2012 Mercedes Half Marathon - Race Season Begins

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

• 3/31/12 IU Mini Marathon Bloomington, IN
• 4/7/12 Lincoln Presidential Half Marathon Springfield, IL
• 4/21/2012 Carmel Half Marathon Carmel, IN
• 4/28/2012 KDF Mini Marathon Louisville, KY
• 5/5/2012 500Festival Mini Marathon Indianapolis, IN

2011 Race Finishes, Totals, & Good Times

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

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

• 2/12/12 Mercedes Half Marathon Birmingham, AL
• 3/31/12 IU Mini Marathon Bloomington, IN
• 4/21/2012 Carmel Half Marathon Carmel, IN
• 4/28/2012 KDF Mini Marathon Louisville, KY
• 5/5/2012 500 Festival Mini Marathon Indianapolis, IN

2011 Louisville Sports Commission Half Marathon

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!

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

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

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!!!!!