WOW, where has the year gone

I have been negligent in updating my blog but then again that isn't the only thing.

Although I have been running as much as I can. I have been putting up 20-25 mile weeks consistently mixing in tempo, progressive and LSD runs to keep it feeling fresh.

I ran a distance PR a couple of weekends ago running from Hot Tuna on Great Neck Road, VA through the First Landing State Park, down the oceanfront boardwalk to Neptune's statue and all the way back to Hot Tuna. It was a 15 mile round trip and I surprisingly felt spent but could have done a couple more miles which was an awesome feeling. My knees and ITB was fine and I Roctane Gelled it at miles 5, 8, 12.

I will be doing the Tidewater Striders Distance series in Jan and Feb which is a 20k, 25k, and 30k race series through First Landing State Park. If I complete the 18 with no problems I will probably sign up for the SHamrock Full which will be my first ever marathon. We shall see.

Happy Holidays All and I hope Santa brings you lots of cool running stuff!!!!!!!!!!!!!!!!

Lots of Miles

My biggest mileage week came to an end Sunday May 15th.

I put in 26 running miles, including an 11 mile trail run through FLSP, a speed workout mid-week, and a 10k close out run on Sunday. I also put in 5 miles on the recumbent bike and a mile speed walk at work.

I feel pretty solid with little muscle soreness and hope to continue to increase my weekly mileage until I am consistently putting in 25-30 miles per week. I also have a goal of running further little by little until I put in a 15 mile and a 20 mile run ........................I will then know if a marathon is in my future. If so, it will likely be Shamrock 2012 or maybe OBX 2012 or even pushing it back a bit and doing something next May. Those are lofty goals that right now are distant at best.

Happy trails everyone.

Vacation

I have been on vacation and from the looks of the last post on vacation from this blog as well.

Family and I did Epcot, Disney, Universal, Islands of Adventure, and Sea World. I really need a vacation now. We had a beautiful resort hotel with a island pool with palm trees and we only once got to enjoy it as we were up at 7am and out to the parks and then home anywhere from 7pm to 10pm depending.

I really would have like to have a day or two just lounging by the pool sipping cocktails and soaking in the sun while the kids played in the pool and hot tub but it was not to be.

I did get in 3 runs while in FL. An initial 3 mile leg shake out from the drive down, a 3 mile resort morning run mid week, and a treadmill, circuit workout near the end of the week.

We got back Friday so I decided to add some base mileage and put in a 10 miler on Saturday morning, did tons of yard work, gardening, pitched a little league game and finally ended the day cooking burgers and dogs on the grill. Thank goodness it rained Sunday so I could sit around and rest.

No races until the ERR 10k on May 28th. Happy Running all.

NEW 5K PR

Well, I really pushed the body where it should have already been going.

Kids and I ran at Christopher Farms Elementary this weekend. They ran the 1.5 mile (that was suppose to be a 1 mile) and I ran the 5k.

I clocked in with a new PR of 23:03. Other than slowing down the last mile by 30 second slower than the first, this was all I got for a 5k.

Thanks to my friend and fellow dailymiler Ally Speirs for the picture.

Rainy Week

It has been a rainy cold week here in Va Beach. I did rest two days after putting in a 10+ miler on Saturday. My knee had been a bit niggly after the 1/2 but it held up okay but for a slight ITB strap adjustment at mile 7.

I had bought a new pair of Mizuno Inspire 6 that I wanted to try out and I have to say, I gave them a double thumbs up. They are 3oz lighter than my Omni's but seem to give me the same amount of stability that I need. They also seem to fit a little snugger and wrap my heel nicely.

I wanted to test the Mizu with speed as well the the 10 miler I did so Tuesday, I slammed my second fastest 5k time ever in those new kicks (24:32) and then put in a sub 9mm 3.5 miler yesterday. My only complaint was avoiding all the mud/rain puddles since I didn't want to dirty up the new kicks just yet.

Happy running all.

Half Marathon in the books

Final Official Time: 1:57.49

Fantastic day with so many friends out running the 1/2 and the full. Many were first time marathon finishers. So proud of them all. Many of them integral in helping me get a sub-2hour first half. dailymile friends all of them.



Other than a brutally windy cold start and a one mile pee break, my race went according to plan. I had an 8:43 first mile which was too fast and slowed it down to 9:05-9:10s for the next 4 and then miles 6-13.1 were all 8:45-8:55.

Looking forward to doing it again soon and besting that time. No marathon yet in my future though as I was thoroughly spent after 13.1.

Easy Week

Hard to take an easy week when you are used to running at least 3-4 times. I have substituted a couple of brisk walks during work lunch breaks but nothing substitutes for a good 4-5 miler.

