Houston Half Marathon

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.

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.

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.

Memorial Hermann 10 for Texas Race Report

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.

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.

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.

This is yet another personal record running in Newton shoes! In this case my excellent Newton Motion III's shoes 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.)

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.

Texas Independence Relay Race Report

For my sixth consecutive year I was again honored to run with team DOGs (Disciples of the Order of the Garmin) as we ran the 200 mile Texas Independence Relay.

We lined-up, as usual, in the historic small town of Gonzales, and were excited to be blessed with absolutely fantastic weather.

Along the way, we were treated with some beautiful sights. The bluebonnets, Texas' State Flower, were in full bloom and gorgeous.

 

The rural scenery was breathtaking (photo credit to Jamoosh.)

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. 

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 Tiger Balm, repeatedly self-massaging my calves with with "The Stick", and stretching preceding and after each run.  Miraculously, each of my succeeding four legs (8, 26, 32, and 38)  became easier, and afterward my calves had seemingly become rejuvenated as they felt fantastic - both immediately, and in the week afterward.

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:

Austin Half-Marathon Race Report

Austin's famous Congress Ave. bridge during the 2013 Marathon

I have on several past occasions enjoyed running Austin's Full or Half Marathon.  Today was absolutely no exception!

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.

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!

Just past the finish line, after running 1:39:36

I ran strongly in my relatively new 2013 Newton Stability Motion Trainers, 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 dated but worthwhile Running Times article that additionally discusses the easy ways to adjust one's pacing strategy with hills.


Though I did not achieve by four minutes my Half-Marathon P.R. of 1:35, 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.

TXU Energy 2012 Turkey Trot Race Report

Thanksgiving is a wonderful holiday to celebrate with family and friends, and to recognize the many blessings that each of us have been provided throughout our lives.  The most important blessing is our health, and in that regard I've always been happy to run a 10K Turkey Trot on Thanksgiving morning.  Today was no exception!

I am delighted through my participation in this race to support the Sheltering Arms Senior Services, an excellent service organization.  

Lining up on the course beforehand I was happy to see my friends Allison and Laura, and families with kids.  Instilling fitness as a value in our children is critical, and it's best done in a fun way such as a race as it grabs the kids attention.  While race organizers should have made several more public announcements encouraging slower runners and walkers to line-up at the rear, this didn't bother me excessively this year since I was able to line-up within 20 feet of the start line.

The temperature and humidity was a significant factor in my overall performance, a spectator friendly but competitive runner slowing 64F and 88% humidity.  While I didn't let the conditions unduly affect me initially (I was happy with my first half 6:54 average pace), in the second half I slowed particularly in the 5th mile as my breathing was somewhat strained.  The rabid competitor in me was a bit disappointed in that my overall time of 44:15, (a 7:07 overall pace) was far from my P.R..  However, considering the decidedly sub-optimal weather conditions and the importance of not impacting my highest priority Houston Marathon race, less than two months away, the race was a success.  Happy Thanksgiving!

4 the Park 4-Mile Race Report

Houston's wonderful Memorial Park was devastated by the prolonged drought of 2011.  In the wake of this tragedy Houstonians have stepped-up to support Memorial Park Conservancy's efforts to replant trees and make numerous other Memorial Park improvements.  Consequently, a record turn-out of nearly 3,000 runners ran a well organized four mile race today to raise funds for this worthy cause.

I was initially tempted not to run, but with encouragement from other Texas Independence Relay DOGs runners (the twelve of us collectively had just run 203 miles the prior weekend) I'm glad that I did!

Within the race registration packet was a live tree sapling.  Taking my cue I arrived a bit early to have my moment with nature by planting the sapling in a location which I hope provides it a great growth opportunity.

After chatting with some friends the race began uneventfully, though with the to-be-expected level of frustration caused by far too slow walkers obliviously lining-up at the start line and casually walking shoulder-to-shoulder with their equally clueless slow friends.  This created a frustrating blockade to faster runners hoping for an unobstructed path.  I hope that future Four the Park race organizers announce on the loudspeakers in the fifteen minutes preceding the race's start that slower runners should move back from the start line area.  While such announcements can easily be ignored, at minimum they would serve to alert slower race participants not to walk abreast at the beginning of the race when the congestion is at its worst.

The weather was a bit warm (temperatures in the upper 70's with moderate humidity and a strong sun), but cooler than it could have been been, so I have no complaints.  The volunteers providing fluids and announcing the elapsed time at the half-way point did a great job. 

