Papa John's 10 Miler Official Results

This morning's Papa John's 10 Miler went really good. I would say great; however, I did not feel at my best throughout the entire race. I knew the morning was going to be cold and I prepared for it in my UK blue. Sleep was hard to come by Friday night due to the Cats playing Ohio State late in a battle. They ended up getting a big win and the energy created in me made sleeping a little tough. I arrived at PJ Stadium around 7:20 am and felt ready. I changed my training up a little and hit the treadmill for 5 easy miles on Friday, which may have contributed to a little struggle in the last half of the race. I met up with Thomas and we made our way to the start. Here is a breakdown of how the race went for me:

Miles 1-3: This is the stretch from the start to the entrance to Iroquois Park - flat and fast. In the approach to the beastly hills of Iroquois, runners must monitor their pace and save some for the way to the finish. We were running at a great pace but holding back for just that reason. I wanted to save some for the overpass on the approach to the stadium. I was feeling good, but breathing heavy and I knew were were running fast.

Miles 4-6: The hilly part. This 3 mile chunk is Iroquois park - legendary for causing runners to walk in the PJ 10 Miler and the KDF Mini because they hit the hills too fast. With Thomas running the park daily and myself at least once a week, we were well-prepared. The park went great with the help of a little G2 from the fuel belt. The pace, as expected, slowed a little in the park. We came out of the park flying at a 6:39/mi pace!

Miles 7-9: Back to the straight and flat. The pace was fast and I started to feel it. I started to tell Thomas to go all out - it looked like he was really in a great groove - but I thought to myself "you've worked hard, you can do this!" So, we continued down Southern Parkway looking for the gazebo at Woodlawn and then for the overpass at I-264. From experience, I knew we had only two miles to go from there. The pace was intense and we were focused.

Mile 10: This was a right hand turn to the overpass and into some brutal wind in the face. The last mile is up the hill, down the hill, into the stadium and across the finish line. I always feel that 8/10 of a mile trying to get in the stadium is the longest stretch of the race. We arrived on the field and sprinted for the finish, the ultimate goal on race day.

Here are my results from the 2011 Papa John's 10-Miler:

Chip Time 1:09:37 (PR)
Overall Place 207 out of 7013
Gender Place 182 out of 3206
Division Place 42 out of 474 (30-34)

I was definitely satisfied with the pace and our finish time. With 39 degree temperatures and overcast skies, the weather was nearly prime for a good run.
The PJ 10 miler was well organized and well supported. To me, it looked like Southern Parkway committed their support to this race since the KDF mini was taken away from them. The support, organizers and volunteers did great work!


TIP: My tip in this post goes to the organizers - do away with the plastic cups at the water stops and bring back the paper cups. Paper is much more runner friendly - they bend were we can get a drink without spilling it all or cutting a lip!

Next up for me in the Indiana University Alumni Half Marathon in Bloomington, IN, Saturday, April 2, 2011. This should be a beautiful but hilly run. The best part will be the presence and support of my wife's family. I will be running in her hometown and hope to post a good result.

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

2011 Berry Half Marathon Results - Rome, GA

This run went "Berry" well! LOL - Another PR!!!!!


I cannot explain the beauty of the Berry College campus. It look like Hogwart's from Harry Potter!. From historical buildings, lakes, bridges, retreats, and just a majestic snapshot of nature, running a half marathon at Berry was truly a pleasure. And Rome, GA, home of the Single A baseball team, the Rome Braves, is such a gorgeous part of the south. Dogwoods were in bloom, the grass was a bright green, the temperature (50 degrees) was perfect, and Rome looked like a beautiful place to run.
Packet pickup was in Ford Dining Hall on the Berry campus. This was a beautiful building with stained glass windows all around and surface level ponds just out front. While the packet pick up was a little congested, the event was well-organized and the volunteers were as helpful and polite as can be.
Now, to the race. Ames, as always, was by my side. I believe her love and support are the main reasons why I enjoy our travels so much and for my improved finish times. WE"RE A TEAM!!! Thomas and LJ made the stop on their way down to the Big Easy, New Orleans, for Mardi Gra. Tom and I stayed together and talked the entire race, a good elixir for pain and struggles throughout a long run. Saturday morning, race day, March 5, 2011, was rainy, windy, and 50 degrees. The optimistic perspective was the rain and wind was light and would be refreshing throughout our run. I gave Ames a kiss, she wished me luck, and my race-day ritual had come to an end.... It was time to focus on 13.1 miles of beauty!
Miles 1-3: Start was a little congested. We looked up and we realized we started we runners aimed at a 2:17 goal. After weaving through the crowd, running through the beautiful campus, back toward the start and seeing Ames and LJ, the route directed us toward the wooded side of the Berry Campus. We were starting a little fast at a 6:54/mi pace. I felt a flare-up of my left plantar fascia and got a little nervous. I stay aware and nursed my left side for the next 10.1 miles.

