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!