It's Friday morning, that I'm writing this post and I'm pretty amped up right now. I've been thinking about this race all week. It's actually been longer than that, but the pit of my stomach has been pounding with nervousness and excitement for the last five days or so. It's my very first long distance race and I wanted to jot down my goals and strategies for the race.
Goals:
1) I want to finish in 2:30 or better. - They say you shouldn't put a time goal on your first race, just cover the distance. But, I'm always looking for a challenge or something to shoot for. My training run of 12 miles was completed in 2:36. I've had several 10 mile training runs that I was able to completed in less than 2 hours. Races push the pace, so I feel if I can finish between 2:25 and 2:30 I'll be happy. (Actually, I'll be happy when I cross the finish line... So, I'll be happy in any event.)
2) Finish with no injuries. - I'm thankful that I've been able to train up until this point with no significant injuries. I hope to continue that streak with the help of the good Lord. My first half marathon is planned for next month, so I've got to stay healthy in order to do well in that race.
3) Be in the moment at all times. - I want to experience this race fully, while running... Enjoy the people around me, the atmosphere, the scenery. This is the Inaugural running of the Charles Street 12 and I want to make sure that I'm not so focused on time and running strong that I don't take in the entire experience.
Strategies:
1) Start out slow. - I'm already going to be pumped and the juices are going to be flowing. So, I need to make sure that I stay disciplined and run this race with patience. I don't want to make the mistake of starting out too fast and burning myself out by mile 6. I set my Garmin Virtual Pacer and intend to run at a 12:30 pace over the first half and dependent upon how I feel I'll pick my pace up.
2) Don't over hydrate and take nutrition at the proper times. - I've been hydrating all week and I'll be making sure to hydrate all day today. I don't normally eat anything before my runs. I may eat a Honey Stinger Waffle 15 minutes before the race begins. Depending on the weather I normally don't start sipping water until about mile 3. If it's warmer, I'll drink sooner. I'll then take a gel or waffle around mile 6 and another around mile 9. I shouldn't need anything after that, but, that'll be determined in the race.
3) Just be steady. - I know my limitations, I know my abilities and my training has gotten me to this point. Stick with the plan and everything will be fine.
I'm just keeping it simple. Nothing outrageous. I don't want to do too much and I want to stay focused on just finishing the race.
I'll see you after!!
Saturday, August 10, 2013
Friday, August 9, 2013
Running Rules: The Dzlrunner's Guide to Road Races
I've run in a few shorter distance races to this point. A couple of 5ks and my longest, being the Crofton Kiwanis 10k in June of this year. I'm getting ready to embark on my longest race to date, The Charles Street 12, a 12 mile race down historic Charles Street in Baltimore, MD.
I've heard about there being certain rules to road racing that runners should follow. I never paid attention to this for the shorter races, but I figured that I should for this longer distance. So, I did a bit of research and here are some of the rules that I've found that will help me and possibly help you in your future road races.
1) You gotta pay to get in.
When it comes to racing longer distances, such as the half marathon or full marathon, there is a term used to describe someone running without an officially registering for a race. It's called "banditing". There are many with varying opinions on banditing a race.
Some are more tolerant than others. Some feel that it's harmless, others feel that it's one of the worse possible crimes that can be committed in the running world. I tend to go with the moral side of things... If you didn't pay for it, you shouldn't partake. But, if I happened to see one, I'm not going to call the authorities... I'm focused on my race.
2) Fast runners in the front, slow runners in the back
I've been thinking about this logic for a while and it makes complete sense. I always seem to picture myself in the front of a sea full of runners (knowing I don't belong there at ALL), right under the starting line. And when the gun goes off, I start out, but all the fast runners are blazing past me on my left and right, bumping me, shouting "Move out the way!" Once they pass me, they turn and look at me with disgust.
I do not want to be that guy. So, instead of starting in the front, its best for the slower runners like myself to start closer to the rear of the pack. I mean it's the truth, right? If I'm only running 10:30 miles at my fastest pace, why in the world would I start with the 5, 6 and 7 minute/mile runners. That's crazy!!
3) Most bodily functions should be kept to the side of the course
Let's face it, bodily functions are a part of running. But, many of them don't have to be done on the race course. Sure, you may break wind or pass gas... That's inevitable. But, spitting, snot rockets, vomiting or needing to relieve yourself would need to be taken to the side of the course.
The last thing you want is to spit or blow a snot rocket and it land on another runners leg or shoe. Be courteous and ease over to the side of the race course. As far as relieving yourself goes, use the port-o-potties, seek an open business on the route, or if you must, look for a group of bushes that will allow some sort of privacy.
4) Make your presence known and be aware of other runners around you
When approaching a runner in front of you, it is best to say "Excuse me" or "On your right/left". If they don't hear you, gently tap them on their elbow or arm to get their attention, as you don't want to spook them.
Being aware of your surroundings is just as important. Whether you're wearing headphones or just enjoying the scenery around you, you must be sure to keep alert and listen for those around you.
