See James Run...or read about it!

2012 Mercedes Half Marathon - Race Season Begins

2012-02-18T23:11:00.001-05:00

I registered for the 2012 Mercedes Half Marathon back in November with a couple things in mind: (1) Ames and I would have a relaxing weekend away from home (2) Temperatures will be prime in the South's winter season. Well yes, we relaxed in Birmingham, Alabama, although more than expected. Our new addition to the family, Barbet Cali, went with us. So young and full of energy, we did not want to leave her in the hotel without us, so we relaxed in the hotel with her. Cali was so great in her first experience on the road, I think because Momma Ames' is so great with her. As we ventured throughout the hotel and in the surrounding "potty" areas, people commented on how beautiful she was and asked all about her. Then, came the second expectation, the temperature, which ended up the coldest day yet in their winter season. Whew, it was chilly and I knew race day would be much colder.

Shortly after we arrived, I went to pick up my race packet in downtown Birmingham, where my perspective of this city took an immediate turn downhill. The packet pickup was about three miles from our hotel, Aloft (super nice and pet friendly!), and the drive there was smooth; however, when I arrived downtown, traffic was atrocious! Parking was tough but I managed it. So I'm walking down the sidewalk to the Boutwell Auditorium, where the packet pickup was staged, when I feel a liquid hit me from above. I looked up, where I can only assume she did not know there was a sidewalk below, a girl had dumped a drink from the second floor of a parking garage, with a direct hit all over me! I was immediately furious although she apologized.
I got past that bad experience and arrived at the expo where I picked up my packet. The earlier experience made me want to get back to the hotel so I did not stay too long. One great adjustment the race organizers made for the cold temperatures was adding gloves to the end of the packet pickup line. Although they only had one size, this was a great effort by the staff.
I arrived back at the hotel where Ames and Cali awaited. I vented a little about my experience then went to pick up dinner. I saw a little more of the area we stayed in, Homewood, which was very nice. I picked up Jim and Nicks Barbecue, a sponsor of the race, and it was fantastic! After dinner we watched the intense UK v. Vandy game and I got my gear together. Although I knew the morning would be frigid, I was confident with where my training and commitment had me.
Race morning came and I headed to Downtown Birmingham. A little less traffic but a lot more cold. Morning temps were in the 20's so I waited a little longer than normal to head to the starting line. I arrived about 45 minutes early and the people were pouring in. I never found an exact amount that ran in the race but overheard a mention of 4,500 (smaller than I expected). There is not much to say about the start. With no prayer or National Anthem, I had my own mental preparation and I was ready to go. Here is how it went:
Miles 1-3: Although very cold, I maintained a steady pace for the first quarter of my race. Normally, during the colder temperatures, my pace will slow, especially at the beginning because loosening up is tough - not today! I watched the mile splits and I was hitting some great paces! I felt really good and had no breathing problems. My one hinderance during this stage of my race was at the second hydration station. I grabbed a Powerade from one of the volunteers, took a drink, and puked a little. The drink had not be mixed all the way and I got the graininess, then got sick. It happens, although it should not! Pace averaged 7:06/mi.
Miles 4-6: The second quarter of the race was similar to the first, although a little more of an uphill climb. Pace average was the same and I was coasting along the streets of Birmingham. I felt really efficient and knew I could carry this on through the finish line.
Miles 7-10: Runners were elevated through the third quarter of the race. We went through some nice neighborhoods and the campus of University of Alabama-Birmingham. This was this most scenic part of the race. Normally, when running uphill, you will get to an intersection or turn a corner and be rewarded with a downhill - not here. Although the pace kept up, the incline seemed never-ending. Pace still was maintained at 7:06/mi and I earned it. Then came the start of the final quarter of the race........
Miles 11-13.1: Building up to mile 11, if I need it, is when I eat a few Sports Beans, put my head down, and let my pace unleash. I did that here but experienced an issue. Temperatures were so cold, the Sports Beans had frozen! I vividly remember eating four, two for each side of my mouth, and they were solid. The beans clumped in each side of my mouth. I had to stop and walk to hydrate and make the beans more chewable. My pace took a hit on mile 11, averaging 7:41/mi. While this is not slow, it made a different of about four seconds in my overall race pace. I got back going and I was cooking with gas, nearly making up for my "speed bump." Mile 12 averaged a 7 minute mile while, the final mile, 13, averaged about a 6:50/mi pace! I was ready to get this one over and sprinted toward the finish where I was rewarded with a Mercedes Emblem Medal and a hat, but no chocolate milk... Here are my results:

Division Place 16 of 249
Overall Place: 119 of 4500
Sex place: 94
Overall Time: 1:33:16
Overall Pace: 7:08/mi

I felt great throughout the Mercedes although temps were chilly. My pace was surprising, but was a result of my commitment to the love of running as a hobby. Many hinderances were possible with the cold weather and the new environment; however, none could hold me back from crossing the finish line and conquering my 13th state! This race was plain, lacking a water ways or a bridges or anything that stood out in my mind. The race was well-organized, had the most hydration stations I have ever seen, the food sponsor Jim and Nick's BBQ was amazing, and the medals and finisher's hats were excellent!

FEEDBACK FOR THE ORGANIZERS:

I cannot comment on the scenery too much because everything looked the same through out the race. We ran through UAB's campus and through some neighborhoods, but as and out-of -towner, I needed more.
Please be sure to mix the powdered mix with warm water and add ice. By the "puking incident," I can only assume the powder Powerade was mixed with cold water so it did not dissolve. It hurt a little.
Advertise more highlights so runners have more to look for. Yep, I'm faster than most, but the atmosphere is a motivator for me and a deterrence of the pain. I'm glad the food and the finisher's awards were good or I would've been unhappy with my journey.
I did enjoy the finish line but add the Refuel with Chocolate Milk folks. You will get another booth that is fun and appreciated, takes pictures and hands out the best reward possible - chocolate milk.
Lastly, the results posting is that of a small scale race. Finding my name was tough, printing my results wasted a bunch of paper and ink, and I could not save my personal performance. I had to copy and paste to a Word Document and print in my own format. My suggestion, GIVE finishers certificates through Brightroom or have Verizon use their technology to print finisher's receipts out that show splits and overall time and pace.

I liked this race for a few reasons but I cannot say I would pay to travel there again. The race itself was great: not over crowded, well-organized, cool rewards and a fairly easy route. But Birmingham, I did not fall in love with. I had bad experiences with people and did not see anything too attractive. If I do go back, Homewood is the place I will stay due to the niceness of the area. I would have liked to see the Civil Rights museum and some other attractions but only something like the NCAA tournament would bring me back.
As for me, the IU Alumni Half is next on my list, I guess, 3/31/2012. I am disappointed with the organizers because they took the finisher's medals away and will hand out beer pint glasses. I registered early and recently received an email informing me of this; however, the organizers will not issue a refund. What does this say for the race? - to me its says its for people who drink or collect pint glasses. I will run the race because I have already registered but this will be the last time.

Race season has started off with excellent training temperatures, a good race and an upcoming 2012 with four scheduled races and many more to come. I can only hope this year will be as good as the past ones through more learning experiences and knowledge of the important performance contributors of nutrition, fitness, technique, new products and overall good health. Thank to my supporters, whom I praise throughout every race, Thomas for help with training and inspiration, Luke Powell for his knowledge of everything fitness and more, Team Ability for their interest and willingness to take on running as a new hobby (you are an inspiration), and last but certainly not least, my beautiful wife and family for your love and support.

Lastly is the cause I run for. Please take the time to go to the link below and contribute to a truly amazing cause. The link will give you the KIDS Center's purpose and goal of how no child is turned away. Any amount is appreciated!
http://www.firstgiving.com/fundraiser/catsforkids/WalkandRollforKids2012

HAPPY RUNNING!!!!!

UPCOMING RACES

2011 Race Finishes, Totals, & Good Times

2012-01-08T10:54:00.002-05:00

On the steps of the Lincoln Memorial.
Washington, DC

2011 was another year filled with great experiences, sights, and stories we will be able to share for a lifetime! Aside from participating in races and running everyday, my hobby provides many opportunities I do not believe would occur if not for running. Pounding the pavement allows us to go places and see things not noticeable in our automobiles or on television. For example, if we see a monument or a historical site, runners get a rest stop of invaluable information. My moment came in August, when I got the opportunity to visit our nation's capital on business. Yep, the daytime was filled with training and informational sessions; however, the evenings were filled with running and sightseeing. I will never forget exiting the subway at the Smithsonian stop, coming off the escalator at the top, and looking right to see the Capitol Building, then left to see the Washington Monument. I was immediately engulfed in US History and surprised to see all the activity going on all around these majestic sites, as if they were not even there! I began my run toward the Washington Monument, mesmerized by the size and towering height of the structure. I looked in the distance curiously to see another monument and wondered what it could be. So, I ran further, and as I approached this one, made of marble and granite, Honest Abe slowly appeared at the top of the steps, behind massive columns. I reached the top of the steps of the Lincoln Memorial and stood in awe, as I read the words on the wall above him: "In this temple as in the hearts of the people for whom he saved the union. the memory of Abraham Lincoln is enshrined forever." And then I look down to see "I have a dream"and realize this is the very spot Martin Luther King, Jr. stood when he gave his famous speech, August 28, 1963. I turned around to see a dug up Reflecting Pool, where the Washington Monument would normally reflect and where a million people stood around to march for freedom and jobs.
While I could go on and on about my DC experience, the point is that I saw the majority of these historic monuments in a matter of hours, while taking the time to get lost in the architecture, history, beauty, and the wonders of the people that stood in those very spots before me. Running took me to the bridges and trails over and along the Potomac River.

