I don't blog much anymore, but after yesterday's race, II felt I had to get some things off of my chest. The 29th running of the Army Ten Miler was yesterday, in Arlington, VA and Washington, DC. This year's field was expanded to 35,000 runners, and when I first heard this news, I was convinced that it wasn't a good thing. I ran the ATM back in 2010 when the field was 25,000 runners, and it was crowded then. What was going to happen when another 10,000 runners were added to the already-tight course? Against my better intentions, I signed up, mainly because some of my running acquaintances were running it, and a meetup was planned for afterwards. No problem, I'll grin and bear the inconveniences for the sake of having a fun day. But other than the post-race festivities, there wasn't much fun to be had.
Let's start with Friday and packet pick-up, which was at the DC Armory in Southeast Washington, DC. I live in Reston, VA, which is 28 miles and 45 minutes (on a good day) from the Armory. So I prefer taking Metro, which is takes about 15 minutes longer, but is less stressful. So we're talking 2 hours just to get my bib and go back, without even going into the expo. I wandered about the expo for about an hour, just to make it worth the trip, so including time waiting for trains, the whole packet pickup process took about 3 1/2 hours, start to finish.
Now for race day. Again, taking Metro, the main reason being there is very little parking available near the Pentagon, and there is a Metro stop at the Pentagon, so this was a no-brainer. Upon arrival at the race site, the bag drop was well-organized and orderly. No issues there. The corral system, though, was another story. I completely understand the security issues involved with a large race. That said, having 2 lines for 35,000 runners to be screened to allow them to pass into the runners area was kind of ridiculous. The main issue was checking bib numbers, but there was also a line for runners to have their bags inspected (although I was under the assumption that bags were not permitted on the course). That was not clear to anyone - only after arriving at the chokepoint...I mean, checkpoint.
The corral system was just that - corrals, with gates and the whole 9 yards. Runners were supposed to "corral up" in their areas by bib color (approx. 5,000 runners per corral), but the soldiers manning the Blue (aka, 3rd) corral must not have been instructed on that, because I saw various colors of bibs (including numerous Purples, the 6th corral). From the corrals, it was quite a walk to the start line, but on a chilly morning, it wasn't all that bad to get a bit warmed up.
Cue the race start, and the mass of humanity. The corrals were spaced out at 5-minute intervals from each other, but you wouldn't have known that. The first 2 miles in my corral were a sea of humanity, with people moving at various paces, from fast to walkers (why walkers would insist on being in the 3rd wave is beyond me). I wanted to get my first mile in at about a 9:10 pace, but swerving and weaving around the walkers was making that impossible. My first mile was 9:24, and that was only after picking it up on the downhill before the on-ramp to the Memorial Bridge. Navigating the bridge itself was difficult, but I logged a 9 minute second-mile to make up a little time. Mile 3, most of which was on the uphill Virginia Avenue in DC, was where it started to thin out a bit (and I thank myself for hill training).
After this point is when I started to really log some decent splits. From there on out it was a bit less congested, but still much more crowded than I am used to. I was able to run my paces fairly consistently, but more often than not I would have to slow a bit to pass someone walking or struggling. As a mid-pack, 8-9 minute/mile runner, I'm not used to having to execute passing maneuvers in the latter stages of a race, especially in a 10-Miler.
As for my times, I clocked a 44:30 at mile 5, and set a new PR with a 1:28:15 finish. That also meant that I ran negative splits in this race, with the final 5 miles in 43:45, an 8:43 pace. Very pleased with that - I worked hard on Sunday to get that PR.
I love running races in Washington, DC. It's a beautiful city in which to run, and the thrill of running past and through history in our Nation's Capitol is something to behold. But the simple logistics of it for me, combined with the ever-increasing fields are going to make it difficult for me to want to do another mega-race in the city.
This will be an unpopular opinion, but if the Army Ten Miler could institute a qualifying system and place runners in corrals based on qualifying times (keeping runners of similar abilities grouped together at the start), it might make the race less congested. Also adhering to assigned corrals would help. There's no perfect system, but I believe this would be a good first step.
Monday, October 21, 2013
Monday, June 3, 2013
Father-Son Race Weekend
(This is about racing, but not with my feet)
I used to love NASCAR. I mean, I was enthralled by it. I went to my first race, on a whim, at Pocono Raceway in 1989, and instantly became a fan.
But over the years, and a few years after the death of the iconic and legendary driver Dale Earnhardt at the Daytona 500 in February 2001, I lost interest, and stopped following. In a sport that is known for its commercialism, the telecasts were becoming over-commercialized, if that is even possible. It was impossible to get tickets to the races, and when the opportunity did arise, the tickets were costing in excess of $100 a seat.
But an interesting phenomenon occurred - my 7 year-old son is as much in love with NASCAR now as I was at age 25. He can equate drivers' names with their car numbers and sponsors, by memory. He recreates races in his bedroom with the 15 or so die-cast cars I've passed on down to him. He even is learning his math through NASCAR (An example: the assignment was to create math word problems. He came up with: 10 cars were on the track. 2 got caught up in a wreck. How many cars are left in the race?).
