Final Race of the BCRR Winter Series

Today's race was the final race in the 2011-2012 season of the Bucks County Road Runners Winter Series! The series ended with the 4.6 Mile Staggered Run – a race where the slower runners start earlier and the fastest runners start later. The staggered start times are based on your individual handicap which is calculated based on your previous finish times in the series - a very clever idea. My staggered start time was 22:14 after the first runner crossed the starting line. I finished 55^th with a running time of 35:40 – that is a 7:46 mile!

Without realizing it beforehand, this type of race forced me to use a totally different psychology. At the start, I am so used to a congested group of runners that I usually use the first several minutes just getting adjusted to the flow of the 'pack'. With this run, I started with a very small number of other runners (4-5) and I wasn't used to so much free space! I found that I started off too quickly and the first mile was more of a struggle for me than usual. But, the end result was very satisfying for me. I'll take a sub-8 minute mile finish any day!

The other interesting part of this race was the last half-mile when you could hear the pack of the faster runners quickly approaching – another interesting twist that played into sheer motivation and determination to not let too many of them pass me and leave me in their dust!

All in all, the series was great and I feel quite a sense of accomplishment tackling the hills in Tyler State Park just about every Sunday for the last 11 or 12 weeks.

Next series up is the Bucks (County) 5K Series with its first race on Sunday, March 25, Central Bucks YMCA Family Fun Run!

Happy and Safe Running,
John

New PR for Half Marathon

This morning, when I arrived at Tyler State Park for the Bucks County Road Runners Winter Series Half Marathon Race, it was 18 degrees and a bit blustery with the wind blowing. I wasn't sure how many loops I would run – there were a total of four. The first 2 loops were repeats of 2.7 miles each and the last 2 loops were repeats of hilly 3.8 miles. In addition to the hills, there was a nasty wind factor to contend with so even if I finished the 13.1 miles, I wasn't expecting any miracles.

Lo and behold, to my amazement and satisfaction, I managed to pull a PR out of the hat and I finished in 1:58:38. That is 24 seconds faster than my previous PR for a Half Marathon. What a sense of accomplishment I had when I heard one of the race organizers cheering me on to finish less than 1:59 as I approached the finish line!

All I can say is that my training is continuing to pay off and that makes me feel great. I continue to see improvement in my speed, times, and how I feel after I finish. I can't wish for anything more than that.

Immediately post race, I enjoyed 2 cups of hot chocolate and a handful of salty pretzels. When I arrived home, it was a quick shower followed by my post race recovery meal that included 3 egg whites with 1 egg yolk, a piece of toasted whole wheat grain bread, a tablespoon of crunchy peanut butter, and a banana – Yum!

I think I have my eyes set on the couch for a mid afternoon nap where I trust my 4 legged white haired companion (a West Highland Terrier) will be at my side so he can enjoy a relaxing back rub as I doze off to sleep….

Happy and Safe Running Folks!
John

34 Miles Logged This Week

Well, I am finishing up a strong week of running – logging 34 miles this week – the longest mileage I've recorded in more than a month! That's not bad considering I was out of town all week for business where I had to rely on hotel fitness centers. But, I did finish strong this weekend with a 6.5 mile run through Doylestown and the Delaware Valley Campus on Saturday and a 5.3 mile race at Tyler State Park today with the Bucks County Road Runners. I finished today's Pick Your Way Race in 42:57, placing 125^th out of 269 runners. That is an average 8:06 minute pace! I felt much better today compared to last week when I was at the tail end of a cold. Now, I am officially back in the saddle!

Tomorrow (Monday) is definitely going to be a Rest Day for me! I have learned to both respect and enjoy my rest days. So, I am finishing up my cup of herbal tea, (I've already enjoyed a rich brownie this evening) and then I'm heading to bed to read for awhile. The latest novel I'm reading is The Winter Sea by Susann Kearsley. I'm learning lots about Scotland and England during the 1600's. I was never much of a history fan when I was a student so I've been reading historical fiction to catch up on all that I missed when I wasn't paying attention during World History class in high school!

Happy and Safe Running!
John

Terrible Tyler - Shortened

I just wasn't up to running the total 9.3 miles in this morning's Terrible Tyler Race which is part of the Bucks County Road Runners Winter Series so I limited my running to the first loop of the race, a 'measly' 5.3 miles L I am still recovering from my a cold and my body was telling me to stop. As I drove home, I was beating myself up thinking that I really could have gone the whole distance but in retrospect, now that I've had several hours to recover and knowing that I basically rested for the remainder of the day, I know I made the right decision. This afternoon's nap felt so wonderful and I needed to conserve my energy as I have a full week of travel for work ahead of me again.

Wishing everyone a great week of running!
John

Technical Difficulties

I ran into a few technical problems with my laptop and it was in the repair shop for about a week but I have it back home now and it appears to be as good as new – Fantastic!

