Bayou Classic 10K Race Report

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.

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.

Data: Avg. Cadence: 82, Avg. HR: 167, 57 °F, 12mph E, 88% humidity.

Rodeo Run 10K Race Report, and Polar H7 Bluetooth Heart Rate Monitor Review

Every year the single 10K race that I look forward to the most is the Rodeo Run.  This year again fully met my expectations.

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 Rodeo Run 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.

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 (Kenyan Way 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.

While far from my personal best time I succeeded in protecting my legs for the far more important 200 mile Texas Independence Relay 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.

Polar H7 Heart Rate Monitor Review:

Earlier this week I purchased via Amazon a highly rated Bluetooth heart rate monitor, the Polar H7.  It paired easily with my iPhone 5 and, thanks to it being natively supported by the iSmoothRun App 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 Garmin Forerunner proved helpful via cautioning me against a dramatic increase in exertion seen through a sharp increase in heart rate.  The Polar H7 worked well with the iSmoothRun App, and conveniently auto-uploads afterward to DailyMile and RunKeeper.  Bottom line, while I am new to using the Polar H7, I give it a big thumbs up.

Houston's Rodeo Run 10K Race Report

Every year I run Houston's ConocoPhillips Rodeo Run 10K, and I always enjoy it.  This year was no exception!

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.

One of these days I'll figure out running, as despite my presumed expertise in running races of varying length I made several mistakes while running a 45:36 (7:20 average pace), specifically:

• 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;
• 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;
• Arriving at the race start with less than five minutes remaining which prevented a sufficient cool-down;
• Not taking into account my leg fatigue having just six days prior run the Austin Half Marathon.

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:

ConocoPhillips 10K Rodeo Run Race Report

This morning's race was nice and cool, though a bit too windy for my taste. For the first time I parked close to the finish, then took a bus to the start.  In years past I'd parked four miles from the start, then had a lengthy warm-up and cool-down jog.  My thought this year was that I'd keep my legs fresh by parking close and running just one warm-up mile.  Indeed it was nice jogging through downtown before the race while surveying the parade floats, marching bands, horses and livestock which follow us through downtown immediately after the runners pass.

Once the race began I made my unfortunately all too typical error of pushing the pace a bit too hard in the first mile, and as a result was somewhat disappointed by my positive split (7:01 pace in the 1st 5K and a 7:15 in the 2nd half), and an overall time far from my ideally hoped for P.R..

Nevertheless, I consoled myself afterward by realizing that I'd age-group placed in the top 5% by finishing 11th out of 284 runners. Also, I'd made the right shoe selection as my Newton MV2's felt light, fast and responsive.  Finally, it was nice seeing several running friends, and racing through downtown with hoards of enthusiastic spectators cheering loudly!

For my next race I will sign-up for the Bayou Classic 10K, as it supports Houston's wonderful Memorial Park, avoids the bleak, long and hilly Elysian viaduct, and instead runs out of downtown along the far more scenic and flat Memorial Drive.

Bayou Classic 10K Race Report

Ouch!  That's all I can say after a disastrous 10K this morning in downtown Houston.

In doing cross-training on Tuesday I over-extended my back in one strengthening exercise, so owing to that injury and a very badly bruised toe I took the rest of the week off.  Doing so was a good decision.  Unfortunately, I proceeded to make a very bad decision by running the Bayou Classic 10K this morning despite my back muscles' continued sensitivity.  Nothing against the course, the organizers or my fellow runners, all of which were excellent.

After pushing hard with a 6:38 average pace the first two miles the muscles of my back were unable to hold my posture correctly, which resulted in a significant fall-off in my pace through the finish. After filming the final art car piece and walking gingerly towards my car my back muscles began spasming, which shook me up as I'd never experienced such a thing before. Fortunately I was safely able to drive home, where I was rescued by my wonderful and sympathetic wife who has since been nursing me back to a small semblance of normalcy.  A major lesson (re-)learned: Don't race unless you're absolutely positively 100%, and if you do violate that rule then make it into an easy and slow training run, being ready to walk to the finish on the first signs of trouble.

Incidentally, the above video represents my initial attempt to piece together two videos that I captured initially using my iPod Nano then copied to my iPad 2 for video editing using iMovie.  I've clearly got a lot to learn to better use this great new technology.