So a few weeks ago, I thought it was time. I asked my son if he'd be interested in seeing a NASCAR race in person. Of course, the answer came back in the affirmative. I warned him that it wasn't like watching a race on TV - it would be hot, it would be loud, and it would be long. He assured me that he didn't mind, and I contacted a friend of mine who I used to attend races with back in the day. His 6 year-old son has the same passion for NASCAR as my son, so it would be a great match.
We got tickets for the FedEx 400 at Dover International Speedway in Delaware, and yesterday was race day. Our plan was to get to the track on Saturday afternoon, camp out overnight, hit the race at 1 PM, and hopefully be home by bedtime. It went all according to plan, until Sunday morning came.
At NASCAR races, many of the race teams bring souvenir trucks to sell their wares to their fans outside the track. I knew this going in, and pitched this to my son. I told him, that as a treat to him, I'd be willing to spend $50 for any souvenirs he wanted. Sunday morning we toured the trailers, and he was wide-eyed at everything being sold there. And then we ventured in to the Family Fun Zone, an area outside the track that had attractions set up by sponsors to keep people busy before the race. The boys had an absolute blast! So many things to do there, we couldn't even see it all.
Back when I was attending races in the '90s, this wasn't around. The trailers were, but you didn't see many kids, because there just wasn't much for them to do. But I am amazed at how family (and kid) friendly NASCAR has become (or maybe it's just Dover). But something happened yesterday: because of this pre-race experience, I started becoming interested in NASCAR again. I admit, it wasn't the same - the grandstands, which when I was attending races were overflowing, were about 60% full yesterday. The drivers don't have the same personalities as they used to, and I didn't drink nearly as much beer as I used to at races (not a bad thing, believe me). Simply put, there are more kids around, and that's OK.
My brother-in-law gave me a scanner so we could listen to the drivers communicating with their pit crews, and we had great seats above Turn 4 right at the entrance to pit road. It also helped that my son's favorite driver, Jimmie Johnson, had his pit stall right in front of us. When they gave the command to "start your engines", the smile on my son's face was priceless. And when Johnson took the lead around lap 200, his excitement at seeing that was phenomenal.
We didn't make it through the entire race, though. the sun was beating on us all day, and after an almost-sleepless night in the tent, the boys were simply beat. So we headed home around lap 300 and made it home from Dover by 6:30 PM, beating the storms in the process.
But my son can't stop talking about the weekend - so much so that he wants to go to the NASCAR race in Richmond in September. This one is a night race, though, ending around 11 PM, so we need to talk about that one.
I've coached my son for 4 seasons of baseball and one season of basketball. I'm with every day after school, but I can't help but think that this bonding experience was even more special. I see in him the same passion that I had in me some 20+ years ago. It's something we can talk about and have fun with. And although I'd be overjoyed if he'd show this same passion for baseball, I have no problem with him enjoying what I now see as a sport that knows who the target market they'll need to keep in order to continue to thrive - the kids.
I used to love NASCAR. I mean, I was enthralled by it. I went to my first race, on a whim, at Pocono Raceway in 1989, and instantly became a fan.
But over the years, and a few years after the death of the iconic and legendary driver Dale Earnhardt at the Daytona 500 in February 2001, I lost interest, and stopped following. In a sport that is known for its commercialism, the telecasts were becoming over-commercialized, if that is even possible. It was impossible to get tickets to the races, and when the opportunity did arise, the tickets were costing in excess of $100 a seat.
But an interesting phenomenon occurred - my 7 year-old son is as much in love with NASCAR now as I was at age 25. He can equate drivers' names with their car numbers and sponsors, by memory. He recreates races in his bedroom with the 15 or so die-cast cars I've passed on down to him. He even is learning his math through NASCAR (An example: the assignment was to create math word problems. He came up with: 10 cars were on the track. 2 got caught up in a wreck. How many cars are left in the race?).
So a few weeks ago, I thought it was time. I asked my son if he'd be interested in seeing a NASCAR race in person. Of course, the answer came back in the affirmative. I warned him that it wasn't like watching a race on TV - it would be hot, it would be loud, and it would be long. He assured me that he didn't mind, and I contacted a friend of mine who I used to attend races with back in the day. His 6 year-old son has the same passion for NASCAR as my son, so it would be a great match.
We got tickets for the FedEx 400 at Dover International Speedway in Delaware, and yesterday was race day. Our plan was to get to the track on Saturday afternoon, camp out overnight, hit the race at 1 PM, and hopefully be home by bedtime. It went all according to plan, until Sunday morning came.
At NASCAR races, many of the race teams bring souvenir trucks to sell their wares to their fans outside the track. I knew this going in, and pitched this to my son. I told him, that as a treat to him, I'd be willing to spend $50 for any souvenirs he wanted. Sunday morning we toured the trailers, and he was wide-eyed at everything being sold there. And then we ventured in to the Family Fun Zone, an area outside the track that had attractions set up by sponsors to keep people busy before the race. The boys had an absolute blast! So many things to do there, we couldn't even see it all.