I did an easy 3.5 miler on Wednesday. As I approached home, I had that feeling like I could just keep on running for another 5 miles it was coming so effortlessly. I am hoping that is the case on Sunday.

Big weekend with my first ever Half Marathon and my longest run to date. I have done a few 10 milers and 12.5 miler during training but this will be the "long" one. I have no fear in finishing. My challenge will be to run it under 2 hours. I would prefer something in the 1:55-1:58 range. I think those are attainable goals for me first Half. Shamrock Luck of the Irish here I come. Rest today and tomorrow. Watching my kids do the Shamrock Final Mile tomorrow and lots of fun at the EXPO tonight.

Report on Monday .............hopefully. :)

5k PR and More!!!!

Well it was a gorgeous and brisk Saturday morning at the Norfolk Zoo. The dailymile friends were in attendance and we were having a nice morning chat before the Inaugural Run for The Orangutans.

We were called to line up and it appeared no one wanted to tow the starting line. My dailymile friends Les, Lori, Bill, Marie, Nicole, Maryanne, Elizabeth ended up all on the front row as everyone else decided to line up behind us. I am NOT a front row starter but what the heck. I was lined up beside local star and nationally famous runner David McDonald with his customary handle-bar mustache.

On your Mark, Get Set, Bang! and we were off and running. About 2 dozen runners blew by us .........told you they should have been in front............and our group settled into a fairly fast 7:20 pace. I mentioned this to everyone and we slowed down slightly. Lori decided she was going to pace us and after looking at my Garmin showing a 7:45 pace, I decided to go with her. She never slowed for 2 miles as I drafted right behind her and in fact sped up a bit and we were running a 7:30 mile 2 pace. Lori slowed a bit after the 2 mile marker and I gave her and encouragement shout and slid in front of her. After that it was a blur, I know my Garmin says the last mile was a 7:25 and the final .16 sprint to the finish was at a 5:31/mile pace. OH MY!!!!

I was hurting and spent but when I saw 23:37 as my finish time, I was ecstatic. My previous PR for the 5k had been 25:04 and my tentative goal was to go under 25 not under 24. Now, just a little extra icing on that cake already delicious 5k cake, I WON MY AGE GROUP. 1ST PLACE 45-49.............WOOOOOOOHOOOOOOO. Awesome race awesome day.

Weekend already

I have been slacking this week..................not really slacking but so busy I am neglecting things mainly running.

It has been an extremely busy work week with a big proposal coming due and lots of vendor bid reviews. On top of that my youngest had baseball practice both Tue and Wed (of which I am the "coach pitcher") and then he also had a basketball game on Wed night (last one of the season).

I did get a short run in on Monday and another tempo run on Thursday - both under 3 miles. So my weekly total has plummeted. I did start some walking at lunch during the workday and got in another 2.5 miles in the week. I need to go walk now.

Just picked up my race bib and swag for the Inaugural Run for the Orangutans at the Norfolk Zoo. Great tech t-shirt ORANGE and a cool logo and design. Nice other swag and a kids bag of cool zoo stuff. Looking to set a new PR in the am at this 5k. We will see. I am shooting for a 24:22. Not feeling 100% right now for some reason but I ate a delicious Calzone last night with onions, green peppers and jalepenos and polished it off for breakfast so that might be contributing to the queasy stomach.

Another Fun filled weekend

Tested my 5k pace on Friday night with a paces in the low 9s, low 8s, and low 7s. I would like to think I am fit enough to hold those low 7s for 3.1 miles but I am not there yet. My 5k PR is 25:04 and I know I am fully capable of going 7:30s all the way, which would be about a 23:43 but for now I am looking to go sub 25.

Put in another long run on Saturday - over 10 miles. Probably just taper down now leading into the weekend before Shamrock. I struggled a bit at the end but I hadn't fueled up right at all last week. I did get out to a big bonfire with friends Saturday night and grubbed good after my 10 miler.

My two boys did a local mile run and both PR'd so it was a great overall running weekend.

Two Day rest

Took a couple of days off rest after the weekend and I needed it.

I got in a 3.2 mile run yesterday evening before the cold front came back today. First 2 miles I was kind of tight in my calves and fought to keep a 9:39min/mile pace. By mile 2.25 I was really loosening up and pushed out an 8:29 final mile and then turned it up another notch and ran the last 2 tenths of a mile back to the house at a 7:19/min mile pace. Deep breaths Deep breaths.......... good mid-week 5k.

I read a very touching article from the dailymile blog. I try to explain to my family and my FB friends just how much this site means. The camaraderie, the friendships, motivation, encouragement, sharing, laughs, tears, and everything in between. The meetups at races or on long runs and no matter how much I try, there are those that simply don't get it.