Atop the Duquesne Incline
Pittsburgh, PA

Running also took Ames and I to some amazing places in 2011, we either had not been before, not been in a long time, or had not been together. First we saw the beautiful southern city of Rome, GA. I do not believe I have ever seen greener grass or a more beautiful combination of rustic treasures and floral decor in my life. We went to Pittsburgh in May, home of my favorite landmark in recent memory, the Duquesne Incline, where millworkers in the early 1900's would be transported to factories no longer in existence. The top of the Duquesne Incline provides an elevated view of Pittsburgh and the three rivers of commerce unlike an view I had ever seen. Next came the Downhill @ Dawn, in Ridgecrest, NC. Aside from the sheer beauty of the area, Ames and I visited the Biltmore Mansion for a day, then Gatlinburg for the rest of the weekend. Finally, to top the year and the race season off, Ames found a race in Holland, MI, the Park2Park Half Marathon. The race did not compete with the overall experience of the weekend, although the scenery of the race route was beautiful - especially at the 7.5 mile mark when we hit Lake Michigan, which appeared as an endless body of water. Highlights of our weekend in Michigan included the house where the Wizard of Oz was partially wrote by Frank Baum, visiting the beautiful harbor towns of South Haven and Sagatuck, and finding my favorite spot-to-date in the entire world. We hope to be blessed with many more experiences in the years to come.

2011 FINISHES:
2011 Louisville Sports Commission Half Marathon 1:32:51
Overall Place: 55 Division Place: 15
2011 Big Hit Half Marathon Louisville, KY 1:31:36
Overall Place: 45 Division Place: 9
2011 Park2Park Half Marathon Holland, MI 1:38:15
Overall Place: 75 Division Place: 10
2011 Carmel Half Marathon Carmel, IN 1:34:10
Overall Place: 47 Division Place: 8
2011 Downhill @ Dawn 1/2 Marathon Ridgecrest, NC 1:29:35 (PR)
Overall Place: 11 Division Place: 2
2011 Geist Half Marathon Fishers, IN 1:34:13
Overall Place: 71 Division Place: 13
2011 Pittsburgh Half Marathon Pittsburgh, PA 1:35:19
Overall Place: 208 Division Place: 27
2011 Kentucky Derby MiniMarathon 1:29:57 (PR)
Overall Place: 163 Division Place: 29
2011 IU Mini Marathon Bloomington, IN 1:34:43
Overall Place: 46 Division Place: 8
2011 Papa John's 10 Miler 1:09:37 (PR)
Overall Place: 207 Division Place: 42
2011 Berry Half Marathon Rome, GA 1:31:03 (PR)
Overall Place: 17 Division Place: 3
2011 Anthem Fitness 5K 19:17 (PR)
Overall Place: 194 Division Place: 37

2011 Training Totals:
Total Miles: 1,440.93
Calories: 145,062
Total Time: 172:54:10
PRs: 5 - 5K, 10-Miler, Half Marathon (3x's)

***Mileage increase by over 300 miles from 2010 to 2011.
***Half marathon PR decreased by nearly 2 minutes.
***10-Miler PR decrease by approximately 1:30.
***5K PR decreased by nearly 2 minutes.

Each of these four statistics tell me training is paying off; therefore, I committed to going harder in 2012 to decrease these PRs.

HAPPY RUNNING!!!!!

Biltmore Mansion
Asheville, NC

South Haven, MI

Runners - Happy 2012 - Enjoy Yourself

2012-01-02T11:52:00.001-05:00

My wife gifted me a book for Christmas this year titled The Runner's Book of Daily Inspiration by Kevin Nelson, written in 1999. Daily reads are dated by calendar day and geared to provide motivation and instruction. While I love to run, I do believe those of us that do not run for a living need motivation at times. Whether the wind is gusting, temps are 100 degrees or below zero, or you find something interesting on television, there are times when we just need that extra push. Today's excerpt reads:

January 2: "How much happiness is gained, and how much misery is escaped, by frequent and violent agitation of the body." -Samuel Johnson
The main goal of running is not to finish first, or run faster than you have ever run before, or beat your competitors, although any one of these can be, at times a very worthy goal.
The main goal of running is to enjoy yourself. Whenever you run, keep that in mind.
There is one indisputable rule of the roads: If you do not enjoy running, you will not run. If you do not run, you will not reap the benefits from it.
Everything starts with fun, a sense of play. Lacking that, all is lost. Though runners often work desperately hard at it, most love what they do and get an elemental charge from it. To borrow a line, at the heart of every runner is a little boy or girl.
Inevitably some days seem like more like work than pleasure. When this occurs, ask yourself, Are you focusing too much on duty and routine, times and mileage? Every day is a good day when you run. Remember that, and you'll be fine.
Resolved: I remember to enjoy myself when I run.

When I read this morning, I was reminded of how much I love to run in the rain, snow, slop and mud and I smiled. I believe I run because it keeps me feeling good and young, I battle the age anchor, and I resist to feel like many people often say they do. When running on muddy trails, I feel like a kid again, welcoming the mud on all over me and often laughing when I turn that corner and take a tumble. I thought about how motivated I am by entering miles into all my storage sources and enjoying the accumulation toward a monthly goal. I could go on and on!
Charging into a New Year full of resolutions and desires to change, I challenge you to take up running as a hobby and you to challenge your friends to do the same. If you do not already run, and you enjoy it, you will find a healthy addiction and a new-found passion. Remember to enjoy running, set goals, cross finish lines and set new goals.
Find your enjoyment in running and, more importantly, find what motivates you. Whether to get active, lose weight, create confidence, or simply do something to be proud of, running brings more benefits than you will ever imagine - so stick to those resolutions!
Best of luck in 2012!
HAPPY RUNNING!!!!!

2011 Stats: 1,440.93 miles, 145,062 calories burned, 172:54:10 h:m:s spent on workouts!

Scheduled races for 2012:

UPCOMING RACES

2011 Louisville Sports Commission Half Marathon

2011-11-13T12:20:00.001-05:00

A possible closer to my 2011 race season, the Inaugural Louisville Sports Commission (LSC) Half Marathon was important for my confidence moving into 2012. My finish time was expected to be slower than in the Big Hit Half Marathon two weeks before, due to the hills of Cherokee Park; however, a good, efficient race and a satisfying time would be a motivator in the upcoming year.
I was excited to run the LSC for many reasons: the course was one rarely organized for a race, the Cave Hill and Cherokee areas are gorgeous, the hilly course would be a challenge for a distance run, and the medal would look pretty sweet in my collection! All those attractions in mind, the organizers for this race are the same crew that puts on the Derby Festival Marathon and they would not let this be a disappointing experience.
Packet pickup for me was on Friday, Veteran's Day, at the historic Galt House Hotel. I took advantage of the opportunity to have lunch with my beautiful wife before getting my goodies. For those traveling to Louisville, this was the perfect place to show the history and beauty of our city. The artsy Main Street, the waterfront, and the interior of the festively decorated Galt house are a few of the sights seen by runners. Due to a lack of direction, I went to the wrong tower on my first trip in the Hotel, but was accurately directed across the street. Walking through the old hallways was fascinating due to the old parlors and the vintage feel in the atmosphere. I arrived at the room to receive my packet. Unexpectedly, there was no walking around and talking to vendors - runners received their number, a stylish Adidas tech-shirt, and were sent on their way to explore the city.
Race morning was expected to be a little warmer than normal, with temperatures around 50 degrees. With a brisk wind blowing, the air felt much colder. This was a non-factor in my attire, mainly to avoid over-dressing. I was on my way to the Waterfront to embark upon another 13.1-mile journey.
Parking was a little tricky. Many of my local secret spots were blocked with barriers at River Road and Witherspoon, so I drove around a found a spot between the start and finish lines. I knew there was a good distance between the two locations and hoped to avoid the long walk back to the car. Once prepped for the run, I set out to find Thomas, and the Starting Line. While all the notifications we received informed us the Start would be on the North side of Slugger Field, at the corner of River and Witherspoon, we had to follow the crowd to get to the correct location. Once arrived we took our traditional pre-race picture, and stretched for a good race. The pre-race activities were ideal, with the harmony of My Old Kentucky Home, the singing of our National Anthem, and the Call to the Post, a tradition you will hear when visiting Louisville's own, Churchill Downs. The Garmin was ready, and the canon was fired. We were off and running. Here is how my race went down:

Miles 1-3: The first segment led runners from the Waterfront to the Highlands, from the flat downtown streets, then heading East, as we climbed our way along Baxter then left down Lexington Road. The latter part lead along the old brick wall confining Cave Hill Cemetery. I felt good and held back for the hills that were upcoming. Although I knew the course, Thomas and I ran the route the week prior to know what we were up against, and this was the section to preserve energy. Although I felt like I was moving slower, I averaged about a 7:04/mi pace for the first three miles of the race.
Miles 4-6: Into Cherokee Park, which would pose the greatest challenge of the race. If you know Dog Hill, you know this is an incline, perhaps greater than any in Louisville. I looked forward to the challenge, stayed loose and took on the tough hill. Up to Hogan's Fountain, then around to Cherokee Golf Course, we exited the Park on Cherokee Road, a much needed flat stretch before the gradual incline on Grinstead. My pace slowed a little, as expected, to 7:07/mi. Despite Dog Hill, I felt like I had plenty of energy for the rest of the race. I was feeling great and knew the biggest challenge was now behind me, or so I thought.
Miles 7-11: Gradually up Grinstead, along the other side of Cave Hill Cemetery, runners were rewarded with a downhill stretch along Baxter Avenue, toward Downtown Louisville. This was the toughest part of the run for me. I felt like we were in a wind tunnel that kept changing directions. Along Liberty Street, winds gusted, mostly in our faces. While the hills were tough, constant high winds affect posture and breathing, causing the runner to adjust or face a greater challenge. I attempt to take advantage of winds by positioning my body allowing the winds to push me. While not always possible, I felt like it helped a little. Obviously, I did something right, averaging just over a 7:00/mi pace.
Miles 12-13.1: The final leg of all races I run in are always the most pleasurable. Why? The sight of the finish line, the sprint on that final stretch to pass all possible, and, the ultimate, crossing the finish line and receiving the medal. This one was no different. We turned the corner for the final mile of the LSC Half marathon. I awaited the sight of the finish before I picked it up. With about 1/4-mile to go, I was running fast. On the approach to the finish, I heard footsteps, then notice someone using my same strategy. Like a photo-finish at Churchill Downs, we were sprinting for the extra place in the standings (He edged me out - he was a year younger!). Here are my Official Stats:

I was more than satisfied with my performance and, as expected, I was slightly slower than two weeks before. For some reason, the race seemed to go by fast and did not seem as grueling as normal. This validates the fact my training is paying off.