2011 ConocoPhillips Rodeo Run 10K Race Report

Rocky Balboa as the Italian Stalion

Who but his amazing likeness, with large boxing gloves, shorts and a shirt identifying himself in bold large letters as "ROCKY", lined-up at the start of this morning's 10K Rodeo Run? Most of the spectators were simply waiting around for the Rodeo Parade which immediately followed the race, so Rocky's presence got their attention - especially as he aped to the crowds with uppercuts and jabs. I appreciated Rocky's antics from my vantage point a few strides behind since the spectators were far louder in applauding for those in his wake.

Nearing the two mile mark, and foolishly thinking that Rocky was weakening I attempted to pass, but with a glare and a quickstep previously reserved only for Apollo Creed in the tenth round he responded. I managed to hold onto my trailing position a few strides behind until just past the half-way point, at which point, thinking of Coach Burgess Meridith, it was me that threw in the white towel.

Climbing the uphill segments of the Elysian Viaduct

One of the causes for my suddenly lowered morale results from an unfortunate aspect of the Rodeo Run and all other races originating from Houston's downtown. The event organizers' unfortunately route runners to the north neighborhoods from downtown via the horrible Elysian Viaduct, a completely unpopulated 1.5 mile long four lane concrete road with two elevated bridges over the decidedly non-scenic Interstate 10, a sprawling commercial district and railroad yards. It was at this point in the race, facing the uphill sections and realizing my inability to cool down (the race temperature was 72F with a very humid 65F dew point) I knew that I'd be unable to sustain the 6:47 average pace which I'd managed in the first half. Though "Rocky" and his fans inspired me in the first 5K, I paid for it in the second half by slowing to a comparatively lethargic 7:31 average second half pace.

Repetition of my long-time pacing problem in hot and humid conditions of excessively ambitiously running the first half followed by a second half melt-down didn't squelch my good feelings after the finish. I immediately met-up with a couple of good friends and after we complained about the weather we partook of some much appreciated post-race nutrition. Sadly, I couldn't find "Rocky", as I'd have shaken his hand and thanked him. In any case, I've got next weekend's Texas Independence Relay to look forward to!

Turkey Trot 10K Race Report

With dread that I saw the weather forecast for the 2010 10K Turkey Trot held this morning, a sizzling 74°F combined with high 85% humidity and 10 MPH southerly winds. As a very poor hot weather runner, and my thoughts on a very funny and apt Hyperbole and a Half sent by my wonderful daughter I had only one unhappy thought - aargh!

Nevertheless, it was great to socialize at the event with several good friends and to support the entirely deserving Sheltering Arms agency. Upon starting the race at an improved location versus prior years I was happy to lead-off the first two miles relatively well. However, despite pouring water over my head in a vain attempt to cool-down at each aid station I was forced both by the heat and the congestion caused by the merging 5K runners to tremendously slow down in the second half. Nevertheless, I had a lot of fun, and was happily surprised to see that I'd finished in 7th place in my age group with a time of 46:57 (5-minutes off my February P.R.)

It's important for me to more profoundly reflect - especially during this time of Thanksgiving  - upon all of the blessings that my family and I have been consistently provided, included in which is the joy, serenity and friendships provided by running. So, during this holiday I wish you and your families the very best!

Cosley Zoo Run for the Animals 10K Race Report

Earlier today I ran the Cosley Zoo Run for Animals 10K in Wheaton, IL. Though the heat and frequent turns were more than expected, I enjoyed the race.

Applying rare discipline prior to and during the race I set my Garmin Forerunner 405's target pace based on my recent 10K personal record pace (6:42/mile), intending to hold that pace for first four miles, then to finish strongly.

Though sound racing strategy, the flaw in my plan was not appropriately taking into account the weather conditions, which unfortunately were quite similar to Houston's last weekend, i.e. low 70°F with 95%+ humidity. Consequently, while I held the first three miles on-target, I faded in the heat with my splits: 6:28, 6:42, 6:42, 6:54, 7:05, then 7:04. Though disappointed with my total time being a minute off my goal, I was quickly mollified upon seeing the results and noting that I'd won my age group and finished strongly otherwise (top 9% among men and top 6% overall).

ConocoPhillips 10K Rodeo Run Race Report!

This morning I had the privilege of running the ConocoPhillips 10K Rodeo Run.  The weather was generally good, with temperatures in the mid 40's, clear skies and relatively low humidity, with the only weather-related challenge being a stiff 10 MPH northerly wind.