Although I haven't been 'on-line', I have been keeping up with my running, training and racing. Last Sunday (January 22) due to snow and ice on the ground, the Bucks County Road Runners 4.6 Mile Honest Abe Race became an 'informal run' but I ran it nonetheless and proceeded very cautiously because of the conditions. Actually, it was the first time I ever ran on trails in the snow and ice, so now I have yet something else I can check off my 'bucket list'. And, I managed to do it injury free J

I've been keeping up with my interval training on Thursdays each week and I am convinced that the training is paying off by increasing my speed. Plus, I've noticed that my Achilles tendons are not bothering me as much if at all. Could it be that I am also strengthening my calf muscles with my interval training? Yes, I think I am.

I was out of town for work again this past week and was talking to one of the flight attendants who planned to run the ING Miami Half Marathon tomorrow. It was really great talking to someone else who also enjoys running. This will be her first half-marathon and she was determined to do it before she turned 50. She was so excited and was running it with friends really just to have fun. I love to hear stories like that. Good luck tomorrow to everyone who is racing!

The next race in the Bucks County Road Runners Winter Series is tomorrow – the 9.3 Mile Terrible Tyler. I am supposed to run the race but I managed to catch a nasty cold this week and have been vegetating on the couch most of today. I just managed to finish a light dinner, Chicken With Rice Soup with some buttered toast. It tasted so good and I am feeling much better at the moment but I'll have to see how I feel in the morning. Hopefully, after a good night's rest, I'll be up and ready to go tomorrow.

Happy and Safe Running Folks!
John

Polar Bear 8-Mile Race

Today was the 8-Mile Polar Bear Race – typically the coldest race in the Bucks County Road Runners Winter Series and this morning was no exception. It was about 18 degrees when I arrived at Tyler State Park and the runners were all huddled around the fire. Today's turnout looked like it was the smallest so far this year - I am guessing that there were about 250 runners today. Final results have not been posted yet but my unofficial time (according to my Garmin) was 1:08:10. That's an 8:36 minute pace which is 14 seconds faster than my best time for a 10K (6.2 mile) race! And, considering the hills in Tyler State Park, I am pleased with the progress I continue to see with my speed.

The hot chocolate sure did taste good at the end of today's race!

Happy and Safe Running,
John

Interval Thursdays

As I was heading into this New Year, I made a commitment to begin adding speed work to my training to help improve my overall speed. So, I've added 'Interval Thursdays' to my program and have made good progress over the past 3 weeks:

• 1 mile warm up
  
• 6 x 100 meter (0.25 mile) interval sets
  
• 1 mile cool down
  

When I look at my splits, I am noticing an improvement in my best (fastest) pace for each split. Also, not represented in these numbers is the overall quality of my workout which I measure by my energy level after my workout and throughout the day. And, I've been feeling great! (Not to mention my 5K results from last weekend when I achieved a new PR with a sub 8:00 minute mile J)

Split	Dec 29, 2011	Jan 05, 2012
1	10:34	09:41
2	08:31	08:15
3	08:15	08:00
4	08:20	07:32
5	08:46	10:33

So, 2012 is starting off on a good foot (no pun intended). I hope to expand on my interval training by beginning to add the number of sets (increase from 6 to 8) and eventually increasing the distance (move from 100 meters to 200 meters).

Keeping this blog will help me to stay focused on my objectives and targets so stay tuned for more updates.

Happy and Safe Running,
John

A Beautiful Day for a Run in New Mexico

Run: Easy Run by jbaker614 at Garmin Connect - Details

I arrived in Albuquerque mid-afternoon today and couldn't resist getting outside for a 5-mile run! Beautiful blue skies, temperatures in the 50's, perfectly flat terrain and I was ready to go. Sure beats running on the treadmill at the hotel 'Fitness Center'.

I guess it's a testament to my overall good shape that I didn't seem to be impacted by the high elevation here in Albuquerque. Today's run was at 5,300 feet whereas I am more accustomed to running at elevations between 200 - 400 feet!



Not sure how many more times I'll be able to run outside this week so I wanted to take advantage of this picture perfect day.

Happy and Safe Running!
John

Starting the New Year with a 5K Race and a PR!

12 Noon was the perfect time to start my first race of this New Year. Sunny skies, mild temps in the low 50's and an eagerness to start the New Year doing one of my favorite things – Running! There were 333 runners and I placed 131^st overall with a time of 24:33. That's a PR as well as the first time I finished a 5K race with a sub 8 minute mile (7:56). I am very excited to start off 2012 with a beautiful day and an even more beautiful finish.

Happy New Year Everyone!
John

Just for Fun!

Ok... with the holiday season upon us, many of you may be looking for gift ideas for that special runner in your life, or maybe a runner friend, pal, comrade. Check out The Running Store at Cafe Press!

Holiday Gift Ideas for Runners by Cafe Press

Final Race for 2011!

