 197
gender place: 56 out of 1502
overall time: 1:33:05
overall pace: 7:07

5mile: 35:29 7:06/mi pace 93rd place
10mile: 1:11:06 7:07/mi pace 70th place
last5k: 22:00 7:06/mi pace 58th place
overall: 1:33:05 7:07/mi pace 64th place

Miles 1-3: I felt like Thomas and I were running to fast. He looked at his watch and told me we were at a 7:04/mi pace - this scared me although I felt good.

Miles 4-6: My thighs were sore but I knew I had prepared well and I had a lot left in me, so we maintained a quick pace.

Miles 7-10: I looked at a marker clock, noticed our time and the possibility of another PR, and carried on.

Miles 11-13.1: I knew we had another PR. Tom and I had run the whole race together and we smoked it. I feel like we have something in our friendship where we just feed off of each other's strength.

Thanks to Tom for running a great race and the love and support Ames and LJ give us in all these races. Pictures will be posted on my Facebook tomorrow evening.

This is the second time I have ran the Geist and it is a great race for only being in the third year. Well organized, well supported, well managed, and a beautiful area result in an overall excellent experience. Tom Britt, his team, and all the volunteers and soldiers really deserve kudos for an excellent event. Thanks everyone!

Chicago is the next scheduled half, September 12th, however, we may do a few before. Keep an eye on the blog and I'll keep ya posted.

HAPPY RUNNING!
http://jamesrunsthenation.blogspot.com/

Geist Half Marathon - 5/22 @ 7:30am

This time is here for the Geist Half Marathon. Tomorrow, 8/22, I will continue the journey and run another race. Conditioning has been fantastic and my body is feeling excellent. I tapered the miles down this week after the big mileage last week, running only 3 days and a total of 11.11 miles. Here is how it went:

5/16/10 5.02 miles @ 7:49/mi pace (treadmill)
5/17/10 Rest Day
5/18/10 Rest Day
5/19/10 Rest Day
5/20/10 3.01 miles @ 7:22/mi pace (road)
5/21/10 3.08 miles @ 7:44/mi pace (treadmill)

The three runs this week with a few days rest were really beneficial. In addition, I visited my old friend, the treadmill. I have not come close to the treadmill since my IT problem, back in March/April. Honestly, I dread getting on it every time. This week was different. I went back to the basics played a Nike+ Workout which directs me to spontaneously change my speeds, unexpectedly. During the times of increase, I hit some great paces, which boost my confidence going into tomorrow's race. The treadmill is great when trying to hit a target speed or maintain a consistent pace.
Wish Thomas and I luck and say a prayer for us in the Geist tomorrow. This hilly run will be tough but we will overcome!

TIP: Maybe you've heard that stretching before a run is a big mistake. Indeed, studies show that static stretching—holding a muscle in an elongated, fixed position for 30 seconds or more—could hurt performance if done before a workout (save it for after your run). But dynamic stretching, which uses controlled leg movements to improve range of motion, loosens up muscles and increases heart rate, body temperature, and blood flow to help you run more efficiently. Dynamic stretching is most effective when it's sport-specific. This prerun routine targets the muscles used for running. Start slowly, focusing on form; as the exercises get easier, pick up speed. Use small movements for the first few reps, and increase the range of motion as you go.
LEG LIFTS
Swing one leg out to the side, then swing it back across your body in front of your other leg. Repeat 10 times on each side. Feel wobbly? Hold onto a steady object.
BUTT-KICKS
While standing tall, walk forward with an exaggerated backswing so that your heels come up to your glutes. When this is easy, try it while jogging. Do 10 reps on each side.
PIKE STRETCH
Get in a "pike" position (hips in the air). Put your right foot behind your left ankle. With your legs straight, press the heel of the left foot down. Release. Repeat 10 times on each side.
HACKY-SACK
Lift your left leg up, bending the knee so it points out. Try to tap the inside of your left foot with your right hand without bending forward. Repeat 10 times on each side.
TOY SOLDIER
Keeping your back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes. Advance this by adding a skipping motion. Do 10 reps on each side.
WALKING LUNGES
Step forward using a long stride, keeping the front knee over or just behind your toes. Lower your body by dropping your back knee toward the ground. Maintain an upright posture and keep your abdominal muscles tight.

HAPPY RUNNING!

Geist 1/2 - One Week Away!!!!