If you get a chance to visit the site and read the article, maybe, just maybe, you will get a glimpse into the "human side" of dailymile.com.

http://www.dailymile.com/blog/how-we-succeed/more-than-i-expected

Big Weekend

Big miles for me this weekend posting runs of 6 miles on Saturday and 10 miles on Sunday. 16 total miles for the weekend and 28 for the week were both records.

I feel surprisingly good today and only slightly sore in the knees.

Probably will not zap the zero on my dailymile today but we will see.

Happy Running all.

Speed and Blisters

Playing catch-up with a shortened work week............presidents day this year became a mandatory work holiday which was fine with me as it was a gorgeous weekend and I was recovering from the 20k.

I am a firm believer (new believer) in variety in workouts. I know I should do easy runs, long slow runs, progressive runs, tempo runs, speedwork, and hillwork. I am certainly guilty of being lazy. I am still in my first year of running so I tell myself I am building a base (which is really true) but it can also be an excuse. I am trying to run 4-5 days a week M-W-F, Sa, Su.

Last night I decided to go to Trashmore after work but once again horrible traffic, setting sun, and plummeting temps kept me from trudging across the boulevard and down Rosemont Road. I did instead decide I would bundle up and do some speedwork.

I obviously don't know how to do speedwork and I will need some veteran running assistance. But I did get in some sprints. I warmed up with a 10 minute mile and then did about five 100m sprints at full speed. I slow jogged in between and then tried to throw in a couple of 200m sprints at 75% speed. I am guessimating on distance but I got a semi-decent workout. It ended up being about 2.5 miles of work in 24 minutes. But in the end I just felt it was a waste and I could have done a nice 5 mile run instead.

I do think the cold temps AGAIN had something to do with it after 3-4 days of 50s - 70s. I am so ready for Spring. I will also be searching the HRR and Final Kick/Running Etc groups for their speedwork nights and maybe get some "real" speedwork done this summer.

Oh and when I was done with the speed workout, I came home to find a giant blister on my toe about to pop from fluid. Never felt it and it certainly wasn't there when I left. I needled it and shot fluid about 1 foot in the air...................gross.

Distance PR Weekend

Lots to catch up on the 3 day weekend. To save time now and to give a better description later I will just give you the highlights.

Tidewater Striders Distance Series 20k - 1:53.25

Sunday = day of rest

Monday = off work for Presidents Day - Recovery 5.5 Miler

Feel great.

Big Run Weekend

Big run tomorrow. Tidewater Striders Distance Series 20k.

12.5 miles

My longest continuous run ever in my life. Who woulda thunk?

I am carbing up today ......I know that is usually for marathoners but I do love pasta. (even if mine are going to be ramin noodles tonight)

I have a plan and possibly 3 others running with me attempting to sustain a 9/mm pace I think it is completely possible. This will be a trail run so more footing, passing, roots, holes, bumps, narrow places than on the open road but the softer surface will certainly help with my feet and knees so things should even out.

My goal is to get in under 1:50 which would be on goal pace for my Half Marathon in 4 weeks.

Full report pending..................................................

FOB - On The Run

A new running friend of mine: Jon "Flex" Leiding writes a fantastic local blog on the running scene here in Tidewater but also includes our friends across the water Colonial Road Runners as well as promoting local running shops Final Kick and Running, Etc. and running organizations such as Kale Running, Tidewater Striders and J&A Racing.

He does a fantastic job as not only a blogger but as a reporter, bringing his handy camera and tripod to most races to setup and conduct interviews (after he typically wins his AG-age group).

Bruce Rader features Jon's page and it is linked here.
On The Run

Check it out, I know you won't be disappointed.

As for me, just putting in the miles. Ran an easy 3 miler yesterday at about a 9:33/mm pace. Legs felt heavy and I really had to force myself out the door but 3 more miles is 3 more miles logged. Happy running all.

Warming weather

Put in 20 miles this past week/weekend. That is a lot for me being a newer runner and an old one. :)

It was finally a beautiful weekend (both days) and I was able to get in a solid 7 mile run on Saturday afternoon. My legs felt a little heavy the entire run but once I was done my pace was a 9:19/mm. That is only slightly off the 9:04 average I put up all week. I ran the Kings Grant area again. For any that know the Virginia Beach neighborhoods, you may know Kings Grant is all older very nice brick homes with lots of landscaped yards and trees and trees. It was great to get away from the traffic and listen to nature as I ran.I was disappointed that my Saturday morning was so busy that I was unable to get out to the Virginia is For Lovers 14k at the VB Sportplex. I think every single dailymile local friend was there as well as several runners from my church and other friends. :( I heard it was a blast; music and snacks along the course, and a great after-race party, great swag, and Yuengling.

Snow Again

Woke up yesterday to 4" of snow on the ground. VB public schools closed. Work on 2 hour delay so I figured I would leave at normal time and beat the 10am rush.

