I will be updating over here as I can, but I will be doing most updating at http://runfaraz.wordpress.com/ as I am able to update it from my Blackberry and it is a cleaner format. Please check it out and tell fellow runners about the site.
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Friday, October 2, 2009
New location for blog...
Tuesday, September 29, 2009
How To Increase Your Stride Length
A good article on how to increase your stride length by a fellow Tweeter! Take a few minutes to read and you may learn an important item or two!
How To Increase Your Stride Length
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Tuesday, September 22, 2009
McDaniels, Dumervil, and Orton news conference
Denver Broncos news conference after the Browns game.
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Now playing on iTunes: Dj Qbert - Live In Tokyo
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Flagstaff was well represented at the Imogene Pass Run
A tough race that saw Flagstaff very well represented at the start and finish lines. Runners from Flagstaff took home 13 medals overall, very nice work everyone!
Click the link below for full story...
azdailysun.com Sports
Monday, September 21, 2009
Anton Krupicka training video
How do you prepare for a 100 mile race? I have no clue, but ultra running sensation Anton Krupicka gives you a look inside his training (hint no more 200 mile weeks).
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Ryan Hall Philly video
Here is a video of Ryan Hall before the Philly half marathon.
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Wet footprint test, not so fast!
For years now the "wet footprint test (or just footprint test)" has been used to determine the correct shoe for each person. New studies show that may not be needed, or any other footprint test.
After using the footprint test and random distribution of shoes for no specific reason, the study found injuries to be equal among both groups. I have worn many different types of shoes, cushioned, stability, motion controlled (really don't like those though), and minimalist (Nike Free, Puma consesis, etc) and never had any injuries related to the shoes. Some may say that my lingering hip injury is related to shoes, but it is structural and muscular issues.
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Now playing on iTunes: Kings of Leon - Use Somebody (Mixxim Club Remix)
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Friday, September 18, 2009
Coach Jack Daniels talks High School recruiting
azdailysun.com Sports
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Wednesday, September 16, 2009
Africans fearful of IAAF changes - Universal Sports
I dont really see the point in these changes other than to try and level the field somewhat, like golf courses "Tiger proofing" themselves trying to make it harder for Tiger Woods to win.
Africans fearful of IAAF changes - Universal Sports
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California native Brett Gotcher has surfed to the top of the running world since moving to Flagstaff.
azdailysun.com Sports
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Now playing on iTunes: Static-X - Terminal
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Sunday, September 13, 2009
The immaculate deflection
Video of the catch! ! ! ! !
Brandon Stokley, right place, right time!!! Lets go BRONCOS!!!
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Friday, September 11, 2009
Menthol improves performance in heat...or is it the brain?
Another study on how your brain influences fatigue on your body. It is mental peeps.
Sports Science Update: Menthol Swilling Improves Exercise Performance In The Heat
Matt Fitzgerald
New study provides further proof that endurance fatigue is regulated by the brain.
Past research by Toby Mundel at Massey University in New Zealand has shown that cold fluids consumed during exercise in a hot environment improve performance more than warmer drinks. You might assume that cold drinks achieve this effect by keeping the body cooler. But there’s another possible explanation that Mundel explored in a new study.
In this new study, nine subjects rode stationary bikes to exhaustion at moderate intensity in a hot environment on two separate occasions. They were given a fixed amount of cool water to drink during both rides, but during one ride they were also given a menthol solution to swill and spit out every 10 minutes, while in the other they were given a placebo to swill and spit. Menthol, as you probably know, creates a perception of coolness on the tongue. Mundel wanted to see if swilling a menthol solution might improve endurance performance in the heat by essentially tricking the brain into thinking the body was cooler than it really was.
And guess what? It did. Eight of the nine subjects rode 9 to 12 percent longer in the menthol ride. While their body temperature was the same in both rides, the menthol ride felt easier to them.
This fascinating finding provides further evidence in support of the notion that the brain determines when fatigue occurs during exercise based on feedback signals from the body. The brain uses this information to predict how long exercise can continue before a catastrophic physiological breakdown (such as overheating) will occur and forcing the athlete to stop short of this point.
This effect is mediated on a conscious level through perception of effort. It is now understood that the feeling of fatigue is fatigue itself. This is why exercise performance can be enhanced through manipulations that affect the perception of effort without affecting any physiological parameters such as heart rate, blood lactate level, etc.
Published in the European Journal of Applied Physiology, Mundel’s new study is similar to previous work by Asker Jeukendrup, who showed that swilling and spitting out a carbohydrate solution enhances exercise performance by stimulating a reward center in the brain and thereby reducing perceived effort.