Afterward, studying my race details the effects of the heat can be clearly seen by my mile splits: 6:42, 6:55, 7:10 then 7:17.  Given the frequent instructions from my Kenyan Way Coach Sean Wade to negative split in each and every race and training run I blame nobody but myself for not properly adjusting my early miles' pace for the warm weather conditions.  Nevertheless, I was happy to finish 6th in my age group, and was delighted that several of my friends had done even better.

The race was fun, as was seeing my friends.  Also, I was glad to have supported a fantastic cause.

Texas Independence Relay Race Report

The 2012 Texas Independence Relay was very tough. It demanded perseverance, sacrifice and planning. It required caring for other teams' heat-stricken runners, overcoming sleep-deprived short tempers and running strongly despite soaring heat and high humidity.  It necessitated patience and understanding when two team members (myself unfortunately included) became temporarily disoriented and lost the team valuable time.  Nevertheless, in the DOGs' five year history running the Texas Independence Relay we achieved our best placed outcome thus far, second place in our Mixed Masters Division!

Team DOGs at the Bastrop start: Clark, Janet, Mark, Dave, Xabier, Kim, Tim, Rick, Carsten, Laura, Paul and Mary Beth

The Texas Independence Relay's unprecedented late March start was caused by the organizer's inability to obtain support from the race's historically chosen start in Gonzales.  Bastrop was selected, which proved fortuitous as despite the string of calamities it has suffered in the past twelve months - unprecedented heat, record drought, unquenchable fires and a road destroying flood - it welcomed the TIR runners and amply revealed its rustic charm and beauty.

I ran my first leg of 6.41 miles at a 8:22 pace.  I made this leg unnecessarily tough by running the first two miles at an absolutely ridiculous 7:20 pace, insane considering the 89F temperature, dripping humidity, and baking sun reflecting off the softening black asphalt which gave the perception of 100F temperatures.  Too much adrenaline and excitement turned my non-existent pacing strategy into an unintended exercise in masochism, and thus my toughest TIR leg ever.

I wasn't alone in my misery.  Runners dropped around us like flies, as ambulances arrived at nearly every late afternoon exchange point while paramedics rushed several other team's heat-stricken runners to the hospital. We felt sorry for the numerous inexperienced runners who were neglected by their teams and left to fend for themselves with no fluid support or assistance.  While we took many unsupported runners under our wing to provide them cool fluids and a cool space to recover, we hope that in coming years these teams better attend to their runners' needs - particularly in extreme weather conditions.

During our vehicle's rest shift we enjoyed a tasty baked BBQ chicken and baked potato dinner and managed an all too brief four hour sleep when we were awakened with word from our leader Paul: "We've got a wounded DOG."  Startled by the news that Tim had pulled a hamstring, and that Paul had of necessity run Tim's third leg, Janet and Laura came up with a great plan.  Janet would give her short two mile leg to Xabier, she would take Paul's four mile run and I would take Tim's six miler.

With this sorted out I ran my 2:30 AM five miles leg at a much better 8:03 average pace.  It was surreal to have my headlamp illuminating a narrow cone of light in front but otherwise enveloped by a dark shroud of total silence.  With half a mile to go I saw a runner ahead, whom I made my mission to pass.  With one hundred yards remaining before the exchange he heard me approaching, so we sprinted headlong towards the exchange with both teams cheering loudly.  Narrowly missing passing him in the final yard I shook his hand afterward and thanked him for providing a great motivating target.

At dawn on Sunday I ran my third leg of 6.8 miles with a disappointing 8:59 average pace.  This was unfortunately the result of my inattention to the trail which caused me to temporarily got lost in George Bush Park, wasting five minutes asking for help.  Strangely, the much lower 74F temperature was fully offset by the still early morning air and the 100% humidity, so the combination actually felt hotter than the final leg run in the late afternoon's heat.

I ran the remainder of the leg with Dave, a first-time TIR runner from Austin. He shocked me by indicating that on Saturday afternoon he had literally counted ten separate runners picked-up by paramedics owing to the heat. I have no idea if Dave's count was accurate, but regardless it occurred that similar to what the organizers of the Houston and Chicago Marathons have implemented with posted heat advisory notices that the TIR organizer should similarly consider post written notices under adverse conditions. This might be done inexpensively and effectively at the exchange points; under hot conditions such sheets would caution runners of the symptoms of heat exhaustion, heat stroke and hyponatremia, and remind them of their simple preventative measures.