As the beautiful Geist Half Marathon draws near, training gets amped up and I get more confident. Training has been going really good. Somehow I have developed some tendonitis in my right arm but that's not slowing me down. Some long runs added up to over 30 miles this week and I am ready for Geist. Here's how my runs went:

5/9/10 10.22 miles @ 7:19/mi pace
5/10/10 5.01 miles @ 7:23/mi pace
5/11/10 7.60 miles @ 8:02/mi pace
5/13/10 3.80 miles @ 7:30/mi pace (shortened by rain)
5/14/10 5.01 miles @ 7:39/mi pace

I have had some really fantastic runs this week and look forward to a long life filled with many more!
As i have shared before, this is a beautiful run that I suggest to all. Here are some of the benefits:
Event Highlights & Premiums
Scenic view of beautiful Geist Reservoir
Custom finishers medal crafted by Geist Jewelers
Commemorative long-sleeve T-shirt
Computerized timing & scoring
Great course support
Entertainment throughout the course
Outstanding post-race party on the shores of Geist Reservoir
Water & Gatorade available at 10 aid stations along the route
USATF certified course

HAPPY RUNNING!

Geist Training- Today's Run

Today was the perfect day for a long run! 50 degrees and sunny weather made me not want to stop. I ran from Indian Springs to Anchorage Trail, through Anchorage and back. This was one of those runs where you enjoy the beauty of your surroundings and just get lost in mother nature. The run was 10.21 miles at a 7:20/mi pace. That is really great for a long, hilly run. I enjoy taking new routes and getting lost a little because the suspense of finding my way home is motivating. In Anchorage, you can do that.
Preparation for the hilly Geist marathon is going great. The tired legs from the Flying Pig are gone and I am back hard at it!
TIP: Focus on Form. When running a long distance, focusing on your form can result in a more comfortable run and more energy in your neck, back and legs. Have you reached to a point in a run where the parts of your body were tired? Take notice that you are probably slouching due to being tired. Keeping your head up and shoulders back keeps the weight of your body in the power zone. Additionally, your eyes stay focused on the path ahead and you save all extra energy for your legs!
HAPPY RUNNING!

Sights Set on the Geist 1/2

Today was my first run since the PR setting Flying Pig in Cincinnati this past Sunday. All the usually nags were there: tired legs and lungs in repair. I ran 5 miles at a 7:40/mi pace. The only new element during this run was the 80 degree heat. While I seriously doubt Indianapolis will be 80 degrees at 7:30am, this is some good weather to adapt to.
This will be my second year running Geist, a beautiful half marathon in NE Indy. Runners start over water and cross the lake 4-5 times. The reservoir is beautiful and the run is hilly. Here is a little bit more about the race:
The Geist Half Marathon Inc. is an Indiana non-profit corporation organized to inspire health and wellness in the children surrounding Geist Reservoir in Indianapolis, Indiana. Working closely with the greater Geist community, the Geist Half Marathon raises funds to benefit physical fitness programs being jointly implemented within the schools.
Last year’s race was sold out with 6,000 registered participants raising money for the Geist area schools.
TIP: Warm weather is coming. This makes hydration more important if you want to maintain your performance. Drink water as much as possible each and everyday, even when you are taking the day off. Another useful tool is a hydration belt for those longer runs. You never know when you want a drink and these belts are very helpful.
HAPPY RUNNING!

2010 Flying Pig Stats - Another PR!

Wow! What a wonderful race. For Sunday's Flying Pig Half Marathon in Cincinnati, OH, we really had some rough conditions. Start time was 6:30am so we woke up a little after 4am to get to the start line in good time. I felt like mother nature was trying to turn us away from this race. Torrential downpour, thunder, and numerous lightning strikes had us wondering what time to expect from this race. Tom and I arrived at the start about 15 minutes before go time - 5 minutes later a lightning strike made the power go out. After 5 minutes of curiosity, the lights come back on and we were ready to go. I have to admit, I was not optimistic. In fact, pre-race, I made the comment, "No PR's will be set today." Little did I know....we'll get to that in a few.
The first 4 miles I felt sluggish and soggy, though running a 7:20 pace. Rain was relentless and we were dodging puddles. The route took us from downtown Cincy to Covington then back to Cincy through the industrial park. About that time, I was feeling great.. Little did I know the hills were coming. Around miles 5 through 9 we climbed some tough hills at a 7:35 pace; however, the beauty of the area made up for it. Honestly, I am not too sure what area we were in, but it was gorgeous! The sights had me looking around with no pain in mind. All I recognized is we were by the Krohne Conservatory. After the beauty, the rain took a break and it was time to refocus on the last 4.1 of the race. It turns out all those tough hills were rewarding, because the rest of the race was downhill!!! Tom and I realized I was close to another PR so we kept a good pace through downtown Cincy. Approaching the finish "swine" we let it all out and set a PR for me, by 1:11, for the 2nd week in a row! Here are the unofficial stats:

Overall Place 178 of 26000

Division Place 26 of 521 (30-34)

Gender Place 150 of 3485 (Male)

Through 6.8 Miles: 52:45:11

Net Time: 1:37:43.16

Pace: 7:28

The last two weeks I have set new PR's and also had negative splits, which I have never had. I ran with no pain, nor did I feel anything flaring up. This was just one of those races where everything just felt right.