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So what do you do when the world champ Semenya 'is a hermaphrodite'?
VIDEO: Semenya 'is a hermaphrodite'
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Monday, September 7, 2009
Registration lottery
Think it is hard to get in your local marathon? Even a lottery marathon like Chicago or New York? Try the Tokyo marathon. Over 272,000 applied for 32,000 spots.
Thanks to Japan running news, for the news!
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Sunday, September 6, 2009
Matt Tegenkamp prepares for the worlds
Matt Tegenkamp trains then runs 12:58.56 for 5,000 meters, fourth American ever under 13:00,
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Sunday, August 30, 2009
Pictures from my Denver trip...
Invesco Field
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updates...
Well, on the personal front...as I watch my Denver Broncos get killed by the Chicago Bears and Jay Whiner Cutler...
I am still suffering from hip/lower back pain caused by my Sacroiliac Joint Dysfunction. I am doing the exercises and stretches prescribed by my physical therapist as well as some good videos on You Tube. After bring to the physical therapist 2 times for this I felt that I had it under control, however after the San Diego Marathon I stopped doing the exercises and stretched and now that I have started to get somewhat serious about my running the pain is back as bad as ever. But I am serious about doing the Denver marathon or at least half marathon and I will keep doing what I need to do . I have found some stretches and exercises that really seem to help, and as soon as I can get Lyndsey up to pulling my right leg as hard as she can to try and snap my SI joint into place, I feel that I will be doing well. Right now if I keep it at 10:30 per mile or slower I feel ok, but faster or downhill will cause a real pain in the joint and lower back.
If I go back to Denver I will go on another Invesco Field tour and spend the day at the best brewery anywhere, Great Divide. Try the 15th anniversary, it is the best beer I have ever had.
Do you need proof that American can run with the worlds best? watch Ritz...
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Monday, August 24, 2009
Denver was a blast!
We went to Denver for the weekend and had a great time, it was hard to come back. The next step is to find jobs for both of us. Speaking of Denver, here is a map of the marathon route. 
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Tuesday, August 18, 2009
Burn Notice
If you havent watched the show, do yourself a huge favor and watch this. It is the best show on TV, by far.
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Falls fail to deter Ortiz, 45, in Pikes Peak Marathon - The Denver Post
Possibly the hardest marathon around, the Pikes Peak Marathon.
Falls fail to deter Ortiz, 45, in Pikes Peak Marathon - The Denver Post
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Monday, August 17, 2009
JW HARDY NAMED BOISE STATE HEAD TRACK AND FIELD / CROSS COUNTRY COACH - Boise State
This could be a fairly big problem for NAU...
JW HARDY NAMED BOISE STATE HEAD TRACK AND FIELD / CROSS COUNTRY COACH - Boise State
Usain Bolt's 100 M record
It is crazy to see when you consider that he is not at 100% due to a car accident a few months ago, and he is not at a sprinters peak age for growth. Can something in the 9.4's be possible? Eat those yams.
Sunday, August 16, 2009
Bernard Legat is ready for Berlin
Putting the disappointment of the Beijing Olympics out of his mind is not an option for American distance runner Bernard Lagat.
azdailysun.com Sports:
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Lomong moves on in the 1500 in Berlin
Former NAU All-American Lopez Lomong advanced in the preliminary rounds of the 1,500 meter race at the 2009 IAAF World Championships Saturday in Berlin.
azdailysun.com Sports
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Wednesday, August 12, 2009
Getting old is not cool...
Getting’ old sucks.
Okay, so the pain in my hip and lower back has returned and is just as painful and bothersome as ever. I have done my stretching and for the most part kept the exercises going, even joining the gym when it opened up.
So I am now in a dilemma. Do I go back to physical therapy again, and go through 6-8 weeks of therapy which will place me in an area where doing the Denver marathon or even half marathon will not be possible, and I will be way behind if I decide to run the PF Chang’s marathon in January. Or do I move ahead and run very slowly (making me an even slower runner) and try to keep some level of fitness and endurance built up hoping that things will start to fix themselves with continues stretches, exercise, and using my new state of the art ice/heat machine?
After a few days of reflection and coming to grips with the reality of my mood and attitude have sucked big time lately, I guess that I will bite a bullet and go out running slowly. My past PT’s have told me that when it flairs up to run slower and in fact running will have a positive effect on the injury and will strengthen and fix the problem. The only thing I don’t have access to is the ultrasound machine to run over the area a few times per week. That seemed to work magic last time as I felt ready to run after being worked on last time, even if I came in with severe pain. Maybe I can “borrow” the one at the PT’s office inside the gym. Go into Michael Westen mode…
Anyway, so that is my plan. Becoming a runner that must swallow my pride, forgo speed work and avoid long extended hills and take things nice and slow. It bothers me to some extent as I don’t like the idea of training just so I can finish an event, but that is where I am at. Maybe later on I will feel well enough to ramp up the speed and hills to really push myself and see how much progress I can make.
