Susan G Komen 5K Results

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

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



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

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

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

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

Chicago Half Marathon Report (Another PR!)

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

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

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

bib number: 6984
age: 31
gender: M

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

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

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


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

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

Chicago Half Marathon - Here I come!!!!

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

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

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

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

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

Gettin' in the Groove

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

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

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

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

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

TS 6 miler by jameshoagy at Garmin Connect - Details

Untitled by jameshoagy at Garmin Connect - Details

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

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

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

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

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

New Training Tool - Garmin Forerunner 405

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

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

And I concur, this machine performs well.

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

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

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