Another Day another Race

This weekend I ended up running a local 8K road race. I had not planned to run but I kind of wanted to get a check on where I was in my preparation for the Vulcan 10 in two weeks. I won't go into every detail of the race but as it turns out I ran a pretty good avg pace for the 5 miles. Miles splits were

6:41; 7:02; 7:02; 6:38; 6:57

So.. started out good.. mile two had a hill and as most will do in a 5 miles race I held back a little in mile three.. Mile 4 had a slight down grade.. not enough to seem like you were going down hill but enough to help your pace. I don't know what happened in the last mile.. I don't feel that I slowed up any.. all I can think was that there were two long straight sections that lead to the finish and both were going into a headwind that was pretty steady.

I think my over all effort for the race was 90 - 95 percent. I never really "hurt" or felt that I just couldn't reach down for more and for whatever reason I just kept it on cruise to the finish. In fact, I turned around right after the finish and ran a cool down of a little over 2 miles.

Great Event!

I have to say the inaugural running of the Montgomery Half Marathon must be considered a GREAT success. I was totally surprised at the number of runners that accepted the challenge of the 13.1 mile course. And I thought that the longest race in this River Regions area that could be a success, was 10K. I was proved VERY wrong.. and I'm glad to say I was wrong!

I was glad that Scott Strand of Birmingham was the winner. Scott is a truely blessed runner that did a great job of picking out his parents! He is a humble and soft spoken man, but put a pair of racing shoes on him and he's like a crazy wind. His race time of 1:10 is great, and oh by the way...did I mention that he is 41 years old.. that makes him a member of the "Masters" class! Yep.. he is good.

As for my race, I am fairly satisfied with the time I ran. The race gave me an idea of the training areas that I need to emphasis during my winter training for the half marathons I have scheduled in January and February 2010. Longer training runs of 14 - 15 miles are in order and I also need to put regular one mile interval training days into my schedule. This will go far to help with a couple of things that happened during the race. My legs really gave out at mile 10 and it wasn't the hill that did it. I could feel tightness in my thighs about three mile into the race and by the time I got to the end they were totally spent and there wasn't anything left for the last two miles (Longer runs and speed work will help with both of these).

It was great to be in downtown Montgomery before the race and seeing all the fellow runners warming up chatting it up with other runners. taking about training.. how they are going to do in the race (or how bad). :-)

The splits above show that I started out and went through the the first eight miles at a pretty good and somewhat even pace.. but then I started to suffer a little after that..I ended the slide with an 8:24 - 12th mile.. I was hurting pretty bad. But thankfully I got to thinking about the last mile and knew that I would be given the gift of a 1/2 mile of downhill running and then I would see the finish line. That was enough to get me through to the finish.  I got passed by several people during the last 1.5 miles and each person that passed me increased my temper. There is NO way these people train harder than me.. or put in more miles that me.. They WILL NOT pass me again in the next race!! OK.. I'm back now.. just had to blow off a little steam.  You see, my running thrives off of my "failures".. and I work off of that burning competitiveness to make myself better... Like the Mercedes race... I stood at the starting line of this race with the thought in my head, " I can't wait for next year.. I am going to do so much better?" 

Body, Don't fail me now!!

Ok.. who else does that happen to? You do all the right training and keep your diet in check for months.. then the week before the race you start to feel drained and you start to think that you catching a cold..

Well this is where I am today.. Yesterday I started to feel like my throat was swollen.. then that went away and now I just feel worn out.. I took a day off from work to rest and will get a good nights sleep tonight.. and maybe tomorrow will be better..

The night before the race is turning out to be less than perfect for a race on Saturday. My daughter plays in the High School band and as parents of a band member we have volunteered to work one of the many concession stands. I will try to leave at halftime and get a headstart on a good nights sleep..

This brings up a good hint.... The most important rest night is the night before the eve of your race. Just in case you are like me and are often restless the night before a race you don't go into the race day with two nights of less than your required rest.

I am sure that this is a very temp problem I am having..and will be race ready on Saturday morning.

Well... It's almost here....

One more week till the Inaugural Montgomery Half Marathon. Hope everyone's training has been as they needed and that there will be some PR's set this coming weekend.

I ran 8 miles this AM as my last long run. I will taper most of this week. My legs are feeling petty heavy and I just feel that they need some rest more than they need miles at this point.

Good news is the whether is taking a break from the high temps and humidity starting on Monday!!! And even better yet it looks as though race day will follow a night with a low of  around 64* and the high expected of 79. Just as a reference it was already 79 at 10:00 this morning... and around 85% humidity.

No further words of wisdom..

The number of entrants has increased.. Looks like around 450 runners at this point.. No doubt there will be some late entrants and we will breach 500 total! That would really be a good sign for the organizers and Hyundai for the continuation of what could be a very popular Race of the South.

I'll keep saying it.. this is a GREAT course. I think will impress most who run it and I can't wait to hear some of the post race comments!  Yeah.. it starts with a rather long hill and the hills at the end can certainly test you.. but what is between makes up for it... The reward will be in the calm serenity and pleasant streets of Montgomery's campus and residential areas as the course welcomes everyone who accepts the challenge of 13.1 miles.

What I wear

I thought fellow montgomeryhalf.com blogger Jeff ( http://runjeffmoody.blogspot.com/ ) had a pretty good entry yesterday. He wrote about what he eats, wears and listens to when he runs. So OK, I'll do the same..

