tag:blogger.com,1999:blog-67347343146411454732024-03-05T03:13:40.281-06:00Run in America!Live, Run... Repeat!Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.comBlogger167125tag:blogger.com,1999:blog-6734734314641145473.post-46984691058555241072018-08-10T20:44:00.000-05:002018-08-10T21:22:01.363-05:00Toastmaster's Inspirational Speech 10: "Why I Run"Please see my August 9, 2018 "Why I Run" speech delivered to the excellent <a href="https://www.toastmasters.org/Find-a-Club/00001530-talking-heads-club"><i>Talking Heads Toastmasters Club</i></a>. My evaluator was spot-on in his observation afterward that with improved time management skills I would have avoided an excessively hurried conclusion.<br />
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<b>I had meant to additionally reference the long-lasting relaxation and stress release benefits of running. </b>While some describe this phenomenon as the "runner's high" I believe this description is not apt, and instead describe the benefit as <b><i>meditation through motion</i></b>.<br />
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<iframe allow="autoplay; encrypted-media" allowfullscreen="" frameborder="0" height="473" src="https://www.youtube.com/embed/B2RZ6j5yqjI" width="840"></iframe>Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com0tag:blogger.com,1999:blog-6734734314641145473.post-46665631381062586102017-06-01T09:44:00.003-05:002017-06-01T09:58:14.611-05:00Strava and Relive<div class="separator" style="clear: both; text-align: left;">
As a long-time runner and tech maven I've recently made the switch from DailyMile to Strava, as I like the added power of Strava's analysis and find the social element to be just as strong. Just recently I found out about <a href="http://relive.cc/">Relive.cc</a> which connects seamlessly with Garmin or Strava to generate super cool 3D Maps of your completed activities. I've uploaded through Blogger my most recent two Relive runs, but to do justice to Relive I encourage you to look instead at the native Relive player's much higher resolution displays of my and run:</div>
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<a href="https://www.relive.cc/view/1012653687">Tuesday's Hill Run (preferably, click on this link for Relive's viewer of the activity)</a>:</div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyGjiF2YGWUREO5vBMJ2vQdBwfx_b66TzrOjNJ-YHbpjE6JZYeaG5xXYTPlUmlIJePHxXA2kBV6RQOw25WrWw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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<a href="https://www.relive.cc/view/1015824429">Negative Split Run (preferably, click on this link for Relive's viewer of the activity):</a></div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzvMjEJFeV9X-vzRc75jLTnhCOFqGoj8wVTW9Z663g8Eb_Ga6j5kLJ9VBT4HThc6ClsmbAkB3WmAmxNl10VDw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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Bottom line, I highly recommend both <a href="http://strava.com/">Strava.com</a> and <a href="http://relive.cc/">Relive.cc</a>! Check them out!</div>
<br />Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com0tag:blogger.com,1999:blog-6734734314641145473.post-20710966903390914092014-10-26T12:08:00.000-05:002014-11-17T07:47:13.396-06:00Houston Half Marathon<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzWHxbK671dN1Pd7Ud_Obek7QcsmvdS1MXwAGIgigxStXOE11Y-cpCZIr1hdnQjNxsp1sObtCLPe2TQlGhGoKnRrxYnsqVAr-JU-4d_56xH0g4zX4n0BrGdSz825BRlus2YdkbgtHgfTM/s1600/houston_half.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzWHxbK671dN1Pd7Ud_Obek7QcsmvdS1MXwAGIgigxStXOE11Y-cpCZIr1hdnQjNxsp1sObtCLPe2TQlGhGoKnRrxYnsqVAr-JU-4d_56xH0g4zX4n0BrGdSz825BRlus2YdkbgtHgfTM/s1600/houston_half.jpg" height="161" width="320" /></a></div>
I had a good rest and night's sleep preparing for today's race, and was very much looking forward to it since I thought the weather would be good. Indeed it was a good race, as it was nice to see Rick, Joanne, Kim and Laura during and after the race, and the race volunteers and organization was great. Despite temperatures in the mid 60s the very high humidity was much more draining than I had anticipated, and did not negative split owing to the growing impact of the humidity and the unexpected difficulty of dealing with the up and down contours along Allen Parkway.<br />
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From a technology perspective my new Magellan Echo running watch paired by Bluetooth 4.0 to my iPhone 6 with the excellent iSmoothRun App worked great, as it controlled my music and gave me verbal pace and distance prompts through my headphones. Naturally, I ran again in my trusty and excellent Newton Motion III's.<br />
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Results: pace: 7:41, 7:22, 7:21, 7:40, 7:37, 7:49, 7:51, 7:49, 7:52, 7:54, 8:17, 7,55, 8:24, 8:18. Div.: #10/136, Gender: #365/2169, Overall: #347/4445. Avg. Cadence: 84, Avg. HR: AVHR, 66 °F, 4mph SW, 83% humidity.<br />
<br />Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com2Houston, TX, USA29.7601927 -95.36938959999997728.878513700000003 -96.660283099999972 30.6418717 -94.078496099999981tag:blogger.com,1999:blog-6734734314641145473.post-18433807529452108512014-10-11T14:06:00.000-05:002014-11-17T07:15:32.996-06:00Memorial Hermann 10 for Texas Race Report<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZmp1wcf1Lht-f1CH4XtYzhqHpwDo5SZEjtWY_OACs7GJNBt0FzLFYCfRarBT7Eekziuv3nbiCrpw26djwY1Q0HJKxaS8jrGYmvtlX6uItW3wJmpNkKDwYZ3L1LN_s6vq87K45Y_pcBPo/s1600/10_for_Texas_Medal.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZmp1wcf1Lht-f1CH4XtYzhqHpwDo5SZEjtWY_OACs7GJNBt0FzLFYCfRarBT7Eekziuv3nbiCrpw26djwY1Q0HJKxaS8jrGYmvtlX6uItW3wJmpNkKDwYZ3L1LN_s6vq87K45Y_pcBPo/s1600/10_for_Texas_Medal.jpg" height="214" width="320" /></a></div>
One of the many benefits of running a race distance in which you have minimal experience is that you are almost assured of achieving a personal record. Happily, I did so in today's race, with an average pace 30 seconds faster per mile then my prior - much hillier - 10 mile race experience over five years ago.<br />
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Chip time: 1:18:31, pace: 7:51, age place; 10/80, male: 147/933, overall place: 184/2,262. Splits: 7:30, 7:32, 7;32, 7:49, 8:21 (sock hurting), 9:08 (sock repair!), 7:45, 7:39, 7:39, 7:37.<br />
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I had a great race experience both due to my PR, and as the weather was decent, the volunteers friendly and helpful. I did have a problem though with my pair of Injini toe socks. I'm not sure why, as I've worn them previously without problems, but at mile five they pulled up at the heel pinching my toes painfully and I knew I wouldn't be able to finish. So, I removed the socks entirely which solved the problem, but it was agonizing to sit alongside the road as hundreds of runners passed me. In any case, it was the right decision, as with my painful socks removed I was then able to step up the pace and recover lost time. Lesson learned: on race day only do that which you have done before many, many times.<br />
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This is yet another personal record running in <a href="http://www.runinamerica.com/search/label/Newton%20shoes">Newton shoes</a>! In this case my excellent <a href="http://www.runinamerica.com/2014/04/newton-stability-motion-iii-2014.html">Newton Motion III's shoes</a> proved their top quality as being completely comfortable and run-worthy even without wearing socks (the first I've ever done so in any shoes.) <br />
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Finishing the race in the Woodland's Market Street was fantastic as the race organizers had arranged for excellent food and drinks. Thirty minutes prior to the race beginning the race organizers hosted a kids' K which was also fantastic to see and I enjoyed cheering for all the kids, and their parents.Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com1The Woodlands, TX, USA30.164039714868693 -95.46340826721183230.160607714868693 -95.468450767211834 30.167471714868693 -95.458365767211831tag:blogger.com,1999:blog-6734734314641145473.post-53461610948988314042014-09-29T19:38:00.002-05:002014-09-30T07:19:45.829-05:00Why a sub-two hour marathon is inevitable<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguBMj22pEQAmZmtemHRsg7yt3Z4ZOYoXJPuJfzpN0ycEhCqOxR-7hTVV6rtcG3k_Cn8VJOjS3b5AByfLegke98xmut51HJ49vBWM8h20Bbw98UqwevBEHEXIn_UfPU8zT7hWBf9sqD4d8/s1600/dennis_kimetto.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguBMj22pEQAmZmtemHRsg7yt3Z4ZOYoXJPuJfzpN0ycEhCqOxR-7hTVV6rtcG3k_Cn8VJOjS3b5AByfLegke98xmut51HJ49vBWM8h20Bbw98UqwevBEHEXIn_UfPU8zT7hWBf9sqD4d8/s1600/dennis_kimetto.jpg" height="213" width="400" /></a>Yesterday, for the sixth time in the last twelve years a talented runner at the <a href="http://www.bmw-berlin-marathon.com/en/">Berlin Marathon</a> set another world record, with Kenyan <a href="http://en.wikipedia.org/wiki/Dennis_Kipruto_Kimetto">Dennis Kimetto</a> doing so by an astounding 26 seconds! Finishing in 2 hours 2 minutes 57 seconds this translates to an average pace of 4 minutes 41.5 seconds per mile, a great pace for one mile, and an unfathomable one to nearly all runners for 26.2!</div>
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As we move ever closer to the prospect of a sub-two hour marathon, for the many doubters that this day will ever come the situation in my mind parallels the early 1950's. Up until the 6th of May, 1954, few but <a href="http://en.wikipedia.org/wiki/Roger_Bannister">Sir Roger Bannister</a> thought it possible that a human being would ever break through the four minute mile barrier. Yet, Bannister, a hard working medical student with limited time to train applied scientific principles and succeeded. A remarkable achievement, the veritable flood of runners who soon broke Bannister's newly set record proved that the four minute barrier was solely psychological, and not physiological <i>(read the wonderful book <a href="http://www.amazon.com/Perfect-Mile-Athletes-Minutes-Achieve/">The Perfect Mile</a> by Neal Bascomb.) </i><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCeAfnvl6XvYPYu0wWwhZf0EYUlYIHmotF3qvN6v336IwIXp7BSmXQR7xundtQ7U6q6Qr8h3M9DOKsxgIDoKA8-BGl0W9Y26E_9vIeQQT1HfcrJoSWjDsIMcITzo-mK-MttLPZR68TaFo/s1600/marathon_records.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCeAfnvl6XvYPYu0wWwhZf0EYUlYIHmotF3qvN6v336IwIXp7BSmXQR7xundtQ7U6q6Qr8h3M9DOKsxgIDoKA8-BGl0W9Y26E_9vIeQQT1HfcrJoSWjDsIMcITzo-mK-MttLPZR68TaFo/s1600/marathon_records.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><br /></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCeAfnvl6XvYPYu0wWwhZf0EYUlYIHmotF3qvN6v336IwIXp7BSmXQR7xundtQ7U6q6Qr8h3M9DOKsxgIDoKA8-BGl0W9Y26E_9vIeQQT1HfcrJoSWjDsIMcITzo-mK-MttLPZR68TaFo/s1600/marathon_records.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCeAfnvl6XvYPYu0wWwhZf0EYUlYIHmotF3qvN6v336IwIXp7BSmXQR7xundtQ7U6q6Qr8h3M9DOKsxgIDoKA8-BGl0W9Y26E_9vIeQQT1HfcrJoSWjDsIMcITzo-mK-MttLPZR68TaFo/s1600/marathon_records.png" /></a>Since <a href="http://en.wikipedia.org/wiki/Khalid_Khannouchi">Khalid Khannouchi</a> set the marathon record in London in April 2002, the record has been broken half a dozen times, on average, once every two years. Interestingly, each of the six world records happened on the flat and fast Berlin course, on average by a 27 second margin.<br />
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On the assumption that the next dozen years follows the pattern of the prior dozen, the sub-two hour marathon will be broken within that time. Personally, I believe this super achievement will occur far sooner. First, Kimetto already demonstrated that he possesses the needed leg speed, had he run the full marathon at the pace that he ran between 30 and 35 km. Second, and most important, the mega-motivation of a fantastic financial and fame reward will entice many other talented marathoners to the requisite level of physical and mental conditioning.</div>
Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com1tag:blogger.com,1999:blog-6734734314641145473.post-62171622942412970202014-09-10T16:29:00.001-05:002014-09-22T19:12:41.271-05:00Apple Watch, preliminary thoughts on its huge benefit to runners<iframe allowfullscreen="" frameborder="0" height="480" src="//www.youtube.com/embed/CPpMeRCG1WQ" width="853"></iframe>
I believe the newly announced <i><a href="http://youtu.be/CPpMeRCG1WQ">Apple Watch</a></i> will be hugely significant to all health oriented <i>iPhone</i> users, and <i>especially </i>for active runners since:<br />
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<li>Typical runners train on average one to two hours daily. As with most individuals with desk jobs, even runners' lives are otherwise sedentary. The <i>Apple Watch</i> technology, continuously connected to the internet via the user's <i>Bluetooth</i> connected iPhone will operate continuously on behalf of the user, promoting healthy habits including <a href="http://www.juststand.org/tabid/816/default.aspx">standing more often</a> and <a href="http://www.livestrong.com/article/406328-what-are-the-health-benefits-of-climbing-stairs/">taking the stairs whenever possible</a>.</li>
<li>The <i>Apple Watch's</i> familiar, yet new interface, strapless heart rate monitor and accelerometer combined with the <i>iPhone's </i>barometer, cellular-assisted GPS, motion co-processor, an intuitive user interface and third-party Apps will usher unimagined new capabilities. </li>
<li>Cardio-based fitness aficionados of all types will hugely benefit from the <i>Apple Watch's</i> <i>integrated heart rate monitor</i>. It must be noted that this is despite most such individuals already owning a conventional chest strap based heart rate monitor, such as <a href="http://www.runinamerica.com/2014/03/rodeo-run-10k-race-report-and-polar-h7.html"><i>Garmin's or Polar's</i>.</a> The reason that I and most runners rarely use our conventional heart rate monitors is that their straps are typically constrictive and uncomfortable. Consequently, having readily available heart rate measurement conveniently displayed on the runner's <i>Apple Watc</i>h with no required chest strap will allow the runner to vary the intensity of their exertion, to share their training with their coach or friends, and via an easy yet sophisticated analysis of the results to see and improve their fitness.</li>
<li>As with many committed runners I am fortunate to train with a group during my long Saturday morning runs during which we follow the coach's pre-planned route (e.g.: <a href="http://www.gmap-pedometer.com/?r=3134424">one from my <i>Kenyan Way</i></a> group.) To avoid getting lost along the often complex, frequently changed and lengthy route we study it in advance and bring along a printed copy. A far better solution will that provided by the <i>Apple Watch</i> as the runner can pre-program their route, then allow the <i>Apple Watch's</i> vibration based haptic feedback to silently alert the runner to each forthcoming turn. This capability will help the runner safely navigate while allowing the runner to relax and enjoy varied new routes. </li>
<li>Just as <i>Apple's iPhones'</i> App platform opened the door to new and creative content which hugely extended the leading smart phone's functionality into unanticipated areas, the <i>Apple Watch</i> similarly being open to App developers via the soon to be released <i>WatchKit</i> will quickly grow new Watch-specific Apps. For example, as a fan of the excellent <a href="http://www.runinamerica.com/2013/03/ismoothrun-iphone-app-review.html"><i>iSmoothRun iPhone</i> App</a> I have been in touch with its developer and am delighted that <i>iSmoothRun</i> will offer an <i>Apple Watch</i> App.</li>
<li>The <i>Apple Watch</i> will allow the runner to make payments for potential expenses incurred during the run from supporting merchants, thereby relieving the need to bring cash for the run.</li>
