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/

New Shoes (3 Pair) & Training Changes

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!

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!!!!

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/