2011 Berry Half Marathon Results - Rome, GA

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


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

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

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

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

Official Results:

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


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

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

Apex PT, Anthem Results, & New Gear!

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

Race Season is Here!!!!!

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!

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

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

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

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/