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As noted, the <i>Apple Watch</i> user will need their <i>Bluetooth</i> connected<i> iPhone 5+</i> phones to enable these capabilities. While many runners are uncomfortable at the prospect of bringing their smart phones on their runs, as I had noted over <a href="http://www.runinamerica.com/2013/03/ismoothrun-iphone-app-review.html">one year ago</a> I have exclusively monitored my runs' distance and pace using the <i>iSmoothRun </i>App on my <i>iPhone 5</i>, carrying it in <a href="http://www.fitletic.com/ultimate-ii-running-belt.html">my belt</a> or in an arm carrier. The App's periodically announced mileage, pace and cadence generally satisfies my needs, though in the future I will appreciate having this information available at a glance. <br />
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Pending my getting my hands on the <i><a href="http://youtu.be/gCluaJe3lb4">Apple Watch</a></i> hopefully early next year it is premature to be fully confident in these high expectations. Nevertheless, I believe that <i>Apple</i> will help many Americans strengthen their commitment to fitness and health.<br />
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<iframe allowfullscreen="" frameborder="0" height="480" src="//www.youtube.com/embed/ktujsc4ZUTo?list=PLHFlHpPjgk73J6C3PHUrDntzy6TQxBh44" width="853"></iframe>Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com1tag:blogger.com,1999:blog-6734734314641145473.post-19676334011239175462014-07-21T19:14:00.003-05:002014-07-21T21:43:05.023-05:00Simple Hydration Water Bottle Review<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.simplehydration.com/" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_cJPDa_jILjap-1AhrA22DrJAPsngqFwHeY3RqDgY4q8zc_ncBA8QBB7c7YEYz3IQRe0c8lrR3TExj43imf0PTN0WApR2RKauyQ2H_EW-v2iqMr_KfdjzC_OYOr0rVn2dv5zOMw-D8L0/s1600/simple_hydration.jpg" height="320" width="116" /></a></div>
This is a partial follow-up to my recent <i><a href="http://www.runinamerica.com/2014/07/hot-weather-running.html">Hot Weather Running Tips</a></i> post: <br />
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As a Houston runner who trains year round I have been looking for a better hydration solution than the constrictive FuelBelt, or hand-held water bottles which hinder the natural running motion. I then tried <a href="http://www.simplehydration.com/"><i>Simple Hydration's</i> water bottle</a> after seeing its <a href="http://www.amazon.com/Simple-Hydration-Water-Bottle-13/dp/B00A7FOL3U">positive reviews on Amazon</a>, and am glad I did as I love it!<br />
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Its unique feature is that it rests on your running short's rear waistband, and nestles between it and the small of your back, thereby requiring no supplemental belt and leaving your hands fully free. As its 14 Oz. total weight is near the body's center of gravity it is barely perceivable, feels comfortable, and you can rest easy as it is BPA free and is top shelf dishwasher safe.<br />
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In summer months I like to freeze my water bottle before my runs. With the <i>Simple Hydration</i> bottle it nicely cools the small of my back while gradually thawing its contents, providing a wonderful cold drink of water which lasts me perfectly on my typical mid-week six mile training runs. If similarly used with ice versus water I recommend: 1) Not filling the bottle fully with water before inserting into the freezer the night before to accommodate the expansion of ice and prevent possible damage to the bottle; 2) Placing a thin sock around the bottle to protect the skin while providing insulation to keep the water cool longer.Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com0tag:blogger.com,1999:blog-6734734314641145473.post-64647520159147985932014-07-15T06:06:00.004-05:002014-07-15T14:26:36.504-05:00Newton Kismet Review<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim3BEIa7_G9pa2gAw3mrvrzbj6amL8pFTy_nbZmBSI2Ugy6gA2xEiRc8DrqR2SfCpaFUz8Z26jE-vuGjgsP4tap2EEqC5Cb4kJuIX2LLOIiqJ9ytzXsphz6CAI9G71Fvz1BHj8M1-8j1M/s1600/kismet.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim3BEIa7_G9pa2gAw3mrvrzbj6amL8pFTy_nbZmBSI2Ugy6gA2xEiRc8DrqR2SfCpaFUz8Z26jE-vuGjgsP4tap2EEqC5Cb4kJuIX2LLOIiqJ9ytzXsphz6CAI9G71Fvz1BHj8M1-8j1M/s1600/kismet.jpg" height="271" width="320"></a></div>
Over the past three weeks I've run extensively in <a href="http://www.newtonrunning.com/mens-kismet-core-trainer">Newton's latest <i>Kismet </i></a>stability running shoe. This includes over thirteen mile training runs on Houston's hard concrete roads, and five six mile runs on the hard steel surface of a cruise ship. As a long-time fan of Newton shoes I really like these too!<br>
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One oft-heard comment with first time Newton runners is the favorable impact on their running speed, attributed to the <i>Action-Reaction</i> technology lugs incorporated into the sole, roughly under the metatarsals. In prior Newton shoes the presence of these lugs were typically immediately apparent <i>while walking</i>, as the walker notices to a greater extent the lugs' height. However, Newton's <i>Kismet</i> shoes incorporate tapered lugs, so the shoe is more comfortable while walking and is therefore more versatile and comfortable.<br>
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My intuition about the effect of Newton's tapered versus standard lugs is that a bit less energy recovery results, and this may result in a slightly slower running speed. This impression is reinforced from Newton's own marketing material which uniquely includes the word "fast" in reference to the <i>POP 1</i> design of the <i>Motion</i> and <i>Gravity</i>, and not the <i>POP 2</i> design of the new <i>Kismet</i> or <i>Fate</i>. However, any running speed reduction of the <i>Kismet</i> versus the <i>Motion</i>, if present, is insignificant.<br>
<br>As a major advantage for first time Newton buyers the low $129 MSRP of the <i>Kismet</i> will hopefully encourage more runners to give them a try.Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com1tag:blogger.com,1999:blog-6734734314641145473.post-45836912975063259512014-07-01T14:54:00.001-05:002014-07-21T20:41:42.484-05:00Hot Weather Running<div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWcojFPn8tL_j1zrXv8QomqR0MXD2qgd14B0yjTSUT8ZNwuQdx6mkmiv6UusQ1dDa4HgAmlEyTGgvKIeH19V1UT-RtXo7GlCmrCTleo3qJ9nxJF6uzhVpqbsJy6K2MgcSBiVe1pWcFMJw/s640/blogger-image-1371650248.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="139" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWcojFPn8tL_j1zrXv8QomqR0MXD2qgd14B0yjTSUT8ZNwuQdx6mkmiv6UusQ1dDa4HgAmlEyTGgvKIeH19V1UT-RtXo7GlCmrCTleo3qJ9nxJF6uzhVpqbsJy6K2MgcSBiVe1pWcFMJw/s200/blogger-image-1371650248.jpg" width="200" /></a>I have been asked to participate in a forthcoming <a href="http://runnersroundtablepodcast.blogspot.com/"><i>Runners Round Table</i></a> podcast on hot weather running, and feel myself to be well prepared owing to having run for over fourteen years in hot and humid Houston. With the caveat that I am not a physician, and am simply sharing my personal experiences, the following are my related thoughts.<br />
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<b><i>Heat acclamation helps, but it is no panacea:</i></b>
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The heat-acclimated runner quickly produces large volumes of sweat upon the initiation of exertion in hot conditions. This quick and voluminous sweat response results from the body's prior training in similar conditions, and the resulting trained response provides essential cooling through the typically highly efficient heat transfer mechanism called evaporation. However, under high humidity the effectiveness of evaporation is severely diminished, and as such the runner quickly becomes at risk of overheating due to their rising core temperature.</div>
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Repeated stimulation and use the sweat glands allows them to become much more effective at minimizing the losses of critical and life-sustaining sodium and potassium electrolytes. Though a heat acclimated runner's sweat is therefore less salty than a non heat-trained runner's, a dangerous low blood salt condition called hyponatramia is a serious risk for <b>all</b> runners. This risk is heightened amongst relatively new marathoners who are often unwisely instructed to "drink even if you're not thirsty and at every aid station" so dilute their body's electrolytes by excessive fluid consumption, compounded by inadequate heat acclimation resulting in greater electrolyte losses through their sweat.</div>
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Personally, while running in hot and humid conditions over ten miles in length I supplement my body's electrolyte stores by taking <i>Succeed S!Cap</i> (<a href="http://www.succeedscaps.com/products/s_caps/">a buffered sodium and potassium capsule</a>) approximately every 30 minutes. As it is important to take the capsule with fluids I align the supplement's timing based on Gatoraid or water availability. Conversely, for shorter mid-week runs I drink only water and do not take any electrolyte supplements, though do incorporate additional salt into my diet based on taste.</div>
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<b><i>Humidity is the silent killer:</i></b></div>
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While for most Americans the absolute temperature is the primary determinant of whether the outside conditions are perceived as hot, for experienced hot weather runners they look first at dew-point. Why?</div>
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As noted previously the reason is that our bodies reject heat primarily through sweating. An interesting fact is that human beings have more sweat glands then any other mammal, and it is generally believed that this physiological attribute provided our distant ancestors a survival advantage. Again, when the dew point is high, the resulting high humidity renders sweating as a cooling mechanism largely ineffectual.<br />
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Nevertheless, there are solutions available that allow us to continue running, with due caution:</div>
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<li><b>Slow down! </b>Pace yourself for the hot conditions, and not for the cooler conditions which most of us remember our ideal pace to be. In this regard slavish obedience to one's target pace set on our Garmin Forerunner or GPS-integrated smart phone App can quickly lead a runner into heat problems, simply by running at a too fast target pace that is not adjusted for the conditions. Personally, though a cool weather low 8 minute per mile runner, under hot and humid conditions I routinely run between a 9:30 and 10 minute mile pace.</li>
<li><b>Negative Split! </b>As a dutiful follower of <a href="https://www.kenyanway.com/"><i>Kenyan Way's</i> Coach Sean Wade</a>, I follow his prime <i>negative split</i> mantra, i.e. to run the second half of every race and training run faster than the first half. Doing so, especially in hot conditions, provides its greatest physiological and race-tactical benefits.</li>
<li><b>Listen to your body and only drink to thirst! </b> Nevertheless be aware of your sweat rate per mile run, and how this varies based on weather conditions. Towards this end I suggest maintaining a log of your hot weather runs, capturing temperature, dew-point, wind speed, the amount of sun, and finally your weight (without shoes) at the beginning and end of each run. By doing so you can easily determine how many ounces that you had sweat per mile run via your measured weight difference (in pounds) multiplied by 16 then divided by the number of miles run. As I always drink only to my thirst I have never returned from a run weighing more than I had at its beginning (an indication of potential hyponatramia.) In the rare event that my weight loss is greater than 2-3% of my pre-run weight (an indication of dehydration) I realize that I simply hadn't had access to sufficient fluids to fully quench my thirst.</li>
<li><b>Stop for for cold fluids roughly every two miles. </b>Running with the <i>Kenyan Way</i> group this is easy, as the coach supplies us ice cold drinks every two miles. On your own self-made runs I suggest immediately beforehand pre-deploying along your route frozen bottles of Gatorade, or <a href="http://www.runinamerica.com/2014/07/simple-hydration-water-bottle-review.html">carrying a frozen drink whose contents are thawed while simultaneously cooling your hands</a>.</li>
<li><b>Run at the coolest time of the day, dawn. </b> Not only will the early morning cool conditions make your run easier, but from a health perspective you will breathe far less potentially lung damaging ozone and particulates. Runners are typically unaware of their lungs' vulnerability to ozone damage, which results from the massive volumes of ambient air respired. As ozone is typically found in the highest concentrations in the late afternoon, which results from the effect of UV radiation upon ozone precursors in the atmosphere, this is one more reason to run in the early morning. Besides being the coolest time of day, the vehicular traffic is lowest as well.</li>
<li><b>Dress cool! </b>I once conducted an experiment on myself on a hot and humid day in which I ran the outbound half of a training run wearing a thin singlet running shirt while monitoring my pace and heart rate. I then removed my shirt and ran bare chested back to the starting point, while running at such a pace as to hold my heart rate at the same approximate level as it had been beating during the outbound leg. Afterward, the benefit of dressing cool was obvious as the return leg's pace was at least 15 seconds per mile faster!</li>
<li><b>Run on a shady path with maximum exposure to wind. </b>If necessarily exposed to the sun, periodically reapply a broad spectrum sunscreen and wear sunglasses with UV protection. Use extra caution at higher elevations.</li>
<li><b>What to do when you get too hot nevertheless? </b> Find shade and place ice packs to the neck, fold of the elbows and behind the knees. This will cool the blood passing through the major arteries and veins, thus cooling the target organs. Don't force-feed cold water, instead, allow water to be slightly cool before drinking. Forced ice cold water can create the condition of shock.</li>
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<i>Good input to the article from a good friend, former assistant coach and long-time runner: </i></div>
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<i style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">I think point #3 is the most important to know your sweat rate. I understand that every pint of sweat typically has 500 mgs of sodium therefore after loosing a few pints of sweat the sodium replacement becomes critical. While an experienced runner may be secreting less sodium, as a rule of thumb I try for one Succeed S!Cap (330 mgs of sodium) per pint of water.</i><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"> </span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><i>Another suggestion is for longer runs if you carry a water bottle with an electrolyte drink (gatorade), spiking the fluid with a 1/4 teaspoon of sodium is a good way to get sodium in the body early and easily. There has very little impact to the flavor of the gatorade by adding a little sodium. I usually use a 1/4 teaspoon for a 20 oz bottle, so if the fuel belt is used then perhaps an 1/8 would be better. By getting the sodium in the body early on a long run defers any sodium deficient problems. </i></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><i>This affects people the most who perspire heavily. Signs are those whose clothes are soaked before others, shoes get soggy wet and those who cramp. Dizziness and cramps are signs of dehydration and when attempting to re-hydrate either on the run or after the run, sodium is a must either in pill form or food. Salty but tasty foods - tomatoe based foods like pizza, red pasta sauce, salsa, store or restaurant made soups. Potato chips are salty but not really healthy. </i></span></div>