If there are any PT’s out there in my area or that work in a mobile environment, think I can train hard while receiving treatment, and work with insurance, give me a call!
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Sunday, August 9, 2009
It dawned on me that I have been slacking on updating the upcoming races here in Arizona, and with the summer heat starting to go away (see I can be a positive thinker!) and the best winter running weather in the country coming up soon I will update the schedule of races.
9/6/09 8:00 AM 39th Annual ARR Jerome Hill Climb 4.6 miles, pretty much straight up. Maybe if you are lucky, Maynard from Tool will be there (I doubt it as they are on tour). He was a cross country runner at West Point you know. And he lives there.
9/13/09 7:17 AM Arizona Road Racers I-Did-A-Green-Run
10k Run, 5k Run, 1 mile Fun Run/Walk Not sure about the time, must have some significance.
9/26/09 7:00 AM Moon Valley Grasshopper Bridge 5K 5K Run, 5K Walk
Fairly good competition at this event.
10/3/09 8:00 AM Rim Country Challenge Half Marathon Like altitude? This one is for you. http://www.rimcountrychallenge.com
10/10/09 Solstice Mountain trail run. Very fun, very high altitude!!! http://www.natra.org/
10/10/09 7:15 AM Cactus ChaCha Trail Runs 7 and 3 mile trail runs, great breakfast burritos at the finish. I will be there this year as I prepare for the Denver marathon. http://www.cactuschacha.com/
10/31/09 Javelina Jundred 100 miles, on Halloween. Have fun!!! www.javelinajundred.com
12/6/09 7:30 AM Runners Den/Fiesta Bowl Half Marathon and 5K Good race that usually draws several elite runners from Flagstaff to town, and is a good tune up for the P.F. Chang’s Rock and Roll Marathon. http://www.raceplaceevents.com/event.php?event=401003
12/20/09 8:00 AM 15th Annual Arizona Road Racers Desert Classic 30K, 5K and 30K Relay 30K Run, 5K Run, 30K Relay Run Great event, give it a try!
1/24/10 6:00 AM Carlsbad Marathon & Half Marathon Full marathon Run, Half Marathon Run Not in Arizona, but I love Carlsbad. I will live there some day.
2/6/10 Sedona Marathon. I WILL be there this year in my adopted home. www.sedonamarathon.com
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50 iPhone apps for runners
I recently stumbled across an article that discussed 50 iPhone(touch) apps for runners. While some look good and are well known, several others made me scratch my head and wonder..."why?".
Linky poo...
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Thursday, July 30, 2009
Lactate testing made easy
Link to article, you're welcome.
How Fit Are You? Lactate Test Made Easy
ScienceDaily (May 12, 2009) — Performance athletes need to know their blood lactate level. It indicates how much lactic acid has collected in their blood as a result of physical exertion and enables conclusions to be drawn about their fitness. Professional athletes therefore regularly have to attend performance diagnosis sessions.
As they pedal a cycle ergometer at various levels of exertion, a doctor takes blood samples from an earlobe. A special device then measures the concentration of lactate in the blood.
Such scenarios will soon be a thing of the past. Using a miniaturized measuring system, performance and leisure athletes will in future be able to monitor their lactate readings themselves – including during training. Normally the analytical devices are quite big and cost several thousand euros. “We have found a way of miniaturizing the measurement system so that it can be accommodated in an ear clip. The results could be radioed by the ear clip to a training wristwatch or a cellphone,” says Thomas van den Boom, group manager at the Fraunhofer Institute for Microelectronic Circuits and Systems IMS in Duisburg. An electrochemical method is used to measure the lactate value.
In a chemical reaction, an enzyme triggers a redox flow from the lactate which can be measured using electrodes. The measurement system, which could be installed for example in an ear clip, consists of two microchips: the innovative nanopotentiostat fits on a chip measuring just two by three millimeters and costs less than one euro. “The second chip incorporates microelectrodes which we have developed for this purpose and which we can couple with the nanopotentiostat,” explains van den Boom. One of the microelectrodes is coated with a thin layer of gel containing the enzyme. There are altogether three microelectrodes on the chip, which are activated by the nanopotentiostat. Two serve the purpose of electrochemical measurement while the third keeps the electrochemical potential constant end thus ensures a stable voltage.