Didn't run last night in the icy conditions.

Will try to get a 3 miler in tonight and a short run in Saturday (50 degrees) and a long run in Sunday afternoon (with temps expected to be 60).

Happy Running Weekend.

Three-fer

Yesterday I put in another 3.58 miles making it 3 straight days of running even as the temperatures plummet. I think I can officially say I have kicked the chest cold and sinus stuff. That seemed to hang on for almost 2 weeks and it was hurting my consistency and mileage (at least I perceived it that way).

I will chalk it all up to much needed rest days and I have been more consistent with my running and able to push harder paces throughout my runs.

The Virginia is for Lovers 14k is this weekend in Virginia Beach but at best I might be a spectator if I get a chance to make it down to the oceanfront. Weather looks to be a beautiful 50 degrees and I wish all my dailymile friends a successful race.

I might miss a run today as we woke up with 4" of snow on the ground. VB schools are closed and my work was on a 2 hour delay and yet I found myself sitting at my desk at 8:15am (normal start time). It is very slushy out now and with the Shamrock only weeks away, I may wait until a total meltdown before I get out. I will put in a decent long run this weekend but will taper it back a little as my Distance Series 20k is next weekend which will be my longest run ever, a distance PR and a 20k PR. It will be a big weekend and a true test of what I am going to be capable of come Half Marathon day.

Back to Backs

I rarely get to run back to back days outside of the weekend. I usually do a M, W, F, S, S schedule if I can get all of those runs in.

Well, yesterday was wide open, the sun was shining and it felt like 50 degrees at work (when I got a chance to peep my head outside). By the time I got home, the sun was dipping below the horizon and the temperatures were plummeting quickly. I layered up, grabbed the Garmin (thank goodness it was charged) and headed out for a random run.

I ended up feeling loose and warm very quickly so I just let the legs go and ran at my goal pace for the Shamrock Half Marathon. I finished up a 4.3 mile run in under 40 minutes just about goal pace. My plan is to break a 2 hour Half in my first. I will have the Yuengling on the brain as I try to meet my goal. :)

February Sunshine

What a beautiful day. Finally some warm sunshine and temps in the 50s. Feels like good running weather to me.

Last night I once again beat the rain: I took a short 2 mile sprint run to work on speed as well as zap the zero on the dailymile training site (every Monday your weekly mileage starts back over at zero).

Ran an 8:18/mm pace which was good but I would like to get that down under 8/mm for this spring and summer's 5k races. I moved up to the 45-49 AG and top 5 guys usually run in 22:00 or less so I got my work cut out if I want to AG place this year.

Looks to pretty outside not to try to get a good 5 miler in this evening when I get home. Unfortunately by the time I do, it will most likely be dark but hopefully the temps will still be moderate. Happy running all.

Long Run Saturday

I feel like I am over the cold but there is some residual allergy symptoms that I think are just part of living in VB and Spring approaching. However, I am feeling as close to 100% as I will get.

Saturday looked to be a wash out but I set my alarm and got up at 7am. I had laid all my racing gear out the night before, including my "new" Zensa Leg Sleeves and my second ITB strap. It was misty drizzle when I left the house but I was determined to get a run in.

I headed down to First Landing State Park and set off in a very light mist on my run. Surprisingly, there were many other hardcore runners getting their run on in the park too. Except for an occasional drizzle, the weather held and I crushed a 10.07 miler in 1:41. (about a 10:03/mm pace). My legs felt really fresh afterward and the knees were solid. I am very please with how this run went and how I felt afterward. My goal is to run a sub 2 hour Half marathon which will mean around a 9:05/mm pace. This was another base building run for me and getting me used to 10 miles (which is pretty much my distance PR).

I am really starting to think that 10milers and halfs might be my distance of choice for racing, far enough to push my physical limit and exhaust me, short enough to not kill my old knees and hips. I might plan a second Half in the summer and/or Fall. We shall see.

Happy running all.

Runs and warm temperatures

This week I have gradually kicked the sinus/chest cold.

I was able to get a solid progressive 3 miler in on Tuesday and a 5.5 miler in on Wed. Knees are fine but are always fine under 7-8 miles. Ordering a second PT strap for my ITB before the 20k in two weekends and definitely have them for the Shamrock.

Probably try to do a short run on the treddy tonight, some strengthening and core work. Hopefully the rain holds off and I can get a FLSP long run done in the morning on Saturday. Doesn't look promising but I would really like to get an 8-10 miler done this weekend. Sunday will be a bust as parents are in town for youngest son's birthday. Spring hurry up!

Slow Recovery

Physically I am ready to go after a bit of stiffness Sunday after the PR 15k Saturday but I am STILL fighting this chest/sinus thing into week 3.