Race Comments
I have to say, this is the most beautiful, well organized half marathon I have run. The organizers kept everything as perfect as it could be in this crazy weather. Water stops were every mile with Gatorade and water, the route was great, and the vendors at the end had plenty of goodies. The expo was just as good. Everything was organized step by step. If you wanted to pickup your packet and leave you could. And the goodies....we received a tech shirt, a poster,a duffle bag, and solar blanket at the end of the race. In addition, public support was amazing! Through the rain and lightning, spectators line the streets in nearly every area we visited. Kudos and thank you to Cincinnati, the supporters and volunteers, the race director and all the other organizers because this is the best overall race I have participated in.

I will edit the blog when results are official.

HAPPY RUNNING!!!!!

Off to Roast the Pig!

Well, after a good three mile run yesterday at a 7:29 pace, we're off to run in the Flying Pig half marathon in Cincinnati, Ohio. The run yesterday was great. Weather was warm and the sun was out; so, the conditions were nothing like they will be Sunday. Weather is expected to be around 70 degrees and thunder storming... a little more than the refreshing conditions we had in the KDF Mini last weekend. The "Pig" is a hilly run through downtown Cincy at 6:30am, so this one will be challenging. My good friend, Tom, will be running along side me so we should be great. Wish us luck and say a prayer that the lightning stays away from us. I will post results when I return home Sunday evening. This race should be a good one. We are well-prepared and ready!

HAPPY RUNNING!

Getting ready for the PIG!

Four days have passed since my last run in the Kentucky Derby Festival Mini Marathon when I set a PR and today I got back at it. I ran a short 3-miler today to loosen up after four days of R&R. Yep I have worked, but I have taken the time to allow my body to repair for another race. I ran a relaxing 7:29 pace, which felt great. I may throw another in Saturday before we head out for the PIG.
Sunday, I will be running in Cincinnati's Annual Flying Pig Marathon. This race is known as America's funnest first half/full. The logos and medals are unique and the goodie bags are second to none. Here is a little more:
Competing at the Highest Level...
The Cincinnati Flying Pig Marathon has made a mark being the third-largest first-time marathon in the country. Welcoming athletes of all running abilities, this is a race where you can find personal reward.
Hospitality at the Highest Level...
Beyond the race itself there is a full weekend of activities and events for the whole family to enjoy. Greater Cincinnati welcomes you with the best hospitality it has to offer. In its October 1999 issue, Cincinnati Magazine pronounced the marathon "The best of the best", a "keeper".
Support at the Highest Level....
Over 25 support stations and entertainment all along the course make the Flying Pig Marathon one of the premier marathons in the country.
Organization at the Highest Level...
Race organizers possess the experience and the passion needed to have Runners World magazine refer to the Flying Pig as a "text book case on how to organize a major marathon."
TIP: Some guidelines say that you should take one day easy for every mile you raced ... that being said ... you should be ready to hit the training again within two weeks. 20 weeks is really a pretty long schedule considering that you already are capable of 1/2 marathon distance. I have done 12, 14, and 16 week programs ... and they are plenty long enough.
My suggestion would be to take it easy ... and see how you feel during these next couple of weeks ..
HAPPY RUNNING!

KDF Mini Results - a new PR!