The engineers can coat the electrode with different enzymes so that, apart from lactate measurement, various other analyses can be performed in the blood or other electrolytes. The advantage is that the electrodes are very small and cheap – and the analyses can be carried out in a mobile environment. A first demonstrator of the nanopotentiostat for lactate measurement (without earclip) has already been produced.
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Now playing on iTunes: Cage the Elephant - Ain't No Rest for the Wicked
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Pearl Izumi ads
I like these, but at the same time hate these.
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Tuesday, July 7, 2009
Rounding into shape
After a few weeks of working out with the free weights at the gym I finally feel like my body has taken to the added tissue damage caused by working out and running. I have not been running far (a few miles, 6 max) as I have been feeling exhausted and my lower back is starting to get sore again and I dont want to end up with 3 more months of physical therapy. I need to get back out on the roads as I have a hard time running on the treadmill at the gym. The spin classes have been good as they get my heart rate right up to near 100%. Between adding strength and spin to target both slow and fast twitch muscles I think this could be my most productive training program ever and I should see some good gains as the times drop. now if I could just get that diet under control.
Good to see Ramzi's "B" sample tested positive for drugs as well. Get the cheaters out.
Former NAU alum and runner Lopez Lomong qualified for the US world team for Berlin this summer. Props to him and good luck!
Anyone else tired of the Michael Jackson news? If a president dies there is not this much hoopla.
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Friday, July 3, 2009
Deena Kastor interview
Here is a link to an interview Deena did with the NY Times regarding diet for an elite marathoner. She says that she eats a lot of calories, but does not count her calories due to her running 2 times a day 6 days a week and once on Sundays.
Linky thing
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Monday, June 29, 2009
Scenic Sedona
A video from my favorite running grounds, and the place I will be buried someday.
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Sunday, June 28, 2009
Heat training for runners part...3?
I was going through some old threads on letsrun when I came across this post from Dr. Daniels related to heat training and heart rate. I have head a lot of people talking about how bad their running is in the summer, and have felt the effects myself, so I thought that I would throw this up here as food for thought.
"You are experiencing one of the flaws of getting too dependent on HR. The same VO2, same intensity of effort on the total body as it relates to your running, and blood lactate accumulation will be associated with different HR, which is quite dependent upon the weather, as you have experienced. If you follow HR then you are focusing you interest on HR stress and not on total stress. Heat will slow everyone down in the marathon -- some more than others because of how they are affected, individually. So, you don't have to back down your pace becasue your HR is higher than usual. Keep in mind that the work your heart does is a function of the resistance against which it pumps and the force of each stroke. When blood volume goes down, so usually does blood pressure and so does stroke volume. So even though you may have a faster HR the heart muscle may not be working any harder -- faster per beat, but less work per beat. As long as you are healthy, and it would seem you are, then go more by feel than HR. What heart-rate monitors are good at is they tell you how fast your heart is beating; pretty simple"
And here is another post from a different thread:
Some things to note about the heat and humidity?
The first thing is dehydration. You lose water and you body can't function correctly. Ph values get out of whack and heart rate increases do to lower stroke volume.
The second is that your body cannot cool itself in humid conditions because the air is already saturated. The desired effect of sweating is for the sweat to evaporate and cool you upon the phase change to a gas. That doesn't happen in humid conditions.
Your body reacts to heat training by increasing blood plasma volume to have more stored water for cooling.
Training in the heat helps you train better in the heat but not necessarily run faster.
Heat will limit both the duration and intensity of any given aerobic run.
A third big variable that people over look is that training in the heat is that it is basically the same as training at altitude. There is less oxygen in the air on a hot day. There is even less air on a hot, humid day. This is a fact. Airplanes need more runway to take off on hot days, and golf balls driven further from the tee because there is simply less air.
At first glance you might say aha! Altitude training that's great!
But altitude effects are due to a constant stimulus. Much like gravity is a 24 hours stimulus?the same is true for altitude. So in true altitude you are literally training in your sleep. But in the heat the stimulus disappears the minute you step into air conditioning. So in the heat you get the worst effects of altitude and none of the benefits.
I?ve run the numbers before and figured that a hot humid day (sea level, 85F, 90% humidity) is about the same as a cool morning in Denver (5200 ft, 35F,90% humidity) as far as oxygen content is concerned.
Figuring the heat part is easy. Oxygen content is an inverse linear relation the temperature. Higher Temp = Lower Oxygen.