Back when I was attending races in the '90s, this wasn't around. The trailers were, but you didn't see many kids, because there just wasn't much for them to do. But I am amazed at how family (and kid) friendly NASCAR has become (or maybe it's just Dover). But something happened yesterday: because of this pre-race experience, I started becoming interested in NASCAR again. I admit, it wasn't the same - the grandstands, which when I was attending races were overflowing, were about 60% full yesterday. The drivers don't have the same personalities as they used to, and I didn't drink nearly as much beer as I used to at races (not a bad thing, believe me). Simply put, there are more kids around, and that's OK.
My brother-in-law gave me a scanner so we could listen to the drivers communicating with their pit crews, and we had great seats above Turn 4 right at the entrance to pit road. It also helped that my son's favorite driver, Jimmie Johnson, had his pit stall right in front of us. When they gave the command to "start your engines", the smile on my son's face was priceless. And when Johnson took the lead around lap 200, his excitement at seeing that was phenomenal.
We didn't make it through the entire race, though. the sun was beating on us all day, and after an almost-sleepless night in the tent, the boys were simply beat. So we headed home around lap 300 and made it home from Dover by 6:30 PM, beating the storms in the process.
But my son can't stop talking about the weekend - so much so that he wants to go to the NASCAR race in Richmond in September. This one is a night race, though, ending around 11 PM, so we need to talk about that one.
I've coached my son for 4 seasons of baseball and one season of basketball. I'm with every day after school, but I can't help but think that this bonding experience was even more special. I see in him the same passion that I had in me some 20+ years ago. It's something we can talk about and have fun with. And although I'd be overjoyed if he'd show this same passion for baseball, I have no problem with him enjoying what I now see as a sport that knows who the target market they'll need to keep in order to continue to thrive - the kids.
Monday, April 8, 2013
Cherry Blossom Ten Miler Race Report
I know I haven't written much since the beginning of the year, but that's beacuse I haven't done much since the beginning of the year. So here goes...
The Cherry Blossom Ten Miler was my first event of 2013. I haven't run since doing a local 10K on New year's Eve, and really haven't trained to the level I became accustomed to last year. But I always have wanted to run Cherry Blossom, and this year my schedule was clear, and I got in.
I was really hoping to break the PR I set in March 2012 at the Reston Ten Miler (1:29:03), but after a few weeks training in 2013, it became apparent to me that that might not be the case. I struggled with motivation in January and February, I came down with a calf issue in March, and honestly didn't put enough miles in to adequately run an effective race. I was still gunning for the PR, but realistically figured I'd run about a 9:00 pace (1:30:00 race time).
The weather conditions seemed as if they'd be in my favor - the temperatures were supposed to be in the low 40's by race time, but 10-12 mph winds made it seem much colder as I waited in my corral in the 7 AM hour. I had on my Mizuno BreatheThermal shirt, but it only becomes "thermal" after you work up a sweat. Standing in the chilly morning air was tough.
The gun went off at 7:30, and by 7:40, our wave made its way on to the course. Lining up as I do towards the rear of the corral, I found it difficult to get into a groove, as I was dodging slower traffic and doing so while not crashing into other like-minded (and faster) runners doing the same. It never really cleared up the entire 10 miles on the course, but I did get a few stretches where I was able to run free for a bit. But the course was crazy crowded.
I passed the 5-Mile mat in 45:04 by my Garmin (45:07 officially), which was just under a 9:00/mile pace. I was pretty much on track with where I wanted to be, so I figured in order to PR the course, I'd have to run at an 8:45 pace the rest of the way. In Mile 6 I did, clocking in at around 8:40, but then we headed into the dreaded winds of East Potomac Park. The combination of fighting the winds and residual effect of dodging and weaving the first 3 miles I think did me in at this point. I did manage to run 9:00 or 9:01 for Miles 7 through 9 as well as for the majority of Mile 10, but that little uphill with 400 meters to go was the final blow for me. I did, though, manage to run a consistent race, as I ran the second 5 miles of this race in 45:05, just slightly quicker than the first 5, but not enough.
My official time was 1:30:12, a 9:01 pace, almost exactly what I had figured I'd do, going into the race. But all hope is not lost - I'm running the Alexandria Running Festival Half Marathon on May 26, and by my estimation, I could have continued that 9-ish pace for another 3 miles, so if I do that in May, I'll be able to both go under 2 hours again for a marathon (first time was in March 2011 at Virginia Beach), and set a new PR (currently 1:59:09). I'm going to train much smarter for the next 7 weeks to prepare, and to build off of yesterday's performance.
What yesterday also did was rekindle my training fires - as I Tweeted this morning: "Nothing like finishing one race with a longer one coming up to get me back in a good training state of mind."
The Cherry Blossom Ten Miler was my first event of 2013. I haven't run since doing a local 10K on New year's Eve, and really haven't trained to the level I became accustomed to last year. But I always have wanted to run Cherry Blossom, and this year my schedule was clear, and I got in.