Today's Kentucky Derby Festival Mini marathon was near perfect. I ran with a good friend, Thomas Hines, the weather was ideally refreshing, and I set a new PR for the half. My results are as follows:

Overall Time 1:38:54

Gender Place 294 of 4622 (males)

Division Place 49 of 655 (age 30-34)

Overall Place 337 of 15000 (10748 finishers)

Through 10K 47:08

Through 15K 1:11:36

Overall Pace 7:32.9 min/mi

This race was an efficient one. This is the first race I had a negative split and I believe it worked really well! We started easy and smooth and maintained through 13.1. Thomas was running with an IT issue so he really held back. After all, he just ran a full marathon at in Boston Monday. Just before mile 12, we knew I was near a PR and he encouraged me to go ahead and set it. I gave it all I had the rest of the way. The downhill of Preston Street, where the finish is in sight, I was so pumped up. It was me and the clock. Everyone disappeared, the noise silenced, and I went for it. My eyes were locked on the clock the entire way. When I crossed, I gave a Tiger Woods-like fist pump because I knew I had done it! This was a great accomplishment for me due to the few injuries I have dealt with and how hard I have worked. This is the first race where I honestly felt no struggle whatsoever.
To make this day even more special, Ames, Mom, my sis and my three nieces were at the finish cheering me on. Additionally, I ran with a really good friend in Tom. KDF is one of my favorite races just because when I complete it, my family is at the finish to give me a hug. I love you all so much!
Thomas and I will do it all over again next weekend in the Flying Pig Marathon in Cincinnati, OH. This is known for its hills but also for how fun it is! Stay tuned.....

Thomas Hines: "Holy Crap!!! Just checked the results for the Derby Mini and I finished 370/10,738. James left me at 1 mile to go and passed 35 runners to finish 335/10,738 and he set a PR ... Great Run James !!!"

HAPPY RUNNING!

Training is never over. Goals for the KDF Mini

Well, training is over for the 2010 Kentucky Derby Festival Mini Marathon. I have worked hard, through some tough injuries. The excuses are useless and it is time to step up. I ran a short "loosen up" 3-mile run today and I felt amazing! Although windy and gloomy, it was a great run to boost my confidence for tomorrow's race.
Now to my goals. My goal in every 1/2 marathon is to run below 1:40 - the only time I have done this was my very first KDF mini. I would like to do 1:40, although I will be happy around 1:44. You never know with the weather we are suppose to be running in tomorrow.
TIP: Tomorrow's race with almost certainly be a rainy, stormy and windy one. Avoid the cotton clothing and wear gear that wicks away moisture. Maybe you will feel the dampness, but you will not feel like you are lugging around last week's laundry basket! Cotton holds moisture, clings to your body and traps the sweat in. It gets heavy and irritating and you will hate yourself for wearing this type of clothing. The good folks of the KDF gave us a technical shirts this year so be sure to wear it.
Best to luck to the 15,000 runners participating in the race. I wish all a happy, safe, satisfying run.
HAPPY RUNNING!

KDF Mini this Saturday 7:30am

Today's 5-mile training run was faster than expected. Since the left knee has been feeling better, I have been running around a 7:40/mi pace. I cut that down by 22 sec/mi today. I felt great getting out there and throughout the run. Breathing was great, fitness was great, and body health felt really good. This run was extremely useful to increase my confidence going into Saturday's mini marathon. We'll run a short three tomorrow and maybe one on Friday. I feel well-prepared.

TIP: As most may know, the Kentucky Derby Festival Mini and Full Marathon is this Saturday, kicking off at 7:30am. Pay attention to street closings as follows:

2010 KDF DERBY Mini/Full MARATHON STREET CLOSURES & NO PARKING AREAS

The following streets will be CLOSED, or have their traffic diverted, on Friday, April 23rd, 2010 at 9 AM until 6PM Saturday, April 24, 2010:
River Road from East Witherspoon (near Adams Street) to Preston Street.