Miles 4-6: This was, perhaps, the most beautiful stretch of the entire run. From the nature, to the Old Mill, to the elementary school and the unexpected muddy trail, the pace was good and I was feeling really good. We got a little muddy,but a little dirt never hurt!

Miles 7-10: This stretch included the Winshape Retreat and their pond and the Normandy Inn. The support of the volunteers throughout this portion was awesome. Their cheers were motivating and I appreciated the support. We hit the Viking trail which led us to the home stretch. I was getting a little winded so I know we were running fast (we were)!

Miles 11-13.1: Wow, passing runners in this stage is a good sign. One after another, we targeted a runner and took them down. Finally, the finish line was in sight. A left hand turn led the way. I looked at the clock, seen another PR in sight, and went for it! We ran a great race and kicked in the highest gear to the finish. Even a little gassed after crossing the finish line, the feeling of accomplishment was incredible.

Official Results:

3/5/11 Berry Half Marathon Rome, GA
Bib Number: 2329
Chip Time: 1:31:03 (PR)
Overall Place: 17 out 696
Sex Place: 15 out of 341
Division Place (30-34): 3 out of 46 (Award)


The 2011 Berry Half was fun and the campus was beautiful. Thanks to the organizers for a great event and to the volunteers for being helpful, kind, and supportive so early in the morning on a rainy day. Other events included a 10K, 5K and a Kid Fun Run. With all this going on with rain, this event was well-handled and is highly recommended by me.
Thomas, we did it again. Another example of training paying off. The dedication and hard work is well worth it.

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

Apex PT, Anthem Results, & New Gear!

Race season is upon us and it is going great! I have discovered new help in many outlets. Today's post will included a visit the KIDS Center Run Group took to Apex Physical Therapy, my results from the Anthem Fitness 5K, and finally, an assessment of some new equipment I recently tried out.

March 2, 2011, the KIDS Center running group attended a workshop with Patrick Myers and crew at Apex Physical Therapy, at their English Station location. From the group and me personally, I want to thank Apex for the advice and the time spent with us. Let me tell you, these guys knew their stuff. From the PPT presentation, to demonstrations to hands-on evaluations, our workshop included priceless information on injury prevention. The issue I am having with plantar fasciitis, was easily attended to with advice on specific stretches and care to the target areas. Other attendees had some more serious issues to address and the guys gave advice that was easy to understand and use in our day-to-day activities. They truly showed care, patience and an educated diagnosis of our running concerns. I highly recommend giving Apex a call for any pain or concern that may sideline you from fitness. You never know the severity of your issue or how simple the fix may be. From the crew at Apex PT, here are
10 Things Every Patient Should Know Before Starting Physical Therapy:
1. Exercise your access.
a. Kentucky law allows any patient to have direct access privileges to the physical therapist of his or her choice.
2. Look for a qualified specialist.
a. Studies have shown that being treated by a therapist who has advanced education or experience can actually decrease the number of visits you may need.
3. Ask questions. A qualified therapist should be able to provide answers to the following questions:
a. What is my diagnosis?
b. Is physical therapy the best treatment for my condition?
c. How much time does this condition usually take to get better?
d. How much better should I expect to get by the end of treatment?
e. Is my health insurance going to cover my treatment?
4. Understand your prognosis.
a. Your therapist should be able to explain your injury/condition to you and what your outcome possibilities are thoroughly.
5. Understand the term of your treatment.
a. Each person and injury is unique; however, there are standards and protocols for the number of visits required for each type of injury.
6. Do your exercises.
a. Research shows that most patients respond much better when clinical therapy is combined with home exercises.
7. Embrace the goals of your therapy:
a. Your therapist’s intent is to help you regain your independence, educate you about your condition, share self-treatment methods, and emphasize a strong wellness component for injury prevention in the future.
8. To ensure great communication, always ask your therapist any questions you have regarding your care.
9. Determine Your Payer Source Eligibility:
a. Before you begin therapy, be sure the physical therapy clinic you select will accept your health care insurance and to determine if your eligibility requirements are met. All insurances require that you have need of skilled care and that there be a reasonable expectation of improvement in your current health status as a result of your therapy.
Always feel free to consult the billing staff for questions regarding your health insurance or payment status.