For the humidity you need to consult the non linear psychrometric charts to determine thermodynamic properties of moist air. This is necessary to assess the humidity ratio as a function of temperature. Humidity ratio is simply an absolute measure of how much water vapor is taking up space in the air. It is not the same a relative humidity. Changes in relative humidity mean very little in cool temperatures because the air cannot hold water. But on warm days, relative humidity means everything because vapor is able to HOG up space in the air much more. So it is easy to feel the difference between 90% and 50% humidity on a warm day. But on a cool day it is not as easy to detect. The bottom line is that on warm days high relative humidity means far less oxygen.
Driving pressure makes a difference. Oxygen content has a direct linear relation to pressure. Higher pressure = Higher Oxygen. Higher barometric pressure can drive more oxygen into your lungs. High pressure occurs after a cold front passes through. Low pressure occurs during rain?or at altitude. As you go higher there is less pressure. This is why the captain pressurizes the cabin in an airplane. It is also the dominating effect on oxygen at altitude.
So we are really looking at 3 critical variables for oxygen content: Temperature, Humidity, and Pressure.
An optimal day would be cool and crisp at sea level with high barometric pressure aloft (cold front).
The worst day would be hot humid with at altitude with low barometric pressure aloft (storm system etc.).
A fourth issue to be concerned about is the actual sun?s rays hitting you body. This allows you body to ?cook?. Similar to a green house?the sun?s energy hits your skin as radiation and then it converted to heat...but your body can?t dissipate it because your sweat can?t evaporate. So your core temperature rises dramatically. A warm 85F in the sun is not the same as 85F in the shade or low intensity rays. So seek shade whenever possible. Don?t use oil sun screen either or you will really cook. One way to increase cooling/evaporation ability is to run where there is a breeze. But in the summer this can be tough to find.
Gases such as oxygen are not able to be absorbed/soluble as higher temperatures. This could affect the diffusion and transport process of oxygen through the lungs to red blood cells?or other areas in demand if you are over heated.
The bottom line is that if you are training for volume then heat is not optimal. The other issued is velocity. In any quality effort beyond 5 minutes length you really cannot take the time seriously in the heat. It means nothing. So you must train more by "feel" in the heat on quality days. Eventually that becomes a problem because especially near race time, hitting correct velocities is critical from a neuromuscular standpoint.
You must also train slower in the heat even on easy runs so your average velocity drops too. That's not good either. Perceivably if you try and hold to the same faster paces you could you on cool days, then you could slow up recovery too. I've seen people use heart monitors in the heat with some success to keep easy days easy...but the pace sucks.
Repetition and short speed sessions work out just fine in the heat. Just stay hydrated.
So people in cool climates are able to train more volume, at a higher average velocity and recover better. Sounds like a good deal doesn't it?
esmoke
Bottom line for best performance...move to San Diego. Or Bolder or Flagstaff. But probably San Diego.
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Northland Hospice 5k/10k run news article
An article on the Northland Hospice 5k/10k run.
azdailysun.com Sports
Sunday, June 21, 2009
Gaspin' in the Aspen story
Gaspin' in the Aspen run test runners' endurance, strength
By DANIEL BERK
Sun Sports Staff
Sunday, June 21, 2009
After he took first place in the 15k at the Gaspin' in the Aspen run at the Flagstaff Nordic Center, Rob Krar hung out at the finish line for as long as possible.
"Anybody who completes this course deserves a big pat on the back," Krar said. "This is a very, very difficult course. You start out at 8,000 feet and the race just gets harder and harder as you go through. "It's no joke up there."
According to the runners, the Gaspin' in the Aspen, the third race in the Blue Cross Blue Shield Summer Running Series, is the most difficult race in the series.
Not only is the race at an extra 1,000 feet of elevation, it's a 100 percent off-road trail with wood chips, pine cones, branches and leaves dumped throughout the course.
"You have to be exceptionally careful when you're up there," 5K winner Ryan Schmidt said. "You have to pay attention to every step you take. There's so many things out there, one bad step can cost you the entire race.
"This trail has everything you want. It's difficult, it's fun to run and the atmosphere up here is a lot of fun."
Krar finished more than a minute ahead of the second place finisher in the 15k, Zachary Thomas. Krar finished in 54 minutes, 50 seconds, while Thomas finished in 56:02. Vince Sherry took third, finishing in 56:39.
On the women's side, Sara Wagner won her third straight race in the summer running series. Wagner finished the 15k in 1:09.28. Michelle Wesson was the second female finisher at 1:13.11.
Both of the races before the Gaspin' in the Aspen were 5k and 10k. However, in order to add diversity to the series, the race organizers throw in a 15k at the Nordic Center and a half marathon at the end of the series.