There will be NO PARKING on the following streets from Midnight Friday April 23rd, to 6PM on Saturday April 24th.
The following Streets will be CLOSED, or have their traffic diverted, on Saturday, April 24th, 2010 during the hours from 6AM to 6PM:
3rd Street from Tenny to Kenwood Drive
Kenwood Drive from 3rd Street to New Cut Road
New Cut (Taylor Blvd) from Blue Grass to Kenwood
All of Iroquois Park is closed
Southern Parkway from New Cut to Oak Dale
The Ramp from I-264 E/B to Southern Parkway
4th Street from Oakdale Avenue to Breckinridge Street
Breckinridge from 7th to Barret Avenue
Barret Avenue from DeBarr to Castlewood Avenue
Castlewood from Barret Avenue to Baxter Avenue
Baxter from Eastern Parkway to Rosewood
Tyler Park Drive from Baxter to Edenside
Edenside from Baxter to Norris
Quadrant from Edenside to Eastern Parkway
Eastern Parkway from Baxter Avenue to Entrance to Cherokee Park
All of Cherokee Park is Closed: Scenic Loop From Entrance (Daniel Boone Statue) back to Statue including:
Scenic Loop and Barney
Scenic Loop and Dingle Rd
Cherokee Rd and Sulgrave
Scenic Loop and Beargrass
Scenic Loop and Maple Rd
Maple Rd & Alta Circle
Scenic Loop and Beals Branch
Beals Branch and Fehr
Scenic Loop and Cochran Hill
Cochran Hill and Lexington
Scenic Lop and Ledge
Ledge and Lexington
Alexander from Scenic Loop to Willow
Cherokee Road from Cherokee Parkway to Baxter Avenue
Willow from Eastern Parkway to Glenmary
Cherokee Parkway from Bardstown Rd to Grinstead Dr
Longest from Bardstown Rd to Cherokee Parkway
Baxter Avenue from Breckinridge St to E. Chestnut Street
E. Chestnut from Chestnut to Main @ Story Ave
Main from Story Ave to 4th
7th from Breckinridge St to Market St
Market from 8th to Jackson
3rd from Market to River Road
2nd From Jefferson across the 2nd Street Bridge to Indiana
Bingham Way from River Road to E. Witherspoon
1st From E. Witherspoon to Main St
E. Witherspoon from Preston to Clay St
**Other smaller alleys and adjacent roadways may be impacted by this detail

Congrats to Tom Hines!

For starters, I want to give a HELL YEAH! to a friend and training partner, Thomas Hines. He completed today's Boston Marathon in 3:13:55. That's an incredible 7:24/mi pace for 26.2 miles!! Good run my friend!

As far as my training goes, the knee injury is healed to about 85% and my fitness is 189.3% LOL! I ran 7 miles today at a pace of 7:39/mi. That included a couple of stops at a water fountain in EP Tom Sawyer Park and another to catch my breath (I was running to fast!). I never stopped my timing though... I am feeling great and looking forward to this weekend's KDF Mini Marathon. The rest of the week will involve a taper-down in miles, a couple of rest days, and a lot of hydrating and carb-loading!

TIP: The 2010 KDF Marathon and Mini Marathon will be about the same temperature as 2009, with rain probable. Anyone remember what this means? You will heat up later in the race. Good thing this year we're had a little time to adapt to the heat! Do not wait until Thursday and Friday to hydrate. Proper hydration is built over time. Use this entire week to hydrate with water, Nuun, Gatorade and water retaining foods like oranges and cantaloupe. In addition, carb-load with pastas. This provides energy for the body to burn throughout the race. But it does not end here. Remember to hydrate during the race to keep your body from drying out. Think of liquids as lubrication that enables easy movement in all parts of the body. Use these tidbits and have a great race Saturday. Remember the motivators that got you to this point and enjoy yourself as you complete your goal!
HAPPY RUNNING!

2010 Triple Crown of Running Totals

The results are in for the combined three races of the 2010 Triple Crown of Running. Here is how I did:

Overall Clock Time 2:24:15
Overall Place 249 / 4491
Gender Place 216 / 2008
Division Place 40 / 295
Anthem Fitness 5K 22:09
Rodes City Run 10K 43:18
Papa Johns 10 Miler 1:18:48

2010 has been tough for me as far as injuries go, which I have never experienced before. An emergency room visit with asthma hurt me a little in December, a sprained right knee from playing basketball slowed me down in January, and the left IT band problem was an issue in March. All this resulted in about a ten minute slower time than last year. Regardless, I will continue to heal, fight through it and prepare for the three half marathons within the next month. KDF Mini, here we come!

Don't forget your Triple Crown Shirts will be available beginning Monday, May 3rd at Fleet Feet (1500 Bardstown Rd. in the Highlands) and at Rodes (4938 Brownsboro Rd. STE 200- HWY 22 across from Holiday Manor).

Also, I also want to wish my friend and running partner, Thomas Hines, the best of luck in the Boston Marathon, Monday. He is a fast, efficient runner and a great training partner. I know you will do great my friend!