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<span style="-webkit-text-size-adjust: auto;"><i>Additional good input from a physician and friend:</i></span></div>
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<i><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">The body functions best within a certain temp range 98.6+\- 1.4. As body temp rises the risk of organ failure increases. The body keeps cool primarily by evaporation conduction convection and radiation. When you exercise in hot temps</span><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"> </span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">the latter 3 are out and when it's too humid there's no vaporization gradient for sweat to evaporate so that becomes less effective. If you're "conditioned" you can tolerate the effects better but invariably you too will succumb to the heat. The risk is much higher in the first couple of weeks of training in the heat and any acclimatization is gone after only a few weeks of being back in a temperate environment. As you note running at dawn when humidity is less as is temp is safest. There's a reason why marathons are run mostly in 60-70 degree weather. </span></i></div>
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Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com1tag:blogger.com,1999:blog-6734734314641145473.post-50232837294620883202014-04-21T13:00:00.000-05:002014-04-22T08:40:30.971-05:00Meb Keflezighi, Boston Strong!!!I was <i>extraordinarily </i>lucky in January to meet Meb Keflezghi at the Houston Marathon Expo, and to hear his heartfelt and inspirational personal story in overcoming unbelievable adversity. A naturalized U.S. Citizen originally born in Eritrea he rewarded his adopted homeland by earning an Olympic Medal and winning the New York Marathon. His sincerity and gratitude to the United States, his family, the community and to God touched me deeply.<br />
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As a long-time Boston Marathon fan, shocked in 2013 by the senseless acts on Boylston Street, I was delighted during this year's Boston Marathon to see Meb personify the "Boston Strong" spirit. He courageously ran strongly from the beginning of the race, and never faltered. By doing so he clinched for the United States the Boston Marathon win for the first time in over 30 years, and simultaneously rejuvenated the city's and the country's spirit.<br />
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With incredible gratitude we wish Meb our full and hearty congratulations!<br />
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<tr><td class="tr-caption" style="text-align: center;"><em>Meb, crossing the finish line, just ten seconds ahead of the charging second place finisher!</em></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><em>Meb, tearing up during the award ceremony</em></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><em>Boston Strong!</em></td></tr>
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Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com1tag:blogger.com,1999:blog-6734734314641145473.post-68894735773005722702014-04-06T16:58:00.000-05:002014-04-06T18:55:55.504-05:00Texas Independence Relay Race Report<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggfwJ8jjWVz32nsYdT5FUQAeI0Jd0bN8VNPEUoGZi9m_2I14PZ6P8bIx_lPjkvqA_EQB05Nvzql9JTHGdACYJIcVpG5rqrqNLHuou-16uHhu6syaIwUArfJ9x3RtCPa8OqlVSvFgBCyz0/s3200/TIR_Start3.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggfwJ8jjWVz32nsYdT5FUQAeI0Jd0bN8VNPEUoGZi9m_2I14PZ6P8bIx_lPjkvqA_EQB05Nvzql9JTHGdACYJIcVpG5rqrqNLHuou-16uHhu6syaIwUArfJ9x3RtCPa8OqlVSvFgBCyz0/s3200/TIR_Start3.jpg" height="215" width="320" /></a>For my <a href="http://www.runinamerica.com/search/label/Texas%20Independence%20Relay">sixth consecutive year</a> I was again honored to run with team DOGs
(Disciples of the Order of the Garmin) as we ran the 200 mile <a href="http://texasindependencerelay.com/"><i>Texas Independence Relay</i></a>.<br />
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We lined-up, as usual, in the <a href="http://en.wikipedia.org/wiki/Battle_of_Gonzales">historic small town of Gonzales</a>, and were excited to be blessed with absolutely fantastic weather. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRTschyphenhyphenivlqBUGxvceXoMEFjKD-qpG9Nhi4t6rk28jKMHi7ZS-Jvx7O_vuuaul3J8Q8cixxhrTVcAh_bptdwWlW77GOpFZGLxQgmhoWah5nT8izIwdR60X6qz5q84ZbpRXyx1JAhT-1dg/s3200/tir_on_road.3.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRTschyphenhyphenivlqBUGxvceXoMEFjKD-qpG9Nhi4t6rk28jKMHi7ZS-Jvx7O_vuuaul3J8Q8cixxhrTVcAh_bptdwWlW77GOpFZGLxQgmhoWah5nT8izIwdR60X6qz5q84ZbpRXyx1JAhT-1dg/s3200/tir_on_road.3.jpg" height="232" width="320" /></a>Along the way, we were treated with some beautiful sights. The bluebonnets, <a href="http://www.wildflower.org/plants/result.php?id_plant=LUTE">Texas' State Flower</a>, were in full bloom and gorgeous. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuoyOeyRIJ7YCbyQs24_Ichg70YT57tEl4fsap03E4uGM9Ay0h55Uk9zbZ0aFQnigxHsq3WmpMEMBgPJ59TKIsYeMIlk2sTGowetjA5iIYbbV4gQJr7g4VVWmWZsDN3Wwu51E5oN6D8P4/s3200/tir_on_road.2jpg.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuoyOeyRIJ7YCbyQs24_Ichg70YT57tEl4fsap03E4uGM9Ay0h55Uk9zbZ0aFQnigxHsq3WmpMEMBgPJ59TKIsYeMIlk2sTGowetjA5iIYbbV4gQJr7g4VVWmWZsDN3Wwu51E5oN6D8P4/s3200/tir_on_road.2jpg.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuoyOeyRIJ7YCbyQs24_Ichg70YT57tEl4fsap03E4uGM9Ay0h55Uk9zbZ0aFQnigxHsq3WmpMEMBgPJ59TKIsYeMIlk2sTGowetjA5iIYbbV4gQJr7g4VVWmWZsDN3Wwu51E5oN6D8P4/s3200/tir_on_road.2jpg.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuoyOeyRIJ7YCbyQs24_Ichg70YT57tEl4fsap03E4uGM9Ay0h55Uk9zbZ0aFQnigxHsq3WmpMEMBgPJ59TKIsYeMIlk2sTGowetjA5iIYbbV4gQJr7g4VVWmWZsDN3Wwu51E5oN6D8P4/s3200/tir_on_road.2jpg.jpg" height="177" width="320" /></a>The rural scenery was breathtaking <i>(photo credit to <a href="http://dasmixture.com/2014/04/04/texas-independence-relay/">Jamoosh</a>.)</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFE3SEAFfnBi4O_49ROnU1NsaSmMmAho5Nb48UgLl0rSWhbH9FUDKnletrc7BplHx3DNSNVvzl8ayMQ2oy7X9rn8xxWgg6oDm8ysTBKsmy6s0vhsrwyaR2bxIPY4TucignfRJn2vTZvjw/s3200/tir_finish.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFE3SEAFfnBi4O_49ROnU1NsaSmMmAho5Nb48UgLl0rSWhbH9FUDKnletrc7BplHx3DNSNVvzl8ayMQ2oy7X9rn8xxWgg6oDm8ysTBKsmy6s0vhsrwyaR2bxIPY4TucignfRJn2vTZvjw/s3200/tir_finish.jpg" height="221" width="320" /></a>The DOGs got along fantastically. Our team of twelve had four substitutions in the preceding months resulting from injury or relocations, but
the new DOGs fit in perfectly. Upon reaching the San Jacinto Monument
finish, a short 29 hours and 27 minutes after we began, I was sorry to see the relay race end. While we
were happy to learn that we had finished second in the Mixed
Masters' Division, 68th out of 149 teams, the real reward was running a fantastic weekend together. </div>
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During the TIR I learned again that the human body is truly a mysterious and miraculous thing, as I ran the prologue one mile convinced that may very likely be my only mile based on the discomfort I was feeling in my calves which had become aggravated in the preceding few months. To relax and to set realistic expectations I applied a bit of my talented sports massage therapist Connie's sage advice by cautioning my teammates of my condition. They uniformly reassured me that I should only do what I could, and they'd pick-up the slack. With faint hope I proceeded to extensively apply <a href="http://www.tigerbalm.com/us/pages/tb_product?product_id=3">Tiger Balm</a>, repeatedly self-massaging my calves with with "<a href="https://www.thestick.com/">The Stick</a>", and stretching preceding and after each run. Miraculously, each of my succeeding four legs (<a href="https://maps.google.com/maps?saddr=29.686787,%20-97.107594%20%20to:29.681209,-97.008848&dirflg=w">8</a>, <a href="https://maps.google.com/maps?saddr=29.717345,%20-95.842746%20%20to:29.74385,-95.774765&dirflg=w">26</a>, <a href="https://maps.google.com/maps?saddr=29.776307,%20-95.433856%20to:29.7616126940382,-95.3826218539819%20to:29.756254,-95.370693&dirflg=w">32</a>, and <a href="https://maps.google.com/maps?saddr=29.683114,%20-95.209235%20to:29.6872802,-95.1684285%20to:29.688668,-95.167354&dirflg=w">38</a>) became easier, and afterward my calves had seemingly become rejuvenated as they felt fantastic - both immediately, and in the week afterward. </div>
Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com1tag:blogger.com,1999:blog-6734734314641145473.post-41439370404159242462014-04-06T15:52:00.003-05:002014-04-14T21:34:23.350-05:00Newton Motion III Review (2014 Edition)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_LbEo5RdkEuxRnpt47pheFhVFXuhGlH_XUNPZV-wA964u2cR8oNRUEW_4ZNSlMqhsNvFmonxsiAG9yeVHOx_MiUDoT9BBNZ0eVgrmnHFvEicRR0Odsy9YDtuI5l0xLjkjA0HisumVfG4/s3200/Newton_Motion_III.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_LbEo5RdkEuxRnpt47pheFhVFXuhGlH_XUNPZV-wA964u2cR8oNRUEW_4ZNSlMqhsNvFmonxsiAG9yeVHOx_MiUDoT9BBNZ0eVgrmnHFvEicRR0Odsy9YDtuI5l0xLjkjA0HisumVfG4/s3200/Newton_Motion_III.jpg" height="320" width="227" /></a></div>
Newton Motions have always been my favorite all-around training and racing running shoe. I've worn them in their prior two incarnations, and, as always, Newton’s Action/Reaction forefoot technology provides springy responsiveness owing to their unique lugs that line the bottom of the sole as shown on my recently arrived Newton Motion III's.<br />
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The big change in the Motion III's, and my favorite, is the added fifth lug. This, combined with the Extended Medial Bridge (E.M.B) helps the sole of the shoe better align with the foot’s five metatarsal bones, and delivers more cushioning, greater responsiveness and a broader and more stable base. Combined, the added lug and E.M.B. allows for a more balanced and efficient running gait. <br />
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Newton's Motion III's also provides a new micro-suede overlay on the upper and 360-degree reflectivity for added safety. Unchanged are the Motion III's 3mm drop from heel to toe, as the shoe's near-level platform encourages a more balanced and natural posture, an essential component to efficient running.<br />
<br />
I found the transition to the new Motion III's versus <a href="http://www.runinamerica.com/2012/02/newton-motion-stability-trainer-review.html">my prior Motion II's</a> to be seamless. I just tried them on, and they felt great. As a result of my confidence in Newton I wore them with essentially no transition (from my previously running in Motion II's) both on last weekend's <i>Texas Independence Relay</i> (~20 miles in four legs) and yesterday's <i>4 the Park</i> 4 mile race, and they felt comfortable, stable and responsive.<br />
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Needless to say, I highly recommend these shoes, and encourage runners new to Newton to try them on at a specialty running store which allows you to get them on the road where they truly shine.Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com1tag:blogger.com,1999:blog-6734734314641145473.post-31339101012203913222014-03-08T11:03:00.001-06:002014-03-08T15:52:12.564-06:00Bayou Classic 10K Race Report<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQlG66qe9YkuycOA9v918NwbcN2BzJMV6mzewWCjOpyhhZtwPxnanVkUvrZNVLIqZwVBFOL4t2RtaTGynICFtiG77p_bq57aGyCqlR6Olqa1MS41bnHyfgtBeUslLOH4R6SZtWXhfDrao/s1600/bayouclassic.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQlG66qe9YkuycOA9v918NwbcN2BzJMV6mzewWCjOpyhhZtwPxnanVkUvrZNVLIqZwVBFOL4t2RtaTGynICFtiG77p_bq57aGyCqlR6Olqa1MS41bnHyfgtBeUslLOH4R6SZtWXhfDrao/s1600/bayouclassic.jpg" height="165" width="200" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwqzpEIo8vj1NWz5y5SL_5eW-Bf3L71J1k0e_3R9crMyiR9iqxrlUUpPoLfm6fYLl-2NrL0s3EGvaz0yrXxYFmCQnxRiF4D_GmtF9LBuczV8G51YxPansEfg3TzlIgCXssdrfxX3DeJXE/s1600/2014-03-08+09.03.52.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwqzpEIo8vj1NWz5y5SL_5eW-Bf3L71J1k0e_3R9crMyiR9iqxrlUUpPoLfm6fYLl-2NrL0s3EGvaz0yrXxYFmCQnxRiF4D_GmtF9LBuczV8G51YxPansEfg3TzlIgCXssdrfxX3DeJXE/s1600/2014-03-08+09.03.52.jpg" height="163" width="200" /></a>This morning's Bayou Classic 10K was run under humid and windy conditions on a hilly Allen Parkway course. Still, it was a fun run and it was nice to see Chris and Tim at the start and Kim at the finish. The calves felt good, thanks to Connie's massage two weeks ago, self massage since via a foam roller, and Tiger Balm.<br />
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My splits point out I again failed to negative split (7:29, 7:29, 7:28, 7:59, 7:45, 8:14), but considering the tough
east wind that would have been extremely difficult. Happy to place 11 / 45 (top 25%) in a tough age group.<br />
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Data: Avg. Cadence: 82, Avg. HR:
167, 57 °F, 12mph E, 88% humidity.Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com3tag:blogger.com,1999:blog-6734734314641145473.post-56212113375289794522014-03-02T17:43:00.000-06:002014-03-08T15:57:44.312-06:00Rodeo Run 10K Race Report, and Polar H7 Bluetooth Heart Rate Monitor Review<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixs-c2mxxLrpULmIic5UUq745vMuiDPIeMNVgRO2n1noyIQGVc620akWl1ymqw7cleiEes8z77ehyvBJAIY-XWNTIRoDjM2Wa0QZBNIryhRSahAoMZ32lt8EKeEHyGLtUSZWkCIiSf1TE/s1600/10kphoto.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixs-c2mxxLrpULmIic5UUq745vMuiDPIeMNVgRO2n1noyIQGVc620akWl1ymqw7cleiEes8z77ehyvBJAIY-XWNTIRoDjM2Wa0QZBNIryhRSahAoMZ32lt8EKeEHyGLtUSZWkCIiSf1TE/s1600/10kphoto.jpg" height="240" width="320" /></a></div>
Every year the single 10K race that I look forward to the most is the <i>Rodeo Run</i>. This year again fully met my expectations.<br />
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Arriving early with my wife and her friend, both of whom ran the 5K, we had plenty of time to check-out some horses and decorations of the parade floats prior to my 10K and subsequently their 5K start. These floats and horses, along with hundreds of parade participants, are viewed by tens of thousands of spectators in Downtown Houston each year to dramatically kick-off the start of the Rodeo. The spectators, eager to see and cheer for a parade of any kind, are consistently enthusiastic and supportive of the nearly ten thousand 5K and 10K <i>Rodeo Run</i> runners. This, combined with the high volume shouted encouragement of numerous announcers along the downtown streets, creates a truly celebratory mood particularly in the first mile where the spectator support is the greatest.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpoNuFh0rp3IhwzJAsR2rcHsRQis9q2ksiJs-luo9X4-MVtUcUIXs3nBLTbv8xGIJRQIV1A0gTIqi0pWFzL148uZplVdJfyJ3GG2XYkU0yQSiOtceC6QtzW7n2ONGf31otKif5-WZt3SE/s1600/rodeorun.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpoNuFh0rp3IhwzJAsR2rcHsRQis9q2ksiJs-luo9X4-MVtUcUIXs3nBLTbv8xGIJRQIV1A0gTIqi0pWFzL148uZplVdJfyJ3GG2XYkU0yQSiOtceC6QtzW7n2ONGf31otKif5-WZt3SE/s1600/rodeorun.jpg" height="280" width="320" /></a></div>
Resulting from the cheering crowds and my fresh legs, I consistently find it hard to initially moderate my pace in order to run the second half of the race faster than the first half (<i>Kenyan Way</i> coach Sean Wade's number one rule!) Sadly, as is oft the case, my earliest mile pace was my fastest, and I subsequently gradually slowed until the final mile, when provoked by a runner in my age group passing me my competitive juices kicked-in and I was spurred to catch him - which I did just before the finish line! My mile-by-mile paces, on a 70 degree nearly 100% humidity morning were: 7:46, 7:46, 7:58, 8:23, 8:23, then 8:08.<br />
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While far from my personal best time I succeeded in protecting my legs for the far more important 200 mile <i>Texas Independence Relay</i> which I will be running with eleven friends in four weeks. My calves, which I've had issues with in the past months, felt good throughout the race. For this I again thank Connie, whose therapeutic massage skills have allowed me to run three races in the past two months. After the race was over I was happy to see that within my division I placed 11th out of 146 - within the top ten percent.<br />