I was really hoping to break the PR I set in March 2012 at the Reston Ten Miler (1:29:03), but after a few weeks training in 2013, it became apparent to me that that might not be the case. I struggled with motivation in January and February, I came down with a calf issue in March, and honestly didn't put enough miles in to adequately run an effective race. I was still gunning for the PR, but realistically figured I'd run about a 9:00 pace (1:30:00 race time).
The weather conditions seemed as if they'd be in my favor - the temperatures were supposed to be in the low 40's by race time, but 10-12 mph winds made it seem much colder as I waited in my corral in the 7 AM hour. I had on my Mizuno BreatheThermal shirt, but it only becomes "thermal" after you work up a sweat. Standing in the chilly morning air was tough.
The gun went off at 7:30, and by 7:40, our wave made its way on to the course. Lining up as I do towards the rear of the corral, I found it difficult to get into a groove, as I was dodging slower traffic and doing so while not crashing into other like-minded (and faster) runners doing the same. It never really cleared up the entire 10 miles on the course, but I did get a few stretches where I was able to run free for a bit. But the course was crazy crowded.
I passed the 5-Mile mat in 45:04 by my Garmin (45:07 officially), which was just under a 9:00/mile pace. I was pretty much on track with where I wanted to be, so I figured in order to PR the course, I'd have to run at an 8:45 pace the rest of the way. In Mile 6 I did, clocking in at around 8:40, but then we headed into the dreaded winds of East Potomac Park. The combination of fighting the winds and residual effect of dodging and weaving the first 3 miles I think did me in at this point. I did manage to run 9:00 or 9:01 for Miles 7 through 9 as well as for the majority of Mile 10, but that little uphill with 400 meters to go was the final blow for me. I did, though, manage to run a consistent race, as I ran the second 5 miles of this race in 45:05, just slightly quicker than the first 5, but not enough.
My official time was 1:30:12, a 9:01 pace, almost exactly what I had figured I'd do, going into the race. But all hope is not lost - I'm running the Alexandria Running Festival Half Marathon on May 26, and by my estimation, I could have continued that 9-ish pace for another 3 miles, so if I do that in May, I'll be able to both go under 2 hours again for a marathon (first time was in March 2011 at Virginia Beach), and set a new PR (currently 1:59:09). I'm going to train much smarter for the next 7 weeks to prepare, and to build off of yesterday's performance.
What yesterday also did was rekindle my training fires - as I Tweeted this morning: "Nothing like finishing one race with a longer one coming up to get me back in a good training state of mind."
Wednesday, January 2, 2013
Looking Back, Looking Ahead
2012 was a very memorable running year for me. Memorable for me with training for and completing my first marathon, but also for my logging my most yearly miles ever (1500.5) and making it through without major injury.
I started 2012 off with a run streak I had started on Thanksgiving Day 2011, and continued it until April 7th, a streak of 136 days. Not awe-inspiring, but it really got me focused on my running. It set the stage for what was to come.
On New Year's Say 2012, I ran my first race, a 5K in Reston. I didn't PR (26:20), after PR'ing my 2 previous 5K's in November, and was wondering if my streak had something to so with it. I was training for the Rock & Roll USA Half Marathon, and my concern was if training for a half and keeping a run streak going was counter-productive.
But in early March, 2 weeks before R&R, I ran the Reston Ten Miler, and logged a PR of 1:29:03, my first substantial distance with a pace under 9:00/mile. This was very encouraging to me, and I was expecting good things in DC on March 17th. But that was not to be, as I struggled in the late stages and came in with a 2:01:13. Not my best half, but also not my worst. I stopped my streak 3 weeks later, and focused on the Ashburn Village 10K on April 22. I hadn't run a 10K since New Year's Eve 2010, so I was curious to see how I would do. This was kind of a tough course, but I finished in 53:03, 93 seconds better than my previous 10K best, and almost 4 minutes faster than I had run the course 2 years prior.
In May I started adding twice-weekly bike training sessions to my 5-day running, and it seemed to help. Marathon training started on June 16th, and biking, I believe, gave my legs a break from the pounding while strengthening my quads in the process. On August 19th, in the middle of Marine Corps Marathon training, I ran my first 20K in Leesburg, and used it as a training run. I ran the 12.4 miles in 1:54:12, not my fastest, but very helpful, as I ran the last 3 or so miles at below 9:00 pace.
I ran almost 173 miles in September alone, due to the fact that I logged my first 20 mile training run that month, along with two-10 milers, two-14 milers, and two-16-milers. I followed up a big September with a 22-mile training run to start October, and then it was taper time until MCM. Without rehashing the details, I can say that it was a great experience, I amazed myself at what I was able to do, and I'm not doing another 26.2 for a while.
I finished out the year strong, PR'ing both a 5K on Thanksgiving (25:04) and a 10K on New Year's Eve (52:35). I ran 9 races - 3 5K's, 2 10K's, and a 10 miler, 20K, half-marathon, and full marathon. A little bit of everything. Of those 7 races in which I had previous PR's (i.e., not the 20K and marathon), I set new PR's in 5 of them. All in all, a very satisfying year for me.