TIP: With the Boston Marathon less than a week away, and the temperature heating up, those guys have sent out some useful hydration tips. Here are a few:
To help runners stay properly hydrated leading up to and through race day, the Gatorade Sports Science Institute recommends utilizing the R.A.C.E. formula for hydration:
Replace Fluid Losses.
It's important for athletes to minimize dehydration (weight loss during exercise). Marathon runners should try to prevent a loss of more than 1% to 2% of their body weight (e.g., a 150-lb athlete should not lose more than 1.5 to 3 lbs. per race). By weighing yourself before and after training runs under various environmental conditions, you can develop a good sense of your fluid replacement needs on race day and make adjustments based on the weather that day.
Avoid Over-Drinking.
Over-drinking (weight gain during exercise) can increase the risk of hyponatremia, a rare but dangerous condition that has been associated with excessive fluid intake and to some extend the loss of sodium in the sweat. While the sodium in Gatorade can reduce the risk of hyponatremia during the marathon, the risk still exists if too much of any fluid is consumed. Replace fluids based on weight loss, not guessing.
Check Your Urine.
If it's light yellow (like lemonade) that's usually a sign of good hydration. Crystal-clear urine often indicates over-hydration and the need to cut back. Dark urine (like the color of apple juice) may signal dehydration and the need to drink more.
Eat a Salty Diet.
If you are a heavy sweater or if you finish workouts with your skin and clothes caked with white residue, your diet should contain enough salt to replace those losses. Salting your food to taste is encouraged; during training runs and on race day, favor salty carbohydrate snacks and sports drinks over water to help replace the sodium lost in sweat.
HAPPY RUNNING!

Good Run in B-Town

I am rationing out my runs to allow healing time for my IT irritation in the left knee.
Sunday's run in Bloomington was a little testy. Not due to pain or injury, but due to unfamiliarity with where I was running. The sidewalks around Assembly Hall (basketball arena) and "the Rock" (football stadium) are a little choppy with high curbs. With this being my first run in four days, I had to be concerned and put safety first. I felt good all the way. My left knee performed beautifully on the tough terrain - the only pain was where I accidentally banged my putter against it the day prior! Overall, I feel like with a little more rest, the knee will be ready for the upcoming three half-marathons.
TIP: Its always good to run in unfamiliar places whether it be on vacation or just a place your are visiting. Before you run, survey the area. Drive around and assess the place and make a smart decision on if you should be running here... HAPPY RUNNING!

Am I Falling Apart?

Today, consisted of a 5.16 mile run - the first run back since the PJ's 10-miler. I wanted to take it light and test out my left knee and IT band. Pace was 7:50/mi. Fitness is great. I knew the left knee injury was there, although not much pain existed today. However, after all the rest and focus on my left knee, I felt some irritation in the outside of my right ankle... Am I getting old???
I know I have been over-compensating on my right side, which is the reason for the ankle pain. I just wish it would all go away.

TIP: Pain is part of running, the trials and tribulations. When nursing an injury, try not to just focus of that part of your body. Listen to the entire body by taking a moment to perform a mental scan. Your body will talk to you and tell you areas you may need to resist from favoring or may need to stretch more before and after your run. This moment may occur within your first mile or the last or maybe even both. Whichever the case, listening to the messages your body is sending you is critical to maintaining good health.
HAPPY RUNNING!

PJ 10-Miler Stats - Its Official

Papa Johns 10 Miler Official Results
April 3, 2010
James Hoagland

Chip Time 1:18:48 (official time)

Overall Place
583 / 6925

Gender Place
494 out of 3212 males

Division Place
Age 30-34 81 / 482

1st Half 39:37
2nd Half 39:11

HAPPY RUNNING!

Papa Johns 10 Miler 4/3/10 1:18:48

I was nervous going into the 2010 Papa John's 10-Miler this year. Recently nursing an inflamed IT Band has forced me to back off of training. This past week only consisted on two runs of 5.5 and 6.5 miles. Both were intended to go longer; however, left knee pain cut them short. Some really intense hot yoga at Betsy's Hot Yoga in St. Matthews can be attributed to my recovery.
Back to the race. I was so nervous last night, sleep didn't come easy. I told myself to take it easy and walk it out if I felt any pain. Thomas Hines and I started the race at about an 8:00 minute pace and maintained it throughout the first five miles. I felt a little irritation in the left knee. I knew the staying in the middle of the road (the most level surface) and short strides on downhills would help me out - and it did. For some reason, Iroquois Park felt easier than normal. The pace sped up a little to 7:45 over the last five miles. As much as I tried to push it, Thomas lived true to his role as a great running partner and told me to keep it slow - all the way through the finish. Thanks to Thomas, I completed this race at a comfortable pace without further injuring my knee. Our finish time was 1:18:48 - eight minutes slower than 2009.
TIP: If you need to regulate a certain pace, run with a partner that will be stern with you. Risking further injury is not worth it. If you are willing to take a chance, slow down and take it easy. Pushing too hard will cause an even worse injury that will keep you off the road. Another way to stay at a target pace is to run with a Nike+ or a Garmin.

HAPPY RUNNING!