It was cold and misty rain last night so I didn't run my Monday run to zap the zero (dailymile reference) and it looks like more rain today. I really need to get back into a schedule of running 5 times a week.

Distance Series Weekend Race #2

This weekend was the Tidewater Striders Distance Series Race #2. I am training for the Shamrock Half as I mentioned before and the Striders offer a training series: (10k,15k,20k for the half or 20k, 25k, 30k for the full).

I had been fighting the cold all week but I felt good after going to bed at 9pm and waking up around 5:45am. I took Motrin, drank a carb mix, a big cup of joe, dressed in my racing gear and headed down to the oceanfront to the 64th street entrance to FLSP.

I met up with many of my new running friends, mostly dailymile friends.

The goal was to pace Marie P. from dailymile and run whatever pace she wanted. Her goal was to PR under 1:29 in the 15k. It was an open start and most of the 25k runners took out at 8am with other runners both 15k and 25k leaving between 8-9am. Marie and I left out at 8:30am (hoping it would warm up a bit but it was still 32 degrees at the start).

I was to call out pace and use my Garmin to keep us on goal. Marie it turns out is excellent at telling when we were slowing and kept me checking the Garmin regularly and to my surprise, we were slowing whenever she thought. We held between a 9/min - 9:20/min pace through all 9.33 miles and finished with a rocking 1:27.36. A PR for both of us and Marie placing 3rd in her Age Group.

My chest cold held off and my ITB at the knees were okay (well my right knee with the PT strap is wonderful but the left knee without a strap was sore as heck yesterday). I will be buying a second strap this week.

Great race day, great run, great friends, and great after-race party at ShoreBreak Pizza. Free beer and pie...........yum yum.

Another Day Missed

I ended up taking a sick day from work yesterday as I just can't shake this cold. I rested, slept, ate soup, drank fluids, rested, slept. I feel better today but still not 100%.

I pick up my Distance Series 15k packet tonight at local running store FinalKick.

I just read that there will be free Tidewater Strider racing gloves given out at the race. The temps are suppose to be in the 50s. It is going to be a lovely day to run and here I am still half sick.


I will be there bright and early and try to give it my best but I am looking for no PR or even decent mile pace as my goal is to use it as a LSR and getting back into the game. I have only run once (Monday past) in the last 9 days which is slightly depressing. I have a total of 4 miles this entire week where I have been averaging 15-20. :(

But this to shall pass. I will give you a full race report tomorrow.

Throat Music

I am really getting concerned as my throat and glands were so swollen this morning I could hardly swallow. I am now at work with one staff member out sick as well and really want to go back home and get in bed.

More concerning is the second leg of the Distance Series is 3 days away. The 15k starts Saturday morning at 8am at First Landing State Park and I will be running no matter what. There is a premium item for running all three races as well as a nice plaque with pictures and times from each of the 3 races. It will be a memento that I can keep for many years.

Pray, I heal up over the rest of this week. Thankfully it is predicted to be 50 degrees on Saturday instead of 25-30 like it could have been. Maybe the warm weather, lots of vitamin C and juice, and Motrin will help me get through this. I only have 7 weeks until the Shamrock Half and this is suppose to be my training run.

Lingering Cold

:(

This cold just doesn't want to let go. But the blogging must go on.

So, I finished out my first 9 months of running ending the year with 614 total miles logged. My DailyMile friends list has grown to over 100 and the people are so motivating.

My goals for 2011 were 1000 miles, and some benchmark times in each race distance and to run my first 1/2 marathon. I chose the Shamrock 1/2 because that was where I caught the bug when my kids were running the Operation Final Mile and hopefully it will be cooler (as opposed to the Rock & Roll Half in July).

I am training weekly getting in some base building runs, tempo, progressive, some core work, very little strength work (but I want to find a good local gym for that). But it has been C O L D. I know I will be complaining about to H O T in a few months but cold air and chest colds do not go together.

I am currently participating in the Tidewater Strider Distance series training program where you run either a 20k/25k/30k for the Shamrock Full or a 10k/15k/20k for the Half. On January 8th I ran the first leg of this, the 10k, in 53:09.
I felt pretty good with this time as it was about 45 seconds off my PR and was done on the trails of First Landing State Park with muddy conditions. One week later I went back to the park and logged my first 10 mile run and a distance PR for me. I did this in 1:43 or about a 10:14/min mile pace. That is about 1/min mile slower than I want to run the Shamrock 1/2 but I felt pretty good and probably could have done 3 more miles had it been race day.

I developed a serious chest cold that evening, so along with being pretty sore from the 10 miler, I woke up pretty sick. I was out of work last Monday and didn't run again until last Thursday.
I met my Hampton Roads Running Group down at the oceanfront at Watermans and the plan was to do 7 but I bailed at 5 because the frigid air killed my lungs.