Going forward, in 2013, my focus is going to be on getting faster as I slowly get closer to age 50. My goals will be: to run at least 3 Ten Milers, with the initial goal being an 8:45 pace; to run a 5K in under 25 minutes (I have to shave 4 seconds off my time); and to run a 10K in under 52 minutes (a 35-second improvement needed). Another sub-2:00 half-marathon is also an achievement I'd like to hit. I'd also like to run 1650 miles this year, a 10% increase over 2012. I am also committed to adding some weight training to my repertoire, and to pull the bike out again when it gets light in the early mornings (I won't ride when it's dark).
Let me know your goals!!
I started 2012 off with a run streak I had started on Thanksgiving Day 2011, and continued it until April 7th, a streak of 136 days. Not awe-inspiring, but it really got me focused on my running. It set the stage for what was to come.
On New Year's Say 2012, I ran my first race, a 5K in Reston. I didn't PR (26:20), after PR'ing my 2 previous 5K's in November, and was wondering if my streak had something to so with it. I was training for the Rock & Roll USA Half Marathon, and my concern was if training for a half and keeping a run streak going was counter-productive.
But in early March, 2 weeks before R&R, I ran the Reston Ten Miler, and logged a PR of 1:29:03, my first substantial distance with a pace under 9:00/mile. This was very encouraging to me, and I was expecting good things in DC on March 17th. But that was not to be, as I struggled in the late stages and came in with a 2:01:13. Not my best half, but also not my worst. I stopped my streak 3 weeks later, and focused on the Ashburn Village 10K on April 22. I hadn't run a 10K since New Year's Eve 2010, so I was curious to see how I would do. This was kind of a tough course, but I finished in 53:03, 93 seconds better than my previous 10K best, and almost 4 minutes faster than I had run the course 2 years prior.
In May I started adding twice-weekly bike training sessions to my 5-day running, and it seemed to help. Marathon training started on June 16th, and biking, I believe, gave my legs a break from the pounding while strengthening my quads in the process. On August 19th, in the middle of Marine Corps Marathon training, I ran my first 20K in Leesburg, and used it as a training run. I ran the 12.4 miles in 1:54:12, not my fastest, but very helpful, as I ran the last 3 or so miles at below 9:00 pace.
I ran almost 173 miles in September alone, due to the fact that I logged my first 20 mile training run that month, along with two-10 milers, two-14 milers, and two-16-milers. I followed up a big September with a 22-mile training run to start October, and then it was taper time until MCM. Without rehashing the details, I can say that it was a great experience, I amazed myself at what I was able to do, and I'm not doing another 26.2 for a while.
I finished out the year strong, PR'ing both a 5K on Thanksgiving (25:04) and a 10K on New Year's Eve (52:35). I ran 9 races - 3 5K's, 2 10K's, and a 10 miler, 20K, half-marathon, and full marathon. A little bit of everything. Of those 7 races in which I had previous PR's (i.e., not the 20K and marathon), I set new PR's in 5 of them. All in all, a very satisfying year for me.
Going forward, in 2013, my focus is going to be on getting faster as I slowly get closer to age 50. My goals will be: to run at least 3 Ten Milers, with the initial goal being an 8:45 pace; to run a 5K in under 25 minutes (I have to shave 4 seconds off my time); and to run a 10K in under 52 minutes (a 35-second improvement needed). Another sub-2:00 half-marathon is also an achievement I'd like to hit. I'd also like to run 1650 miles this year, a 10% increase over 2012. I am also committed to adding some weight training to my repertoire, and to pull the bike out again when it gets light in the early mornings (I won't ride when it's dark).
Let me know your goals!!
Wednesday, November 28, 2012
Holiday Gifts For Runners
With apologies to my friend Lisa at the RunWiki blog, here's my list of 11 reasonably-priced gear gifts for runners this holiday season.
Why 11, you say? Well, everyone does their top 5, top 10, etc. I'm a rebel - I'm listing 11 (also, I'm a fan of the mock rock-umentary, This is Spinal Tap, so "this one goes to eleven"). And while Lisa's list was geared towards the fairer sex; my list will cover both men and women. And these are all products I currently use (but wouldn't mind sampling new products from these companies, hint, hint).
First, no runner should leave his/her house without identification. The RoadID does the trick. I use the Wrist ID Slim ($15.99), which is basically a rubber bracelet with a small metal plate with your information laser-printed, but I have used their Shoe ID as well. It's all personal preference, but safety is the important thing here.
Next, in addition to ID, many runners like to carry their phones, some cash, chapstick, etc. the SPIBelt is perfect for holding Small Personal Items (thus, SPI) on an elastic belt. The pouch expands to hold a lot of items; I've easily fit my iPhone4 in there, and it doesn't bounce around on your waist. The original SPIBelt goes for $19.99 on their website.
Third, how many times have you been out on a great run when a shoelace came untied? Or maybe you tied your laces too tightly and your foot began throbbing from the tightness of the laces? Say no more - LockLaces elastic shoelaces will help. Once you get the laces set comfortably on your running shoes, you just slip your shoes on and off - no more tying of shoelaces, and it's a consistent fit. 3 sets of laces go for $19.99 on LockLaces' website, or you could try your local running store; I pay $7.00 for a single set.