Finally, on Sunday's early afternoon I ran a tough 6.04 mile leg with a very good 8:05 pace. I'm glad I had volunteered to take Tim's final leg, as it proved my best.  Despite 86F temperatures, a 74F dew point and a strong sun the combination of a wonderfully supportive team providing ample cold water and Gatorade along the route every mile, a gentle breeze, the privileged feeling from the Pasadena police blocking major street intersections upon my arrival, and the knowledge that this was my final leg allowed me to give it my all.

The DOGS successfully overcame the many obstacles we faced and we achieved our highest Mixed Masters Division ranking of second place with a time of 28:59, an 8:34 overall average pace over the 203 mile course. This result was noteworthy in that we had narrowly beaten the third place team in our Division by only seven minutes, a mere 0.4%, or just two seconds per mile!  Thanks to team DOGs for another great race - the team's fifth successful year!!

Afterward, relaxing with the team at the Monument, my friend Carsten kindly took a great picture which revealed just how happy I was after our challenging yet rewarding race.

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.

Houston Marathon Race Report

In this morning's beautifully cool weather conditions I was a bit disappointed that I'd struck too ambitious a goal by seeking to re-Boston Qualify with a time of 3:35 or better. However, considering that my training was interrupted due to a minor injury during three pivotal weeks I'm generally okay with outcome, especially as I broke 4-hours via my 3:51:14.

Everything went according to plan for my nutrition and hydration, where I drank Gatorade to thirst. For nutrition, I consumed one tablespoon of chia seeds mixed pre-mixed with one Succeed S!Cap electrolyte capsule every five miles. Additionally, every four miles I had one Roctane.  I've taken Roctane for years, and experimented with chia this training cycle, and them both with absolutely no problems.  I'm thinking of tweaking this only slightly next marathon, potentially increasing the frequency of Roctane to about every 3.5 miles.

The big surprise for me was seeing the massive congestion associated with running with the 3:30 pacing group in the first ten miles. I've successfully run with pacing groups in the past, and I can only attribute today's problems as due to the comparative huge popularity of this particular pacing group, along with the full marathoners being merged with the half-marathoners through the tenth mile.  As such, we constantly passed slow full or half marathon runners who'd started excessively fast. As they slowed they were oblivious to faster runners such as ourselves attempting to pass, which forced us to constantly inefficiently weave back and forth.

After six miles of this frustration, Allison, a Kenyan Way friend, and I got in front of the pacing group. Unfortunately, I then made the mistake of allowing my ambition to over-ride my better judgement and experience, as I proceeded to run a minute too fast via a 1:44 half.

Inevitably, I then paid the price, as despite running the first 18.7 miles at an average 8:05 pace, the final 7.5 miles' slow-down killed my overall time goal, as I ran them at a comparatively glacial 10:25. Oh well! I'm consoling myself by at least having prevented the energy collapse from being total, and at least showing an ounce of wisdom by slowly running in the final miles. This is an improvement, from my prior recent marathons where I'd foolishly set an even more ambitious 3:10 goal, then compounded that mistake by not adjusting my goal pace until I had completely run out of energy, and was forced to walk it in. So, while pacing remains a puzzle that I obviously haven't cracked, I think I'm getting a bit better.

CB&I Sprint Triathlon Race Report

Only 500 meters in an open water Woodlands Lake swim to start the CB&I Triathlon. That's all. However, looking out over the seemingly far longer course, and the numerous individuals struggling to swim the distance, I had to admit to some nervousness since I'd never swum an open water competitive event.

To give myself encouragement I reflected on my high school years in the swim team, where 500 meters wasn't even a warm-up, and of my earliest swimming success when at age 12 I'd first swum a mile across a Wisconsin lake to earn a Boy Scout medal. With those thoughts, after strapping on my goggles and donning the swim cap appropriate for my group I waded into the very murky warm water with 102 others, and at the sound of the horn took off. After a few strokes in a flurry of white water I was surprised to bump into two swimmers on my left, and realized that owing to my being a right handed, and being stronger on that side, I was veering left with each stroke. Fortunately I realized the problem and compensated somewhat through paddling harder on the left side then popping my head up every four strokes to spot the next buoy and adjust my direction (later, a more triathlon-experienced friend advised that I alternate breathing between the left and the right side, as by doing so I'd swim a far longer distance between necessary buoy sightings). A slow thirteen minutes later I climbed out of the water, dried my feet to put on my bike shoes, strapped on my helmet and began the bike leg.