"It gives us a chance to give the runners a mix of distances," NATRA director and race timer Neil Weintraub said. "With all of the obstacles up there, it almost becomes like a steeplechase, especially at the end."
In the 5k race, Flagstaff resident Ryan Schmidt won his second race of the summer, finishing in 18:22. Ryan Stevens and Jeff Organ took second and third, finishing in 19:08 and 19:48 respectively.
Jennifer McCarthy was the top female finisher at 22:20. Hannah Colter was second at 23:26.
For Krar, the race was an opportunity to help him train for the TransRockies Challenge he'll be participating in later in the summer. There, over seven days, Krar and a teammate will mountain bike over 113 miles in several stages.
"For me, I've really been training for the TransRockies and we really haven't done any speed work," Krar said. "Today's race was a perfect opportunity to get some speed work done in a really tough environment.
"I've missed a couple of the races this summer, but there was no way I was going to miss this one. A race like this really reminds me why I'm so lucky to live in Flagstaff."
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Sunday, June 14, 2009
back in the saddle...for now.
I had my first run since the marathon today. It was a decent run, about 4 miles that I probably went out a little fast on, but once the initial kinks got worked out I felt pretty good. I quickly came to realize that the heat sucks when running. After being in Carlsbad and San Diego where the weather is absolutely awesome, coming back home where it is 85 degrees at 8 AM was a real slap in the face. But it is reality and I must deal with it. After all, it can only make me a disciplined runner...right?
I keep waiting for the new Mountainside Fitness Peoria to open up, it has been delayed a few times, now it is supposed to open on the 27th. I think that adding in some free weights, spin classes, and core work classes will help to take my running up a notch.
With all of the happiness, I will be out of action running wise for about a week (if all goes well) as I am having a "minor" surgical procedure on Friday. I am not supposed to pick up anything over 10 pounds for 3 days and no running for at least a week. I will try to be back at it in 3-5 days.
It will be good to run a program at full intensity and as it is written. I dont think that I will be running afraid to get re-injured anymore as I am feeling pretty good and survived my comeback race.
I was going to add some links to recent races in Flagstaff, but dont have th etime today.
Anyway...later!
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Sunday, June 7, 2009
Thursday, June 4, 2009
Its done
The marathon is over and somehow I finished it. It was a very strange event as despite my training, driving to San Diego, going to the expo and everything else associated with the race, it really didn’t hit me that I was going to be running this race until I was standing in the corral and the announcer stated that the race would start in 3 minutes.
The expo was really nothing special this year; I assume that has a lot to do with the economy. Vendors were there, but in much smaller ways. Shoe companies that had big displays in the past were now down to about half the size they usually have, and the expo discount that is applied to the shoes and gear was minimal at best. But it was still good to see some new products and events. I did purchase I Halo visor which I must say did a great job of funneling the sweat away from my eyes and to the side of my head.
The weather was good, it was overcast and cool with a very light drizzle which caused some slippery road conditions but it was very doable. Due to injuries and the car wreck, it had been 2 years since I last ran a marathon which was the San Diego RNR so it was nice to be back here running again-almost like a homecoming of sorts. It was nice to know what was coming especially the long hill at Balboa Park, while at times it was good to know what was coming, at other times I was wondering “where in the world is the next mile marker, I must have passed it already”.
I really enjoyed the first half of the race, I kept my pace slowed down despite feeling like
I could have let it go out faster-I have learned this the hard way in the past. I also had to take a pit stop at mile 11. I kept telling myself that feeling like I had to stop would eventually go away, which it usually does, but this time it didn’t. So that added about 3-4 minutes to my time. When I got to 13.1 miles I was about 2 minutes over my “ideal” finishing time which I really didn’t think would happen, but if I was able to keep this pace while feeling good I could pick it up the last 6 miles and get, if not beat, my pre-race best case scenario.
This however, did not happen. About mile 18 I ingested too many calories (Roctane Gel, Cytomax drink, water, Accelerade drink I had with me, and orange slices that a nice neighborhood was handing out to everyone. They must have had 50 cases of oranges cut up, very cool of them. At around mile 19 my stomach started to cramp up. I have never had problems eating or drinking whatever I wanted while running so I didn’t think this would be an issue. It took about a mile until I was able to slowly run, but I had to lean forward to keep my stomach in one piece. The forward lean caused my back to hurt, and then my hamstrings and calves started to cramp. I have never not finished a race I have started, but I had to seriously convince myself to keep going as I really wanted to go to the aid tent at mile 21 and give it up.