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<b>Polar H7 Heart Rate Monitor Review:</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC-Hr4N5T6FgLKTJ81Kgb2uxA3iBsQft8FalBwnGvFM8ZqKJRU6CbGXROdToADEpzzjlfoRInPYHhFQK_0spQp46pDNoHx9KfVXfsdvMo-Vhi3J3XTxWwCRiupNZCf9ILspkuuR3Btq4s/s1600/polarh7.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC-Hr4N5T6FgLKTJ81Kgb2uxA3iBsQft8FalBwnGvFM8ZqKJRU6CbGXROdToADEpzzjlfoRInPYHhFQK_0spQp46pDNoHx9KfVXfsdvMo-Vhi3J3XTxWwCRiupNZCf9ILspkuuR3Btq4s/s1600/polarh7.jpg" height="105" width="200" /></a></div>
Earlier this week I purchased via Amazon a highly rated <i>Bluetooth</i> heart rate monitor, the <a href="http://www.polar.com/us-en/products/accessories/H7_heart_rate_sensor"><i>Polar H7</i></a>. It paired easily with my iPhone 5 and, thanks<i> </i>to it being natively supported by the <i><a href="http://www.runinamerica.com/2013/03/ismoothrun-iphone-app-review.html">iSmoothRun App</a></i> I used it to monitor and announce each prior mile's total mileage, pace, cadence and heart rate - all while otherwise playing a motivating music playlist. This information, conveniently provided without my needing to glance down at my wrist as I had previously done with my <i>Garmin Forerunner</i> proved helpful via cautioning me against a dramatic increase in exertion seen through a sharp increase in heart rate. The <i>Polar H7</i> worked well with the <i>iSmoothRun App</i>, and conveniently auto-uploads afterward to <i>DailyMile</i> and <i>RunKeeper</i>. Bottom line, while I am new to using the <i>Polar H7</i>, I give it a big thumbs up.Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com1tag:blogger.com,1999:blog-6734734314641145473.post-18459973215588633292014-02-28T14:16:00.002-06:002014-02-28T15:08:19.109-06:00Further Planning for the 2014 Texas Independence Relay!<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7I-N4y2bQShv8oniRk7Cd4LNjLairGJpvgbwp86CqLzMqVnSGQlBeB5-6hStwMq0-VmUqhcpn4jFnUDGWvOeXGE8eNomil42hz9kUor7tA5LEKKFIQ4Azb6GamsKoKZhloZTD9BZNc6g/s1600/TIR.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7I-N4y2bQShv8oniRk7Cd4LNjLairGJpvgbwp86CqLzMqVnSGQlBeB5-6hStwMq0-VmUqhcpn4jFnUDGWvOeXGE8eNomil42hz9kUor7tA5LEKKFIQ4Azb6GamsKoKZhloZTD9BZNc6g/s1600/TIR.jpg" height="72" width="400" /></a></div>
For my sixth consecutive year I'll soon be running the <i><a href="http://texasindependencerelay.com/">Texas Independence Relay</a> </i>with a great team called the DOGS. Despite the predictable last minute scheduling challenges, I'm excited!<br />
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To see our latest plan, see the individual <i>GoogleMaps</i>' leg-by-leg views shown below or <a href="https://dl.dropboxusercontent.com/u/23401807/2014_TIR-DOGS.kml">this <i>GoogleEarth</i> KML file for the 2014 DOGS</a>. Finally, the following very helpful one was recently <a href="https://www.google.com/maps/ms?msid=208385123618179864865.0004abc20606c5a9f5000&msa=0&ll=29.606894%2C-96.569824&spn=1.640482%2C2.768555&utm_source=Texas%27+Most+Awesome+People&utm_campaign=cdf29fafc6-2014+TIR+-+The+Line+Has+Been+Drawn+2-6-14!&utm_medium=email&utm_term=0_5b70a13387-cdf29fafc6-76751097">posted by the TIR organizer</a>. <br />
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<table border="0" cellpadding="0" cellspacing="0" style="width: 619px;"><colgroup><col style="mso-width-alt: 7611; mso-width-source: userset; width: 167pt;" width="223"></col>
<col span="6" style="mso-width-alt: 2235; mso-width-source: userset; width: 49pt;" width="66"></col>
</colgroup><tbody>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl67" height="17" style="height: 12.95pt; width: 167pt;" width="223"><b><span style="color: blue;">Sleep
Shift 1 Vehicle</span></b></td>
<td class="xl111" style="border-left: none; width: 49pt;" width="66"><b><span style="color: blue;">Rick</span></b></td>
<td class="xl112" style="width: 49pt;" width="66"><b><span style="color: blue;">MarkU</span></b></td>
<td class="xl112" style="width: 49pt;" width="66"><b><span style="color: blue;">David</span></b></td>
<td class="xl112" style="width: 49pt;" width="66"><b><span style="color: blue;">Ruth</span></b></td>
<td class="xl112" style="width: 49pt;" width="66"><b><span style="color: blue;">Don</span></b></td>
<td class="xl113" style="width: 49pt;" width="66"><b><span style="color: blue;">Janet</span></b></td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl67" height="17" style="height: 12.95pt; width: 167pt;" width="223"><span style="color: blue;">Leg 1</span></td>
<td class="xl95"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.503244,%20-97.444099%20to:29.4961012359905,-97.3850820263377%20to:29.497892,-97.382637&dirflg=w" target="_parent">01-Rick</a></span></td>
<td class="xl84"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.686787,%20-97.107594%20%20to:29.681209,-97.008848&dirflg=w" target="_parent">08-MarkU</a></span></td>
<td class="xl84" style="border-left: none;"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.681209,%20-97.008848%20%20to:29.679873,-96.905885&dirflg=w" target="_parent">09-David</a></span></td>
<td class="xl95" style="border-left: none;"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.679873,%20-96.905885%20%20to:29.694924,-96.846982&dirflg=w" target="_parent">10-Ruth</a></span></td>
<td class="xl95"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.694924,%20-96.846982%20%20to:29.702693,-96.779388&dirflg=w" target="_parent">11-Don</a></span></td>
<td class="xl96"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.702693,%20-96.779388%20%20to:29.691668,-96.703809&dirflg=w" target="_parent">12-Janet</a></span></td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl68" height="17" style="border-top: none; height: 12.95pt; width: 167pt;" width="223"><span style="color: blue;">Leg 2</span></td>
<td class="xl85"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.74385,%20-95.774765%20%20to:29.73489,-95.686646&dirflg=w" target="_parent">27-Rick</a></span></td>
<td class="xl86" style="border-left: none; border-top: none;"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.717345,%20-95.842746%20%20to:29.74385,-95.774765&dirflg=w" target="_parent">26-MarkU</a></span></td>
<td class="xl86" style="border-left: none; border-top: none;"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.690147,%20-95.899807%20%20to:29.717345,-95.842746&dirflg=w" target="_parent">25-David</a></span></td>
<td class="xl87" style="border-left: none;"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.769013,%20-95.642455%20to:29.7660779638654,-95.5848834637629%20to:29.748039,-95.570891&dirflg=w" target="_parent">29-Ruth</a></span></td>
<td class="xl87" style="border-left: none;"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.73489,%20-95.686646%20to:29.7821390644673,-95.6683456336439%20to:29.769013,-95.642455&dirflg=w" target="_parent">28-Don</a></span></td>
<td class="xl97" style="border-left: none;"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.748039,%20-95.570891%20%20to:29.750196,-95.497457&dirflg=w" target="_parent">30-Janet</a></span></td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl68" height="17" style="border-top: none; height: 12.95pt; width: 167pt;" width="223"><span style="color: blue;">Leg 3</span></td>
<td class="xl88"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.756254,%20-95.370693%20%20to:29.751339,-95.363033%20to:29.7216762,-95.3865534%20to:29.7209269,-95.3888668%20to:29.7216323,-95.3904671%20to:29.718637,-95.390556&dirflg=w" target="_parent">33-Rick</a></span></td>
<td class="xl87" style="border-left: none;"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.776307,%20-95.433856%20to:29.7616126940382,-95.3826218539819%20to:29.756254,-95.370693&dirflg=w" target="_parent">32-MarkU</a></span></td>
<td class="xl89" style="border-left: none;"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.750196,%20-95.497457%20to:29.7569068266228,-95.4887732345308%20to:29.7546327336745,-95.4630868810536%20to:29.776307,-95.433856&dirflg=w" target="_parent">31-David</a></span></td>
<td class="xl88"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.710379,%20-95.339732%20to:29.704516,-95.3106748%20to:29.6961008,-95.3134676%20to:29.69309,-95.30462&dirflg=w" target="_parent">35-Ruth</a></span></td>
<td class="xl88" style="border-left: none;"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.718637,%20-95.390556%20%20to:29.710379,-95.339732&dirflg=w" target="_parent">34-Don</a></span></td>
<td class="xl97" style="border-left: none;"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.69309,%20-95.30462%20to:29.69353038220252,-95.28463705995739%20to:29.69546285900809,-95.27209529311223%20to:29.685235,-95.255233&dirflg=w" target="_parent">36-Janet</a></span></td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl68" height="17" style="border-top: none; height: 12.95pt; width: 167pt;" width="223"><span style="color: blue;">Leg 4</span></td>
<td class="xl90" style="border-left: none;"></td>
<td class="xl91" style="border-left: none;"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.683114,%20-95.209235%20to:29.6872802,-95.1684285%20to:29.688668,-95.167354&dirflg=w" target="_parent">38-MarkU</a></span></td>
<td class="xl83" style="border-left: none;"><span style="color: blue;"><a href="https://maps.google.com/maps?saddr=29.685235,%20-95.255233%20to:29.6884284,-95.2502765%20to:29.683114,-95.209235&dirflg=w" target="_parent">37-David</a></span></td>
<td class="xl92"></td>
<td class="xl92" style="border-left: none;"></td>
<td class="xl98" style="border-left: none;"></td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl69" height="17" style="border-top: none; height: 12.95pt; width: 167pt;" width="223"><i><span style="color: blue;">Relay Miles (Legs)</span></i></td>
<td class="xl93" style="border-left: none; border-top: none;"><i><span style="color: blue;">14.2 (3)</span></i></td>
<td class="xl94" style="border-left: none;"><i><span style="color: blue;">19.5 (4)</span></i></td>
<td class="xl94" style="border-left: none;"><i><span style="color: blue;">19.8 (4)</span></i></td>
<td class="xl94" style="border-left: none; border-top: none;"><i><span style="color: blue;">14.3 (3)</span></i></td>
<td class="xl94" style="border-left: none; border-top: none;"><i><span style="color: blue;">15.6 (3)</span></i></td>
<td class="xl99" style="border-left: none; border-top: none;"><i><span style="color: blue;">13.0 (3)</span></i></td>
</tr>
<tr height="14" style="height: 10.5pt;">
<td class="xl100" height="14" style="height: 10.5pt;"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl101"></td>
</tr>
<tr height="18" style="height: 13.5pt;">
<td class="xl67" height="18" style="height: 13.5pt; width: 167pt;" width="223"><b><span style="color: red;">Sleep
Shift 2 Vehicle</span></b></td>
<td class="xl108" style="border-left: none; width: 49pt;" width="66"><b><span style="color: red;">Paul</span></b></td>
<td class="xl109" style="width: 49pt;" width="66"><b><span style="color: red;">MB</span></b></td>
<td class="xl109" style="width: 49pt;" width="66"><b><span style="color: red;">Kim</span></b></td>
<td class="xl109" style="width: 49pt;" width="66"><b><span style="color: red;">Tim</span></b></td>
<td class="xl109" style="width: 49pt;" width="66"><b><span style="color: red;">Kath</span></b></td>
<td class="xl110" style="width: 49pt;" width="66"><b><span style="color: red;">MarkO</span></b></td>
</tr>
<tr height="18" style="height: 13.15pt;">
<td class="xl67" height="18" style="height: 13.15pt; width: 167pt;" width="223"><span style="color: red;">Leg 1</span></td>
<td class="xl106"><a href="https://maps.google.com/maps?saddr=29.497892,%20-97.382637%20%20to:29.475565,-97.307766&dirflg=w" target="_parent"><span style="color: red;">02-Paul</span></a></td>
<td class="xl107"><a href="https://maps.google.com/maps?saddr=29.475565,%20-97.307766%20to:29.5078947374821,-97.2852747816685%20to:29.502434,-97.258967&dirflg=w" target="_parent"><span style="color: red;">03-MB</span></a></td>
<td class="xl71"><a href="https://maps.google.com/maps?saddr=29.502434,%20-97.258967%20%20to:29.559092,-97.214749&dirflg=w" target="_parent"><span style="color: red;">04-Kim</span></a></td>
<td class="xl72" style="border-left: none;"><a href="https://maps.google.com/maps?saddr=29.559092,%20-97.214749%20to:29.590558364922,-97.2282264458668%20to:29.587598,-97.176547&dirflg=w" target="_parent"><span style="color: red;">05-Tim</span></a></td>
<td class="xl73" style="border-left: none;"><a href="https://maps.google.com/maps?saddr=29.587598,%20-97.176547%20%20to:29.637363,-97.130673&dirflg=w" target="_parent"><span style="color: red;">06-Kath</span></a></td>
<td class="xl102" style="border-left: none;"><a href="https://maps.google.com/maps?saddr=29.637363,%20-97.130673%20%20to:29.686787,-97.107594&dirflg=w" target="_parent"><span style="color: red;">07-MarkO</span></a></td>
</tr>
<tr height="18" style="height: 13.15pt;">
<td class="xl68" height="18" style="border-top: none; height: 13.15pt; width: 167pt;" width="223"><span style="color: red;">Leg 2</span></td>
<td class="xl70"><a href="https://maps.google.com/maps?saddr=29.691668,%20-96.703809%20%20to:29.69421,-96.63551&dirflg=w" target="_parent"><span style="color: red;">13-Paul</span></a></td>
<td class="xl74"><a href="https://maps.google.com/maps?saddr=29.69421,%20-96.63551%20%20to:29.705433,-96.540355&dirflg=w" target="_parent"><span style="color: red;">14-MB</span></a></td>
<td class="xl75" style="border-top: none;"><a href="https://maps.google.com/maps?saddr=29.705433,%20-96.540355%20%20to:29.646683,-96.51622&dirflg=w" target="_parent"><span style="color: red;">15-Kim</span></a></td>
<td class="xl76" style="border-left: none; border-top: none;"><a href="https://maps.google.com/maps?saddr=29.646683,%20-96.51622%20%20to:29.568921,-96.465155&dirflg=w" target="_parent"><span style="color: red;">16-Tim</span></a></td>
<td class="xl77" style="border-left: none; border-top: none;"><a href="https://maps.google.com/maps?saddr=29.589208,%20-96.378536%20%20to:29.58998,-96.313783&dirflg=w" target="_parent"><span style="color: red;">18-Kath</span></a></td>
<td class="xl103" style="border-left: none; border-top: none;"><a href="https://maps.google.com/maps?saddr=29.568921,%20-96.465155%20%20to:29.589208,-96.378536&dirflg=w" target="_parent"><span style="color: red;">17-MarkO</span></a></td>
</tr>
<tr height="18" style="height: 13.15pt;">
<td class="xl68" height="18" style="border-top: none; height: 13.15pt; width: 167pt;" width="223"><span style="color: red;">Leg 3</span></td>
<td class="xl76"><a href="https://maps.google.com/maps?saddr=29.58998,%20-96.313783%20%20to:29.610128,-96.207207&dirflg=w" target="_parent"><span style="color: red;">19-Paul</span></a></td>
<td class="xl77" style="border-left: none;"><a href="https://maps.google.com/maps?saddr=29.610128,%20-96.207207%20%20to:29.627227,-96.127382&dirflg=w" target="_parent"><span style="color: red;">20-MB</span></a></td>
<td class="xl75" style="border-top: none;"><a href="https://maps.google.com/maps?saddr=29.627227,%20-96.127382%20%20to:29.630532,-96.06282&dirflg=w" target="_parent"><span style="color: red;">21-Kim</span></a></td>
<td class="xl76" style="border-left: none; border-top: none;"><a href="https://maps.google.com/maps?saddr=29.630532,%20-96.06282%20%20to:29.604155,-95.978282&dirflg=w" target="_parent"><span style="color: red;">22-Tim</span></a></td>
<td class="xl77" style="border-left: none; border-top: none;"><a href="https://maps.google.com/maps?saddr=29.604155,%20-95.978282%20%20to:29.675494,-95.977172&dirflg=w" target="_parent"><span style="color: red;">23-Kath</span></a></td>
<td class="xl103" style="border-left: none; border-top: none;"><a href="https://maps.google.com/maps?saddr=29.675494,%20-95.977172%20%20to:29.690147,-95.899807&dirflg=w" target="_parent"><span style="color: red;">24-MarkO</span></a></td>
</tr>
<tr height="18" style="height: 13.5pt;">
<td class="xl68" height="18" style="border-top: none; height: 13.5pt; width: 167pt;" width="223"><span style="color: red;">Leg 4</span></td>