In the two years since my only prior triathlon I'd modified the pedals on my bike such that my bike shoes clip directly to them. This resulted in improved peddling efficiency, which became evident as my average speed was faster despite training far less, and the fifteen miles passed uneventfully. Nevertheless, I took away three bike-related lessons learned: 1) Increase my bike training, since that activity forms by far the largest percentage of my overall time; 2) Maintain a more aerodynamic forward lean via resting my forearms on the Aerobar; 3) Hydrate more.

I then began the 5K run, and after first satiating my extreme thirst I quickly picked-up the pace and was happy to run well despite the high humidity and temperature climbing into the lower 80's. Immediately after crossing the finishing line the race organizers provided a fantastic post-race food and meet/greet area, and I especially appreciated a convenient tent for the athletes to print their results, which were: Swim: 13:12 (my weakest event, #551); T1: 4:11; Bike 50:06 (#510); T2: 4:33; Run: 22:42 (strongest event, #111); Overall: 1:35:45 (#479/749; M50-54 group: 35/54)

The CBI Tri is a well managed and fun event, which I intend to compete in again - and do much better with significantly increased swim and bike training and practice.

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.

Texas Independence Relay Race Report

This weekend I had the pleasure of running the Texas Independence Relay, where as part of a 12-person team we had an absolutely fantastic experience collectively running non-stop for 203 miles under 27 hours from the relay start in Gonzales, Texas to the San Jacinto Monument. Click here to view the photos, or see below for the video.

We were overjoyed and inspired to have our fellow team member and recent cancer survivor friend Rick join us.  He demonstrated incredible determination, courage and strength to overcome his daunting health challenges and to demonstrably bounce back by running amazingly strongly each of his legs. Collectively, our team shattered our prior record by knocking an hour off our prior best cumulative time (the team had run the TIR on three prior occasions)!

A special shout-out of appreciation to Colin Hayes whose musical talents in creating his running-oriented song collections were much appreciated by the entire team. In preparing for the race I burned to audio CD both of his excellent running parody song collections, which were a huge hit during the frequent waiting around for the next runner that's an essential part of the road relay experience. Learn more about Colin and his entirely self-created collections via his entertaining blog at: http://resurrectedrunner.blogspot.com/.

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!

Houston Half Marathon Race Report

This morning's Aramco Houston Half Marathon and Chevron Marathon was certainly unusual, primarily owing to the weather related anxiety surrounding it! As a weather-obsessed runner, throughout the past week I frequently checked Houston's weather forecast and was frustrated with the its wild oscillations, from an initial near-perfect prediction to the final 80 - 100% chance of rain with a significant likelihood of thunderstorms and lightning.

Anticipation of lightning justifiably caused the Houston race organizers to scramble, to enhance their contingency plans and to release a map of shelter-in-place locations were lightning to be sighted within 10 miles of the course. Having years ago come within 100 yards of a lightning strike and realizing its tremendous danger to runners I fully support the race organizers' efforts, if for no other reason than to heighten awareness.

Fortunately, this preparation was not tested. The race started as planned at 7 AM since no lightning was sighted within 100 miles. However, the ongoing light rains caused wet and slippery conditions, which combined with starting temperatures in the low 60's and the near 100% humidity the race was appropriately put in the "Yellow" Heat Advisory status. This was justified as I've found correlations which point to a necessary heat stress related slow-down amongst marathon/half-marathon runners when:

• The average race temperature plus the dew-point is more than 120°F (this morning's was 65°F+60°F=125°F). Consequently, a reduction of ~20 seconds per mile was warranted as this slow-down was ~5°F above 120°F.
• The average temperature in degrees Fahrenheit is over 55°F. A recent study found that in general marathoners slow by 19 seconds per degree for temperatures above this level. While quite simplistic (since it ignores both humidity and the runner's average pace), using today's average 65°F would translate to an 8 seconds per mile slow-down.
  

So, given this weather-adjusted expectation how did I do? Well, as I tend to run much hotter than other runners (evidenced by my running the Chicago Marathon two years ago and sweating profusely despite temperatures in the mid 30's and being bare-chested) my slow-down was more pronounced. In the first 10K I was generally on-target with a 7:17 pace, however as the heat got to me I slowed to finish with a 1:43:55 - approximately 45 seconds per mile from my optimistically hoped-for P.R.. Nevertheless, considering the high humidity and the difficulty obtaining traction on the wet roads I was satisfied.