LSC was a fantastic run, with prime autumn scenery, on a beautiful day. The finish line party was on the Belvedere, where refreshments awaited. Chocolate milk, my all-time favorite, along with some other refreshments were provided for finishers. The medals were awesome, as expected, and the entertainment was amusing. I liked many qualities within the race, where runners viewed a more historic side of Louisville. The support, direction, and flare made this a KDF-esque race.
FEEDBACK FOR THE ORGANIZERS:
As us as people, races always have areas in need of improvement. If any resident-runners watched the news this morning, I think the Highlands would appreciate a more obvious sign or mode of communication to inform them not to park on the street.... LOL! Or, they could choose to read or obey the signs posted and avoid underestimating the Metro Police force.
(1) I would have had more signs directing runners toward the packet pickup. While I am sure the bellhops at the Galt House did not mind the constant questions, finding the packet pick-up room was a challenge. My positive side: I enjoyed seeing the vintage-ness of the Galt House, especially decorated for XMAS!
(2) Emails sent out could be more informative: Packet Pickup, Race Time, Starting Line, and Bag Check instructions.
(3) Email would have cured this, but when the Starting Line changes, let people know exactly when and where it is and where to park. I am not upset by charging for parking because I did not pay, but I can see the argument.
(4) The start/finish seem to be geared toward the travelers staying at the Galt House. For those that paid $5 to park, no shuttles causes a long, cold, windy walk back to the car. Perhaps a start on Main Street or shuttles would be good resolve.
(5) If I did not have a Garmin, I would not have known my distance on the first four miles of the run. I know renting the clocks could be tough due to the expense or acquisition. I would like to see signage, maybe at a water stop. A unique idea would have a person, wearing a t-shirt that says "Mile 1" or "Mile 2" or "Mile 3" calling out times/ splits. This would be an easy fix on one of the volunteer shirts.
(6) Lastly, the medal was maybe the best I have ever received, with Louisville's new skyline and dipped in maker's Mark wax like the bottles; however, it looks like the race date was covered up by the wax. If the plan is to dip the medal next year, I would move the date to the bottom of the medal.

Overall 1st Place Finisher Ryan Althaus

As I always like to include, the disclaimer is that these are opinions and suggestions, and I really loved the race. I love the city of Louisville and the Cherokee park area, which both provide all runners with ideal training environments. Thank you to the Race Organizers and the volunteers for assist in making the race what it is: A fun, competitive experience all can be proud of. Also, congrats to the Winner, Ryan Althaus, of Sweaty Sheep. Your prayer before the race start and your amazing performance in a 1st place finish were inspirational!
As I said before, my 2011 year of racing may be over. I am considering a few other races but not sure if I will participate.
2011 has been an amazing year for running. I have completed ten (10) half marathons, three (3) of which were PRs, a 5K (PR) and a 10-Miler (PR). In addition, as of yesterday, November 12, I have run 1,208 miles in 2011 and 4,618 miles since July 26, 2007 where my pace was anywhere from 8:30/mi to 14:00/mi. I have come a long way in my hobby of running. I love this stuff and will continue to do it.
HAPPY RUNNING!!!!!

2011 Big Hit Half Marathon - Its Outta Here!

2011-11-04T21:03:00.007-04:00

Fall race season brings colder temperatures and the Big Hit Half Marathon had just that - 30 degree temperatures at race time.

The mileage had been great, my body was feeling no pain, and training was going well; however, I still could not set an expectation for my performance. The Carmel Half I felt terrible and still produced a good time and the Park2Park in Holland, MI I felt mediocre and came in at a time I was not satisfied with, although injured. With both of these races behind me, I knew heat would not be a factor and just focused on a good run.

Thomas and I met at the Expo at Slugger Field Saturday morning. While there was not too many booths, the vendors there were very generous and informative. The guy at Sweaty Sheep was awesome! Along with good advice, he gave me a sleeveless running shirt I wore for the race - with pride I may add (I donated too)! Packet pickup went smooth. There was buzz about the shirt being too small - I thought the sizing was perfect. The trophies were on display as well - Louisville Slugger Bats custom-made for 1st, 2nd, and 3rd in each age group.
Race day was a little chilly at 30 degrees. I was feeling good though and usually that means I will run a good race. I met up with Thomas, we took or tradition pre-race picture, and we got ready to go with some light stretches and a quick pee. I have come to expect the anthem at the start; therefore, when I heard the race countdown, I was a little surprised. Off I went, to run another race, the KDF route, through my hometown of Louisville. Here is how it went:

I "called my shot" in the pre-race photo

Miles 1-3: I felt pretty darn good for a cold Sunday morning in October. The route was familiar - flat and fast - and there was no worry of heat so I knew I could push it a little harder. I felt great through this leg of the run. Nothing too exciting about the course, though it was really well organized. West then back East to 3rd Street while averaging a 7:10/mi pace. Not to shabby, and I felt great.
Miles 4-6: A straight shot up 3rd made this part simple. No turns, just a steady 7:06/mi pace, cold weather, cheering crowd support and a nice stride. I knew the "Cardinal Hill" was coming and I was ready.
Miles 7-11: Over the hill on Central Avenue with sights of historic Churchill Downs - where I bet on horse racing but never win money, Starbucks - where Thomas and I start and finish our 10-mile-run and enjoy a hot beverage after, and Papa Johns Stadium - where the Louisville Cardinals play football (or whatever they call it, LOL! - disclaimer, I'm a UK fan). Regardless, those are some pretty cool views along with all the Victorian Mansions in Louisville lining 3rd Street. Coming back over the hill I knew I had a lot in the tank, still averaging a 7:02/mi pace! We ran north up 3rd and back to downtown.
Miles 12-13.1: Mile 12 and 13 were awesome to say the least. I cannot honestly say I ran my hardest and averaged a 6:35/mi pace for these two miles! Truly awesome for me, almost like dashing. I headed the rest of the way down 3rd, then worked my way into Louisville Slugger Field and headed for home plate! I crossed the finish line impressed with a great time! Here are my results:

Out of around 2,000 people I was satisfied with my place and the 7:00/mi pace was my best average since the downhill North Carolina race! Many things about this course made me more comfortable: Being born and raised in Louisville, I knew the course. The straight up 3rd and back down make the mileage easier to endure due to no turning. Lastly, I set a PR this Spring in the KDF on this very course - I knew I would do well. I am extremely satisfied with this outcome in this race.

As far as the Inaugural organization of the 2011 Big Hit Half Marathon, I thought the organizers put on a darn near ideal race. The starting line was comfortable and the course was overall well organized. There were historic sites and challenges. Along the route, out-of-towners and locals got a birds-eye-view of UofL, up close, twice, Papa John's Cardinal Stadium, Churchill Downs, Slugger Field, the Louisville Slugger Museum, the Waterfront, and to top it all off, we finished on the baseball field on home plate! I'm sure I left a few out but that covers a lot! In addition, I loved the finish line technology - we immediate receive a receipt with unofficial time, splits and rankings. Keep all this up and make a few adjustments in 2012, and the race will become ranked in Runner's World as one of the best in the nation.

FEEDBACK FOR THE ORGANIZERS:

You can tell I was overly-satisfied with this race in many aspects, just a few adjustments I would make, which were all toward the end:

(1) I had to ask two times which way I was going as I came to the north end of 3rd. At the pace I was going, this broke my focus a little. The person was helpful though.

(2) If possible, I would take right on Central and loop at the Main Gate of Churchill Downs. Runners would go over the hump on Central and somehow work their way back to 3rd. This would give an up close look at PJ Stadium. I haven't worked out all the detail, just throwing ideas out there.

(3) Great job with the walkers for the most part; however, the 1/4 marathon walkers had built a wall on Main Street in the approach to the finish. Please encourage these folks to stay to one one side and the runners on the other. With two races, this would be more organized.

(4) The last step in technology would be to get the race bibs with the sensor instead of the chip on the shoe. To some its annoying but not a hinderance to me.

(5) The tarp approaching home plate was great; however, under the surface was dirt and grass. I chose the grassy side and almost tripped. I would do something to make the surface even and solid.
(6) Lastly, is the charge for parking and the iRun stickers. We pay a pretty pricey entree fee for these races to pay $5 to park in the Humana or Slugger Lot, when nothing else is going on in the vicinity. As a local, I parked elsewhere but just saying. And the sticker, I bought one for $3; however, it should have been in our race packet.

As my feedback comes in mostly suggestions, you can see this race was awesome. The first year was successful from my perspective and I know the second will be better. Perhaps purple shirts next year with black and white lettering??? Thank you all for putting on a great event my hometown of Louisville can truly be proud of.

Thomas and I post race.

In addition to a personally successful race, my friend Thomas Hines had an even better one, finishing just over 1:30:00. He has set goals to average a 7:15/mi pace in the Goofy Challenge at Walt Disney World in January 2012 and run the 2012 Boston marathon in 3:10. After Boston, we will be training him for Grandmaster competition to begin in 2013. I know you can do it my friend. Maintain your incredible strength and work ethic and the sky is the limit. Remember what I tell you, spread your wings and fly!

As for me, my next endeavor is 10 miles on November 6, which is National Run Day, and on November 12 I am running in the Louisville Sports Commission Half Marathon. If the medal is what I think it is (pictured below), I will be pumped! More races will come up and be scheduled soon. I freakin' love this stuff! Happy Halloween, Happy Thanksgiving, and HAPPY RUNNING!!!!!