5) Be careful around water/aid stations
There can be a lot of disorganization and bottle-necking at aid stations. It can even be slick at times. I remember running a race earlier this year and there were so many dropped water cups and spilled drinks on the ground that as I moved through the area, I felt my steps begin to slide a bit. So it may be better to walk through the water station and move as close to the side as possible. This way you don't obstruct the path of other runners passing through.
6) Show your appreciation
Just having manners and putting them to use, goes a long way. Volunteers are exactly that... Volunteers and they give of their time to make our experience as runners a good one. So, as you get your water and nutrition throughout the race, say "Thank you". It's nice to know that you're appreciated.
It doesn't hurt to say thank you to any spectators you may come in contact with. They, like volunteers, come out to make our experience as runners that much better. They may be coming out to support their runner, but if you get a chance, take some time to let them know you appreciate them coming out.
These are just a few guidelines to help in making your race experience a good one. I'll be keeping them in mind this weekend as I run the Inaugural Charles Street 12 Race and hopefully you will too, in your next race.
I've heard about there being certain rules to road racing that runners should follow. I never paid attention to this for the shorter races, but I figured that I should for this longer distance. So, I did a bit of research and here are some of the rules that I've found that will help me and possibly help you in your future road races.
1) You gotta pay to get in.
When it comes to racing longer distances, such as the half marathon or full marathon, there is a term used to describe someone running without an officially registering for a race. It's called "banditing". There are many with varying opinions on banditing a race.
Some are more tolerant than others. Some feel that it's harmless, others feel that it's one of the worse possible crimes that can be committed in the running world. I tend to go with the moral side of things... If you didn't pay for it, you shouldn't partake. But, if I happened to see one, I'm not going to call the authorities... I'm focused on my race.
2) Fast runners in the front, slow runners in the back
I've been thinking about this logic for a while and it makes complete sense. I always seem to picture myself in the front of a sea full of runners (knowing I don't belong there at ALL), right under the starting line. And when the gun goes off, I start out, but all the fast runners are blazing past me on my left and right, bumping me, shouting "Move out the way!" Once they pass me, they turn and look at me with disgust.
I do not want to be that guy. So, instead of starting in the front, its best for the slower runners like myself to start closer to the rear of the pack. I mean it's the truth, right? If I'm only running 10:30 miles at my fastest pace, why in the world would I start with the 5, 6 and 7 minute/mile runners. That's crazy!!
3) Most bodily functions should be kept to the side of the course
Let's face it, bodily functions are a part of running. But, many of them don't have to be done on the race course. Sure, you may break wind or pass gas... That's inevitable. But, spitting, snot rockets, vomiting or needing to relieve yourself would need to be taken to the side of the course.
The last thing you want is to spit or blow a snot rocket and it land on another runners leg or shoe. Be courteous and ease over to the side of the race course. As far as relieving yourself goes, use the port-o-potties, seek an open business on the route, or if you must, look for a group of bushes that will allow some sort of privacy.
4) Make your presence known and be aware of other runners around you
When approaching a runner in front of you, it is best to say "Excuse me" or "On your right/left". If they don't hear you, gently tap them on their elbow or arm to get their attention, as you don't want to spook them.
Being aware of your surroundings is just as important. Whether you're wearing headphones or just enjoying the scenery around you, you must be sure to keep alert and listen for those around you.
5) Be careful around water/aid stations
There can be a lot of disorganization and bottle-necking at aid stations. It can even be slick at times. I remember running a race earlier this year and there were so many dropped water cups and spilled drinks on the ground that as I moved through the area, I felt my steps begin to slide a bit. So it may be better to walk through the water station and move as close to the side as possible. This way you don't obstruct the path of other runners passing through.
6) Show your appreciation
Just having manners and putting them to use, goes a long way. Volunteers are exactly that... Volunteers and they give of their time to make our experience as runners a good one. So, as you get your water and nutrition throughout the race, say "Thank you". It's nice to know that you're appreciated.
It doesn't hurt to say thank you to any spectators you may come in contact with. They, like volunteers, come out to make our experience as runners that much better. They may be coming out to support their runner, but if you get a chance, take some time to let them know you appreciate them coming out.
These are just a few guidelines to help in making your race experience a good one. I'll be keeping them in mind this weekend as I run the Inaugural Charles Street 12 Race and hopefully you will too, in your next race.
Thursday, August 8, 2013
My last training run before my first long distance race, The Charles Street 12
My cousin had responded via Facebook, to a training run I posted. He stated that he wanted to run with me before my 12 mile race this weekend. Another cousin of mine, who is also a runner, who ran Boston this year, and who is an inspiration to my running, suggested it to be a good idea. So, we scheduled for Wednesday morning at 5am. He stated he would come and run my route and we settled on 5 miles.