I rested up another 4 days without running (which really tends to depress me) and ran for the first time again last night putting in 3.86 miles in 42 minutes which was a slow 10:40/mile pace but I wanted to keep the chest cold at bay. Unfortunately, I woke up with a horribly sore throat so my thought is "I have still not kicked this cold!!!"

I have 3 days to get over it as the second leg of the Striders Distance series is this coming weekend, the 15k. Now at 9.5 miles that is going to be pushing my longest run ever and with a chest cold/sore throat I am really worried I won't be able to do it. The Half Marathon in just 7 weeks away. Wish me luck.

Post Cold Recovery

I am going to attempt to get back out on the roads today with a short run as I am almost over the chest cold.

Anyway, as a conclusion to my 2010 running schedule and if my memory serves me correctly, I completed six 5k races, one 8k race, and two 10k races. I had 9 PR(personal records). I logged 614 miles and averaged a run every other day.

My goals for 2011 are breaking a 23 second 5k (my current 5k PR is 25:04), breaking a 50 second 10k (my current PR is 52:22), to complete my first 1/2 marathon (signed up and training for the March 19th Shamrock 1/2) and to run 1000 miles.

So that clears us up through January 2011 and it was a whirlwind of 9 months of running. I had lots of discouraging runs, two minor injury time outs, a spring cold, but also lots of great advances in both pace and distance. I miss running when I don't get to go at least every other day.

Speaking of that, yesterday was my 45th birthday and instead of celebrating with a 45 minute run or something hokie, I was inside looking up HVAC vendors since our home heat was on the fritz and recuperating from a chest cold. I WILL RUN TONIGHT!!!!!

Let you know how it goes tomorrow.

Down for the Count

I missed a whole weekend as I was down for the count with a severe chest cold.

It came on the heels of completing my longest run in my life. Saturday I set out to run 10 miles in FLSP (First Landing State Park) and completed it in 1:42.38. It was a good feeling finishing that distance officially. I was beat afterward and did a solid 15 minutes of stretching but as the day wore on instead of feeling energized, I started feeling worse.

I woke up not only sore from doing 10 but sore from head to toe with a cold, a headache, and a developing chest cough. I am much better today and will be back chronologically blogging the days to bring myself and everyone up to date.

Wow How could I forget?

Reading back over the last post, I am shocked that I completely forgot one of the most fun races the entire year. It was my first 10k in which I set my first PR (later broken at the Turkey Trot). The Blue Moon Wicked 10k on Halloween weekend at the oceanfront was an absolute blast. Lots of DailyMile friends and we had a blast!

I will say no more but let the pictures tell the story...( I am the Flash by the way) :)

Fall Racing

So the temperatures had started cooling down which was a much needed break from a blistering summer in Va Beach. Each day running got easier and the cooler temps had everyone feeling faster.

My dailymile friends were increasing as was the motivation and inspiration I found reading their posts on runs, rides, workouts, injuries, accomplishments, goals and general attitudes towards fitness. I look forward each day logging in to see how everyone is doing.

So October has arrived and football games kept me busy with 3 home games in a row. The Monarchs defeated Gardner-Webb, lost to Cal Poly, and beat Georgia State. I missed running the 34th Annual Neptune festival 8k and the Susan Komen race for the cure but I kept building my base and working some tempo/progressive runs in.

November brought 2 races I had on my running radar; the Taste Of Towncenter 5k (all downtown VB towncenter restaurants lay out a buffet after the race OH YEAH!!!!) and here is me hamming it up inside the beer garden after tasting all the treats. Jon "Flex" Leiding is also pictured here. Jon is a dynamic runner, person, and self-proclaimed running newscaster. He currently writes a blog which is featured on Wavy10 News website and routinely produces race-site videos "On The Run". I am sure you will find Jon as entertaining as I have.

Last note on the 5k ANOTHER PR......yes 25:04. My goal was to break 25 seconds in 2010 but I missed it by a hair. My wife and two sons also came out on a very chilly morning for their first race cheerleading. It was nice to see them as I ran the course.

The 32nd Annual Turkey Trot 10k brought fun in another PR. My new 10k PR is 52:22. My 2011 goal is to break 50 seconds in a 10k. All of my family were there and my two sons and their 3 cousins all ran the 1 mile run. This is going to become a family tradition.

Sidetrack Fishing Trip

I did get some fishing in this summer with my dad in the Nottoway River in Courtland, VA.

Now that is a mess of large-mouth bass. Notice I did have my running tank and retired Asics on ...gotta keep it real.

September Races 6 months in

I am now almost 6 months into this running thing and it is a habit. It is something I don't want to miss. It is something that makes me feel better when I am done and feel worse if I don't do.