The 2011 Anthem Fitness 5K took place February 26, 2011, and boy was it fun! Even though rainy weather hit a couple days before, causing the race organizers to re-route the run, I thought this race went extremely smooth. Thanks to Camille Estes and the Anthem crew for putting on a great event.
My great friend, Thomas Hines, and I ran this one together. We pushed each other and believed and came out with PRs. Personally, I recorded the fastest mile, mile 3, since participating in races at 6:07 per mile!!!! Here are my stats from the Race:

Race: 2011 Anthem Fitness 5K
Bib Number: 3952
Chip Time: 19:17
Overall Place: 194 out of 8720
Gender Place: 173 out of 3759
Division Place (30-34): 37 out of 538

Mile 1: Avg pace 6:27/mi. We took off fast down River Road with a quick right turn. When we looked at our pace, we were amazed but not cautious. I felt extremely good and was not backing off until I crossed the finish line.

Mile 2: Avg pace 6:22/mi. Mile 2 was a blur. We were cookin' and I was feeling like a fast time would be achieved. The only time I looked at was at the mile markers we passed, and they were all good. Toward the end of mile 2, plantar fascia in my left foot began to flare up. The pain was so bad I was running on the side of my foot. I wanted the time so I endured through this obstacle.

Mile 3: Avg pace 6:06/mi. I shook off the PF pain and went for it. Thomas and I were moving fast and could see the finish. The last tenth mile of the race we were running at a 5:43/mi pace!!!

As you can see from the results above, we ran at a fast pace and finished within the top 2.2% of the entire field!

Now to the new gear. I have been looking at the same hydration belt for months: Nathan Speedbelt 2R Auto-Cant Pack

I gave my new belt a test run today and I hardly knew I had anything on. The Race Caps were phenomenal! Here are some features:
Auto-Cant Disk instantly fits the pak to your body
Streamlined Molded Holsters for quick, one-handed Flask access
Two 8oz Nutrition Flasks with Race Cap
Race Cap with high-flow, one-way valve opens and closes automatically and offers a quick shot of gel - no need for intense squeezing or sucking
Dimensional Power Stretch Mesh pocket expands to hold items snugly in place- no need to fumble with zippers or closures
Canted, limited-stretch elasticized waistbelt with soft perimeter binding won't ride up
Velcro-fastened Titanium Belt is light and strong, with an open construction to dissipate heat and reduce chafing
Airmesh moisture-wicking backing
Silicone grips inside holsters prevent Flasks from popping out
Reflective detail

My other new product is a pair of SKINS SOX. I have worked out twice in my knew compression socks and loved them!

A unique concept in sports compression equipment, Skins Sox allow you to wear your existing socks while still benefiting from lower leg compression.
Details:
One pair of compression sleeves
Easy to wear under existing uniform socks
Skins™ sport sox will lower lactic acid production, assist circulation and promote greater oxygen availability, particularly in the calf and lower leg
Scientifically shown to increase venous blood return by 31%

Both of these products will get a true test in this weekend's Berry College 1/2 Marathon in Rome, GA, where I will check off the 9th state I have completed a 1/2 marathon in. Only 41 more to go!

Lastly, the KIDS Center needs our help. I am running for their cause and raising money to help fund the invaluable services the KIDS Center provides children. My goal is $1,000 by KDF Marathon Day, April 30th. The smallest contribution will mean more than you can imagine to these children, their families, and the miracle workers at the KIDS Center. Follow the FIRST GIVING link on my blog page to help us out:


TIP: Please, for your sake, listen to your body and do not avoid pain. An uncomfortable sensation, is our body is telling us something is wrong. Whether its time for new shoes or you need to go visit the guys at Apex PT, constant pain is not good. Avoiding attention to pain will only result in a more severe injury. Rest and consult a professional to identify your issue.

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