<td class="xl78" style="border-left: none; border-top: none;"><a href="https://maps.google.com/maps?saddr=29.700053,%20-95.117839%20%20to:29.748759,-95.080762&dirflg=w" target="_parent"><span style="color: red;">40-Paul</span></a></td>
<td class="xl79" style="border-left: none; border-top: none;"></td>
<td class="xl80" style="border-left: none; border-top: none;"><a href="https://maps.google.com/maps?saddr=29.688668,%20-95.167354%20to:29.6892589,-95.162201%20to:29.6964447,-95.1622778%20to:29.700053,-95.117839&dirflg=w" target="_parent"><span style="color: red;">39-Kim</span></a></td>
<td class="xl79" style="border-left: none; border-top: none;"></td>
<td class="xl79" style="border-left: none; border-top: none;"></td>
<td class="xl104" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="18" style="height: 13.5pt;">
<td class="xl69" height="18" style="border-top: none; height: 13.5pt; width: 167pt;" width="223"><i><span style="color: red;">Relay Miles (Legs)</span></i></td>
<td class="xl81" style="border-left: none;"><i><span style="color: red;">20.9 (4)</span></i></td>
<td class="xl82" style="border-left: none;"><i><span style="color: red;">16.4 (3)</span></i></td>
<td class="xl82" style="border-left: none;"><i><span style="color: red;">17.9 (4)</span></i></td>
<td class="xl82" style="border-left: none;"><i><span style="color: red;">18.0 (3)</span></i></td>
<td class="xl82" style="border-left: none;"><i><span style="color: red;">14.1 (3)</span></i></td>
<td class="xl105" style="border-left: none;"><i><span style="color: red;">14.5 (3)</span></i></td>
</tr>
</tbody></table>
<br />
Versus the plan posted a month ago we had the additional challenge of replacing yet another DOG who had to withdraw due to an illness or injury. As with our prior unexpected personnel withdrawals we were again fortunate to quickly identify a willing and capable experienced runner to fill the void. Last night upon realizing that to avoid the second sleep shift needing to be awoken 90-minutes short of their well deserved sleep allocation (to avoid being charged an extra night's stay by violating the hotel's Noon check-out) I again reshuffled the DOGS' running order.<br />
<br />
I'm quite satisfied with the results, which can also be visualized - with great emphasis on the hilliness of the 30-miles east of Gonzales - via the following customized elevation map:<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik0U3CPyjqfzQDRyI9_1-dDVvb9NqzhhwovhfFwnXau0RtijbLJ-TLoG-dh7vqPhOVj768IGdznBU73EPqNAs1_HPGH6erMAf3MuRgQaAUxi2VZ7Nq6AlqMSRt23-x4x4hj-wvcsJLk8c/s1600/DOGS_Feb_28_Elevation.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik0U3CPyjqfzQDRyI9_1-dDVvb9NqzhhwovhfFwnXau0RtijbLJ-TLoG-dh7vqPhOVj768IGdznBU73EPqNAs1_HPGH6erMAf3MuRgQaAUxi2VZ7Nq6AlqMSRt23-x4x4hj-wvcsJLk8c/s1600/DOGS_Feb_28_Elevation.png" height="442" width="640" /></a></div>
<br />
<b>DOG FOLLOWERS!</b> <br />
TIR runners can have the entire course on your smart-phone, with your own location shown <span class="userContent">(as the blue dot) so that you could always see where
you are relative to the course. This is very helpful both for potentially lost runners, and for the passengers in the support vehicles to follow their runners along<span class="text_exposed_show">:<br /> <br /> 1) Click on the below link (while reading this on your phone).<br /> <br /> <a href="https://www.google.com/maps/ms?msid=208385123618179864865.0004abc20606c5a9f5000&msa=0&ll=29.606894%2C-96.569824&spn=1.640482%2C2.768555" rel="nofollow nofollow" target="_blank">https://www.google.com/maps/ms?msid=208385123618179864865.0004abc20606c5a9f5000&msa=0&ll=29.606894%2C-96.569824&spn=1.640482%2C2.768555</a><br /> <br /> 2) A message may come up about GPS tracking or using your current location... you'll need to accept / ok it. <br /> <br />
3) You should see the TIR route come up on your phone (on your phones
web browser and NOT Google Maps app), but maybe not a blue dot that
shows where you are.<br /> <br /> 4) Touch the little icon near the top that looks like a diamond sign with a turn (to the right) arrow on it. <br /> <br />
5) then a screen with "Directions" at the top should show up. Click on
the icon with the person hiking (this is just to the left of the
bicycle icon, and beneath "Add Destination - Show options")<br /> <br /> 6)
Then touch the little icon with the map with the pointer on it (to the
immediate right of the word "Directions" at the very top)<br /> <br /> 7)
Now, you should be able to see a blue dot at your current location
(representing you!). We now see you, too! Just kidding.</span></span><br />
<table border="0" cellpadding="0" cellspacing="0" style="width: 619px;"><tbody></tbody></table>
Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com0tag:blogger.com,1999:blog-6734734314641145473.post-90085820320956285862014-02-16T18:21:00.002-06:002014-03-08T16:02:49.810-06:00Austin Half Marathon Race Report<div class="separator" style="clear: both; text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTb1HwUph_u61m21hfsRPaoyLojdL_3RLoQ9IKLHQR_3Ty_M8cHUXsh-jGprUcBsKbvVbWX8TCfFJAaTZwTl6WwvR1_zR_05kTguBALWQ_scC2ton5L0DXWoX-4fk9X9QmSxk2iJnkHOE/s1600/austinhalfphoto.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTb1HwUph_u61m21hfsRPaoyLojdL_3RLoQ9IKLHQR_3Ty_M8cHUXsh-jGprUcBsKbvVbWX8TCfFJAaTZwTl6WwvR1_zR_05kTguBALWQ_scC2ton5L0DXWoX-4fk9X9QmSxk2iJnkHOE/s1600/austinhalfphoto.jpg" /></a></div>
<div style="text-align: justify;">
Finished! After this morning's <a href="http://www.mapmyrun.com/us/austin-tx/austin-half-marathon-2-19-12-route-70530196">Austin Half</a>, I was, quite simply, <i>very </i>glad to be done.</div>
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<br /></div>
<div style="text-align: justify;">
My pre-race planning and preparations started well enough, waking-up early enough for my normal Breakfast of Champions (Starbuck's non-fat Venti Cappuccino, Gatorade, yogurt, fruit, and granola.) I arrived at the start corral north of the Capitol with enough time to avoid weaving around the back-of-the-pack runners. My physical condition was acceptable, though clearly nowhere close to my best, as a result of the six-week interruption to my training caused by a calf injury which is now, thankfully, only a painful memory (thanks again, Connie and Sean!) This being the Austin Half Marathon I had intended to do more hill training in preparation, but life got in the way and was only able to do a dozen or so loops around Houston's Miller Outdoor Theatre versus my hoped for Conroe runs.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWRtvDq_hVOaFOSDuVJiIEIUgRmgbOn7AJjGnwYW99mCl00ZnGyT_kC2ZZNJBjhZZdzf-ZwNNRwvq6CeIWfa4Ydhx_6s3v_aMDnkt1ME_uZOrsUDzUSRQ8bh9RVOwhlpPctejp8tqAbHY/s1600/austinhalfelevation.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWRtvDq_hVOaFOSDuVJiIEIUgRmgbOn7AJjGnwYW99mCl00ZnGyT_kC2ZZNJBjhZZdzf-ZwNNRwvq6CeIWfa4Ydhx_6s3v_aMDnkt1ME_uZOrsUDzUSRQ8bh9RVOwhlpPctejp8tqAbHY/s1600/austinhalfelevation.jpg" height="107" width="400" /></a></div>
Despite the reasonable <span style="font-family: inherit;">60°F starting temperature, I didn't factor adequately into account Austin's </span>hills and especially this morning's dripping 100% humidity. These led me to seek to match or improve upon my <a href="http://www.runinamerica.com/2014/01/houston-half-marathon-race-report.html">recent Houston performance</a>, thinking incorrectly that my somewhat improved fitness would overcome the heat and hills. By the eighth mile, running briefly alongside my wonderfully supportive wife inquiring my condition, I was several minutes off my hoped for pace so knew I had to reset to my back-up plan.</div>
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<div style="text-align: justify;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGqbpqJy37HwuUIfbcC45NJfqn6aOhSWbkLcn-6ubqRtwjE2H7R2zdfO7JIurCN9xVH6H9vaO58fZn5Hg_n80lG0w_fMpzSiLN8Y8oIGifROcLXVu_ep9x0dGUryAN-SOCL1iYP1hRP40/s1600/austin.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGqbpqJy37HwuUIfbcC45NJfqn6aOhSWbkLcn-6ubqRtwjE2H7R2zdfO7JIurCN9xVH6H9vaO58fZn5Hg_n80lG0w_fMpzSiLN8Y8oIGifROcLXVu_ep9x0dGUryAN-SOCL1iYP1hRP40/s1600/austin.jpg" height="284" width="320" /></a></div>
Fortunately, I had one! My new plan was to beat two hours total time, thereby to be below 9-minute average pace. However, with continued hills and growing fatigue working against me I knew it would be a close call as I sprinted the final downhill section past the Capitol to the finish line. I just made it with a 1:57:38 time and an 8:58 average pace. Through my inadequate planning I proved myself not to be a sufficiently loyal disciple of Coach Sean Wade, who preaches incessantly - but evidently, not sufficiently! - about the importance of every runner achieving a negative split on each race and training run.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Ultimately, I'm OK with the result. It's being healthy and <i>able</i> to run that's most important; performance is secondary. In the coming days I'll give my body some much needed rest, then will begin my preparations for the Houston Rodeo Run 10K and the always fun Texas Independence Relay!</div>
Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com1tag:blogger.com,1999:blog-6734734314641145473.post-89445719024948244952014-02-12T21:04:00.001-06:002014-02-17T08:01:10.158-06:00RoadNoise Safety Vest Review<div style="text-align: justify;">
Through the organizer of the excellent <a href="http://texasindependencerelay.com/">Texas Independence Relay</a> I found out about the <i><a href="http://www.roadnoise.com/">RoadNoise</a></i>. As is shown in the following video, the <i>RoadNoise</i> is a safety vest with small speakers in the shoulders which allows the runner to safely listen to music while remaining clearly visible. I will use it on the next Texas Independence Relay, as headphones (but not the <i>RoadNoise</i>) are appropriately prohibited as it is run primarily on the shoulder of public roads shared by high speed traffic. </div>
<div style="text-align: justify;">
<br /></div>
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<iframe allowfullscreen="" frameborder="0" height="419" src="//www.youtube.com/embed/5975lM3RJsQ" width="744"></iframe>
</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
To test the product's visibility I wore it after dark while running on the shoulder of the road, observing when approaching vehicles first saw me - evidenced by their moving over or slowing down. I was delighted to see every approaching vehicle do so while at least one hundred yards away. Conversely, in prior evening runs despite wearing a bright yellow running shirt a couple of drivers clearly did not see me - thus proving that bright colors alone do not make a runner visible!</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
While engaged in this experiment I enjoyed music via the <i>RoadNoise's</i> built-in speakers connected through the earphone jack of my iPhone, which is held securely in place in a Velcro enclosed pouch sufficiently large as to accommodate devices up to a Samsung Galaxy 3. I was impressed that the audio quality was not bad, once I set the equalization to "small speakers" (an important item to test on any new speaker system.)</div>
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<br /></div>
<div style="text-align: justify;">
I was also impressed that even with music played sufficiently loud to clearly hear the lyrics that I was still easily able to hear approaching vehicles and pedestrians. So, I have no hesitation recommending that runners try the <i>RoadNoise. </i>Particularly at this time of year, when days are still relatively short yet the improving weather encourages us to go outside, we need to be ultra-cautious with the potentially deadly combination of heavy vehicle traffic and increasingly distracted drivers. </div>
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<br /></div>
<div style="text-align: justify;">
The <i>RoadNoise </i>is well constructed and designed, and its mesh construction does not restrict air flow so allows you to run cool. Note, however, that as its speakers are powered from your device, you will find its battery to drain much more quickly than normal; consequently, be sure to fully charge it <i>before</i> your run. Also, though the <i>RoadNoise's </i>speakers are water resistant, the vest offers no weather protection for your electronic device, so be sure to protect it (I recommend via a clear plastic sandwich bag.)</div>
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<br /></div>
<div style="text-align: justify;">
From my experience exchanging my previously ordered medium, which proved too snug, to a large I found that <i>RoadNoise's</i> customer service is both courteous and prompt. I received neither a promotional product nor an incentive for this review. Bottom line, I highly recommend <a href="http://www.roadnoise.com/"><i>RoadNoise</i></a>!</div>
Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com1tag:blogger.com,1999:blog-6734734314641145473.post-90648718313002561632014-01-19T15:09:00.003-06:002014-03-08T16:10:11.364-06:00Houston Half Marathon Race ReportUp until two weeks ago my running was badly suffering. Beginning two months prior my left calf had suddenly acted-up, forcing me to the sidelines for two weeks. Two weeks later, thinking I was recovered, I ran on a cold and rainy day, and on the thirteenth mile my right calf suddenly screamed with pain, once again forcing me to the sidelines. Worried about my declining fitness, every succeeding two weeks I tested my calf's recovery by attempting a short three mile run, and was increasingly dejected since after only two miles I discovered that my calf was not healed.
<br />
This sad situation continued for six weeks, when I finally sought-out then heeded the excellent advice of Kenyan Way Coach Sean Wade, who recommended that I see his long-time sports masseuse Connie. Doing so proved nearly miraculous, as she unlocked my extremely tight fascia which had been restricting the blood flow and the cellular healing of the injured calf muscle. As a result of her healing touch, in the past two weeks I've been delighted to quickly ramp-up my running distances - with no hint of calf problems.<br />
<br />
With this as my recent backdrop I ran today's Houston Half Marathon intending to run at a conservative pace, as running too quickly would raise the risk of incurring another injury - especially given my loss of endurance resulting from my nearly two month hiatus. I was delighted with today's half-way decent 1:51 time, which while far from my 1:35 personal record proved both calves are fully healed, and I remain on-track to build my endurance towards the Austin Half Marathon in four weeks. Thanks again, Sean and Connie!<br />
<br />
Bottom line, when confronting a frustrating running situation, rendered more-so by endorphin deprivation, don't rely solely on your own judgement. Instead, seek out the council of your more experienced coach or trusted adviser.<br />
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I love the new 2014 Houston Marathon and Half Marathon course! Especially notably, both courses, beginning this year, completely avoid the dreaded Elysian Viaduct, a mile long spectator-free road, ramp and bridge north of downtown that had previously provided runners unsightly views of railroad tracks and down-scale commercial properties. Conversely, the new course substitutes neighborhoods with ample, and always appreciated, spectator support. Great job to RD Brant Kotch and his staff!Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com2tag:blogger.com,1999:blog-6734734314641145473.post-82128307067109174882014-01-18T19:59:00.002-06:002014-02-17T07:52:32.647-06:00Plans for the forthcoming Texas Independence Relay!<div style="text-align: justify;">
Returning again in March I am looking forward to running the <a href="http://texasindependencerelay.com/">Texas Independence Relay</a> (TIR) with team "DOGS" for my sixth (the team's seventh) consecutive year. The TIR is consistently well managed, and I'm blessed to have an excellent group of friends to run this relay race with. It is <a href="https://www.google.com/search?q=runinamerica.com+%22texas+independence+relay%22">always tremendously fun</a>, and I recommend it highly to Houston-area runners eager for a new adventure.</div>
