Tuesday, October 29, 2013

Race Recap: Evergreen Pumpkin Run 10 Miler

This Sunday, October 27, I ran the Evergreen Pumpkin Run 10 Miler in Jacksonville, Florida, and it was actually the first race I had run since the Castaway Cay 5K during my Disney Cruise earlier this year. The reasons why I've held off on racing are simple:
  1. I didn't travel anywhere in the last four months;
  2. During that timeframe, there weren't any local races that started at 5:30am, and that is the only time I ran during the ridiculously hot Summer months here in Florida.
But boy was this weekend different in an awesome running weather type of way! But let me get to that in a minute.

For me, some race stress actually started to kick in on Saturday night because as an avid Red Sox fan, I was conflicted between staying up to watch World Series Game 3 or being a responsible runner (who happens to be coming off an injury) and getting a good night's sleep before taking on what would be my longest race to date. Actually, it was my first double-digit-miles race. I ran a 15K earlier this year, but that was "only" 9.3 miles, so in retrospect, this Sunday was a pretty big deal!

Anyway  - back to the story - when the Red Sox fell behind 4-2 late in the game, I decided to go to bed; however, I texted a friend and told him to text me back only if the Sox had the tying and/or go ahead runs in scoring position. Well, an inning later the Sox threatened, he texted, the Sox tied the game, and I ended up staying awake for the rest of the contest...which didn't turn out as well as I would have liked in the end. In hindsight, I guess I should have just stayed in bed...oh well.

So after watching the Sox lose, I went back to bed and ended up getting a whole four-and-a-half (maybe 5) hours sleep before getting up at around 5:00am for the 8:00am race. After a couple cups of coffee, a bagel with peanut butter (my pre-race favorite), and some water, I did some Trigger Point massage therapy on my lower legs, bundled up a bit, and was in the car around 6:30-ish.

Bundled up? What do you mean by bundled up, Floridian?

Well, it turns out that it was in the low 50s when I woke up - Nice! - and was forecasted to be in the high 50s/low 60s for the race. To a Floridian who has been running in temps in the 70s and 80s with humidity in the 90s (before the sun comes up, mind you), that is absolutely IDEAL running weather.

So by the time I got to the race site (around 7:20), I picked up my timing chip (the shoelace chip), made sure the porta potties were in working order, mulled around for a little bit, had some idle chit chat with other runners, and then made my way over to the starting line.

By the way, all of this took place in a cemetery! Cue Puddy from Seinfeld - Yeah, that's right....a cemetery.

The Evergreen Pumpkin run - which actually consists of a 10 Miler and a 5K - is a run that makes its way through Jacksonville's Evergreen Cemetery, which is a beautiful old venue with majestic oak and magnolia trees canopying the paths and roadways. The route itself was pretty interesting, with quite a few twists and turns; but the signs marking the journey were clear, and there was never any doubt about which way to go. Oh, and by the way, we didn't trample on anyone's graves...all running was done on asphalt paths and roads, so the chances of a Poltergeist movie breaking out were slim to none.

But it was certainly an adventure...


From my Garmin Connect
Anyway, before embarking on this journey, I had a race plan. You see, the only reason I was running this race was to get myself a better corral placement for the 2014 Walt Disney World Marathon, which requires a 10-Mile qualifying race (the 9.3 miler "missed it by that much"). As such, I just wanted to go out and run a decent "slow and steady" training-pace (12-minute-mile) race in order to move up a handful of corrals at Disney.

But remember when I said that the weather was just perfect for running? Well...

At the race's start, I definitely stuck with my plan. I ran the first mile at an 11:50 pace, and I was just enjoying the scenery, as well as the company of my fellow runners...although, to be honest, I wasn't actually talking with anybody because I was listening to some good running music.

But although I didn't pay close attention at the time, when I looked at my splits (at every mile) on Garmin Connect after I got home, I realized that with the exception of Mile 5, I got faster and faster as the race progressed. As I look back, it was just that I was having such a good time running through a beautiful venue in perfect running weather, I just happened to move faster and faster as the race progressed.

Somewhere around Mile 8, I hammed it up for the camera person who yelled that it looked like I still had a lot of spring in my step...and she was right!


Feeling Great around Mile 8!
In fact, for each of the last five miles, I was able to achieve negative splits (I think I'm addicted to negative splits); and my 10th mile actually turned out to be my fastest with a 9:55 pace, which must be why I found myself smiling at the finish!

What a Fun Race!

In short, I had a blast this past Sunday morning, and I highly recommend this race to Jacksonville's running community. Heck, even if it were hot, the course is so heavily shaded that battling the sun would not have been an issue...that said, I'm glad we had a cool morning!

At the end of it all, I beat my two-hour target by over ten minutes, as my chip time was 1:49:16, which put my overall pace at 10:55. And since this was my first 10-Mile race, it was of course a PR!!!

So did any of you race this past weekend? If so, I hope you had as much fun as I did!

Let's hope that's the case when I recap my upcoming Half Marathon at Disney, which is now less than two weeks away! I'll keep you posted on my nerves as we get closer to November 9th.


Until then, enjoy your journey...







Monday, October 21, 2013

The Wine & Dine is Almost Here!

Over the last month and a half, much of my training focus has been geared toward getting my left Achilles working without pain or discomfort...and, fortunately, it has been cooperating; and with long runs back into double digits, I'm feeling really good that my Achilles has been feeling really good! In retrospect, though, it hasn't been a cup of tea. On top of my marathon training schedule, the added challenge of my Achilles injury brought an additional checklist into the mix:

  • Taking things slowly and steadily on the pavement (Check)
  • Undergoing self-administered deep tissue massage therapy to various lower leg trigger points at least three (and preferable four) times a day (Check)
  • Keeping up with calf and soleus strengthening exercises at least three times a day (Check)

But during my 10-mile long run over this weekend, it dawned on me that I was (seemingly all of the sudden) just three weeks away from this...