Fall Race Season Begins - Park2Park Half Marathon Results

2011-10-01T09:54:00.002-04:00

Race season began this past weekend in Holland, MI, and WOW was it beautiful. Ames and I took a half day off work last Friday to travel to a part of the country neither of us had experienced. Although I'm a tropical person and the North does not always fare well with me, I am now a fan! Amy picked this place for two reasons: (1) It is a place her parents love to visit and talk about a lot, so we had to go and (2) I got to mark another state off toward my goal!

The drive was not bad at all. We headed North on I-65, to Carmel, through South Bend and then on up to our destination. Amy's parents arrived a little earlier so we met them in Saugatuck, MI. We were amazed at the rarity combined with beauty of a small town on Kalamazoo Lake. Although we arrived at night, shoppes and restaurants were open and lit up. The town was transitioning into their off-season; therefore not too many people were around. We passed Phil's so many times!!!!!
After eating pizza for dinner, we left Saugatuck for Holland, to get rest for the race in the morning.
I woke up feeling pretty good. I wanted to head out a little early to find the start line. Normally, we would pick my packet up the night before the race and find the route to the start. The expo closed at 7 so there was not chance of that, so Mom-2 picked up my packet she's becoming a pro!
Arriving an hour before start time was a little early but gave me time to walk around, get loose, and mentally prepare. I stretched at the start and knew this would be a good experience due to the music - I heard some NKTOB Hangin' Tough and Step by Step. I stretched at the start line walked around a little and it was race time. No National Anthem? Expectations of my performance were a little puzzling. I felt like it had been forever since I last ran a race and I sprained my left ankle the Tuesday before and the swelling was causing Plantar Fascia to flare in my left foot. I told my self to be very cautious and take it easy, so I did. The temperature was Overcast and about 48 degrees. Here is how I did:
Miles 1-3: I always start out at a slower than ideal pace to get a feel for my body. Am I going to set a PR? Is this one going to be tough? Should the crowd determine my pace or should my body? The answers were No, Kind of, and my body, respectively, but my competitive side took over resulting in a fast pace of 7:12/mi through the first 3 miles. I felt ok but not fantastic. My left foot hampered me the whole race due to the feeling of a PF flare up. I was careful and steady and kept telling myself I would be fine. While this was not the most scenic part of the course, the support was good and the weather was prime - especially when the forecast showed rain the whole race!
Miles 4-6: This part of run was not all on the coast of Lake Macatawa; however, you felt it right there on your left. I love the sight of water during a run, so I kept peeking down the driveways to catch a glimpse of the lake on a crisp morning - there is nothing like it. Nearly to the 6 mile marker, the view of the water open up. At this point in the race I knew nothing special was going to take place in my PR book, so I put my shoulders back and "kept in all in here." I have this thing I do now when I want to avoid using too much energy - remember the movie Hitch with Kevin James and Will Smith with the dance lesson? I avoid the slouch position, keep my arms close to my sides and focus on breathing and "keep it all in here." Trust me, it works. 4-6 resulted in a 7:20ish pace - not too bad.
Miles 7-11: This part of the run was the most beautiful. Between mile 7 and 7.5 the lead runners started coming back toward us, so I knew there was a turn around ahead - I hoped for a port-a-potty. I almost never have to pee during a race, but more to come on that. As we approach the 8 mile mark, I became mesmerized by the sight of water - Holland State Park and the Great Lake Michigan. Water as far as you could see and such a gorgeous view, I wished I had a camera. I made the turn and headed back inland. I had a great pace going here but had to pee so bad. After the parks we took a left turn where there was some yards. I really had to go so I stopped in a wooded area and let it loose. Whew, I was relieved and carried on to mile marker 9. I had a slight pain in my stomach and slowed a little to mile 10. My pace slowed and I was not feeling real good so I slowed down to a brisk walk, at some Sport Beans and hydrated. I got it back going but was struggling a little. I promised myself I would get a drink and slow up at the remaining hydration stations, and I did. I managed a 7:45/mi pace through this stretch and kept going.
Miles 12-13.1: I knew I was close so I just focused on the finish. Yep, I had a couple things nagging me, but this would not stop me. The end was near and the last inkling of energy would resulting me sprinting toward the finish. Not sure if I was sprinting, but it sure felt like it. I sprinted and looked forward to seeing some awesome people - DJ, VJ and my beautiful wife! Each were very supportive and I appreciate you.

I ended up with a respectable pace of 7:30/mi, some beautiful scenery and another state toward my goal. This race was a struggle at times. I have never ran in such perfect temperatures not felt great. My competitive nature wants me to blame my ankle but I feel like I could have done better. Oh well, I have to realize, as some good friends told my, I won't feel great for every race!
About the Park2Park Race:
Link to pictures: http://www.facebook.com/pages/Park2Park-race/160077310986
I had a lot of questions coming in so I emailed the Race Director, Sherrie Kornoelje Santos, a few times. She was very receptive and quick to respond. Thank you. I noticed on the Facebook page that many people complained about the race not handing out a Finisher's Medal. Yep, I like hardware; however, the cost was only $35. Between the views, the shirts, and the Finisher's Sticker, I was satisfied. For those complaining about the medal: Would you rather pay $45-$50 for the race? The lack of a Finisher's Medal will keep the field size low, but that's good by me. I plan on coming back many years to come!
FEEDBACK FOR THE ORGANIZERS:
(1) I would put the water more toward the finish. There is nothing like sitting and drinking water after crossing that line! The flipside, YAY! for chocolate milk. KEEP IT!
(2) I can make the sticker into a medal in some way (though I like medals more), but I would maybe add a towel with the logo, from the website. I thought that logo was much more sexy that the one on the sticker.
(3) Have volunteers at tables hand the cups to runners. The issue with just sitting them on the table is that some runners stop to pick it up, causing others that grab-and-go to stumble over that person. It would have been really tough with a larger field.
(4) A couple more Port-O-Pottys would have been nice for obvious reasons.
(5) I noticed short sleeve tech shirts when I arrived for the race. I have no clue where to get one, but this would have been a good way to show of the accomplishment.
I did love the race, the views, and the area. It was a part of the country not far from us, but very different. Scenic routes make such a difference throughout the course of a race. Boats, water and nature take your mind off the struggle, pain and other contributing factors that may hamper a runner and turn them into beauty, serenity, optimism and a constant motivation to continue and see more.
Thank you to the Director, organizers, volunteers and other that provided such a happy, positive atmosphere that day in Holland, MI.
Ames and I spent the rest of the weekend in Saugatuck and South Haven, with our tour guides, DJ and VJ. I found another place, maybe my favorite, that I absolutely love. This place was the perfect balance between Florida and the lake. Serene views, great food, water, sand, lighthouses, my wife, and Denise and Vernon made it such a memorable trip. And, I found my favorite seat ever (pictured). It may looked like dirt to you; however, to me, the view is unreal and gaze-worthy!

My Seat

The view of lake Michigan

For me, marking off Michigan makes 12 states I have ran a half marathon in at 32 years old. That is 157.2 miles of racing with 38 states and 3 countries, or 537.1 miles, with a timeframe of 17 years and 208 to complete my goal in.

Next up is two races in Louisville: the Big Hit Half, October 30th, and the Louisville Sports Commission Half, November 12th.

TIP: I love to run so freaking much, but sometimes I need to step back and make choices based upon that passion. I have talked a little about spraining my ankle, which has been bothering me for the last couple weeks. As we age, we must realize that our bodies are less resilient, and more susceptible to injury and soreness. Yep, I'm young, but I'm not 18. Those harder sports, like football, basketball, and even tennis, we played and loved as a kid, creates the possibly to reduce performance in areas of passion. Point is, pick your passion and be aware of that when participating in other activities. For example, when I play basketball, I have to control my competitive nature and reduce my effort; otherwise, the runs I do the next couple days are going to be a little sluggish. I have not worked those "Basketball" muscles in a while, so they are going to be sore. Stretch, hydrate and allow recovery time. So keep in mind - PICK YOUR PASSION.

HAPPY RUNNING!!!!!

Other pictures from our trip:

A Beautiful view, with my Beautiful Wife

Clementine's Restaurant, South Haven, MI

Frank Baum's inspiration for Oz
in the Wizard of Oz, Castle City
neighborhood, Saugatuck, MI

South Haven Pier

2011 Running - 1st Half - Running in the Heat

2011-07-18T09:42:00.000-04:00

Running in the first half of 2011 has been amazing. I have not let up on training and have seen some satisfying results due to the training I have put in. I have run nine races to date in 2011 - seven half marathons, a 5K and a 10-miler with 5 PRs set. In both training and racing I have accumulated 710 total miles in 2011. Here are my finish times:

2011 Carmel Half Marathon Carmel, IN 1:34:10
2011 Downhill @ Dawn 1/2 Marathon Ridgecrest, NC 1:29:35 (PR)
2011 Geist Half Marathon Fishers, IN 1:34:13
2011 Pittsburgh Half Marathon Pittsburgh, PA 1:35:19
2011 Kentucky Derby MiniMarathon 1:29:57 (PR)
2011 IU Mini Marathon Bloomington, IN 1:34:43
2011 Papa John's 10 Miler 1:09:37 (PR)
2011 Berry Half Marathon Rome, GA 1:31:03 (PR)
2011 Anthem Fitness 5K 19:17 (PR)

Within the 710 miles of racing and training in 2011, I learned so much about the "do's and don'ts" of my personal training regimen, the importance of a R&R period, and using intelligence in hot weather, especially in the recent heat.
Many articles have been written about hydration and managing a run in high temperatures; however, you never really know how your body will react until you get out there and run in the heat. Here are some tips to promote your safety when the mercury in your thermometer reaches the top:

SET YOUR ALARM Sunrise is the coolest time of day, although it can also be the most humid. It will still be hot at sunset because the ground radiates accumulated heat.
GO TECH-Y Technical fabrics wick away sweat. Keep sun out of your eyes with a visor, not a hat, which traps heat.
DRINK UP Drink eight ounces of liquids before you head out and two to four sips of water every 15 minutes.
SLOW DOWN Every five-degree rise in temperature above 60° F can slow your pace up to 20 to 30 seconds per mile.
RUN IN WATER Substitute one weekly run with a pool-running session of the same duration. Use a flotation device and move your legs as if you were running on land.
COOL OFF On very hot days, run for eight to 15 minutes, then hose yourself off or jump in a pool for three to five minutes. Repeat as necessary.
WALK MORE If you run for three minutes and walk for one minute when it's 60° F, run for two minutes and walk for one at 70° F, and run and walk for one minute each at 80° F. Above 90° F? Just walk.
Source: John, H. Heat Running Secrets. Runners World - Published 07/06/2007

Nathan Hydration Belt

NUUN Hydration Tablets

No matter the temperature, runners should listen to their body at all times, whether running in the heat or on an early morning stroll. If running in the blaring midday sun and you start feeling dizzy, slow down, get out of the sun or hydrate. Exhaustion and dehydration are some tricky conditions that must be managed with care. Wearing a hydration belt is extremely beneficial. Here is a great article on hydration:

Weighing in during the course of an event helps ensure you aren't gaining weight (a sign of overhydrating) or losing too much weight (dehydrating). Of course, we're not suggesting you train with a scale. But weighing yourself before and after runs is the best way to find out if you are taking in the right amount of fluids. That's the central point of the American College of Sports Medicine's new 2007 exercise and fluid replacement guidelines--which recommend a "custom fluid replacement program." To estimate your fluid needs, weigh yourself naked before and after a hard one-hour run. Convert the amount of weight lost to ounces to figure out your sweat rate per hour--so a loss of one pound means you sweated about 16 ounces of fluid. In this case, going forward, you would try to replenish fluids at a rate of about 16 ounces per hour.
If figuring out your sweat rate is too much work, the ACSM guidelines suggest drinking anywhere from about 14 to 27 ounces per hour, with the higher end of the range applying to "faster, heavier individuals competing in warm environments and the lower rates for the slower, lighter persons competing in cooler environments." When you're out for more than 30 minutes, choose sports drinks over water, since the carbs and electrolytes they contain help you stay energized and better hydrated during longer runs.

Source: John, H. The Weight of Water. Runners World - Published 07/06/2007

I love my fitness as much as anyone, but I can tell when I am at my limits and I need to back off. For this reason, I take my week to two week rest at the hottest time of the year, I do not race in the sumer months, I avoid monitoring my pace when training in risky temperatures and most importantly, I stop and rest mid-run, to avoid overheating. The point is to put stubbornness and think about safety first while running and in life.

HAPPY RUNNING!!!!!

2011 Carmel Half Marathon - Carmel IN

2011-06-12T18:42:00.004-04:00

The Carmel Half was a last minute decision, which resulted in a fun weekend with great friends and a hot race.
Ames and I rushed up to Indy Friday after work to pick up my race packet for the 2011 Carmel half Marathon. I applaud the organizers for keeping the expo open that late or we would not have made it. No Saturday packet pick-up meant make it to the Friday expo, or miss the race - and I was not missing the race!
When we arrived in the area I was impressed. Beautiful details on highway exits, a super clean area, and green grass reminded me of Geist, which is right next door. Mapquest took us the wrong direction but we were not lost (LOL!), we turn around and found the place. The MONON Community Center looked to be new and full of events. I had an immediate good impression of this event as soon as we parked and saw the large banners. The logos and marketing tools told me this was not the organizer's, Todd Oliver, first involvement with this type of event. Most aspects of this event were clean and concise, similar to a large city's or a long tenured event. The packet pick-up was easy to find and retrieve my goodies. My only complaint is all the vendors were either shut down or shutting down early. Admittedly, I like to browse for new ideas, which arriving 20 minutes before closing did not allow us to do.
Saturday morning, I woke early, took a shower, kissed Ames, and headed to the race. The temperature was about 10 degrees warmer than the forecast led me to believe; therefore I hydrated on the way and prepared for a tough race. After finding a parking spot, I did some last minute preparation, and look around the Starting Line area. This was another clean part of Carmel - new structures, green grass and a large farmer's market setting up.
I took my place at the starting line, stretched, said a prayer and made sure the Garmin was ready. Start time temp was about 70 degrees with an overcast sky. Here is how my race went:

Miles 1-3: I started fast but not knowingly until a little later. My body was feeling good, but thighs were still fatigued from last weekend's downhill race. While I was rolling along and optimistic, my pace was sneakily under a 7 minute mile, which I was trying to avoid early. 6:50/mile average pace.

Miles 4-6: While mile 4 was not too bad, I could feel my body temperature heat up, which meant the temperature was increasing outside. I starting feeling like I was pushing it too hard, which I was, and I did something at mile 5 which I try to avoid, I slowed down and walked for about a minute. I knew I still had over half the race to go, temps were rising and I had to be intelligent in regards to my health and safety. It took everything I had in my pride to walk it out, and I am glad I did. I got back going a carried on. 7:15/mi average pace.

Miles 7-11: I was still trying to hold back through this stretch of the race. It was hot. I got a little relief on a trail we ran through around miles 7 and 8. The shade was much needed. Although I had a fuel belt on, which came in handy with hydration throughout the tough portions of the race, I walked through hydration stations at mile 10 and 11, taking water then Powerade at both. I am proud of myself for running smart and listening to my body throughout the last three-quarters of the race. Sometimes pride is difficult to overcome. 7:25/mi average pace.

Miles 12-13.1: I got stronger through here. I walked through the last hydration station at mile 12, which slowed my pace but all I was concerned about was finishing. I got behind a guy that refused to let me pass, like we were racing go karts on a track. Although, very rude, I needed to manage my pace for a strong finish. I got back to the sub 7 minute pace, took one last shot of Gatorade from my fuel belt then focused on finishing strong. I reached deep down, disregarded the pace and crossed the finish line. 7:05/mi average pace.
My official stats are as follows:

Whew, I was glad to get this race out of the way! The sun did not come out until just after I crossed the finish line, which I thank you God for. Throughout the race I looked at my time and noticed, although I had stopped, I was still going to finish at a time consistent with my recent performances. Total, I slowed down to a walk four times within my run, the first time I had even walked during a race since 2010 in St. Louis. Speaking of the St. Louis race, Carmel was the hottest race since that miserably steamy 85 degree race with tornadic activity.

After receiving the Finisher's Medal and walking through the coral, I looked up and saw the Refuel with Milk tent, which meant I got my favorite post race drink, chocolate milk. This made all the pain and struggle I just went through well worth it!!!! I even got my picture taken with a milk mustache! I thank them for being at these races and giving pictures and the best post race drink ever to finishers FREE!
Carmel had multiple races available based on the runner's preferred distance. It seemed they were all going on at the same time; however, I could not tell, which meant all were well organized and timed. For an inaugural year, the crew put on a well-organized event. Through the first half of the race, I felt like hydration stations were every half mile. The second half, the stations seemed to decrease. All were well-stocked with water and Powerade and smiling volunteers. Along with the obvious medical aid tents, their time and effort were much needed, and are appreciated. Mile markers were marked in good spots and most had timing. While the slightly uphill road to the finish was a little on this hot day, the finish line area was very well laid out and organize and the volunteers were smiling and congratulatory.
The only distaste I had within my experience of the Carmel Half was with some of the runners. Many wore headphones, which is completely fine by me; however, they paid no attention to their surroundings. Runners, if you are going to listen to music, please look around. Keep this in mind when you are in training because cars cannot stop or change directions as quick as your fellow runners. Additionally, there were others owning the road. I was forced into curbs a couple times. Throughout the last two miles, there was a guy in front of me that just would not let me go around him.
Thank you to Mr. Todd Oliver for organizing a good race and to the supporters, volunteers, police, and EMS for getting us through this race.
FEEDBACK FOR THE ORGANIZERS:
While I cannot say too much about the expo due to our arrival time of 8:40pm and I really appreciate the 9pm closing time, I would contract the vendors to stay until 9pm. The area was busy and runners were coming in and out when we arrived; therefore, I cannot see a reason for them to shutdown. Staying open would have not only maintained the integrity of their company, but made them more profitable with more merchandise sales.
Also, I would advertise more information about the use of headphones, "do's and dont's". While I am not opposed to them because they keep people in their comfort zone (I used them at one time while running), people tend to get a little too comfortable and disregard their surroundings. Giving some tips would make a difference.

Another race in the books and a good time in a very pristine part of Indiana. For me, aside from training, my race season will break, possibly, until September.

10/30/2011

9/24/2011

11/12/2011

In the first six months of 2011, I have run in 7 half marathons, a 5K and a 10 miler, and seen some great progress in my performances. Of these races, I set a PR in the 5K, the 10-Miler, and in 3 of the 7 half marathons. In addition, I have marked three more states off the list toward my goal - 20% of the way there!!! This goal has given Ames and I the pleasure of seeing sights in some beautiful places while spending priceless time together. Here are some images from our trips:

HAPPY RUNNING!!!!!

http://jamesrunsthenation.blogspot.com/

2011 Downhill @ Dawn 1/2 Marathon Ridge Crest, NC

2011-06-07T23:31:00.001-04:00

What a long, eventful weekend filled with a beautiful drive, a great race with a PR, the Biltmore Mansion and Gatlinburg. Ames and I seem to cover a lot of territory on our weekend excursions. This trip was up to Ridgecrest, North Carolina, where the people are nice, the scenery is beautiful and the land is truly blessed by our maker. I knew the Downhill @ Dawn Half Marathon would produce a good time; however, the sights, conversation and people made our trip begin on a positive note!
The drive from Louisville was approximately 6 hours, with a few stops along the way. The last hour toward NC is very tense but majestic. Weaving through windy roads requires a ton of focus, which takes away from enjoying the scenic route! After passing through Asheville, Saturday afternoon's destination, our arrival at the Ridgecrest Conference Center was welcoming and our check in was a breeze.
Amy and I visited the Black Mountain area for dinner along with coffee from an excellent place called the Dripolator. Good stuff for such a small scale area in the mountains of NC. We went back to the hotel and it was bedtime.
I woke up at about 5am Saturday morning to the start line, right outside our hotel door. The weekend was warm and humid and I was hydrating accordingly. I woke Amy up gave her a kiss and went to the line with around 350 other early morning runners. Instead of the normal National Anthem, we said the Lord's Prayer before the start. I looked over and saw my wife, blew her a kiss, and started off on a beautiful morning run through the mountains. Aside from some "nervous" cramps, I felt ready to race. Here is how my run went:

Miles 1-3: We started on the Ridgecrest Conference Center campus, downhill, around, then out the gate. There were a few challenging hills in this stretch. One stands out to me after the turnaround at mile 2 and the mile 3 marker. I vividly remember a supporter shouting, "this is the last hill!" That was good to hear! I felt good through this leg of the run. From talking to other runners before the race, I knew the first 3 miles were the most challenging. My body was feeling great and I was putting out a lot of energy for not knowing the course. Pace averaged around 6:58/mi.

