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/

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