...and I have to admit that I am pretty fired up about my first official Half Marathon!

In addition, as the father and husband in a Disney family (and I happen to be a pretty avid Disney fan in my own right), it's even more exciting that I'm undertaking my first official Half at Walt Disney World in Orlando, Florida!

So here a few things I know about the Wine and Dine Half Marathon, which many avid runDisney participants consider their favorite of the Disney's races:

  • Fireworks will set the runners in motion on November 9th at 10:00pm...yes, it's a night race.
  • The three-park race starts at Walt Disney World's Wide World of Sports, sends the runners over to Animal Kingdom, back to Hollywood Studios, past the Yacht and Beach Club resorts, and then off to EPCOT for the Finish!
  • Following the race, participants and their families attend a Finish Line party that keeps going at EPCOT until 4:00am.
  • The families also get to hang out at EPCOT while the participants are running, and they'll probably have full stomachs by the time their runners arrive because in addition to being able to ride a handful of rides in Future World, they'll also get to visit a few dozen food stations around the World Showcase. You see, this whole shindig takes place during the final weekend of EPCOT's International Food & Wine Festival!
  • I'll have the opportunity to spend some quality time with my wife and daughter, as well as a whole bunch of runDisney runners (fanatics?) I've gotten to know over the course of the last year!

I don't know about you, but this sounds like a great time to me! And the good news is that it all happens in just 19 days!

In the interim, though, since it's race season, I guess I'll need to use my next post to recap the 10-Mile Pumpkin Run coming up this weekend in Jacksonville.

Until then, enjoy your journey!



Monday, October 7, 2013

Back on Track...With a Few Changes

When I finished my easy run/walk yesterday evening, it marked the first week since August that I was able to stick fully to the week's marathon training schedule. Oh, it wasn't for a lack of trying (a.k.a. laziness) or an incredibly busy schedule (yes, I've been busy lately but certainly not too busy to run); rather, it was an Achilles injury that turned out to be far less debilitating because I shut the running down quickly rather than trying to muscle through the pain (which was my first inclination).

For some more background on the injury, you can check out these older posts:


The Story of Achilles

Slow & Steady Recovery



So for the first time in a month, I am very relieved to say that I'm back on schedule...although that schedule required a number of revisions following the injury. Since the primary reason for tweaking my Achilles seems to be that I was coupling long runs with tempo runs, I made the following changes to the training plan (well, with the help of Hal Higdon)...

  • Long Runs - Backed off on the distances. Although I was up to 13 miles before the injury, the past three weeks, my Saturday long runs have been 6, 7, and 5 (with Higdon, every third week is a "stepback" week). This Saturday, I'll be stepping back up to 9 miles and then up to 10 the following week. In addition, my old training schedule had me working all the way up to a 26-mile training run, but I've changed to the Higdon-recommended 20 miler (right after Christmas).

  • Race Pace Runs - Eliminated midweek race pace runs because for this marathon, I have adjusted my mindset to be of the "let's just run this 26.2 miles this time" variety. As such, all of my midweek runs will be at a comfortable pace...perhaps a little faster than my long run pace, but definitely slower than my capabilities.

  • Speed Work / Tempo Runs - Completely deleted all speed work and faster-paced tempo runs from this marathon training schedule. The goal of one's first marathon is to finish, so I need to put thoughts of speed off until future marathons. I have to keep reminding myself of this...over and over and over.

  • Calf Strengthening / Trigger Point Therapy - New to the marathon training schedule is daily calf strengthening exercises (Eccentric Heel Drops) and Trigger Point deep tissue massage therapy. Both of these have become something I do four times a day...no ifs, ands, or buts.

So things have certainly changed, but I can't tell you how relieved I am to be back to my marathon training. Yes, I'm certainly proceeding with caution so as not to reinjure myself...but the best news is that I'm proceeding. Here are last week's results (and, yes, I still have the overall number of weeks from the start in July), as well as this week's schedule...

Marathon Training - Week Fourteen (September 30 - October 6)

Monday - Stationary Bike (45 Mins, Hills, Level 10), Abs (4 Exercises, 3 x 12 Reps)
Tuesday - 3.05 Mile Run (10:49 Pace)
Wednesday - 4.08 Mile Run (11:06 Pace)
Thursday - 3.10 Mile Run (11:04 Pace)
Friday - 3.01 Mile Walk
Saturday - 5.09 Mile Run (11:24 Pace)
Sunday - 2.99 Run/Walk (2:00/2:00 Run/Walk Intervals)

Total Miles on the Pavement - 23.99 Miles (Includes Warm Up and Cool Down Walks)

Total Marathon Training Miles - 273.87

Days to Half Marathon (More About This Next Week) - 32

Day to Full Marathon - 96


Marathon Training - Week Fifteen (October 7 - October 13)

Monday - Stationary Bike (45 Mins, Hills, Level 9), Abs (4 Exercises, 3 x 12 Reps) - COMPLETE
Tuesday - 3 Mile Run
Wednesday - 4 Mile Run
Thursday - 3 Mile Run
Friday - OFF (Walk)
Saturday - 9 Mile Run
Sunday - Family Run


Now I just keep things slow and steady as I continue to progress. It's not about speed...it's about finishing. It's not about speed...it's about finishing. It's not about speed...it's about finishing.

I just need to keep reminding myself...it's not about speed...it's about finishing...


Until next time, enjoy your journey...