I continued on by slowly running and a lot of walking. When it dawned on me that I was not going to be anywhere near the times I wanted, I decided to try and change my mindset and enjoy the race (as much as I could considering). I tried to take in all of the sights, attempted to thank every volunteer on the course, high-fived as many of the kids who were on the sidewalks looking to high-five the runners. In the end it was a very enjoyable way to experience parts of San Diego.
THEN…with the overcast sky and winds my soaked clothing started to chill me to the bone. When I saw my wife at mile 26 she said that my face was a white as it could be, she knew immediately that I was not doing well. With about .2 miles to go a guy was running by told me that I could do it and to run with him and a couple of other guys who were also struggling for whatever reason. We ran together and all finished the race “running’.
All I wanted then was the tinfoil blanket to wrap up in like a baked potato and warm me up. The finishing area was set up so that the sheets were the very last thing you got before leaving the area, which I know they did so the runners kept moving after finishing and did not have all of the blood in their legs and intestines rush to the lower intestines and cause the famous end of race puking. But I really needed that blanket.
So despite the fact that I finished 55 minutes slower than my ideal time which I thought I was going to get, the fact that I kept going and did not give up was probably better for me than if I would have finished 30 minutes faster. It showed me that I was able to pull myself together and gut out a finish. Now for my next marathon I have full confidence that I can get my ideal time, not only that I think that I can beat it by 15 or so minutes. You can do great things if you believe in the power within yourself.
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Now playing: Red Hot Chili Peppers - Tell Me Baby
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Friday, May 29, 2009
Sunday, May 17, 2009
Thursday, May 7, 2009
No more MCSO depot marathon finshes...
I was finally able to find out why the RNR San Diego will no longer finish at the MCSO recruiting depot. Basically the depot is going to undergo renovations which will make it impossible to end the races there. The future course is supposed to be unveiled by the day after the marathon this year. Guesses are that the race will finish at Qualcom (or whatever it is called) in the future. Here is an article I found about it.
Rock 'n' Roll Marathon to end MCRD run
By Don Norcross Union-Tribune Staff Writer
2:00 a.m. March 19, 2009
The Rock 'n' Roll Marathon will no longer finish at the Marine Corps Recruit Depot after this year's race on May 31 because of impending barracks expansion at the base.
A decision has not been made about where the race will finish beginning in 2010, although Qualcomm Stadium has been mentioned as a possibility.
“We don't have that many options,” said Kari Logan, the Rock 'n' Roll Marathon event manager. “Not every neighborhood can host 20,000 participants.”
MCRD has served as the race's finish since 2001. The Rock 'n' Roll Marathon started in 1998.
Logan said the finish is “pretty vital. That's where everything culminates. We need to determine where the finish is, then determine the rest of the course.”
Logan said race officials are hoping to maintain the core of the 26.2-mile course, which starts in Balboa Park, heads downtown, continues on state Route 163, goes west on Friars Road and loops Mission Bay.
“We have a beautiful city and love to showcase it,” she said.
Logan said organizers hope to determine the 2010 course by June 1, 2009.
In a change to this year's Rock 'n' Roll Marathon, 400 four-person relay teams will be allowed to enter the race. The participants must run distances ranging from 4.9 miles to 8 miles. The cost is $300 per team.
Logan said entries for this year's race are down “a little bit” and that the relay is a way to increase participation.
She said the concept is also a way for non-marathoners to be exposed to the 26.2-mile experience.
“It's like a test drive,” she said. “So many people are intimidated by the marathon. This way they can see how fun the running experience can be.”
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Now playing on iTunes: Amplify SD
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Tuesday, May 5, 2009
Getting close...
It is getting close. Less than 30 days until the San Diego RNR!!! I am not really where I want to be training wise, but am ahead of where I thought I would be just a few weeks ago. It’s going to be hard training this week as the low temperature is going to be in the low to mid 70’s, with highs over 100. At least San Diego will be low of about 65 and a high of about 72. Perfect. I really wish that I could move my family there, but it isn’t going to happen anytime soon. Or Colorado or Northern Arizona (anywhere cooler than this blast furnace which doesn’t even get the awesome monsoon storms in the summer anymore due to ambient temperature being higher due to so much concrete and steel from buildings, parking lots, etc. Plus wind flow has been altered over the last 20 years by construction. But that is a topic for the “Build Far Arizona blog). And yes I know that the grass isn’t always greener on the other side.