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<div style="text-align: justify;">
In the past several months our team has overcome many significant personnel challenges, resulting from the unfortunate injury or relocation amongst four of last year's twelve DOGS. Fortunately, we were successful at finding strong replacement runners whom we've known for years, so we're all looking forward to another fantastic experience.</div>
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<div style="text-align: justify;">
Listed below is a summary table extracted from my <i>Excel </i>planning spreadsheet with ample stats, additionally showing each leg run with a corresponding <i>Google Maps </i>link:</div>
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<div style="text-align: justify;">
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<table border="0" cellpadding="0" cellspacing="0" style="margin-left: 0px; margin-right: 0px; text-align: left; width: 574px;"><colgroup><col style="mso-width-alt: 7606; mso-width-source: userset; width: 156pt;" width="208"></col>
<col span="6" style="mso-width-alt: 2230; mso-width-source: userset; width: 46pt;" width="61"></col>
</colgroup><tbody>
<tr height="39" style="height: 29.25pt; mso-height-source: userset;">
<td class="xl116" height="39" style="height: 29.25pt; width: 156pt;" width="208"></td>
<td class="xl155" colspan="6" style="border-left: none; border-right: 1.0pt solid black; width: 276pt;" width="366">DON's TRUCK<br />
1st Sleep Shift:</td>
</tr>
<tr height="18" style="height: 13.5pt;">
<td class="xl126" height="18" style="height: 13.5pt; width: 156pt;" width="208"></td>
<td class="xl117" style="border-left: none; width: 46pt;" width="61">Rick</td>
<td class="xl118" style="width: 46pt;" width="61">MarkU</td>
<td class="xl118" style="width: 46pt;" width="61">David</td>
<td class="xl118" style="width: 46pt;" width="61">Janet</td>
<td class="xl118" style="width: 46pt;" width="61">Raul</td>
<td class="xl119" style="width: 46pt;" width="61">Don</td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl123" height="17" style="border-top: none; height: 12.95pt; width: 156pt;" width="208">Relay Miles</td>
<td class="xl90" style="border-left: none;">15.7</td>
<td class="xl91" style="border-left: none;">19.0</td>
<td class="xl91" style="border-left: none;">17.6</td>
<td class="xl91" style="border-left: none;">13.0</td>
<td class="xl91" style="border-left: none;">14.5</td>
<td class="xl92" style="border-left: none;">14.7</td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl124" height="17" style="border-top: none; height: 12.95pt; width: 156pt;" width="208">Prologue Miles</td>
<td class="xl94" style="border-left: none; border-top: none;">1.15</td>
<td class="xl95" style="border-left: none; border-top: none;">1.15</td>
<td class="xl95" style="border-left: none; border-top: none;">1.15</td>
<td class="xl95" style="border-left: none; border-top: none;">1.15</td>
<td class="xl95" style="border-left: none; border-top: none;">1.15</td>
<td class="xl96" style="border-left: none; border-top: none;">1.15</td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl124" height="17" style="border-top: none; height: 12.95pt; width: 156pt;" width="208">Total TIR Miles</td>
<td class="xl127" style="border-left: none; border-top: none;">16.9</td>
<td class="xl128" style="border-left: none; border-top: none;">20.1</td>
<td class="xl128" style="border-left: none; border-top: none;">18.8</td>
<td class="xl128" style="border-left: none; border-top: none;">14.2</td>
<td class="xl128" style="border-left: none; border-top: none;">15.7</td>
<td class="xl148" style="border-left: none; border-top: none;">15.9</td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl124" height="17" style="border-top: none; height: 12.95pt; width: 156pt;" width="208">Pace (cool & flat)</td>
<td class="xl130" style="border-left: none; border-top: none;">8:30</td>
<td class="xl131" style="border-left: none; border-top: none;">8:00</td>
<td class="xl131" style="border-left: none; border-top: none;">8:45</td>
<td class="xl131" style="border-left: none; border-top: none;">11:39</td>
<td class="xl131" style="border-left: none; border-top: none;">9:45</td>
<td class="xl149" style="border-left: none; border-top: none;">8:30</td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl124" height="17" style="border-top: none; height: 12.95pt; width: 156pt;" width="208">Forecast Run Time (h:m)</td>
<td class="xl133" style="border-left: none; border-top: none;">2:17</td>
<td class="xl134" style="border-left: none; border-top: none;">2:35</td>
<td class="xl134" style="border-left: none; border-top: none;">2:39</td>
<td class="xl134" style="border-left: none; border-top: none;">2:34</td>
<td class="xl134" style="border-left: none; border-top: none;">2:26</td>
<td class="xl150" style="border-left: none; border-top: none;">2:07</td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl124" height="17" style="border-top: none; height: 12.95pt; width: 156pt;" width="208">Forecast Pace (Hot&Hilly)</td>
<td class="xl136" style="border-left: none; border-top: none;">8:46</td>
<td class="xl137" style="border-left: none; border-top: none;">8:12</td>
<td class="xl137" style="border-left: none; border-top: none;">9:02</td>
<td class="xl137" style="border-left: none; border-top: none;">11:51</td>
<td class="xl137" style="border-left: none; border-top: none;">10:04</td>
<td class="xl151" style="border-left: none; border-top: none;">8:41</td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl124" height="17" style="border-top: none; height: 12.95pt; width: 156pt;" width="208">Overall Elev. Increase (ft.)</td>
<td class="xl98" style="border-left: none; border-top: none;">528</td>
<td class="xl99" style="border-left: none; border-top: none;">460</td>
<td class="xl99" style="border-left: none; border-top: none;">770</td>
<td class="xl99" style="border-left: none; border-top: none;">285</td>
<td class="xl99" style="border-left: none; border-top: none;">556</td>
<td class="xl100" style="border-left: none; border-top: none;">323</td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl124" height="17" style="border-top: none; height: 12.95pt; width: 156pt;" width="208">Overall Elev. Decrease (ft.)</td>
<td class="xl108" style="border-left: none; border-top: none;">(498)</td>
<td class="xl109" style="border-left: none; border-top: none;">(620)</td>
<td class="xl109" style="border-left: none; border-top: none;">(578)</td>
<td class="xl109" style="border-left: none; border-top: none;">(395)</td>
<td class="xl109" style="border-left: none; border-top: none;">(575)</td>
<td class="xl110" style="border-left: none; border-top: none;">(408)</td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl124" height="17" style="border-top: none; height: 12.95pt; width: 156pt;" width="208">Overall Net Change in Elev. (ft.)</td>
<td class="xl112" style="border-left: none; border-top: none;">30 </td>
<td class="xl113" style="border-left: none; border-top: none;">(160)</td>
<td class="xl113" style="border-left: none; border-top: none;">192 </td>
<td class="xl113" style="border-left: none; border-top: none;">(110)</td>
<td class="xl113" style="border-left: none; border-top: none;">(19)</td>
<td class="xl114" style="border-left: none; border-top: none;">(85)</td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl124" height="17" style="border-top: none; height: 12.95pt; width: 156pt;" width="208">Overall Number of Legs</td>
<td class="xl102" style="border-left: none;">3</td>
<td class="xl103" style="border-left: none;">4</td>
<td class="xl103" style="border-left: none;">4</td>
<td class="xl103" style="border-left: none;">3</td>
<td class="xl103" style="border-left: none;">3</td>
<td class="xl104" style="border-left: none;">3</td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl124" height="17" style="border-top: none; height: 12.95pt; width: 156pt;" width="208">Leg 1</td>
<td class="xl69"><a href="https://maps.google.com/maps?saddr=29.503244,%20-97.444099%20to:29.4961012359905,-97.3850820263377%20to:29.497892,-97.382637&dirflg=w" target="_parent">1-Rick</a></td>
<td class="xl69"><a href="https://maps.google.com/maps?saddr=29.497892,%20-97.382637%20%20to:29.475565,-97.307766&dirflg=w" target="_parent">2-MarkU</a></td>
<td class="xl71"><a href="https://maps.google.com/maps?saddr=29.475565,%20-97.307766%20to:29.5078947374821,-97.2852747816685%20to:29.502434,-97.258967&dirflg=w" target="_parent"><span style="font-weight: 700;">3-David</span></a></td>
<td class="xl69"><a href="https://maps.google.com/maps?saddr=29.702693,%20-96.779388%20%20to:29.691668,-96.703809&dirflg=w" target="_parent">12-Janet</a></td>
<td class="xl69"><a href="https://maps.google.com/maps?saddr=29.691668,%20-96.703809%20%20to:29.69421,-96.63551&dirflg=w" target="_parent">13-Raul</a></td>
<td class="xl73"><a href="https://maps.google.com/maps?saddr=29.69421,%20-96.63551%20%20to:29.705433,-96.540355&dirflg=w" target="_parent"><span style="font-weight: 700;">14-Don</span></a></td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl124" height="17" style="border-top: none; height: 12.95pt; width: 156pt;" width="208">Leg 2</td>
<td class="xl72"><a href="https://maps.google.com/maps?saddr=29.73489,%20-95.686646%20to:29.7821390644673,-95.6683456336439%20to:29.769013,-95.642455&dirflg=w" target="_parent"><span style="font-weight: 700;">28-Rick</span></a></td>
<td class="xl69" style="border-left: none;"><a href="https://maps.google.com/maps?saddr=29.679873,%20-96.905885%20%20to:29.694924,-96.846982&dirflg=w" target="_parent">10-MarkU</a></td>
<td class="xl69"><a href="https://maps.google.com/maps?saddr=29.694924,%20-96.846982%20%20to:29.702693,-96.779388&dirflg=w" target="_parent">11-David</a></td>
<td class="xl67"><a href="https://maps.google.com/maps?saddr=29.748039,%20-95.570891%20%20to:29.750196,-95.497457&dirflg=w" target="_parent">30-Janet</a></td>
<td class="xl72" style="border-left: none;"><a href="https://maps.google.com/maps?saddr=29.769013,%20-95.642455%20to:29.7660779638654,-95.5848834637629%20to:29.748039,-95.570891&dirflg=w" target="_parent"><span style="font-weight: 700;">29-Raul</span></a></td>
<td class="xl72" style="border-left: none;"><a href="https://maps.google.com/maps?saddr=29.750196,%20-95.497457%20to:29.7569068266228,-95.4887732345308%20to:29.7546327336745,-95.4630868810536%20to:29.776307,-95.433856&dirflg=w" target="_parent"><span style="font-weight: 700;">31-Don</span></a></td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl124" height="17" style="border-top: none; height: 12.95pt; width: 156pt;" width="208">Leg 3</td>
<td class="xl67"><a href="https://maps.google.com/maps?saddr=29.718637,%20-95.390556%20%20to:29.710379,-95.339732&dirflg=w" target="_parent">34-Rick</a></td>
<td class="xl74" style="border-left: none;"><a href="https://maps.google.com/maps?saddr=29.74385,%20-95.774765%20%20to:29.73489,-95.686646&dirflg=w" target="_parent"><span style="font-weight: 700;">27-MarkU</span></a></td>
<td class="xl72" style="border-left: none;"><a href="https://maps.google.com/maps?saddr=29.776307,%20-95.433856%20to:29.7616126940382,-95.3826218539819%20to:29.756254,-95.370693&dirflg=w" target="_parent"><span style="font-weight: 700;">32-David</span></a></td>
<td class="xl67" style="border-left: none;"><a href="https://maps.google.com/maps?saddr=29.69309,%20-95.30462%20to:29.69353038220252,-95.28463705995739%20to:29.69546285900809,-95.27209529311223%20to:29.685235,-95.255233&dirflg=w" target="_parent">36-Janet</a></td>
<td class="xl67" style="border-left: none;"><a href="https://maps.google.com/maps?saddr=29.710379,%20-95.339732%20to:29.704516,-95.3106748%20to:29.6961008,-95.3134676%20to:29.69309,-95.30462&dirflg=w" target="_parent">35-Raul</a></td>
<td class="xl67" style="border-left: none;"><a href="https://maps.google.com/maps?saddr=29.685235,%20-95.255233%20to:29.6884284,-95.2502765%20to:29.683114,-95.209235&dirflg=w" target="_parent">37-Don</a></td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl124" height="17" style="border-top: none; height: 12.95pt; width: 156pt;" width="208">Leg 4</td>
<td class="xl81" style="border-left: none;"></td>
<td class="xl67" style="border-left: none;"><a href="https://maps.google.com/maps?saddr=29.756254,%20-95.370693%20%20to:29.751339,-95.363033%20to:29.7216762,-95.3865534%20to:29.7209269,-95.3888668%20to:29.7216323,-95.3904671%20to:29.718637,-95.390556&dirflg=w" target="_parent">33-MarkU</a></td>
<td class="xl68" style="border-left: none;"><a href="https://maps.google.com/maps?saddr=29.683114,%20-95.209235%20to:29.6872802,-95.1684285%20to:29.688668,-95.167354&dirflg=w" target="_parent">38-David</a></td>
<td class="xl82" style="border-left: none;"></td>
<td class="xl82" style="border-left: none;"></td>
<td class="xl83" style="border-left: none;"></td>
</tr>
<tr height="17" style="height: 12.95pt; mso-height-source: userset;">
<td class="xl125" height="17" style="border-top: none; height: 12.95pt; width: 156pt;" width="208">Relay Miles (Legs)</td>
<td class="xl84" style="border-left: none; border-top: none;">15.7 (3)</td>
<td class="xl85" style="border-left: none;">19.0 (4)</td>
<td class="xl85" style="border-left: none;">17.6 (4)</td>
<td class="xl85" style="border-left: none; border-top: none;">13.0 (3)</td>
<td class="xl85" style="border-left: none; border-top: none;">14.5 (3)</td>
<td class="xl86" style="border-left: none; border-top: none;">14.7 (3)</td>
</tr>
<tr height="15" style="height: 11.25pt;">
<td class="xl66" height="15" style="height: 11.25pt;"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl66"></td>
</tr>
<tr height="15" style="height: 11.25pt;">
<td class="xl66" height="15" style="height: 11.25pt;"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl66"></td>
</tr>
<tr height="16" style="height: 12.0pt;">
<td class="xl66" height="16" style="height: 12.0pt;"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl66"></td>
<td class="xl66"></td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td class="xl116" height="17" style="height: 12.75pt; width: 156pt;" width="208"></td>
<td class="xl152" colspan="6" style="border-left: none; border-right: 1.0pt solid black; width: 276pt;" width="366">TIM's TRUCK<br />
2nd Sleep Shift:</td>
</tr>
<tr height="18" style="height: 13.5pt;">
<td class="xl126" height="18" style="height: 13.5pt; width: 156pt;" width="208"></td>
<td class="xl120" style="border-left: none; width: 46pt;" width="61">Paul</td>
<td class="xl121" style="width: 46pt;" width="61">MB</td>
<td class="xl121" style="width: 46pt;" width="61">Kim</td>
<td class="xl121" style="width: 46pt;" width="61">Kath</td>
<td class="xl121" style="width: 46pt;" width="61">Tim</td>
<td class="xl122" style="width: 46pt;" width="61">MarkO</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td class="xl123" height="17" style="border-top: none; height: 12.75pt; width: 156pt;" width="208">Relay Miles</td>
<td class="xl139">19.0</td>
<td class="xl93" style="border-left: none;">18.1</td>
<td class="xl93" style="border-left: none;">18.4</td>
<td class="xl93" style="border-left: none;">15.8</td>
<td class="xl93" style="border-left: none;">17.5</td>
<td class="xl93" style="border-left: none;">14.9</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td class="xl124" height="17" style="border-top: none; height: 12.75pt; width: 156pt;" width="208">Prologue Miles</td>
<td class="xl140" style="border-top: none;">1.15</td>
<td class="xl97" style="border-left: none; border-top: none;">1.15</td>
<td class="xl97" style="border-left: none; border-top: none;">1.15</td>
<td class="xl97" style="border-left: none; border-top: none;">1.15</td>
<td class="xl97" style="border-left: none; border-top: none;">1.15</td>
<td class="xl97" style="border-left: none; border-top: none;">1.15</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td class="xl124" height="17" style="border-top: none; height: 12.75pt; width: 156pt;" width="208">Total TIR Miles</td>
<td class="xl141" style="border-top: none;">20.2</td>
<td class="xl129" style="border-left: none; border-top: none;">19.2</td>