When we were stretching, he asked me what pace I wanted to run at, 10:30 or 11 minutes. I said let's do an 11 min/mile pace. Now, my cousin is already much faster than I am.... I mean, he's doing around 8 min to 8:30 miles!! My fastest average pace was 10:18 in a 5k race, back in April, and I was pushing HARD! So, I had to keep my effort up, simply because I didn't want him to think I wasn't working hard and holding him back from a good training run.
I normally train on my own and this is where it can be good to run with someone else from time to time. Just so that you can get that extra push, mentally and physically. Continuously training at the same pace doesn't necessarily allow you to challenge yourself the way you need to be challenged, sometimes. Not to mention, I didn't want to look like I've been loafing for all this time, so it was important that I produce a good showing and effort.
We set our Garmin Forerunner 10s (we both have the exact same watch, color and everything) and got started. We haven't seen each other in a long time, so we began the run catching up. I normally take the first mile to warm up and that's usually a 12 -12:30 pace. But, after mile 1, I checked my Garmin and we completed that mile in 11:09. I was already at the pace I thought I would build up to. I felt fine and the weather was alright. I figured I would hold on and see how long I could hold on to this pace.
Miles 2 through 5 went great! From time to time, my cousin would ask me how I felt and surprisingly I felt fine.
Now, depending on how I feel at the end of my run, I'll push my pace and finish strong. On this run, I just took off! I was hoping my cousin would try to catch up with me... Just a little challenge to get some of the competitive juices flowing. He did! I heard his footsteps behind me and I pushed more!! Surprisingly, I had another gear!! I was shocked!! After running 5 miles at an uptempo pace, I still had a strong burst at the end.
What's funny is that, I don't think my cousin appreciated being surprised like that... but that's the fun of it. He's already faster than me, so I had to get him when I could. He posted on Facebook that I should not have tried to out sprint him at the end and now he's gonna have something under his sleeve for the next time we run. We decided that we would get together and run once a week, so I'll be training harder to be ready for unexpected surprises he may try.
It was a fun run and I'm ready for my race on Saturday!! Thanks cuz!!
When we were stretching, he asked me what pace I wanted to run at, 10:30 or 11 minutes. I said let's do an 11 min/mile pace. Now, my cousin is already much faster than I am.... I mean, he's doing around 8 min to 8:30 miles!! My fastest average pace was 10:18 in a 5k race, back in April, and I was pushing HARD! So, I had to keep my effort up, simply because I didn't want him to think I wasn't working hard and holding him back from a good training run.
I normally train on my own and this is where it can be good to run with someone else from time to time. Just so that you can get that extra push, mentally and physically. Continuously training at the same pace doesn't necessarily allow you to challenge yourself the way you need to be challenged, sometimes. Not to mention, I didn't want to look like I've been loafing for all this time, so it was important that I produce a good showing and effort.
We set our Garmin Forerunner 10s (we both have the exact same watch, color and everything) and got started. We haven't seen each other in a long time, so we began the run catching up. I normally take the first mile to warm up and that's usually a 12 -12:30 pace. But, after mile 1, I checked my Garmin and we completed that mile in 11:09. I was already at the pace I thought I would build up to. I felt fine and the weather was alright. I figured I would hold on and see how long I could hold on to this pace.
Miles 2 through 5 went great! From time to time, my cousin would ask me how I felt and surprisingly I felt fine.
Now, depending on how I feel at the end of my run, I'll push my pace and finish strong. On this run, I just took off! I was hoping my cousin would try to catch up with me... Just a little challenge to get some of the competitive juices flowing. He did! I heard his footsteps behind me and I pushed more!! Surprisingly, I had another gear!! I was shocked!! After running 5 miles at an uptempo pace, I still had a strong burst at the end.
What's funny is that, I don't think my cousin appreciated being surprised like that... but that's the fun of it. He's already faster than me, so I had to get him when I could. He posted on Facebook that I should not have tried to out sprint him at the end and now he's gonna have something under his sleeve for the next time we run. We decided that we would get together and run once a week, so I'll be training harder to be ready for unexpected surprises he may try.
It was a fun run and I'm ready for my race on Saturday!! Thanks cuz!!
Thursday, August 1, 2013
Diet Decision for August 2013
After much research and contemplating on whether to do the Paleo diet, I have concluded that... I won't be doing it for the month of August.
Considering the upcoming races I have in such a short period of time, The Charles Street 12 on August 10, 2013 and the Abebe Bikila International Peace Half Marathon on September 14, 2013, I feel that I would be sabotaging my experience of my first long distance races. I have not trained for them with the Paleo diet and it would not be smart to start within 10 days of one race and less than a month from another race, including a taper week.
What i will be doing for the month of August is re-committing to eating in a much healthier manner. The goal is to lose 10 lbs by increasing fruit and vegetable intake and lessening my carb intake. I plan to reach a goal weight of 235 lbs by August 30, 2013.
I will use video throughout to bring you along the journey. Now, this is my first time doing anything like this, so bear with me as i learn on the go.
Feel free to join me on this journey and post your commitments and improvements as well. We are all in this together!
Well... let the commitment begin!
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