Race: BCRR 5.3 Mile Jingle Bell Run by jbaker614 at Garmin Connect - Details

What a beautiful morning it was to run in my FINAL race for 2011! There were blue sunny skies with a temperature of 35 degrees with no wind to speak of. Today was the 2^nd race in the Bucks County Road Runners 2011-2012 Winter Series – 5.3 mile run ("Jingle Bell Run") in Tyler State Park. There were a couple hundred runners this morning and I placed myself in the 9:00 minute pace group, finishing in 43:39 - placing 153th out of 318 runners. That's an 8:15 minute mile! I ran this same course 2 weeks ago during an informal run and today I managed to beat that time by over a minute. So, as my final race for 2011, I was very pleased with my performance.

2011 was my comeback year. After injuring my right foot during the summer of 2010 (a non-running injury I must add), followed by 2 surgeries and 10 weeks of being non-weight bearing, I returned to running just 1 year ago in early December 2010. I was determined to get back on track and re-build my confidence to train for my first full marathon.

Throughout 2011, I ran a total of 19 races. Here's a recap

• Ten 5K Races – PR 24:51
  
• One 5.3 Mile Race
  
• One 10K Race – PR 54:42
  
• One 13K Race – PR 1:10:57
  
• One 10 Mile Race – PR 1:35:54
  
• Three Half Marathons – PR 1:59:02
  
• One 18 Mile Race – PR 3:08:30
  
• One Marathon – PR 4:23:46
  

Next week I will be fulfilling my volunteer obligations with the Bucks County Road Runners during the Tyler Challenge 10K Race on December 18. So, I will be there on the sidelines helping with the logistics. My next opportunity to race will be on January 1, 2012 when I run the Cham-Pain 5K.

Happy and Safe Running!

John

Racing Again – Covered Bridge 5K

Today was the official kick-off for the Bucks County Road Runners Winter Series with a pretty tough (hilly) 5K course in Tyler State Park. It was a perfect morning for a race and the turnout was great! I surprised myself with a pretty strong finish, considering the course – finishing in 26:24 (unofficial time – results are yet to be posted). I can definitely see an improvement in my performance as well as how I feel after the faster races. In this race, I managed to kick in strong with the hills and managed to pass some of the 'speedsters' who left me behind during the flat part of the course. My overall place was 144 but I don't know the total number of racers or how I finished in my age group. Hopefully, results will be posted soon.

Next Sunday the series continues with the Jingle Bell 5.3 Mile race. Let's see if our luck continues with the weather so we can have another perfectly beautiful running day!

Happy and Safe Running!
John

BCRR Winter Series

Today marked the informal kick-off of the 2011-2012 Winter Series hosted by the Bucks County Road Runners (BCRR). This was my first BCRR event and it won't be my last- that's for sure! What a great way to surround yourself with the likes of fellow runners who are interested in challenging themselves and getting out there to have fun! It was another beautiful sunny morning with temps in the low 50's at start time. Because today was the informal opening of the series, there was no official time tracking. That fun will start next week at the Covered Bridge 5K race which begins at 9:30am on Sunday, December 4.

All of the Winter Series races are held in Tyler State Park located in Newtown, PA. The topography of the park is fairly hilly so the races will be challenging and a good workout. Today's Tour Tyler Informal was a 5.3 mile loop around the park which I managed in 44:50. That's an 8:28 minute mile which is pretty close to my average 5K race speed. So, I felt like I was right on target and it felt great.

An added bonus to today's run was being able to meet up with 2 of my Facebook running friends and their spouses – Great job everyone!

Happy and Safe Running,
John

What Next?

This past week I felt as if I was trying to balance my post-marathon recovery efforts with trying to stay motivated and focused on maintaining a running schedule that provided me the right amount of aerobic exercise to maintain my fitness goals and objectives. I laced up my running shoes again on Wednesday and hit the treadmill for 3 miles at a very easy pace – it felt great! Thursday, of course, was the Thanksgiving holiday so all of my exercise was around getting the house and meal prepared for my family and we all had a very enjoyable time. And, I managed to NOT overdo my calorie intake and did NOT gain additional pounds.

Yesterday and today were absolutely beautiful days with clear, sunny skies and temperatures in the 65 – 70 degree range. I went outdoors and included a track warm-up in my runs; 4.25 miles yesterday and 6.0 miles today through Doylestown and parts of the Delaware Valley College campus which is close to my home. I feel like I am 'back in the saddle' so to speak.

So, the next running event that I'll be participating in is the Bucks County Road Runners Winter Series which a series of 12 races beginning tomorrow with the Tyler Tour Informal, a 5.3 miler in Tyler Park, Newtown, PA. I'll be meeting up with some of my Facebook running friends so it will be great to see them again, too!

I still feel like I am riding high from my Marathon accomplishment last weekend. I've received so much support from friends and family and wonderful words of encouragement that has made all the effort worth it!

I hope everyone had a wonderful Thanksgiving holiday and maybe some of you managed to include a Turkey Trot race in your holiday schedules.

Happy and Safe Running,
John