Miles 4-8: From road to packed dirt, this was an interesting stretch. I usually avoid talking during races; however the guy that finished right behind me, from Asheville sparked a 2 mile conversation. He filled me in on the challenges to come then put his headphones back in and went back to work. Throughout this stretch down the mountain, I was extremely cautious, but still felt like I was flying. All downhill and around curves, I was averaging a pace over 7:00/mi. I was feeling great and had cruise control in full effect.

Miles 9-11: Back on pavement and around curves, I read a sign that reminded us of the history of the land we are so blessed to run this race on; a Civil War trail. This was motivating on many levels, to think of the soldiers that made sacrifices so long ago. I arrived at mile ten, where I knew the last hill awaited. I conquered and carried on to mile 11. I conserved some energy but the heat took care of that. I was still averaging a 7:00 minute mile.

Miles 12-13.1: I knew I had a small stretch left to the finish and I had the energy left for just that. I set my sights on one runner after another, setting a goal to pass each one. The last stretch was turning a corner and a straightaway to the finish. I knew where it was and gave my all to average under a 6:42/mi pace during this final portion of my run. I saw Amy with her camera, I smiled and waived, then I looked up at my time as I finished... Another PR!!!!! Here are the results:

Official Finish Time: 1:29:35 (PR)
Average Pace: 6:50/mi
Overall Place: 11 of 350
Division Place (30-34): 2 of 175

Although this race was mostly downhill, I was really proud of my effort, place and another PR. Of the six half marathons I have completed in 2011, I have set three PRs. While these times are a result of dedication and hard work in a hobby I absolutely love, I am surprised and proud every time I see the clock at the finish line.

To the Downhill @ Dawn 1/2 Marathon in Ridgecrest, North Carolina. Only in its fourth year, I liked many qualities of this race. From the small field of 350 runners, to the location and the sights, to the organizers, tech shirts, medal and supporters, there was not much I did not like. This was not a race where supporters are seen throughout (besides the occassional mountain man LOL!); however, the start and finish were well supported with some of the nicest people you will find, including the organizer, Ron Pratt. The trophy company put some 2010 plates on the awards and Mr. Pratt stepped up and assured recipients the would be provided the correct plates. I appreciate the good people at Ridgecrest for putting on a quality race. Mr. Pratt mentioned at the start the race started four years ago with 6 runners and has grown to an unexpected number over these last four years. Mr. Pratt, keep doing what you're doing and this race will double again in 2012. I hope I can help!
Tips for the Organizers: Due to the small scale, I did not expect an extravagant event as seen in bigger cities with bigger fields. While the mile markers were not timed, they were seeable. I would put a clock at the 10K, half, or 10 mile marker as a measuring stick for runners. The water stops were plenty; however, the guys working the tables in the first half on the race were not handing out cups, so I passed them by. Handing cups to runners cuts down on congestion and confusion and avoids slowing down the faster runners looking to meet a goal.
Thank you for a great race in a truly blessed and beautiful part of the country.
Next up for me is the Inaugural Carmel Half Marathon this weekend in Carmel, Indiana.

This will wind down my race season until the heat subsides. Be sure to subscribe and follow me throughout these travels!.

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

2011 Geist Half Marathon Report

2011-05-23T09:53:00.009-04:00

For starters, I could go on and on about my love for this race.....and I will a little bit.
For a race in only the fifth year of existence, the Geist Half Marathon has a special "thing" going. A beautiful area, great fan support, brilliant organizers, and just a great event for all.
Amy and I got up to Indy Friday night, a little late for the packet pickup. We went to our friends (I feel they have accepted me by now) Ben and Todd's house for the usual good time. They are both always welcoming and gracious enough to let us board at their home for the weekend of Geist. (We may need to stay again for Carmel). After some great conversation and eating some awesome pizza from Jackamo's pizza, I got my gear ready (wore the new Ghost 5 I am wear testing for Brooks) and went to sleep for an early morning "Run Around the Reservior."
Amy and I got up early and made our way to Hamilton Southeastern High School to ensure I could pickup my packet. Of course, the organizers are so well-prepared, there was no line or worry at all. I pinned on my bib and got ready to meet Thomas across the parking lot. All runners are shuttle to the "no parking" start line to avoid any confusion or congestion. This is always a smooth and easy process, both to the start line and back from the finish.
We arrived at the start about 15 minutes early. The weather is usually a little gloomy with a light rain, and about 55 degrees. Today was a little different; the sun was out and temps were a little warm at 65 degrees. No worries, the sun made the area that much more beautiful. After the annual beautiful singing of the national anthem by Brooke Roe (Fisher's own the opens for Kenny Chesney), an awesome fly by, and an official start by IU and Subway's Jared Fogle, Thomas and I were off to 13.1 miles of beauty. here is how the race went from my perspective:

Mile 1-3: After the race start, three planes flew back by with a amazing smoke screen display, a good way to take the runner's mind off the initial uphill stretch. We ran through a beautiful neighborhood with great supporters and a view of the reservoir, then over the first bridge. I was feeling good with the upcoming hills in mind. Average pace was around 7:06/mi.

Miles 4-6: This was a really good up hill stretch full of support. Nothing but green nature all around. I recognized this was a gradual uphill climb but said nothing until we got to the top. I looked over at Thomas and gave a congrats. The toughest challenge was in the next stretch of the race and was were passing runners. Average pace was around 7:09/mi.

Miles 7-10: This section started off with a much deserved downhill reward, followed by about a mile of climbing hills through a beautiful neighborhood with supporters, both residents and military; thank you as always. The refreshing part aside from the hydration stops were the misting points and the residents with waters hoses. I needed this because my thighs were screaming after the hill. My mindset was to maintain, maintain, maintain. Average pace was around 7:10/mi.

Miles 11-13.1: This was a tough stretch for me, not on the route, but to keep up the pace through the finish. My thighs were a little weary, the sun was out and temps were warm. I pictured Amy at the finish line with a pint of chocolate milk and kicked it in gear. We turned the corner and crossed the bridge toward the finish line. I reached down for one last burst and made a mad dash for the line. Average pace was around 7:10/mi. Whew, another race complete, and another great experience at Geist, which I look forward to in 2012!
Here are the results:

After crossing the finish, runners were welcomed to a top-notch finisher's medal, water, bananas, cookies, and my all-time fave, chocolate milk. We arrived at the shuttle line, which appeared to be a lengthy, timely wait. Have I mentioned how organized this race was? The line was a breeze and we were back to the car in minutes.
I love this race, I love this area, and I love that not only the residents of the neighborhood get up to support runners, military members volunteer to maintain traffic control. I find myself saying "thank you" more during this run, compared to any other. No matter the weather or other elements, this course is beautiful and well supported. Again, I say thank you to Mr. Tom Britt, the organizers, the volunteers and the residents for putting on the most organized, well laid out race I have experienced. You have a gorgeous area of the country and I will be back every year!

Normally I have feedback in some aspect for a race organizers. The only thing I can think of is to extend the Friday hours of the expo, for participants the had to work then drove up; however, we had no problems picking up the packet pre-race Saturday morning.

Next up for me is the Downhill at Dawn 1/2 Marathon in Ridgecrest, NC, June 4th. I will continue looking for more races and more states to run. Until next time:

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

2011 Pittsburgh 1/2 Marathon Report

2011-05-17T21:54:00.001-04:00

First impressions are hard to overcome; however, when you look inside you realize something special.....
Pittsburgh is not a "sight-to-see" based upon things you hear and the first sights coming into the city. After Ames and I got to exploring the city, we left extremely impressed. First off, we stayed at the Omni William Penn Hotel, the biggest and best (we didn't know at time of booking) hotel in Pittsburgh. The ballroom on the 17th floor is amazing and there was an actual Starbucks in the lobby! The staff was really nice and helpful there.
After settling in at the hotel, we set off to the expo, at the David L. Lawrence Convention Center. What an excellent design with an amazing fountain down the center, leading to a beautiful river view. Honestly, I did not realize how big and the amount of pride this city put into the Pittsburgh Marathon until we entered the expo. It was huge. I did get alarmed when I went to look for my bib number, 1280, and had to pick it up in the full marathon section. I sweated a little until I scanned the number for the word HALF. Whew!!
We left the expo after getting a ton of cool stuff, we grubbed on pizza, showered at the hotel, and set off for an adventure, on foot. The first destination was the Andy Warhol museum. The walk was short and so was the visit. The outside, the lobby and the gift shop were filled with unique creativity. Next, a cab ride took us to the Carnegie Science Center, which was pretty cool. We took pictures with R2D2 and C3PO from Star Wars, toured the USS Requin Submarine, and watched Tornado Alley in the IMAX! We trekked back to the hotel and thought about a Pitt-esque meal....
No other came to mind than Primanti Bros. Sandwiches - they put french fries and cole slaw on every sandwich. Not the prime pre-race meal, but it was delicious. It was time to return to the hotel for some luxurious rest.
Sunday morning was gloomy and a little warm. The location of our hotel was perfect for the expo and start line - the walk was about ten minutes away. We arrived at the start, I kissed my beautiful wife, and approached Corral A for my readiness ritual. The anthem was beautifully sang, I said a prayer and thanked God for everything in my life, and got focused. Here is how my 2011 Pittsburgh 1/2 went:

Miles 1-3: The temp was warm with a light wind as we headed East on Liberty through downtown and into an industrial area. At about the 2.5 mark runners made a left and headed west toward the 16th street bridge. I was not feeling it. No excuses but I was really pessimistic at this point. Breathing was thick and PF hit me in my left foot. I immediately felt another PR slipping away.