September brought an end to summer vacation for the kids. It also brought a hurricane to the Outer Banks and cut our annual "big" family vacation short. I did however manage to squeeze in some awesome runs up and down the Corolla and Duck areas of North Carolina. I even logged a 6 mile run which for me at the time was pushing it.

I had a lull in racing but that was only because I am an ODU football season ticket holder. My mom and dad and I enjoyed many great Saturdays of tailgating and watching the Monarchs put up a 2nd year record of 8-3. Go Monarchs!!!!

But when September 24th rolled around, I was signed up and excited to get out to the Larchmont Rat Race ironically in Norfolk next door to ODU and run right past the football stadium. It was a hot Friday evening run but what a blast. First and foremost, I set a new 5k PR (this seems to be a pattern) running a 26:14.1. This is a community race and boy was it fun. It was run through the neighborhoods of Larchmont east of the ODU campus and all the residents were out in the front yards with signs, water hoses (oh yes PLEASE SPRAY ME). This is a race I have marked on my calendar for 2011, and 2012 and and and... one I don't want to miss. Oh and really cool t-shirt ....like the above picture.

Next Up: Cool Temps are on the Way.

Summer Races - High Heat

The summer of 2010 really turned out to be a blazer. We regularly had heat in the 90s and up into the 100s in Virginia Beach. I worked slowly and hydrated a lot and acclimated to the temps.

With new shoes, healthy knees, a new tracking/social site (DailyMile), I got into a routine of 3 mile runs every other day M, W, F, a longer run on Saturday and Sunday with some alternating days at Mt. Trashmore for Hill work and other days just doing some sprinting or other speedwork.

I ran the Children's Miracle Network 5k on July 10, 2010 and set a new PR of 27:45. I met Steve and Ally Speirs, Nicole Roccograndi and her mom Maryanne Grado. All were DailyMile friends who I had the privilege to meet in person and race with.
Steve, I late found out is a running legend around Tidewater regularly placing and winning races.

This race and PR became another notch in my running belt and motivation to continue but even more importantly was meeting like-minded people that were genuine in there interest and support of you. I am really starting to get an addiction to this running thing about now.

My next two races fell on back to back weekends and both were run on the Boardwalk at the Oceanfront. What a great view of the Atlantic Ocean and the breeze was helpful keeping us cool.

My times were 27:27.38 (another 5k PR) at the Surfer's Healing 5k. Learn more about this organization here. I was very impressed and it added a whole new meaning. This was also the first race where I experienced Team Hoyt......man this running thing and the people involved just keeps getting more amazing.
The second weekend (Aug 28th) was the ECSC (East Coast Surfing Championships) 8k, being my first 8k, guess what? I set a new PR (wow 4 in a row). I ran a 44:31. The whole ECSC weekend is a big party and I am glad I was there.

Next up: Summer is winding down but I am just getting started.

Neutral Shoes are NOT for over-pronaters

After running 80 or so miles in my Asic shoes I bought off clearance at Sports Authority, I developed a severe pain below my right knee patella. I researched online and read what running sites had to say.

I had chosen shoes based on price. I knew nothing about pronation or supination but I knew I had flat feet, low arches, and now I had knee pain that was messing with my new love. I could run but it hurt like heck starting out and after I stopped and every step I took on stairs.

I had stumbled across a mileage tracking site called the DailyMile. I was tracking my mileage and reading post from other runners. I didn't realize what a large social aspect this site represented and how much I would come to rely on it. But I had accepted a couple of friend requests and posted a question about my knee.

I was unanimously directed to go to a local running store and have them look at my feet, my gait, run on a treadmill, and have them fit me for shoes. What? Okay, well I will give it a shot since I was hurting. I went to Running ETC in Virginia Beach. The young man at the counter had a Coach Lowery 5k shirt on and I recognized him as the overall winner of the race - "can't go wrong I thought". Caleb fitted me in some Saucony Omni 8s (my shoe of choice now) and in two weeks my knees were loving me and the shoes.

Healthy Bodies Healthy Minds

In way of catching up to go forward, I am going to backtrack for just a second.

I told you I had come to a realization that I needed to lose weight and get back in shape. Now I have always been athletic and have been playing organized competitive softball for over 20 years.
I am no stranger to sports and I love the social aspect, but it wasn't until I went to the Operation Final Mile (Shamrock Marathon weekend) that my kids were running in that I got buzzed about running. People were having a great time, they were healthy, energetic, with great attitudes, looked like they had zero stress, and had great physiques. I sat on the sidelines watching my kids run and wishing I was a runner.

I can say now there were no misconceptions that day......runners are healthier both physically and mentally more so than I ever imagined.
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So I had now completed my first official 5k (I do look better as I progress in my running than these early shots). I have mapped out my summer of 2010, bookmarked several running sites, started a weekly running routine, and my weight is dropping as is my BP.