Starting at the top.. I usually wear a tech hat. When I first started back running a few years back I wore a cotton baseball cap.. not good.... Tech hats are built to wick away the moisture and dry quickly. Lately, I have been sporting a tech visor. This is a little cooler because the heat that is released through the top of your head is not trapped.

Reflective vest!!!! Always when I run!! VERY IMPORTANT!!! 

Shirt or no shirt?  For me, as long as the temp is above 60 degrees I choose to go shirtless. It's just my preference. I have several running singlets which is my cover of choice when the temps get below 60 but above 45. For temps between 35 and 45 I'll run with something that has short sleeves. for Temps below 35 I'll go long sleeves. Of course all these gear is moisture wick tech material.

Gloves or Mittens? I like mittens when it gets real cold because the fingers can keep each other warm. For other low temp training runs the choice is gloves.

Shorts: Always shorts.. split side shorts..n matter how cold it gets.  I guess I am just old school when it comes to running shorts and I just don't like the long shorts (basketball shorts is what I call them) that I see other runners wearing.. I guess growing up running in the 70's this was the thing to wear and I still think it is.. although sometimes I wonder if I am to old to be wearing them.. but as long as they will make split side shorts, I'll be wearing them... and besides they make me feel faster!! hahaha!

Socks: I wear Asics socks that are designed to fit the each foot. By that, I mean they are made like shoes, one is for the right foot and one for the left foot. They are padded and have extra elastic and support in the correct areas for the right and left foot. I won't change from this style sock.. They are THAT good.

Shoes: Asics Nimbus 11. I have been wearing the Nimbus style since they were Nimbus 8's. They are great shoes for my foot and running needs. I replace shoes after I put about 350 on a pair.

RoadID with emergency contact information. I will not knowingly go on a run without my RoadID. This was a promise I made to my wife.  I HIGHLY recommend that everyone get one and wear it. www.roadid.com

Garmin 305 GPS: Never go for a run without it. Most of the time I use the heart rate monitor to check my heart rate during the run so that I am in the proper HR zone for my training.

Safety glasses: I run when it's dark and I wear a pair of safety glasses that my daughter got when she took a tour at the Hyundai plant. They are great and very good quality. They protect from flying bugs, dirt that is stirred from passing cars and low hanging tree limbs.

Sunglasses: Oakley Half Jacket

Body glide in liberal amounts in areas that it is needed.. :-)

Music: I don't normally listen to anything while I am running.. I used to, but I just got to where I trained better without it. I will at times listen to running podcasts. (read my blog from a couple days back).

Food: I don't eat before my training runs and I prefer to race on an empty stomach. This works for me and you may have a different technique. On race day I try to get up 3 hours before the race time so that my body is awake. I will eat a banana or something else that is light and easy to digest right when I get up. I also will have at least one cup of coffee about 2 hours before race time.

Well.. who knew you could say so much about something so mundane as running gear.

Race Day Equipment Check

Do you wait until the last moment.. like race day morning,  to get everything you will need for race day? Scrambling around trying to remember what to take... hoping that you don't forget anything.. and 9 out of 10 times you will because you waited? Race day morning you need to have your mind on your race strategy or just relaxing. Hustling around getting gel paks, body glide and socks will get you all geared up and anxious. This is defeating to your race preparation.  Instead, what you need is a race day list and a place in your house or apt that you always place this gear. Some runners I have heard actually dress out in there race gear the night before so they know just what they are taking.. and some even sleep in there race wear!! Well.. I think that is going a little far but whatever helps..

Here is a list of items that you can pick and choose from to help make your own race day list.

Shorts (can't imagine you forgetting this.. but you want them in your gathering place) :-)

Socks

Shirt

Sun Glasses

Shoes

Safety pins

Hat or Visor

Watch or GPS

Post race beverage

Body Glide or vaseline

Registration cash or check

Racing chip zip tied to shoe

RoadID or medical bracelet (HIGHLY recommended for anyone that runs!!!! ) www.roadid.com

breathright strips

Gel paks

Find a Positive.. well maybe..

Today's long run, once again covering the Montgomery Half Marathon course, was less that positive. After running it twice over the last couple of weeks, with positive results, today's run was just a matter of survival! Temps were in high 70's and humidity was 95% @ 6:30 AM.

James and I had a fellow runner named Chris run the course with us today.. I knew when I saw him get out of his car that he was gonna be a good runner. Just had that body frame ...every bit of 130 lbs. and just made like an efficient distance runner... my instincts were right. We all ran together at a nice crusin pace of around 8:30/mi. Then Chris and James took off after about 8 miles. For me the heat and humidity was just to much to overcome and it just killed me. I DO NOT do well with heat/humidity conditions. So, I just let them go to the races and do what they wanted. I dropped back and slogged through the remaining miles... I really need a cold front on race day!!  I think my sweat soaked shirt/shorts/shoes weighed 5 or 6 lbs when I finished.

Today I just couldn't keep up with these two guys. Chris is in our age group and from what we saw today he has a good chance to take our age group on race day.. James will do well also...  I am just not in the shape that I need to be, to be competitive with my fellow age groupers. I will get there but I am looking long term and not expecting to be back to my former self until this time next year.. I'm also trying not to put to much pressure on myself or to make excuses,  but I know what I am capable of running when I am in top form..  I am not there now.. I just need to be patient and work my way back up.

I did my first ice bath after the run today.. it was COLD but I think my legs don't feel spent and fatigued like they would normally be after a run of this length.

College football on the tube today.. been raining so much this week I don't know when the grass will be dry enough to cut....