<td class="xl129" style="border-left: none; border-top: none;">19.5</td>
<td class="xl129" style="border-left: none; border-top: none;">17.0</td>
<td class="xl129" style="border-left: none; border-top: none;">18.7</td>
<td class="xl129" style="border-left: none; border-top: none;">16.1</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td class="xl124" height="17" style="border-top: none; height: 12.75pt; width: 156pt;" width="208">Pace (cool & flat)</td>
<td class="xl142" style="border-top: none;">8:30</td>
<td class="xl132" style="border-left: none; border-top: none;">9:00</td>
<td class="xl132" style="border-left: none; border-top: none;">8:03</td>
<td class="xl132" style="border-left: none; border-top: none;">8:04</td>
<td class="xl132" style="border-left: none; border-top: none;">8:21</td>
<td class="xl132" style="border-left: none; border-top: none;">10:00</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td class="xl124" height="17" style="border-top: none; height: 12.75pt; width: 156pt;" width="208">Forecast Run Time (h:m)</td>
<td class="xl143" style="border-top: none;">2:46</td>
<td class="xl135" style="border-left: none; border-top: none;">2:47</td>
<td class="xl135" style="border-left: none; border-top: none;">2:31</td>
<td class="xl135" style="border-left: none; border-top: none;">2:11</td>
<td class="xl135" style="border-left: none; border-top: none;">2:30</td>
<td class="xl135" style="border-left: none; border-top: none;">2:33</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td class="xl124" height="17" style="border-top: none; height: 12.75pt; width: 156pt;" width="208">Forecast Pace (Hot&Hilly)</td>
<td class="xl144" style="border-top: none;">8:47</td>
<td class="xl138" style="border-left: none; border-top: none;">9:18</td>
<td class="xl138" style="border-left: none; border-top: none;">8:17</td>
<td class="xl138" style="border-left: none; border-top: none;">8:21</td>
<td class="xl138" style="border-left: none; border-top: none;">8:35</td>
<td class="xl138" style="border-left: none; border-top: none;">10:18</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td class="xl124" height="17" style="border-top: none; height: 12.75pt; width: 156pt;" width="208">Overall Elev. Increase (ft.)</td>
<td class="xl145" style="border-top: none;">585</td>
<td class="xl101" style="border-left: none; border-top: none;">401</td>
<td class="xl101" style="border-left: none; border-top: none;">427</td>
<td class="xl101" style="border-left: none; border-top: none;">537</td>
<td class="xl101" style="border-left: none; border-top: none;">259</td>
<td class="xl101" style="border-left: none; border-top: none;">399</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td class="xl124" height="17" style="border-top: none; height: 12.75pt; width: 156pt;" width="208">Overall Elev. Decrease (ft.)</td>
<td class="xl146" style="border-top: none;">(433)</td>
<td class="xl111" style="border-left: none; border-top: none;">(462)</td>
<td class="xl111" style="border-left: none; border-top: none;">(527)</td>
<td class="xl111" style="border-left: none; border-top: none;">(575)</td>
<td class="xl111" style="border-left: none; border-top: none;">(361)</td>
<td class="xl111" style="border-left: none; border-top: none;">(443)</td>
</tr>
<tr height="35" style="height: 26.25pt;">
<td class="xl124" height="35" style="border-top: none; height: 26.25pt; width: 156pt;" width="208">Overall Net Change in Elev. (ft.)</td>
<td class="xl147" style="border-top: none;">152 </td>
<td class="xl115" style="border-left: none; border-top: none;">(61)</td>
<td class="xl115" style="border-left: none; border-top: none;">(100)</td>
<td class="xl115" style="border-left: none; border-top: none;">(38)</td>
<td class="xl115" style="border-left: none; border-top: none;">(102)</td>
<td class="xl115" style="border-left: none; border-top: none;">(44)</td>
</tr>
<tr height="18" style="height: 13.5pt;">
<td class="xl124" height="18" style="border-top: none; height: 13.5pt; width: 156pt;" width="208">Overall Number of Legs</td>
<td class="xl105" style="border-left: none;">4</td>
<td class="xl106" style="border-left: none;">3</td>
<td class="xl106" style="border-left: none;">4</td>
<td class="xl106" style="border-left: none;">3</td>
<td class="xl106" style="border-left: none;">3</td>
<td class="xl107" style="border-left: none;">3</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td class="xl124" height="17" style="border-top: none; height: 12.75pt; width: 156pt;" width="208">Leg 1</td>
<td class="xl75"><a href="https://maps.google.com/maps?saddr=29.502434,%20-97.258967%20%20to:29.559092,-97.214749&dirflg=w" target="_parent"><span style="color: red;">4-Paul</span></a></td>
<td class="xl79"><a href="https://maps.google.com/maps?saddr=29.681209,%20-97.008848%20%20to:29.679873,-96.905885&dirflg=w" target="_parent"><span style="color: red; font-weight: 700;">9-MB</span></a></td>
<td class="xl77"><a href="https://maps.google.com/maps?saddr=29.637363,%20-97.130673%20%20to:29.686787,-97.107594&dirflg=w" target="_parent"><span style="color: red;">7-Kim</span></a></td>
<td class="xl76"><a href="https://maps.google.com/maps?saddr=29.559092,%20-97.214749%20to:29.590558364922,-97.2282264458668%20to:29.587598,-97.176547&dirflg=w" target="_parent"><span style="color: red; font-weight: 700;">5-Kath</span></a></td>
<td class="xl76"><a href="https://maps.google.com/maps?saddr=29.686787,%20-97.107594%20%20to:29.681209,-97.008848&dirflg=w" target="_parent"><span style="color: red; font-weight: 700;">8-Tim</span></a></td>
<td class="xl77"><a href="https://maps.google.com/maps?saddr=29.587598,%20-97.176547%20%20to:29.637363,-97.130673&dirflg=w" target="_parent"><span style="color: red;">6-MarkO</span></a></td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td class="xl124" height="17" style="border-top: none; height: 12.75pt; width: 156pt;" width="208">Leg 2</td>
<td class="xl75"><a href="https://maps.google.com/maps?saddr=29.705433,%20-96.540355%20%20to:29.646683,-96.51622&dirflg=w" target="_parent"><span style="color: red;">15-Paul</span></a></td>
<td class="xl76"><a href="https://maps.google.com/maps?saddr=29.646683,%20-96.51622%20%20to:29.568921,-96.465155&dirflg=w" target="_parent"><span style="color: red; font-weight: 700;">16-MB</span></a></td>
<td class="xl77"><a href="https://maps.google.com/maps?saddr=29.568921,%20-96.465155%20%20to:29.589208,-96.378536&dirflg=w" target="_parent"><span style="color: red;">17-Kim</span></a></td>
<td class="xl77"><a href="https://maps.google.com/maps?saddr=29.589208,%20-96.378536%20%20to:29.58998,-96.313783&dirflg=w" target="_parent"><span style="color: red;">18-Kath</span></a></td>
<td class="xl76"><a href="https://maps.google.com/maps?saddr=29.58998,%20-96.313783%20%20to:29.610128,-96.207207&dirflg=w" target="_parent"><span style="color: red; font-weight: 700;">19-Tim</span></a></td>
<td class="xl77"><a href="https://maps.google.com/maps?saddr=29.610128,%20-96.207207%20%20to:29.627227,-96.127382&dirflg=w" target="_parent"><span style="color: red;">20-MarkO</span></a></td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td class="xl124" height="17" style="border-top: none; height: 12.75pt; width: 156pt;" width="208">Leg 3</td>
<td class="xl77"><a href="https://maps.google.com/maps?saddr=29.627227,%20-96.127382%20%20to:29.630532,-96.06282&dirflg=w" target="_parent"><span style="color: red;">21-Paul</span></a></td>
<td class="xl76"><a href="https://maps.google.com/maps?saddr=29.630532,%20-96.06282%20%20to:29.604155,-95.978282&dirflg=w" target="_parent"><span style="color: red; font-weight: 700;">22-MB</span></a></td>
<td class="xl77"><a href="https://maps.google.com/maps?saddr=29.604155,%20-95.978282%20%20to:29.675494,-95.977172&dirflg=w" target="_parent"><span style="color: red;">23-Kim</span></a></td>
<td class="xl77"><a href="https://maps.google.com/maps?saddr=29.675494,%20-95.977172%20%20to:29.690147,-95.899807&dirflg=w" target="_parent"><span style="color: red;">24-Kath</span></a></td>
<td class="xl77"><a href="https://maps.google.com/maps?saddr=29.690147,%20-95.899807%20%20to:29.717345,-95.842746&dirflg=w" target="_parent"><span style="color: red;">25-Tim</span></a></td>
<td class="xl78"><a href="https://maps.google.com/maps?saddr=29.717345,%20-95.842746%20%20to:29.74385,-95.774765&dirflg=w" target="_parent"><span style="color: red;">26-MarkO</span></a></td>
</tr>
<tr height="18" style="height: 13.5pt;">
<td class="xl124" height="18" style="border-top: none; height: 13.5pt; width: 156pt;" width="208">Leg 4</td>
<td class="xl80"><a href="https://maps.google.com/maps?saddr=29.700053,%20-95.117839%20%20to:29.748759,-95.080762&dirflg=w" target="_parent"><span style="color: red;">40-Paul</span></a></td>
<td class="xl82"></td>
<td class="xl70" style="border-left: none;"><a href="https://maps.google.com/maps?saddr=29.688668,%20-95.167354%20to:29.6892589,-95.162201%20to:29.6964447,-95.1622778%20to:29.700053,-95.117839&dirflg=w" target="_parent"><span style="color: red;">39-Kim</span></a></td>
<td class="xl82" style="border-left: none;"></td>
<td class="xl82" style="border-left: none;"></td>
<td class="xl83" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="18" style="height: 13.5pt;">
<td class="xl125" height="18" style="border-top: none; height: 13.5pt; width: 156pt;" width="208">Relay Miles (Legs)</td>
<td class="xl87" style="border-top: none;">19.0 (4)</td>
<td class="xl88" style="border-left: none; border-top: none;">18.1 (3)</td>
<td class="xl88" style="border-left: none;">18.4 (4)</td>
<td class="xl88" style="border-left: none; border-top: none;">15.8 (3)</td>
<td class="xl88" style="border-left: none; border-top: none;">17.5 (3)</td>
<td class="xl89" style="border-left: none; border-top: none;">14.9 (3)</td>
</tr>
</tbody></table>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
For even better visualizations of the route install Google Earth then click:</div>
<ul style="text-align: justify;">
<li><a href="https://dl.dropboxusercontent.com/u/23401807/2014_TIR-DOGS.kml">Here</a> for the customized zoom-in on any leg along the route;</li>
<li><a href="https://dl.dropboxusercontent.com/u/23401807/DOGS_TIR_IN_5_MINUTES.kml">Here</a> for a fun view of our ~36-hour trek compressed to 5.5-minutes!</li>
</ul>
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Here's a great elevation view generated by the very handy GPSVISUALIZER.com tool:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF-98-Kr5u4jDBgbj4UByI8G0iiuCQ2X_7IQGrdfc_m0i1XFmeutgYhjE7QKRLlRFksf0Az6j1N1TGUZ2A0ZFeEq7rCy5PQnaoruubr7s8vfR2knMQyiNqQMSCD9otoBkjtX9gLlTU0xE/s1600/elevation.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF-98-Kr5u4jDBgbj4UByI8G0iiuCQ2X_7IQGrdfc_m0i1XFmeutgYhjE7QKRLlRFksf0Az6j1N1TGUZ2A0ZFeEq7rCy5PQnaoruubr7s8vfR2knMQyiNqQMSCD9otoBkjtX9gLlTU0xE/s1600/elevation.png" height="428" width="640" /></a></div>
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Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com2tag:blogger.com,1999:blog-6734734314641145473.post-73436790730813300172013-03-02T16:46:00.003-06:002013-10-24T07:55:19.929-05:00iSmoothRun iPhone App Review<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUXmGVYSoX8x-1irj0yzKcLoOAInWw8r8sC3ocJ-bh-IDmZ94c1TWcar5TkB9Xx4fnObmTmqtu9hFbtZhdF3oHisnCmX0oJP2u5zwAJq3LDNzxd59WqFmiira3_8nCihqOjpOtcxfzfE0/s1600/garmin310XT.jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUXmGVYSoX8x-1irj0yzKcLoOAInWw8r8sC3ocJ-bh-IDmZ94c1TWcar5TkB9Xx4fnObmTmqtu9hFbtZhdF3oHisnCmX0oJP2u5zwAJq3LDNzxd59WqFmiira3_8nCihqOjpOtcxfzfE0/s200/garmin310XT.jpg" width="162" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"></td></tr>
</tbody></table>
For many years I have been a loyal Garmin Forerunner user. Two years ago, anticipating that I would participate in more triathlons than I subsequently did, I purchased the swim, bike and run friendly Forerunner 310XT.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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This unit, and the two reliable Forerunners which preceded it have played an important part of my running. They provided me consistently reliable feedback during my training runs and races, and allowed me to wirelessly connect through my PC afterward to <a href="http://connect.garmin.com/">Garmin Connect</a> and <a href="http://dailymile.com/">DailyMile</a> (my favorite owing to their excellent runners' network, and the primary repository for my data.)<br />
<br />
Despite this Garmin Forerunner loyalty, lately I have begun testing a new iPhone App, <a href="https://itunes.apple.com/us/app/ismoothrun-pro-gps-pedometer/id410965399?mt=8">iSmoothRun</a>, and in several ways it is a superior alternative. For example, I used it on this morning's <a href="http://www.dailymile.com/people/MarkUlrich/entries/21226404">12-mile Kenyan Way run</a>, and found it helpful in achieving a negative split. I also appreciate its detailed weather information which, with other run parameters, is automatically uploaded from iSmoothRun to DailyMile, a capability which does not exist with Garmin's export facility.<br />
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iSmoothRun makes it easy to export one's complete activity data to
multiple services. History has proven that web services periodically close,
often with no notice. Consequently, a well prepared
runner's best defense is to maintain their data on multiple services, which iSmoothRun facilitates as shown below:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJBUqd84LQvw5ddJKk9aus23GT9WHl97FoDA5XVPBp9HqyjY27Tx8gJYIkAGJDNeI8X5en8-TIVr2OoQNiJ7P_bHONCqcEAoJ99j_tRQVizQWugiFosoYAu4HDRt1cmrWW_QbTU88t3iE/s1600/social_export.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJBUqd84LQvw5ddJKk9aus23GT9WHl97FoDA5XVPBp9HqyjY27Tx8gJYIkAGJDNeI8X5en8-TIVr2OoQNiJ7P_bHONCqcEAoJ99j_tRQVizQWugiFosoYAu4HDRt1cmrWW_QbTU88t3iE/s400/social_export.jpg" width="165" /></a></div>
<br />
My initial concern with iSmoothRun was with its distance measurement accuracy, since deviations proportionally affect calculated pace. After testing both iSmoothRun and the Forerunner side-by-side over several test runs I have concluded that iSmoothRun's measurements are <i>slightly more accurate</i>. The reasons for this are not completely clear, but I suspect relate to the excellent LTE-adjusted GPS measurement data captured by iSmoothRun on my iPhone 5. iSmoothRun consistently measures distances approximately 1.3% to 2% short of the Forerunner, approximately an equal margin that the Forerunner consistently measures certified race distances as excessively long.<br />
<br />
Finding motivation from my iPhone's music playlists I appreciate iSmoothRun's optional ability to play from a playlist while announcing every mile through my headphones my run's data, including the past mile's and overall run's distance, pace and cadence. Though the Garmin Forerunner provides the same information, in dimly lit conditions I have difficulty reading even the large Garmin 310XT screen, so I appreciate being able to <i>hear</i> this information additionally since it is non-interruptive to my running flow.<br />
<br />
Also, I find periodic real-time cadence information to be valuable in
reinforcing my ongoing migration towards a more rapid running cadence. This is helpful both to improve my running efficiency and form. iSmoothRun assists in this regard by conveniently using the iPhone's built-in accelerometer to measure cadence, where-as the Forerunner requires the runner purchase a separate, expensive, and battery dependent shoe pod.<br />
<br />
iSmoothRun's developer has proven responsive to my support e-mails, and open to product improvement suggestions including:<br />
<ol>
<li>When the user has only run one mile, in the announcement say "mile" versus "miles";</li>
<li>In the set-up screen, allow user customization. This would allow, for example, iSmoothRun to include the "Average cadence" text string preceding that numeric value;</li>
<li>In the tabular run report, allow the iSmoothRun user to see displayed *for each mile* both the actual start/finish elevations, and the overall elevation increases/decreases within that mile;</li>
<li>Allow the user to press and hold the select button on their iPhone's headphones to start or stop the run.