Miles 4-6: After crossing the first bridge, my goal was to maintain a good pace and finish at a satisfactory pace. I was still in a negative funk, although carrying on. I was not really aware of my pace, I put my shoulders back and carried on.

Miles 6-8: The majority of peaks and valleys in this run were mental, and on the bridges, as was so in this stretch. I really liked this area. The uphill approach gave us a view of a little town sunk down in a hidden crevice. After reaching the top, we headed down toward the industrial waterfront. I was feeling a little better. Definitely good enough to relax and maintain toward the finish.

Miles 9-11: The route now led down the waterfront where industrial workers would take incline cars up and down the mountainside to work or home and into suburbs of Pitt. These mile took runners back toward the Smithfield Street Bridge, which led into the city, and and uphill push. I had my thoughts on the finish line and kept plugging away.

Miles 12-13.1: Over the bridge and uphill through the city where supporters awaited. We ran near the hotel, around where I thought the finish was. The approach toward the 6th street bridge was downhill but meant another incline and one last uphill push. Supporters lined the street and the adrenaline kicked in. A left turn took us by PNC Park and a statue of Roberto Clemente and toward the finish, near Heinz Field. I felt runners start to pass me, but I kicked in a high gear, passed them, and finished. Here are my official stats:

Although I felt like I was not into the race for 11 miles, I overcame a little resiliency and pessimism. The run was great, the city was great, the support and the volunteers were great; this just wasn't a PR kind of day. I returned to the hotel, synced my Garmin and reviewed my splits. Maybe this would provide an explanation for my run, and it did. I started fast, too fast and set a bad precedent for the rest of the race. Positive splits will kill a good time quick. Lesson learned.
As I said before, I had no idea the pride and support Pittsburgh put into this race. The organizers did great, sponsors were top notch, the volunteers were knowledgeable and helpful, and the supporters were motivating. The only feedback I have was a clearer plan to shuttle family support from the start line to the finish and the runners from the finish back into the city - three miles is a long distance to walk after a long run when temps are cool and its raining.
After the race, we packed and headed back to Primanti Bros. for some more of there deliciousness! There was one more landmark in Pittsburgh that is a must-see for all, the Duquesne Incline, a what a beautiful view from the top.

Our final perspective of Pittsburgh was no doubt excellent. Ames and I get to see so much traveling to races and there are always positives - some more than others. We enjoyed jam-packed weekend in the "City of Bridges."

Next up for me is the 2011 Geist Half Marathon, this Saturday May 21st, in Northeast Indianapolis. I love this run a look forward to the people, the sights and the environment every year.

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

2011 Kentucky Derby Festival MiniMarathon - Official Results

2011-05-01T10:54:00.003-04:00

To the 2011 Kentucky Derby Festival MiniMarathon organizers:
To start, I have to admit, I was not one in favor of the course change for my hometown race, the 2011 Kentucky Derby Festival MiniMarathon. Iroquois Park has a lot of meaning to me - I grew up in the South End and have many memories at the park. This is the very place I started running and grew so passionate about my hobby. Each year, I have looked forward to those two challenging hills and the thousands of people supporting the "Mini" when entering and exiting Iroquois Park and along Southern Parkway. Now, I will only get to run Iroquois Park when I meet my friend Thomas on Sundays for our long run.
With all that said, I changed my opinion about the "new route" at about 7:15 a.m., Saturday April 30th, on KDF MiniMarathon Day. I have a new memory about my hometown race I will never forget, and a sight I will look forward to every year. As I approached the starting line, about the time the adrenaline starts to flow, I looked back, Eastward on Main Street. Above the runners and through the buildings, floated dozens of hot air balloons!!!!! What a priceless sight to see. Along with Louisville's staple of an "artsy" downtown, the Slugger Museum and Slugger Field, sits a new image - perhaps the prime candidate for next year's race poster - a beautiful backdrop of hot air balloons on a brisk, sunny morning. I would say the sight was breathtaking; however, that would have altered my performance in the race.
In other words, please do not ever change where we start the Kentucky Derby Festival MiniMarathon!

The route:
Although much more quiet than normal, the route was a nice one. I enjoy runs where we are mostly downtown, or close to it. Louisville has many sights to offer in these areas: parks, landmarks, and hundreds of beautiful Victorian mansions. Here is my breakdown of the route and how I felt throughout:

Miles 1-4: I did not feel good at all. I am not a "pace watcher" by any means. I felt like I was at about a 7:30/mi pace through all four miles. I heard people around me talking about a 6:50/mi pace and I thought "no freaking way!" My thighs were not awake at all! We ran west on Main through some less fancy parts of Louisville where it was nice to se a few people out there cheering! Next we came up to Broadway and headed South.

Miles 5-7: Something clicked and I started running! My body started to feel better as the route took us up South 4th toward UofL. There is always good fan support around the campus. I went from doubt and feeling like crap, to getting in my groove and coasting along. I was not certain of my pace because my Garmin measured about 1/10 of a mile more than the posted mile markers. I figure they were off so I focus on my stride more that the time.

Miles 8-10: The first familiar sight based on prior years in this race, Churchill Downs. I was feeling great as we hung a right on Central Avenue and approached historic Churchill Downs. Another great staple of this race route is running into Churchill, through the tunnel, around the infield, and out another tunnel to exit back onto Central. I always look forward to the guy on the backside of the infield, with the loud speakers, blaring a race being called..."And down the stretch they come!!!!" After exiting the track, runners head back down South 3rd, around the Confederate Monument and toward UofL, to the home stretch. I felt like I had a lot left in me and I continued steady and strong.

Miles 11-13: We continue the northern stretch down South 3rd all the way to Main Street. I told myself to save some energy for the last mile and I stayed true to that intention. I drank Gatorade from my fuel belt and maintained all the way to Main. There is always great crowd support on this stretch to prepare us for the last mile, where the finish awaits. At mile 12, I picked it up and started to run with all I had left. That short stretch of Main Street, past the 2nd Street bridge to Preston Street, seems so freaking long!!!

The Finish: I was running a 6:25/mi pace, my fastest of the race by far. After a left down Preston Street, next to Slugger Field, the downhill led to the finish line. I tried to see the clock at the turn but could not see that far. As I approached, the time became more clear, and another PR was in sight! I dug deep and sprinted as the clock ticked toward 1:30 and I pushed across the line, smiled, and gave a fist pump at another PR. I knew I started a couple seconds back and that I may have just ran my quickest half marathon, sub 1:30......

Here are my official results for the 2011 Kentucky Derby Festival MiniMarathon:

Another PR, by a minute and six seconds, and 3 seconds under 1.5 hours, a time thought would be tough to reach. The course was fast and the weather was near perfect. Thank goodness the PJ Stadium hill on Central was taken out of the course or the time would have been a little slower. While the course was quieter than past years due to the new route, the upcoming years should provide more and more support along the course. Thank you to the organizers for making a good, although unpopular, decision for the new route. That's why you guys get paid the big bucks! Also, to the volunteers and the supporters, you all do great work in helping us finished the race and meet our goals, and we appreciate the assistance!

Tips for the organizers:

There were only a few changes I would like to see made to this event. I did not see any mile markers or time clocks on much of the second half of the course for the Mini Marathoners. Either I was zoned out or they were not there; regardless, this is important. The Mini generates the most entries and the most support, therefore the most money, and I think the markers should reflect this. Rent more timing clocks or include both mile marks on the signage; whatever it takes to put these in place would be much appreciated. Second is the finish area - what a mess. I have the same thoughts as last year - people are trapped in and getting through that mess is a challenge. Sure the downhill finish is great but finishing on Witherspoon in front of the new condos would help out, perhaps where the Susan G. finishes.

People are always going to have opinions and suggestions on ways to change or make an event better and those are mine. Overall, I love the event as a whole. Keep up the great work organizers and we'll keep running!

Running for the KIDS Center has been a pleasure. Our group put forth an excellent effort in raising money for an amazing cause, the kids. I will and our total fundraising efforts as a group when I get the results.

Up next for me is Pittsburgh (PA), Geist (IN), and Downhill @ Dawn (NC).

I look forward to more beautiful sights, great races, and quality time spent with my wife. I will definitely post feedback on these races and will have more scheduled soon.

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

May...the Challenging Month Ahead

2011-04-24T18:59:00.001-04:00

Easily, May is my busiest road racing month of every year. I have a few races coming up I love - my hometown KDF Mini Marathon and Northeast Indy's Geist - while trying to add in some others before the weather gets too hot. This is the time of year where all the training, hard work, and dedication culminates to produce results. Some may be average or I may get a PR here or there; regardless of time, running these races, seeing the volunteer and fan support, and spending time with my wife seeing new places, makes memories we can enjoy the rest of our lives.
I really cannot express how much I love running. There are so many aspects that are enjoyable and rewarding. Sometimes I feel doubt, pain, or fatigue during a race - each make crossing the finish line feel like I just reached the top of Mount Kilimanjaro! Or just the opposite, when I feel so good and I find that groove, and I wonder what it would be like to fly. Or when I approach the finish line and look at the clock and realize a PR is about to be set. That moment, that feeling, is irreplaceable and indescribable! There are moments in life that mean more to me, like when I said "I do" to my wife or when I told her "I love you" for the first time; but when it comes to running, those are the feelings for which I run.
Through June 4th, I have four half marathons ahead of me:

Each of these races are special to me in some way. This will be my fourth consecutive KDF Mini Marathon in my hometown, Louisville KY (a new route this year) and my third consecutive Geist Half, in Fischerville, Indiana - one of the most beautiful courses I've witnessed in my time as a runner. Pittsburgh and the Downhill @ Dawn are two states that will be added to my goal (PA & NC).
I have trained and steadily ran the good race, whether in life or on the road, and I hope to do it for many more years.