Moving on, consistent with Sean Wade's advice the next stage of my training will focus on improving my running form and my shorter distance race performance. In this regard next week I've got an appointment for a "basic biomechanical and gait analysis" from a bioengineering wizard with Memorial Hermann's Sports Medicine Institute. I'm looking forward to it and the follow-up strengthening and stretching exercises, which I will incorporate with my ongoing Kenyan Way training.

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!

San Antonio Marathon Race Report

The weather gods would have had to work even harder to make conditions for the 2010 San Antonio Marathon any better. It was cloudy with moderate winds and the temperature was in the 50s.

As this was my first San Antonio and Rock & Roll Marathon I deliberately didn't run with my normal iPod so-as to better appreciate the music and interact with spectators and fellow runners. This worked out quite well, and the groups along the course were quite good - especially a blues band playing at the half-way point.

The San Antonio Marathon logistics were excellent, far better than the numerous MarathonGuide.com complaints from runners whose primary gripe was the former starting location requiring frequently delayed busing (now solved with the new downtown start). The course continues to include great scenery including the Alamo, though I was a bit disappointed with sparse spectator support for many late marathon miles owing to the remote municipal airport routing. My worries of elevation changes along the San Antonio course proved to not be a non-issue, though they were larger than Houston's pancake flat terrain and comparable to Dallas White Rock's (and nowhere close to the very technical and challenging Austin course).

As to my performance... well, I was very disappointed. But, I learned some good lessons through the experience.

I felt good on the morning of the race, albeit with some lingering sniffles from a nasty cold that I was nearly over. As such, I decided to line-up with the 3:15 pacing group hoping they'd guide me to a 4-minute P.R.. The pace group leader Derek was very good, and he held the group to generally consistent 7:20 splits, which I was able to hold onto without a problem until the 16th mile when the 'wheels fell of the wagon'.

At that point, quite unexpectedly and very suddenly I bonked very hard. Within a quarter mile I suddenly felt very hot and began to feel a bit lightheaded - as I had in the Chicago Marathon five weeks previously when I'd similarly bonked shortly after the 20th mile marker. I immediately slowed down hoping that I'd get my Mojo back, as I had somewhat demonstrated in Chicago's late stage while approaching the Grant Park finish. However, no dice; my proverbial goose was cooked.

In my emotional let-down in the remaining 10 mile walk to the finish line watching stronger and better paced marathoners quickly pass I briefly thought of calling it quits and DNF'ing my first race by jumping into the sag wagon. I didn't and was glad. I really wanted the medal, and am now glad to have it! While I hope I'd not hesitate to DNF should medical issues necessitate, I knew my problem was ultimately simple glycogen depletion caused by poor preparation and bad race execution.

During my long walk, where I was only briefly able to jog slowly for brief quarter-mile segments, I was glad that I didn't have my iPod since it forced me to interact with the incredibly supportive San Antonio spectators. I also talked extensively with numerous other runners whose bad fortunes matched mine, and was encouraged to find many first time marathoners who were enjoying their inaugural runs. While walking-in to a discouraging 4:32 finish, I genuinely enjoyed the race, though immediately began plotting how to avoid a similar fate.

In retrospect I believe that my undoing was several-fold:

1. While I'd shaken the worst of the very bad cold that I'd picked-up only four days before the marathon, my body's energy reserves in the preceding days were spent fighting the cold virus - versus storing glycogen energy reserves as ideally occurs during a taper.
2. My most recent marathon in Chicago was only five-weeks prior to San Antonio's. While I'd shown remarkably resiliency in the past (most recently in January with an even shorter four-week delay between my Houston and Austin P.R. Marathons) the difference was that unlike Chicago I hadn't bonked Houston. As such my legs had felt great afterward allowing me to train well through both Houston and Austin without a hiccup in training to either (conversely, in the five weeks preceding San Antonio I only had one good 12+ mile training run which was itself lacking through only being 16 versus the ideal 20+ miles.)
3. Once again my ambition on race-day got the better of me. Deluding myself into the conviction that I was ready to slam another P.R. I ignored my wife's good advice (and doubtless Coach Sean Wade's, had I asked) to choose a slower pacing group then target a negative split late in the race.