While we're on the topic of feet, I've found that Feetures makes a great sock. The Feetures Elite Light Cushion ($14.99) is now my sock of choice on my long runs. Each sock is engineered for specific left & right foot support, there is no toe seam (aka, blisters), and the cushioning on the heel and ball of the foot is extremely comfortable.
For those of us who like to get our runs in during the early morning or late afternoon, visibility in winter is an issue. Amphipod makes a lightweight reflective vest, the Xinglet, ($24.95) that is not bulky, but very visible. It has a quick release clip that makes it easy to get on & off, and the straps do not chafe.
On the topic of visibility, a good headlamp makes all the difference when running in the dark. I've tried a few, but I am partial to the Tikka 2 by Petzl ($29.95 at REI). Very bright, lightweight, and comes with 3 lighting modes (high, low, and strobe) and an extremely comfortable headstrap.
As someone who struggles with hydration issues, to me, nothing beats Nuun electrolyte-enhanced drink tabs ($24.00 for a 4-pack) for quenching my thirst on a run. I was turned on to Kona Cola by Lisa, and I have to say, there is nothing that beats Kona Cola in a hand-held bottle on a long run. Kona Cola is so good, I keep a few tubes at work and drink it during the day. I also am partial to the Tri-Berry flavor.
And if you're going to use Nuun, you need to have something in which to carry it. The Nathan Quick-Draw Elite ($26.99 at Road Runner Sports) hand held bottle more than covers you. Lightweight, with a breathable, adjustable mesh hand strap, and it holds 22 oz of liquid, perfect for mid-length runs. The strap also has a zippered pouch for storing valuables, along with a smaller elastic pouch large enough to hold a gel packet.
When you get home from a long weekend run, your legs may be sore. Get rid of that soreness by rolling your muscles with The Stick. I know many people tout the benefits of foam rollers, and they do work, but as someone who has dealt with chronic calf problems, The Stick has helped me more than I could imagine. I personally use The Marathon Stick ($31.95), but I'm sure any one of their models will give benefit you greatly.
And finally, after rolling out your legs, put your calves in recovery mode by using calf compression sleeves by 2XU. This product, while the most expensive on the list ($44.95), is my most cherished piece of recovery equipment. I have worn these sleeves to work, during the day, and to sleep. Doing this has allowed me to run the next day after 20 mile training runs, not to mention just walking upright the same day of said runs. These sleeves are seamless and very comfortable to wear, and take it from me, they do the job.
So there you have it - a little bit of something for the runner in your life. Take note, all of these items are each under $50, and the entire list can be had for around $250 total. A great investment in runner safety, training, and recovery.
Happy Holidays, and run smart!!
Why 11, you say? Well, everyone does their top 5, top 10, etc. I'm a rebel - I'm listing 11 (also, I'm a fan of the mock rock-umentary, This is Spinal Tap, so "this one goes to eleven"). And while Lisa's list was geared towards the fairer sex; my list will cover both men and women. And these are all products I currently use (but wouldn't mind sampling new products from these companies, hint, hint).
First, no runner should leave his/her house without identification. The RoadID does the trick. I use the Wrist ID Slim ($15.99), which is basically a rubber bracelet with a small metal plate with your information laser-printed, but I have used their Shoe ID as well. It's all personal preference, but safety is the important thing here.
Next, in addition to ID, many runners like to carry their phones, some cash, chapstick, etc. the SPIBelt is perfect for holding Small Personal Items (thus, SPI) on an elastic belt. The pouch expands to hold a lot of items; I've easily fit my iPhone4 in there, and it doesn't bounce around on your waist. The original SPIBelt goes for $19.99 on their website.
Third, how many times have you been out on a great run when a shoelace came untied? Or maybe you tied your laces too tightly and your foot began throbbing from the tightness of the laces? Say no more - LockLaces elastic shoelaces will help. Once you get the laces set comfortably on your running shoes, you just slip your shoes on and off - no more tying of shoelaces, and it's a consistent fit. 3 sets of laces go for $19.99 on LockLaces' website, or you could try your local running store; I pay $7.00 for a single set.
While we're on the topic of feet, I've found that Feetures makes a great sock. The Feetures Elite Light Cushion ($14.99) is now my sock of choice on my long runs. Each sock is engineered for specific left & right foot support, there is no toe seam (aka, blisters), and the cushioning on the heel and ball of the foot is extremely comfortable.
For those of us who like to get our runs in during the early morning or late afternoon, visibility in winter is an issue. Amphipod makes a lightweight reflective vest, the Xinglet, ($24.95) that is not bulky, but very visible. It has a quick release clip that makes it easy to get on & off, and the straps do not chafe.
On the topic of visibility, a good headlamp makes all the difference when running in the dark. I've tried a few, but I am partial to the Tikka 2 by Petzl ($29.95 at REI). Very bright, lightweight, and comes with 3 lighting modes (high, low, and strobe) and an extremely comfortable headstrap.