When I get to 2 weeks out from the race I am going to cut my caffeine consumption down to zero. Hopefully I will be able to maintain proper hydration and relax the strain on my Central Nervous System which should lead to more recovery and a heightened sense of relaxation prior to the race. I have decided to wear the Saucony Pro Grid Paramount shoes for the marathon. They are feeling by and far superior to the Asics Gel Kinetic (either pair). The Black and grey Kinetics seem to be stiffer and less cushioned than the red and white pair, so they are being relegated to shorter runs and weekend wear. I really like they looks of the shoes, but it is the performance that counts. Also, why is it that every pair of Asics I have doesn’t keep small rocks, sand, pebbles, etc. from getting in them? I tie them as tight as I can stand if I know I will be running in the desert areas, but still, every time I get rocks and san din them. It is a real pain.
My desert running areas are being taken away, bit by bit. First the Loop 303 Freeway is being extended out past Vistancia which will take it right across one of my favorite areas; I can already see the tractors and front loaders getting closer and closer. So I won’t be able to run through there during the very, very lengthy construction process and once it is done there will be a freeway going right through it. Secondly there is a lot of land out that way which is owned by a rancher. He is apparently getting annoyed by the ATC drivers who are destroying the area with their vehicles as well as leaving trash all over out there (mostly beer cans and bottles). So the not so Jolly Rancher has fenced and gated a lot of his land for the horses and cows, but these jokers keep breaking the locks and chains so they can get their ATC through there. Now he is going to improve the gates and fences around the areas as well as get the police more involved out there and get private security on the weekends. I hope they don’t kick me out, but it is marked no trespassing so who knows.
I would really like to get more involved with the FCA Endurance group out here, but have not had the opportunity to get out with them to train. Plus a lot of what the local group does seems to be triathlon related which I am not up to…yet.
Speaking of triathlons, you can really see the influence of the new ownership of Elite Racing and their preference towards tri’s. On the San Diego Rock And Roll Marathon website there is a listing of the triathlon groups with the highest numbers of members registered for the race. Not running or marathon groups, but tri groups. They are also giving away Garmin GPS units in a contest, but they are the new waterproof model that is designed for triathletes. Lastly they are going to change the San Diego course next year to include a half marathon and possibly a 10K in order to run a concurrent triathlon that will use the marathon course for the run portion of the tri. It will be interesting to see how the other rock and roll events will be altered to include triathlons with or in them. The expo will be interesting too. I want to see how many running exhibitors there will be compared to triathlon exhibitions. To me it is sad to see the wholesale changes to the San Diego race as it was the first RNR event and has always been a full marathon only. How does that song go…If I could keep time (catch time?) in a bottle…or something like that. Oh well.
Here are some upcoming races in the Phoenix area…
5-30-09 Devons run 5K http://www.arizonaroadracers.com/Calendar/DevonsRunFlyer.pdf
6-3-09 First Annual National Running day!!! http://www.runningday.org/
6-6-09 Run for the creeks 7 and 3 mile races. Prescott AZ. http://www.prescottcreeks.org/
6-20-09 Gaspin’ in the Aspen 15K and 5K Flagstaff AZ http://www.google.com/calendar/event?eid=YzcxMmVhaTJwZzliOXB1cjAwM2cxOTEzOWMgbmF0cmFuZWlsQG0&ctz=America/Phoenix
8-9-09 Oraivi 8K Footrace and 2 Mile Fun Run and Walk Oraibi, Arizona Hopi Reservation Oraivi, AZ Juwan Nuvayokva 928-738-0163
9-6-09 The 39th Annual Jerome Hill Climb (bring your oxygen mask). http://www.arizonaroadracers.com/
9-26-09 Flagstaff Marathon Very beautiful, elevational difficulty = +7
http://www.google.com/calendar/event?eid=ZTJ2ZTZmNWFibDdodjZxMDc0cjk4aTNrcjQgbmF0cmFuZWlsQG0&ctz=America/Phoenix
One last thing. I picked up a Garmin 405 with the heart rate monitor at REI for $259 and it has a $50 mail in rebate right now. I really like it, but the touch bezel takes some real getting used to. More on the 405 to come…
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Now playing on iTunes: MercyMe - One Trick Pony
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Wednesday, April 29, 2009
Getting better!
My leg/hip/back has been feeling a lot better lately, it is almost like getting back out and going for longer runs has kicked everything back to where it needed to be. That and a lot of stretching and yoga.
I am trying to keep an eye on this swine flu deal. I really don’t want to be in San Diego so close to the border if this situation is only going to get worse over the next few weeks. I wonder if it does get worse will the race be canceled?
I really don't have much to add or change today, I am using the Windows Live Writer for the first time. We will see how well this works.
Foothills Sports Medicine is starting its summer running program/group beginning this Saturday. Contact me if you are interested and I can put you in touch with the right people. 
Anyone else addicted to the Techno Viking???
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Now playing on iTunes: Pepe Deluxe - Daddy's Blazin' BBQ
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