Please do not forget the special cause I am running for in the KDF Mini, Saturday. My goal is to raise $1,000 by April 30^th. Your generosity is much appreciated by our team, but more so by the children you are helping.

Go to my fundraising page http://www.firstgiving.com/JamesRunsForKids

Thank you and god bless.

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

Official Results: 2011 IU Alumni Mini Marathon

2011-04-03T12:11:00.016-04:00

The IU Alumni Mini Marathon was my toughest race yet. While temperatures were perfect for this grueling race, a fast start on a hilly course overcomes even the most prepared of runners. To a point, I fell into that category. Positive splits provide more than enough evidence I failed to pay attention to the elevation posted on the course website. I have never ran a hill after hill race where I found catching my breath and taking a shot of Powerade from my fuel belt tough - until Saturday morning. I will attest to this race being mostly uphill.
Although my finish time and place in the field were baffling, I was satisfied to finish and make it through such a difficult course. Here is a breakdown of my race:

Miles 1-3: The start of the race was directly in front of IU's Alumni Hall. I questioned where the start line was until I saw the marking on the ground. I was ready to go.... The start was downhill, then uphill, then down a steep hill; a microcosm of the remainder of the race. There was some nice sights as we weaved through the IU campus. I managed to maintained a 7 minute mile pace through the first three miles. I knew this was a hilly course, so I was a little scared of the quick start.

Miles 4-6: After climbing a consistent incline, runners were rewarded with a mile long decline. My pace reflected the uphill in mile 4, slowing to a 7:16 pace, and the downhill in mile 5, when I quickened to a 6:58 pace. This is where I really started to feel the hills, reflected in a consistently declining pace over the remainder of the race. I started to manage my stride, slow my pace, and set a goal to get to the finish.

Miles 7-10: All I can say is brutal. How a person manages a 5:30-6 minute mile pace in this race I will never know, but kudos to them. Up and down, up and down and then to mile 9, an uphill climb where I would swear I was running in slow motion. Getting to the top was an enormous challenge I overcame, and was really proud of. The negative part was that hill resulted in a 7:30 pace the rest of the race.

Miles 11-13.1: Never think the hills are behind you in this race, because they are not. After some more up and down and up and down, came the stretch between miles 12 and 13. I am all about a challenge, but this one was more than that. I knew the area and where the finish was stationed, and I knew there was a daunting hill ahead. I utilized the Powerade from my fuel belt and kept an extreme focus to the finish.
The last tenth of a mile I will call "the light" and I could see it! Like gold at the end of a rainbow, there the finish line sat just waiting for me to cross. I did, and I was so relieved, at a pace of 6:44/mi in that last stretch. I took a bottle of water, received my finisher's, found a grassy area and collapsed.
Here are my official results in the 2011 IU Alumni Mini Marathon:

Bib Number: 458
Overall Place: 46 of 752
Division Place: 8 of 61
Overall Time: 1:34:43
Overall Pace: 7:14/mi

Thank you to the organizers that did a terrific job mapping out the course. I have never participated in a race where my Garmin's distance and time matched exactly to the results posted. There were a few times where I looked up and cars were coming at me, so traffic control was average. Water stops had great support and they let you know where the water and Powerade were, not to mention they were well-placed. Scenery was beautiful and the route was an above-average challenge. Overall, the volunteers and the organizers have a great race going in B-Town!

For me, these races where I feel the worst pain and think the most negative thoughts are the races I favor and remember the most. Yes, the IU Mini was hilly (an understatement) and yes, the race was grueling and strenuous, but I overcame all of that. I withstood the hills, no matter the degree of incline and I endured the pain and resistance to stop and rest. In the words of Forrest Gump, "I was running!" I told my wife, "That was like putting myself through torture!" But I survived, and I will be more confident in my next race, the Kentucky Derby Mini Marathon. Though a new route is in place in Louisville's premier distance race, I expect a good time.

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

Papa John's 10 Miler Official Results

2011-03-26T17:32:00.008-04:00

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

2011-03-06T09:29:00.015-05:00

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!

2011-03-03T20:24:00.012-05:00

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/

Race Season is Here!!!!!

2011-02-18T22:41:00.005-05:00

Are you a runner? Many people are afraid to classify themselves as runners. Well, let me give you some advice - you do not have to win a 5K, 10K, 1/2 or full marathon to call yourself a runner. As long as you put forth the effort and try and have the ambition to run all the way for a mile, or whatever the distance, you are a runner. Us runners come in all shapes, sizes, colors, speeds, forms and any other label you could put on a person. Being a runner means you want to do it, and you do it!. Please do not be afraid if you are "too slow" or "don't run all the way". You are doing more than a lot of people by just hitting the pavement, track, or treadmill.

With that said, many runners have a goal to improve in some way. Maybe you want to be faster, fitter, or you want to increase your endurance. Motivation is great but not everyone has the same ability to resist the temptation to watch TV or stay in bed.

My recommendation to both stay motivated and improve is to register for a race, no matter the distance, and participate in that race. Louisville has area races nearly every weekend. Most are 5K's with the occasional long distance run thrown in there.

How will registering for a race motivate you?
You paid the entry fee... Do you really want to waste that money? You have been talking to your friends about it.... Do you really want to choose to sleep in and, when people ask, respond with "I didn't feel like getting up that early"... In addition, there are hundreds around you will the same goal do better themselves, you get a t-shirt, and you get to go home and see where you placed when the results are posted online!

How will racing improve your performance?
You will be running with hundreds of people smiling, laughing, striving, pushing, walking, running and giving their all just to cross that finish line. Adrenaline will be pumping, your heart rate will be up and you will be breathing hard, all because you want to post the fastest time you can. Who would not improve? Personally, due to all these qualities of a race, I post faster times than when I train. After working hard in preparation for race day, and when you have that feeling of accomplishment, you want more! Most go to Fleet Feet, Ken Comb's, Swag's or Dick's and buy gear for their next race, which you register for the moment you get home.

Running and race entry not only motivates you and improves your performance, you become more in shape, you have found a new hobby, and confidence and security will be overflowing. So, get out there and try it, or to bite from one of my favorite companies, "JUST DO IT!" Stick to training with your goal in mind and meet that goal. You can do it! Believe in yourself, because no one will if YOU do not!

TIP: If you do register for a race, here are a couple of race day tips to remember: prepare everything the day before so you are ready to walk out the door in the morning, train, arrive early, hydrate and stretch, do not make the mistake of using all you energy in the first mile, and most important, have fun. You will not enjoy running if you are not having fun.

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

When Sickness Hits, STAY GROUNDED!

2011-01-22T09:45:00.003-05:00

Trust me, as a dedicated runner, I know this is a hard concept to register in your ambitious, competitive mind; however, if you catch the unfortunate bug of sickness that is going around, resting will mean more to your body than exerting your energy in a cardio workout! Coming from a runner that strives to hit the pavement six of seven days per week, I have resisted the temptation of my daily workouts for five consecutive days now.... Needless to say, I have woke up with a headache for two days know and I am not sure if its because of the absence and addiction to running or coffee!!!!
I can tell you I went to the doctor yesterday, was diagnosed with the flu, with a 101.5 degree temp, and was told, "despite your competitive edge, no work or running for a week or two."
My response: "WHAT??? I cannot run or work? C'mon doc?"
Her response: "Ok, you can go back to work Monday."
Her main bit of advice as it relates to running was to let my body heal and let the antibiotics do their job. As I have before, many of us will feel better and better for a few days and try to run. As with injuries, we take steps back because or energy has to refocus.
So, the TIP for today, with all the sickness and viruses swirling around, is listen to your body!!!! I read in Runner's Magazine that running over an hour will begin to break down your immune system; therefore, re-up by taking multi-vitamins or eating fruits and veggies after those long runs. Needless to say, keep your spirits up, sanitize, and wash your hands!!!

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

WINTER RUNNING: Safety-Service-Performance

2010-12-29T22:03:00.005-05:00

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

2010-10-28T19:30:00.005-04:00

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

2010-10-09T17:04:00.004-04:00

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!)

2010-09-13T22:24:00.009-04:00

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!!!!

2010-09-01T22:12:00.004-04:00

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

2010-08-27T14:54:00.003-04:00

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

2010-08-16T07:28:00.000-04:00

Untitled by jameshoagy at Garmin Connect - Details

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

2010-07-21T10:38:00.006-04:00

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

2010-07-02T21:38:00.004-04:00

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

2010-06-24T18:18:00.007-04:00

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!

2010-06-02T15:46:00.004-04:00

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!!!!

2010-05-25T18:33:00.004-04:00

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

2010-05-22T14:18:00.003-04:00

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

2010-05-21T12:58:00.006-04:00

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!!!!

2010-05-14T23:06:00.004-04:00

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

2010-05-09T12:21:00.002-04:00

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

2010-05-05T16:00:00.005-04:00

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!

2010-05-02T15:19:00.005-04:00

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!

2010-05-01T09:03:00.003-04:00

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!

2010-04-29T21:29:00.003-04:00

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!

2010-04-24T16:50:00.005-04:00

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

2010-04-23T21:09:00.002-04:00

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

2010-04-21T10:18:00.005-04:00

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!

2010-04-19T18:59:00.005-04:00

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

2010-04-15T14:16:00.007-04:00

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

2010-04-12T07:15:00.004-04:00

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?

2010-04-07T19:35:00.005-04:00

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

2010-04-04T07:01:00.001-04:00

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

2010-04-03T22:11:00.001-04:00

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!