As someone who struggles with hydration issues, to me, nothing beats Nuun electrolyte-enhanced drink tabs ($24.00 for a 4-pack) for quenching my thirst on a run. I was turned on to Kona Cola by Lisa, and I have to say, there is nothing that beats Kona Cola in a hand-held bottle on a long run. Kona Cola is so good, I keep a few tubes at work and drink it during the day. I also am partial to the Tri-Berry flavor.
And if you're going to use Nuun, you need to have something in which to carry it. The Nathan Quick-Draw Elite ($26.99 at Road Runner Sports) hand held bottle more than covers you. Lightweight, with a breathable, adjustable mesh hand strap, and it holds 22 oz of liquid, perfect for mid-length runs. The strap also has a zippered pouch for storing valuables, along with a smaller elastic pouch large enough to hold a gel packet.
When you get home from a long weekend run, your legs may be sore. Get rid of that soreness by rolling your muscles with The Stick. I know many people tout the benefits of foam rollers, and they do work, but as someone who has dealt with chronic calf problems, The Stick has helped me more than I could imagine. I personally use The Marathon Stick ($31.95), but I'm sure any one of their models will give benefit you greatly.
And finally, after rolling out your legs, put your calves in recovery mode by using calf compression sleeves by 2XU. This product, while the most expensive on the list ($44.95), is my most cherished piece of recovery equipment. I have worn these sleeves to work, during the day, and to sleep. Doing this has allowed me to run the next day after 20 mile training runs, not to mention just walking upright the same day of said runs. These sleeves are seamless and very comfortable to wear, and take it from me, they do the job.
So there you have it - a little bit of something for the runner in your life. Take note, all of these items are each under $50, and the entire list can be had for around $250 total. A great investment in runner safety, training, and recovery.
Happy Holidays, and run smart!!
Tuesday, November 27, 2012
Race-iversary
A few weeks ago, when I started my old political blog back up, I noticed in my archives that I did a blog posting when I began running back in 2008. It's very comical to look back on it now (especially writing that a 5K is 3.2 miles, haha), but what caught my mind was seeing that I was training for a race on November 27th, 2008, the inaugural Lansdowne Turkey Trot. Today marks the 4th anniversary (or, race-iversary, if you will) of that momentous (for me) occasion.
It has also caused me to look back on how far I've come as a runner in those 4 years. That first race, for example, I ran it in 30:47 (gun time, as the race was not chip timed), which, from what I have been told is not a bad time for your first 5K. The course was hilly, but it was in my neighborhood, so I had been running portions of that course for the 2 1/2 months preceding the race. It was at that moment that I began to think of myself as a runner, and the next day I went to the local running store to get properly fitted for a pair of running shoes.
34 races later, that 30:47 5K time has been replaced with a 25:04 5K time, an improvement of over 5 minutes in just 4 years. I've run fourteen 5K's, six 10K's, three 10 Milers, 5 Half-Marathons, and one full Marathon. That first 5K was simply a bucket list item, and it's morphed into something more substantial, 4 years of hard work, fitnress, and a love of running.
And I don't want to stop.
Post script to yesterday's blog post
My Twitter friend "Tai Fung" asked me yesterday what was it that spurred my son to want to participate in the Gingerbread Man Mile last week? So I went to the source, and asked him.
Was it because Daddy is a runner, and he wanted to be like me? Did he think that running a race would make me happy? Or was there some other underlying reason?
His answer was simple: he said, "I just thought it would be kinda cool to run a race."
Yeah, it is kinda cool.
It has also caused me to look back on how far I've come as a runner in those 4 years. That first race, for example, I ran it in 30:47 (gun time, as the race was not chip timed), which, from what I have been told is not a bad time for your first 5K. The course was hilly, but it was in my neighborhood, so I had been running portions of that course for the 2 1/2 months preceding the race. It was at that moment that I began to think of myself as a runner, and the next day I went to the local running store to get properly fitted for a pair of running shoes.
34 races later, that 30:47 5K time has been replaced with a 25:04 5K time, an improvement of over 5 minutes in just 4 years. I've run fourteen 5K's, six 10K's, three 10 Milers, 5 Half-Marathons, and one full Marathon. That first 5K was simply a bucket list item, and it's morphed into something more substantial, 4 years of hard work, fitnress, and a love of running.
And I don't want to stop.
Post script to yesterday's blog post
My Twitter friend "Tai Fung" asked me yesterday what was it that spurred my son to want to participate in the Gingerbread Man Mile last week? So I went to the source, and asked him.
Was it because Daddy is a runner, and he wanted to be like me? Did he think that running a race would make me happy? Or was there some other underlying reason?
His answer was simple: he said, "I just thought it would be kinda cool to run a race."
Yeah, it is kinda cool.
Monday, November 26, 2012
What a Weekend
There are times when things just all fall into place, running-wise. This past Thanksgiving wekeend was one of them for me.