This feature is essential in a race or a competitive event since the runner is unable at the moment of crossing the start or finish lines to
access their iPhone, and iSmoothRun's auto-pause feature would not be helpful since the runner cannot slow as they approach the start or leave the finish line area.</li>
</ol>
Until the final item is incorporated into a future release of iSmoothRun, I will continue to primarily rely upon my Garmin Forerunner in races. However, given the many benefits of iSmoothRun over the Garmin Forerunner for training runs, and recognizing that the App <a href="https://itunes.apple.com/us/app/ismoothrun-pro-gps-pedometer/id410965399?mt=8">costs only $4.99</a>, I highly recommend it.<br />
<br />
There are many other important iSmoothRun features beyond those mentioned above. To learn more suggest you visit <a href="http://www.ismoothrun.com/">the developer's website</a>. <br />
<br />
<i>Update (10/24/13):</i><br />
<i>After many months and many runs since this post I exclusively use the iSmoothRun App during training runs on my iPhone in lieu of carrying my Garmin Forerunner. I love it! Incidentally, I noticed on this morning's run that yesterday iSmoothRun issued a major new update to the App which significantly improves upon its appearance, but leaves the core functionality untouched.</i>Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com6tag:blogger.com,1999:blog-6734734314641145473.post-40451337063668496512013-02-23T13:09:00.002-06:002013-02-23T17:36:48.570-06:00Houston's Rodeo Run 10K Race Report<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB_mxn7uetTz9-TNRLYvSjIOhMt0QoEygLtkT9DAXd5qzdMclu3uhPYXx2JP9sAz9yYYxSXnZpG7DFu7_D-ughRWWSkzUWZ7jlFmG9wwihRY6WU3qHafRYJuu9GHnzxchqD5PueFov0WU/s1600/rodeorun2013.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="143" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB_mxn7uetTz9-TNRLYvSjIOhMt0QoEygLtkT9DAXd5qzdMclu3uhPYXx2JP9sAz9yYYxSXnZpG7DFu7_D-ughRWWSkzUWZ7jlFmG9wwihRY6WU3qHafRYJuu9GHnzxchqD5PueFov0WU/s400/rodeorun2013.jpg" width="400" /></a></div>
Every year I run Houston's <a href="http://www.conocophillipsrodeorun.com/EN/Pages/index.aspx">ConocoPhillips Rodeo Run 10K</a>, and I always enjoy it. This year was no exception!<br />
<br />
The primary reason is that the race is always lined with enthusiastic crowds of spectators. The fact that the crowd is primarily there to see the trail riders who follow immediately behind the runners doesn't dampen my enjoyment at all.<br />
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<div style="text-align: right;">
</div>
One of these days I'll figure out running, as despite my presumed expertise in <a href="http://www.runinamerica.com/p/my-races-prs.html">running races of varying length</a> I made several mistakes while running a 45:36 (7:20 average pace), specifically:<br />
<ul>
<li>In the face of the screaming crowd starting the first 5K at a much too fast 6:56 average pace, which revealed itself in the final half pace of 7:46;</li>
<li>Too many warm-up miles (3 versus an ideal 1), run at a get-to-the-start-before-they-begin frantic 8:00 pace versus an ideal 9:00;</li>
<li>Arriving at the race start with less than five minutes remaining which prevented a sufficient cool-down;</li>
<li>Not taking into account my leg fatigue having just six days prior run the <a href="http://www.runinamerica.com/2013/02/austin-half-marathon-race-report_17.html">Austin Half Marathon</a>.</li>
</ul>
In any case, shown below are the trail rider photos that I took from my car on Memorial Drive while temporarily sharing the road. Though my race performance was minimally affected by the resulting delay I am gratified to have had an opportunity to admire close-up these amazing trail riders, as they annually ride to Houston often from hundreds of miles away to kick-off our world class Rodeo and Livestock Show:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh14hgcoU8JhZaagbbm0Y1GCdwVxV5kdjcMyJ0eF5rhhlWjqdlikYSKgEew5kElZ_vOT_YQjxg9Ova-LvdObDEzb3uI-TMlEaNwIFqkYqYFBdjPRgWsMpagEFLOM6ZXFnlVn6vV4rUuWtY/s1600/photo-4.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="408" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh14hgcoU8JhZaagbbm0Y1GCdwVxV5kdjcMyJ0eF5rhhlWjqdlikYSKgEew5kElZ_vOT_YQjxg9Ova-LvdObDEzb3uI-TMlEaNwIFqkYqYFBdjPRgWsMpagEFLOM6ZXFnlVn6vV4rUuWtY/s640/photo-4.jpg" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPRvxHgoerMqJeQbs6t-69mRjf7aVUz60e-lgwvn0H7h9VD4HqlGDC9093nvUXiAkpo9XU1UOgWHIfvW9WXiuWBPqXhcumUh-3xiGmZC8HMsBNFmn3VZkUE1E3fOQ_taEVFXzIelZKUMA/s1600/photo-5.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="398" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPRvxHgoerMqJeQbs6t-69mRjf7aVUz60e-lgwvn0H7h9VD4HqlGDC9093nvUXiAkpo9XU1UOgWHIfvW9WXiuWBPqXhcumUh-3xiGmZC8HMsBNFmn3VZkUE1E3fOQ_taEVFXzIelZKUMA/s640/photo-5.jpg" width="640" /></a></div>
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<br />Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com2tag:blogger.com,1999:blog-6734734314641145473.post-63446502885899696802013-02-17T20:25:00.003-06:002013-02-18T22:57:57.070-06:00Austin Half-Marathon Race Report<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhajZN3Jt8EUU6ysgy7N24IOob6-CkEWaDYVx2MX4D7_HSBSEUJxIK24_7ypayderNd5YIQUNoWc2shBFuuCbOVhjN97Wn3_GPhZrdaLkiyCboZ1U_6LqCSoZPBeI89V1MUX_JiEjxAz7I/s1600/Congress+Avenue+Bridge+During+Marathon.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="314" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhajZN3Jt8EUU6ysgy7N24IOob6-CkEWaDYVx2MX4D7_HSBSEUJxIK24_7ypayderNd5YIQUNoWc2shBFuuCbOVhjN97Wn3_GPhZrdaLkiyCboZ1U_6LqCSoZPBeI89V1MUX_JiEjxAz7I/s320/Congress+Avenue+Bridge+During+Marathon.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Austin's famous Congress Ave. bridge during the 2013 Marathon</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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I have on several past occasions enjoyed running Austin's Full or Half Marathon. Today was absolutely no exception!<br />
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The weather conditions were absolutely perfect, starting in the low 40's, low humidity, clear skies, and essentially no wind. In waiting for the race to begin I was glad to have a sweat coat to keep me warm, as it saved me from the shivers and blue lips of many other 3:20 pace group runners dressed in their running attire.<br />
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It continues to amaze me the amount of body heat that we generate by running! At the start of the race I jettisoned my sweat jacket, and despite only wearing my thin singlet was feeling excessively warm, so I stowed it and ran bare-chested. This wasn't the first time upon doing so in "cold" race weather that I attracted startled glances from the coat and gloves laden spectators, but I didn't care!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHpVVAK7yhqL_lo3WNHe_P5We9MQRvAL7_pioh4rMJ5_1FzpAjbwBambq2jjfSBOyUHy32FJRFMlAls3LJc_sEZVRi0zZ-i4gMnU7LKEi7dLNIRgeXN7yqN_PzawSXtifAa2RcwZn9mww/s1600/Austin+Half+Finish.JPG" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHpVVAK7yhqL_lo3WNHe_P5We9MQRvAL7_pioh4rMJ5_1FzpAjbwBambq2jjfSBOyUHy32FJRFMlAls3LJc_sEZVRi0zZ-i4gMnU7LKEi7dLNIRgeXN7yqN_PzawSXtifAa2RcwZn9mww/s320/Austin+Half+Finish.JPG" width="251" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Just past the finish line, after running 1:39:36</td></tr>
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I ran strongly in my relatively new <a href="http://www.runinamerica.com/2013/02/newtons-motion-stability-trainer-2013.html">2013 Newton Stability Motion Trainers</a>, and they and I felt great. I especially enjoyed the long downhills concentrating on keeping my hips projected forward, maintaining a slight forward lean from the ankles, and allowing my leg turnover - and therefore my speed - to significantly pick-up. It was not surprising to pass many runners while doing so who were maintaining essentially the same leg turnover regardless. This common mistake is discussed in <a href="http://m.runnersworld.com/races/downhill-all-way?page=1">a dated but worthwhile Running Times article</a> that additionally discusses the easy ways to adjust one's pacing strategy with hills.<br />
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Though I did not achieve by four minutes my <a href="http://www.runinamerica.com/p/my-races-prs.html">Half-Marathon P.R. of 1:35</a>, it was set in the ultra flat Chicago course during which my running regimen was of higher volume and more consistent. Nevertheless, overall I completely satisfied as I had a another great race experience, so I highly recommend either the Austin full or half marathon.Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com2tag:blogger.com,1999:blog-6734734314641145473.post-46071250767704437002013-02-17T17:47:00.005-06:002013-02-17T20:53:32.677-06:00Newton's Motion Stability Trainer 2013 Review<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9jeFXZYs4s8GDqRQ9eu5NWW6k7yVmTyjLANf44xLJmOiKgSLwkKrMLEoPq8Ah671j4h3BQi2WvSVaJRcp0eNkieusbQ6WuMgROdzhD3o5qe0nRUAH6Wet6vZ0IBNiN3VHC8y0-mmbTJU/s1600/Newton_Stability_Trainer_2013.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9jeFXZYs4s8GDqRQ9eu5NWW6k7yVmTyjLANf44xLJmOiKgSLwkKrMLEoPq8Ah671j4h3BQi2WvSVaJRcp0eNkieusbQ6WuMgROdzhD3o5qe0nRUAH6Wet6vZ0IBNiN3VHC8y0-mmbTJU/s1600/Newton_Stability_Trainer_2013.JPG" /></a></div>
Newton's new <a href="http://www.newtonrunning.com/shop/men-running-shoes/motion-performance-trainer">2013 Motion Stability Performance Trainer</a> arrived a week ago, and with my loyal University of Illinois alumni blood was happy to see their orange color, especially as the <a href="http://www.runinamerica.com/2012/02/newton-motion-stability-trainer-review.html">prior version of this great shoe was blue.</a> Though my past shoe reviews typically only briefly reference color, in this case it deserves prominence as the 2013 version of Newton's Motion Stability Performance Trainer is minimally changed from last year's model. Besides color, essentially only a softer upper differentiates this year's model - a key feature for sock-less runners (a group which I have not yet joined!)<br />
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With my characteristic confidence in Newton's build shoe quality and fit I have consistently run consecutively since receiving them, including in this morning's Austin Half Marathon - <a href="http://www.runinamerica.com/2013/02/austin-half-marathon-race-report_17.html">with great results</a>. <br />
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In these and other Newton shoes their <i>Action-Reaction</i> technology provides the runner improved speed via better elastic recoil otherwise provided only by the calf and plantar fascia. Particularly late in a half or full marathon when our stride mechanics worsen the benefits of these shoes becomes evident. Bottom line, if you haven't tried a Newton shoe you should give them a spin - ideally from a specialty shoe retailer that allows you a real world (versus treadmill only) running experience.Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com0tag:blogger.com,1999:blog-6734734314641145473.post-68193572041843247872013-02-04T14:02:00.003-06:002013-02-05T07:16:26.346-06:00Pacing a portion of the Rocky Raccoon 100 Miler<div style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEideScTgGxoFfGdJc1i8BVjAHue_mOExrHOBZJ_pV286Za4rvNm7bwoMzS55cyrUqi663_bP08g0wqh8LQhIqrXZcZxPNNIT5m-10uC0VqdpHU3VZU2XspPlHVB70_yQn9LUl_fxxdDudA/s1600/rocky.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="81" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEideScTgGxoFfGdJc1i8BVjAHue_mOExrHOBZJ_pV286Za4rvNm7bwoMzS55cyrUqi663_bP08g0wqh8LQhIqrXZcZxPNNIT5m-10uC0VqdpHU3VZU2XspPlHVB70_yQn9LUl_fxxdDudA/s320/rocky.jpg" width="320" /></a>On Saturday late evening deep in the woods of Huntsville State Park with only my headlamp and a trail map to guide me, I was there to support Tim, a long-time friend and fellow multi-marathoner. At about 10 PM in his 72nd mile we would meet at the Damnation aid station, and I would then run 11 miles with him in the nationally known <a href="http://www.tejastrails.com/Rocky.html">Rocky Racoon 100 mile race</a>.<br />
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While I had run several much shorter 50K's, this was my closest exposure to an ultra distance endurance race far eclipsing anything I had personally experienced. I had already run 13 miles earlier that morning with <a href="http://www.kenyanway.com/Main/Index.php">Kenyan Way</a>, so my legs were feeling the effects despite having had half a day's rest to recuperate. So, it was with massive respect that I witnessed runner after runner gracefully put in mileage with steady legs that made me as an experienced marathoner scratch my head in amazement.<br />
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The Rocky Raccoon organizers wisely only permit pacing support in the runners' final 40 miles of their 100 mile race, which works well since by then the 50 mile runners have largely vacated the Park and its trails. We successfully met at Damnation, and I exchanged pacing duties
with Joanne, another long time experienced runner and friend. Tim and I
ran together for the next three hours, talking nearly continuously in
our normal way discussing a diverse range of topics.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE1L4YbLex-MEVCZNptVjY1INkjgNQy9asEX5XV8DK5F8Q6GixDmK0a5Pb6UD2B5JjjbAh01r86Fv0aJDKrC5GWGs2ZTV2K6U3hXP7Wx8ebBV0aF6TYP9IqRwLqQFKZ2yMsf5jSLN4qRg/s1600/huntsville_state_park.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE1L4YbLex-MEVCZNptVjY1INkjgNQy9asEX5XV8DK5F8Q6GixDmK0a5Pb6UD2B5JjjbAh01r86Fv0aJDKrC5GWGs2ZTV2K6U3hXP7Wx8ebBV0aF6TYP9IqRwLqQFKZ2yMsf5jSLN4qRg/s320/huntsville_state_park.jpg" width="320" /></a> Though Tim was understandably tired (he had been running largely non-stop since 6 AM), he nevertheless showed tremendous strength and running skill. I was particularly interested in his successful technique of walking all uphills while otherwise running for six minutes followed by a brief one minute walk break.</div>
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Having run the beautiful Huntsville State Park during two daylight hour 50K's, I was impressed that the 100-mile runners, in darkness punctuated only by
their headlamps' illumination, successfully navigated the myriad pine tree roots which
thoroughly carpet the trail. Each of the hundreds of thousands of tree roots along the trail creates a
treacherous challenge and puzzle to be solved in a fraction of a second with each foot plant. Any momentary lapse of concentration or glance away from the trail provides the runner countless opportunities to trip, twist an ankle, and fall.</div>
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Tending amazingly and consistently well to the hungry, tired and occasionally injured runners were many volunteers who staff the aid stations that are provided approximately every three miles in the <a href="http://www.tejastrails.com/maps/map_RR100_course.pdf">race's complex circuit</a>. All the runners that I overheard were openly and appropriately grateful to these volunteers, as only through their efforts could the race occur. </div>
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I am proud of Tim that he completed his 100 mile race, narrowly (by less than 30-minutes) missing the achievement of breaking his goal of 24-hours - an amazing accomplishment nevertheless. I was happy to be a part of the group of four running friends who have known and run with each other for many years, and successfully supported Tim through some rough stretches. Simply expressing positivity and engaging conversation with a sleep deprived and exhausted runner is often-times all that is needed.</div>
Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com1Huntsville State Park, 40 Park Ln, Huntsville, TX 77342, USA30.84695 -95.3131359999999865.3249154999999995 -136.62172999999999 56.368984499999996 -54.004541999999987tag:blogger.com,1999:blog-6734734314641145473.post-46734846966907119882013-01-13T13:47:00.000-06:002013-01-14T06:32:33.324-06:00Houston Marathon 2013; My first weather-induced DNF<div class="separator" style="clear: both; text-align: center;">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoxKWyEO8hKDU4xwzfvi2rAPcoFd2hUb2GcW59WNP52DQZNJlsGI5KEcD-jrqnmVnsVcJbYWfnYBXDGFnit8IxoafqdxIwIub6Y0Zo1_xRHMJ9LT8NBwTbHCbHpUWxT2cAlJgP5Gf1niA/s1600/Evening+prior+fretting+over+anticipated+poor+weather.PNG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoxKWyEO8hKDU4xwzfvi2rAPcoFd2hUb2GcW59WNP52DQZNJlsGI5KEcD-jrqnmVnsVcJbYWfnYBXDGFnit8IxoafqdxIwIub6Y0Zo1_xRHMJ9LT8NBwTbHCbHpUWxT2cAlJgP5Gf1niA/s320/Evening+prior+fretting+over+anticipated+poor+weather.PNG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Evening prior's reaction to the Marathon weather forecast </td></tr>
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Like most runners in the week prior to the Houston Marathon I exchanged e-mails with other running friends and fretted endlessly about the expected weather conditions on Sunday morning. In most cases such pre-race anxiety proves over-blown as the weather on race day proves better than had been expected, but this morning's race was the exception since the forecast was optimistic.<br />
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As correctly shouted by a West University spectator at mile twelve, due to the weather the 2013 Houston Marathon is one that all of its runners will long remember. With starting temperatures in the low 40's, and powerful gusty northerly winds between 20 to 30 miles per hour carrying a mix of rain and sleet, despite growing up in Chicago I was ill prepared. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7ZETVC7Idza8Jv_SJROHjglg6ObjTl___HcEoup90IBuZJp-v6DY3oKtG_pn4u-mrYNa4wYSWrZW-ULGnrVkyoPQS96Zjop_Tz3VwcUCdhm5cEGvaQc4wjnvdDrdOO21gfvXNUmHGuSY/s1600/During+race+at+mile+15+%28from+Allison%29.jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7ZETVC7Idza8Jv_SJROHjglg6ObjTl___HcEoup90IBuZJp-v6DY3oKtG_pn4u-mrYNa4wYSWrZW-ULGnrVkyoPQS96Zjop_Tz3VwcUCdhm5cEGvaQc4wjnvdDrdOO21gfvXNUmHGuSY/s320/During+race+at+mile+15+%28from+Allison%29.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mile 15, and close to my DNF</td></tr>
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Though my clothing was warm enough, I had never practiced running long distances while frequently hurdling over large and growing puddles of water on the road surfaces hoping to avoid a premature soaking. Eventually realizing that my efforts to keep my shoes and socks semi-dry was futile, owing to the cumulative effect of rainfall, splashing by adjoining runners, and the periodic necessity to step in puddles up to an inch deep, I did not anticipate the effect of such hurdling on my hip flexors. The hip flexors are the critical muscle which one engages to lift up ones foot and leg during the running gait, and owing to these puddle jumps this critical muscle was excessively used long before mile 26.<br />
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<tr><td class="tr-caption" style="text-align: center;">Mark and Ryan Hall following the Houston Marathon</td></tr>
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In fact, by the time the above picture was taken from a friend at mile fifteen (I'm the middle runner in green) I knew my proverbial goose was cooked. Had I continued to run with my weak and deteriorating hip flexors I would have quickly have had to walk the remaining distance, for which my clothing was inadequate with temperatures by then in the upper 40's. So, I chose to prematurely exit the course (i.e. DNF) at mile 16 since at that point on the course it is the closest possible distance to my home. My wonderful wife kindly picked me up, encouraged me to take a hot shower, then brought me back to the race start. There I enjoyed breakfast and congratulated my training partners and friends Xabier and Kim who had both finished well.<br />
<br />
As a consolation prize, upon returning to the GRB I happened to see a line forming to meet Ryan Hall, which I took advantage of as I have long been a huge fan and supporter. Mentioning my DNF, I was encouraged when Ryan responded "we've all been there" (as I know he has, having himself DNF'd on more than one race.)<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq4BmCf4hmu3Wu0izAykjCGKL4oa0QXM0-I_7RHm1uVbs3ZzKBiyCxOsGMkLxCJ98Yo5-Uk_2AkjKIZXYVJnwKY0TT-lR-GiihzcBT7y2WY3rHdsrP4wt7rCFcU_V4z62CspC5yRuiIZg/s1600/Before+race+with+Laura,+Cortney,+Xabier,+Kim+and+Mark.jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq4BmCf4hmu3Wu0izAykjCGKL4oa0QXM0-I_7RHm1uVbs3ZzKBiyCxOsGMkLxCJ98Yo5-Uk_2AkjKIZXYVJnwKY0TT-lR-GiihzcBT7y2WY3rHdsrP4wt7rCFcU_V4z62CspC5yRuiIZg/s320/Before+race+with+Laura,+Cortney,+Xabier,+Kim+and+Mark.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Laura, Cortney, Xabier, Kim and Mark</td></tr>
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So, in summary, despite the weather it was a great experience. Naturally, I am very disappointed by the weather and the result, but I am lucky to have a set of such good friends and the Kenyan Way training group to help prepare together for future races <br />
<br />
To all of the 2013 Houston Marathon runners, and especially for the many volunteers and supportive spectator along the course, I congratulate you. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq4BmCf4hmu3Wu0izAykjCGKL4oa0QXM0-I_7RHm1uVbs3ZzKBiyCxOsGMkLxCJ98Yo5-Uk_2AkjKIZXYVJnwKY0TT-lR-GiihzcBT7y2WY3rHdsrP4wt7rCFcU_V4z62CspC5yRuiIZg/s1600/Before+race+with+Laura,+Cortney,+Xabier,+Kim+and+Mark.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a></div>
Mark U.http://www.blogger.com/profile/04792726660751354015noreply@blogger.com4