So, as the bottom line on this day after the marathon, though facing worse-than-normal body and muscle aches I'm truly very glad that I ran the San Antonio Marathon and highly recommend the course (comparing Texas Marathons I'd still list Houston's as the very best, followed by San Antonio, Dallas White Rock then Austin.) I learned, and re-learned, some lessons along the way and I hope to be ready for Houston - now only 11-weeks away.

Here's an apt post marathon day humorous video well describing my current situation:


Finally, here's a great article by Matt Fitzgerald on the inherent challenge to appropriately pace a marathon, even for very experienced marathoners.

Post Script: After the race was completed I discovered that several hundred runners who began the race a few minutes behind me were held-up by an unscheduled train by as much as three to four minutes. I was contacted by the race organizers afterward asking me whether I was held-up by the train, and if so by what length of time. Naturally, I responded that I wasn't held-up at all, so was very surprised earlier this week when I was informed that my finishing time was adjusted by subtracting four seconds (evidently a mathematical calculation was made for all runners using their potentially train-interrupted first 5K split versus their 5K to 10K split.) While this approach is probably the most defensible methodology it obviously over-estimates  runners' train-induced delay for those individuals like myself who in fact were not delayed (as most individuals in Corrals 1-3 were not), and for those individuals who attempted to make-up for lost time and therefore ran significantly faster afterward. Given the alternatives of denying individuals a hard-fought P.R. or B.Q. by under-estimating the train delay I guess the organizers have made the right decision - but the whole thing just rubs me the wrong way, and I sure hope trains are stopped in the future! 

Chicago Marathon Race Report

I tapped my running watch as I quickly crossed the half-way marker of the 2010 Chicago Marathon, happily noticing my half-marathon split of 1:35:14. This was right where I'd hoped it would be, and I was impressed that had the race just ended I would have easily set a new half-marathon personal record. However, my confidence was fading with the sweat pouring down my back and I was beginning to question my judgement in joining the team.

The day had started well. After my wonderful wife dropped me off at Grant Park I had ample time to prepare. Standing next to the beautiful Buckingham Fountain I contemplated the great city and reflected favorably on my prior four Chicago Marathons. I was happy that I'd avoided last year's nearly calamitous late arrival to my assigned starting corral, so had ample time to meet the 3:10 pacing team leaders and the other runners who shared my goal. I felt comfortable with the team since the leaders were extremely experienced and as its members were generally runners like myself - Boston qualified marathoners with comparable prior finishing times.

With growing excitement and the sound of the starting gun ringing in our ears we excitedly began our race. After two miles of the expected weaving around erratic and suddenly slowing runners I felt comfortable with the team as it assumed its 7:15 pace. My breathing was in control in the morning air, and I successfully repeated my mantra to relax. However, beginning at the second fluid aid station I noticed the pacing leaders dramatically speeding-up afterward for a mile which was both annoying and somewhat worrisome. Ultimately I accepted their approach comforted that if I remained with them through the half that I could then drop away and self-manage a 7:35 pace through my hopeful P.R. finish.

Despite my doubts upon crossing the half I successfully followed exactly that strategy until just after the twentieth mile. At that point the strong sun and climbing temperatures - ultimately reaching a brutal 80°F - exacted their harsh toll. I was astounded to see just how quickly my apparently inadequate consumption of fluids and electrolytes caused me muscle cramps, a headache, lightheadedness and general weakness - which in combination forced me to a walk.

In retrospect it was fortunate that I yielded to these symptoms. During the subsequent miles walking through the remaining aid stations and slowly jogging between them I drank amply and took some extra Succeed Electrolyte Caps to restore my fluids and electrolyte deficit, and began feeling much better. Upon seeing the 3:30 pacing team pass I sped up in the final mile and ran through the finish line to the loud shouts from the crowd of tens of thousands. Though disappointed with my 3:38 time I was happy to finish healthy and to learn many lessons:

1. When the predicted temperature plus dew-point is more than 120°F (Chicago's became 80°F+50°F=130°F) to back-off my target pace by at least 20 seconds per mile per 5°F above that point;
2. A recent study found that marathoners slow by 19 seconds per degree over 55°F. As the average temperature was predicted to be 74°F, which translates to a six minute slow down, I should have reset my goal finishing time accordingly; 
3. Not to allow worries of losing the pacing team to inhibit my:
• Obligation to fully satiate my thirst (in retrospect I should have drunk three versus two cups though most of the aid stations); 
• Consuming electrolytes per my prior hydration and fueling plan.

Nevertheless, despite the weather induced mis-judgement I had an absolutely great experience, and highly recommend the Chicago Marathon!