Since the popular Rodeo Riders parade immediately followed the race there was a large and supportive crowd which was very motivating.  Hoping to perform well, and cognizant from prior Rodeo Run experiences of problems with congestion if starting further back, I lined-up within five feet of the start line.  As I had never before been within easy sight of the ultimate race winners I observed that group during the immediate minutes before the start, and was happy to see their relaxed collegiality and good cheer.

After the bang of the gun due to my not being obstructed as usual by slower runners, the loud cheers from the crowd, and the wind being at my back I knocked-out the fastest single mile I have ever run - 6:17!  Struggling for breath, however, I realized that I was foolishly allowing my high levels of adrenaline to drive me to an unsustainable pace, so of necessity I backed-off a bit in the second mile, running a more moderate but a still excessively ambitious 6:33.  The third and forth miles were my slowest and most challenging at 6:53 and 6:52 respectively owing to the combination of a strong headwind and significant elevation changes (due to our climbing a very long bridge over a decidedly non-scenic freeway and rail yard).  Upon turning around however, with the wind suddenly being at our backs I ran the fifth and sixth miles more easily, with a 6:47 and 6:48 mile.  Finally, owing to my rapidly growing fatigue it took all of my mental focus to slightly pick-up my pace in the final 0.21 miles to 6:42, and I ecstatically crossed the finish line with a time of 41:36 - a huge one-minute personal 10K record (set at last November's 'Turkey Trot')!

While I was obviously delighted with the race outcome, it is crystal clear that my initial scalding 6:17 mile and too fast second mile prematurely sapped my kick.  Being primarily a long-distance endurance runner most comfortable at the half and full marathon distances I neglected my coach's frequently repeated guidance, i.e. every runner should run the second half of every race or training run faster than their first (mine was 35-seconds slower).  In retrospect, in the initial mile had I glanced at my trusty Garmin Forerunner I could have made an immediate correction to my pace which would have paid dividends later.  Nevertheless, I was otherwise satisified since I did eventually back-down to a still-ambitious, but not excessive level of exertion.

Miscellany/Credit:

• Thanks to the Kenyan Way program and Coach Sean Wade.  Clearly my improved fitness is continuing to pay dividends.  Note: A shout of congratulations to the Sean who despite being 44 won today's overall race with a time of 31:27 (i.e. 5:04 average pace!)  It's rare to have an opportunity to be coached by someone who truely knows and loves their sport; it's even less common to see that knowledge superimposed on a life-long gifted athlete of his caliber.
• Thanks to the Rodeo Run volunteers and the huge Houston crowds for their support and encouragement.
• I happily noted afterwards that per Dr. Jack Daniels predictive correlations today's race result suggests that I should be able to achieve a 3:12 marathon.  While ambitious (my marathon personal record is 3:19) this points to the attainability of the 3:15 personal goal that I've set for April's Boston Marathon.
• Another P.R. on my Newton running shoes - which I continue to swear by on race day.
• Official stats:
• Average pace 6:42.
• Overall: 106/5414 (top 2%)
• Males: 96/2722 (top 3%)
• Division (50-54): 8/246 (top 3%)

10K Uptown Park "Turkey Trot" - Great Experience & P.R.!!!

This morning I ran Houston's Uptown Park 10K "Turkey Trot", and again loved it!  The weather was perfect - temperature in the low 50's, sunny and clear.

I started-out well, with my initial mile, my slowest, at 6:50. From there, with the wind partially at my back the next two miles were my fastest - 6:37 and 6:49. Feeling strong, I turned-around, and held my pace constant the final three miles with a 6:51, 6:52 and a 6:51. Sprinting the final 0.2 miles I finished the race with a 42:34 time (6:49 average pace), which represented a 2-minute P.R., and placed me third in my 50-54 age group!

All in all, a great day!

Misc:

• Per Daniels' Running Formula this result shows my VDOT to be 48.3, predicting a potential Marathon time of 3:16!  Combining this incredible result with my recent Chicago Half Marathon result (which predicted  a full-marathon target of 3:19) I'm feeling more confident with the attainability of my 3:20 goal in the forthcoming Dallas and Houston Marathons.
• Another P.R. in my Newton shoes!

2008 Turkey Trot 10K Race Report!

10K PR!!!! 16th Annual Turkey Trot event, occurring at Uptown Park.

Official result: 43:52 (7:04 per mile), Age Place (50-54): 11/94; Male place: 129; Overall place: 153.

Uptown Place 10K Turkey Trot

Very fun first "Turkey Trot" 10K run.