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!