Next Post: Flat Feet, Neutral Shoes, Runner's Knee, Running ETC

Quick break from Work

Nothing like putting your thoughts down in print to relax the brain for a few minutes from the work doldrums.

Okay, where was I last. Lowery 5k.

So 7 days after my initial introduction to racing. I was heading out to Bells Mill XC course for my first true 5k. Why I picked a cross-country course .........well, because my co-worker is a volunteer and told me I had to. You just don't argue with Gloria.

It was spot on and probably the best experience I had in many a years (not counting birth of kids, marriage day, etc but you know what I mean). This race is in honor of Coach Ed Lowery; find more details about him here:
http://hamptonroads.com/2008/04/longtime-area-coach-lowery-succumbs-lymphoma

Kale Running as I mentioned put on this event (linked here on my blog) which included all kinds of goodies from bug spray (yes this was definitely a goody in a wooded summer area), massages, swag, lots of tasty eats. This day also features a kids (and adults) obstacle fun run with a giant soap slide and gorilla chasing you. It was truly an awesome day of trail running with friends that I met there unexpectedly and never knew were runners. The hills were something I wasn't prepared for but I plodded along and ended up with a new PR finishing my first official 5k race in 29:20. I was 79 out of 124 which I considered a decent start to my summer racing.

Next up: more 5ks, 8ks, 10ks........in a whirlwind summer, also runner's knee, ITBS, distance PRs, first group runs, dailymile, and more. Stay tuned.

Playing Catch up

I want to document this running journey chronologically but as 2011 progresses and temperatures warm up, I will be racing more and more and have more and more to report. So some skipping forward may be in order.

Where I left off last time: ahhh, the picture. That is me at Bells Mill Cross Country course in Chesapeake, VA. From what I read, this is a premiere XC course for the districts and regional high school track meets as well as sight of a lot of training and general XC racing.

But before I get there, let me tell you how I got there. ..........
- as I mentioned I set out to follow the C25K program - slightly modified to match my goals. I did my walk/run days (I completely believe this is the way to go), I built my mileage base, and before long I was running a full 3 miles without walking. Over those 9 weeks, I went from running 14/min miles to just over 10/min miles. I signed up for the Inaugural Weight-Watchers 5k June 6, 2010 at a very convenient 7pm. This was a perfect way to start my racing career. It was small, unofficial (no chip timing) but there was a finish clock. It was a small crowd and the course was an easy flat two loops around Mount Trashmore (that hill of trash I mentioned being good for hill work). There was no official timing but I came in around 30minutes on my basic timex stopwatch.

The Tidewater Striders (linked here on my blog) put on a very organized and fun event. By the way, I am now a Strider member.

I saw a couple of past co-workers and just had a fabulous time AND I won a raffle door prize; $25 to Hair Cuttery (which paid me back my entrance fee).

Next race was the Coach Lowery XC 5k .............just a short 7 days after my inaugural 5k. This race put on by Kale Running (another local running finish line services and event planning group). Full details coming soon.

The Big Day after the Big Day

Couch to 5k

http://www.coolrunning.com/engine/2/2_3/181.shtml

As is my nature, when I get interested in something, I research it exhaustively. Google has made me a happy man many times.

I started looking for some type of training program to give me some direction in my running. I knew that I needed to start slow at my age, because an injury would derail me completely. I also know I am very competitive. I saw an article on the coolrunning website on going from a couch potato to running a 5k.

I live in Virginia Beach, Tidewater, Hampton Roads. I soon found out that this area has an overabundance of races, so much so that you can choose from a couple of races practically every weekend from January to December. I set my eye on my first 5k in June, which gave me about 9 weeks to complete the program.

Next post I will tell you how I got there and how it was that first race but more importantly how my second (official chip timed) race was. Thanks for stopping in. :)

Breaking the Ice (not an ankle)

I will take this slow and easy and make posts short and simple. I don't pretend that a 500 word post will hold much lasting interest.

I am 44 (45 this month). I decided I was getting out of shape, overweight, and my blood pressure had risen to the point of needing medication. On April 2, 2010, I made a decision that I would pick up running and stick with it this time. I ran high school track and had dabbled in running a few times since but never stuck. This time will be different.

To catch you up, it has been 9 months, I am 27lbs lighter, my BP is consistently 120/70 and down to a 1/2 dose of the lightest medication (will probably come off this year). I have completed the Couch to 5K program, ran six 5ks, one 8k, and two 10ks. I PR'd every race as I progressed through 2010. I am running around 18 miles a week on average and logged 615 miles in 2010.

I will post more details on my first races, the C25K program, DailyMile, the Tidewater Striders, Hampton Roads Runners and tons of new friends I have made. Stay tuned and thanks for reading.