It started off on Thursday with the Giving Thanks 5K, in Vienna, VA. I entered this race late, since I wasn't sure how I was going to respond to the rigors of the Marine Corps Marathon. I recovered nicely, and decided to keep my streak of Turkey Day races going at 5 years. This race (I believe) is in it's 3rd year, and participation has increased exponentially each year. Their inaugural race in 2010 drew 186 runners; 2011 doubled to 374 runners, and this year, they drew 520 participants. Nice steady growth for a nice little community 5K.
My goal for this race was to attempt to run the 5K in under 25 minutes (8:04 pace), which would be a milestone for me. But the race had an ominous beginning - 3 hills of increasing height within the first half-mile. The first one was short and steep, the second was longer and higher, and the third was short, but even further up than the second. The benefit to this was that there was a huge downhill at the top of the third hill, getting us back to flat ground and the W&OD Trail, where the remainder of the race would be contested. I ran the first mile in 8:05, right on track, and once we got on the slight downhill of the W&OD, I ran a 7:53 in mile 2. But as flat as the course looked from here, there was a slight upslope for the final 1.6 miles of the race. I was hanging around 8:20 as I was getting towards the end, and I kicked it up a notch at the 2.7 mile mark, but it wasn't enough. I crossed the line in 25:04, just missing my goal. But I wasn't dissatisfied, as this represented a 27-second improvement over my previous 5K PR from July 4th.
I finished 91st overall out of the 520 runners, my best placing to date, and 11th out of 44 in my age group.
But that was only the beginning. The next day, Friday, I signed up my 6 year-old son to run the Gingerbread Man Mile children's fun run in Reston, VA. He had never run a real race before, just a 2 block Dash this Halloween weekend. I ran outside with him the previous 2 Saturdays, and he hadn't run the entire mile without walking, his best being about a 10:55 pace. It didn't really matter, as the goal was just to have him participate. but I didn't want it to be miserable for him.
It was cold on Friday, but he insisted on wearing his orange dri-Fit shirt with his race number. That's a good sign. We lined up (I was going to run with him and act as his "pacer"), and when the horn went off, he took off like a cannon. I had to reign him in, since I knew there was a hill right around the corner. He made the first loop (about 3/10 mile) just fine, but the longer 7/10 mile loop was coming up, with the hill again around the corner. But he did great - never walked once, and as we approached the finish line, I peeled off and allowed him to cross the finish line by himself, in an impressive 10:02 - not bad for a first race!! After he crossed I went over, picked him up, and told him how proud I was at what he accomplished.
This is my boy crossing the finish line!!
So, in a weekend where I set a great PR and ran a race with my son, I'll take the Father-Son moment every time!!
It started off on Thursday with the Giving Thanks 5K, in Vienna, VA. I entered this race late, since I wasn't sure how I was going to respond to the rigors of the Marine Corps Marathon. I recovered nicely, and decided to keep my streak of Turkey Day races going at 5 years. This race (I believe) is in it's 3rd year, and participation has increased exponentially each year. Their inaugural race in 2010 drew 186 runners; 2011 doubled to 374 runners, and this year, they drew 520 participants. Nice steady growth for a nice little community 5K.
My goal for this race was to attempt to run the 5K in under 25 minutes (8:04 pace), which would be a milestone for me. But the race had an ominous beginning - 3 hills of increasing height within the first half-mile. The first one was short and steep, the second was longer and higher, and the third was short, but even further up than the second. The benefit to this was that there was a huge downhill at the top of the third hill, getting us back to flat ground and the W&OD Trail, where the remainder of the race would be contested. I ran the first mile in 8:05, right on track, and once we got on the slight downhill of the W&OD, I ran a 7:53 in mile 2. But as flat as the course looked from here, there was a slight upslope for the final 1.6 miles of the race. I was hanging around 8:20 as I was getting towards the end, and I kicked it up a notch at the 2.7 mile mark, but it wasn't enough. I crossed the line in 25:04, just missing my goal. But I wasn't dissatisfied, as this represented a 27-second improvement over my previous 5K PR from July 4th.
I finished 91st overall out of the 520 runners, my best placing to date, and 11th out of 44 in my age group.
But that was only the beginning. The next day, Friday, I signed up my 6 year-old son to run the Gingerbread Man Mile children's fun run in Reston, VA. He had never run a real race before, just a 2 block Dash this Halloween weekend. I ran outside with him the previous 2 Saturdays, and he hadn't run the entire mile without walking, his best being about a 10:55 pace. It didn't really matter, as the goal was just to have him participate. but I didn't want it to be miserable for him.
It was cold on Friday, but he insisted on wearing his orange dri-Fit shirt with his race number. That's a good sign. We lined up (I was going to run with him and act as his "pacer"), and when the horn went off, he took off like a cannon. I had to reign him in, since I knew there was a hill right around the corner. He made the first loop (about 3/10 mile) just fine, but the longer 7/10 mile loop was coming up, with the hill again around the corner. But he did great - never walked once, and as we approached the finish line, I peeled off and allowed him to cross the finish line by himself, in an impressive 10:02 - not bad for a first race!! After he crossed I went over, picked him up, and told him how proud I was at what he accomplished.
So, in a weekend where I set a great PR and ran a race with my son, I'll take the Father-Son moment every time!!
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