Memorial Day Weekend 5K Race

Planning to keep a Memorial Day weekend tradition by running the Doylestown Red, White and Blue 5k Race on Saturday, May 25th. I haven't run a 5K race since last year so I am looking forward to a short but spirited run!

Marathon Training – Week 4!

Date	Target Time (minutes)	Actual Time (minutes)	Distance (miles)	Weight (pounds)
7/30/2012	45	49	4.1	167
7/31/2012	60	66	5.25	168
8/01/2012	-	-	-
8/02/2012	60	62	5.3	168
8/03/2012	45	51	4.1	168
8/04/2012	105	97	8.0	167
8/05/2012	-
Total:	315	325	26.75

Another week of marathon training is now behind me. And I have to say the warm weather and humidity that we've been experiencing has been quite the challenge. So, this morning for my weekly long run, I had to resort to 'Plan B' and ran inside at the fitness center, logging 8 miles. My original plan was to tackle 10 miles outside but it was already 74 degrees at 7am this morning and the air was thick with fog and humidity – not my idea of ideal conditions for running a LONG RUN. Nonetheless, I felt really strong throughout the run and I probably have gone longer but I mistakenly thought my target time was 75 minutes rather than 105 minutes. I knew I should have double-checked my schedule before I left the house but I wasn't as organized as I should have been. Another lesson learned – Have a solid plan the night before and commit to it!

Tomorrow will be a rest day but I am planning to do some strength training at the fitness center. Other than that, I hope to have a relaxing and restful Sunday!

Safe and Happy Running!
John

Marathon Week 3 – Completed!

I finished up my 3^rd week of marathon training with a 9 mile long run this morning. My goodness it was warm! I started out at 7:30am and it was already 70 degrees. My 90-minute 9-mile run left me thoroughly soaked in sweat and quickly reminded me of my half marathon run in Chicago last weekend under similar conditions. This really has been a brutal summer weather wise and not so ideal for training because of the warm temperatures. All-in-all, I ran a total of 26.25 miles for week 3 and my total time was about 13% higher than my target:

Date	Target Time (minutes)	Actual Time (minutes)	Distance (miles)	Weight (pounds)
7/23/2012	0	0	0	168
7/24/2012	30	40	3.1	168
7/25/2012	60	66	5.25	169
7/26/2012	60	65	5.5	169
7/27/2012	30	40	3.4	169
7/28/2012	90	95	9.0	169
7/29/2012	0	0	0
Total:	270	306	26.25

 

Looking back on the past 3 weeks, I consistently 'over' ran based on my time targets but this week represented my closest time to target so I feel like I am pretty much on track. One thing I want to consider for week 4 is to begin adding one speed training session to my program. I'll be looking at my week 4 plan later this weekend to figure out my plan of attack.

Aside from training, my next race will be the Rock 'n' Roll Providence Half Marathon on August 19 so that is 3 weeks away! Hard to believe at that point, I will be finishing up week 6 of my marathon training!

Happy and Safe Running Folks!
John

Marathon Training Week 2

Date	Target Time (minutes)	Actual Time (minutes)	Distance (miles)	Weight (pounds)
7/16/2012	30	45	3.75	169
7/17/2012	45	66	5.5	-
7/18/2012	0	0	0	-
7/19/2012	45	65	5.3	-
7/20/2012	30	0	0	-
7/21/2012	75	54	4.25	-
7/22/2012	0	128	13.1	168
Total:	225	358	31.9

Two weeks down and 14 more to go!

Last week was my 2^nd week of training for the Marine Corps Marathon and I probably overdid it – spending 59% more time running than my program allotment. Knowing that I was running a half-marathon on Sunday, I should have tapered a bit in the earlier part of the week but I didn't. Perhaps that is why I had a lackluster performance at yesterday's Rock 'n' Roll Chicago Half Marathon although the extreme weather conditions had to be a contributing factor.

For week 3, I need to get back on track and not overdo it. Over training can be as bad if not worse than under training!

Safe Training Folks!
John

Chicago – Done!

To say this morning's Rock 'n' Roll Chicago Half-Marathon was a challenge would be an understatement. Although race time was 6:30am, the temperature was already close to 80 degrees and there was no breeze to speak of. I knew I was in trouble when I reached my 10-mile target time (1:35) at the 9-mile marker. I was averaging a 9:15 minute mile at that point so I knew I would be close to 10 minutes off of my overall target time. There wasn't any way I'd be able to beat my PR of 1:55.

All in all, I finished in 2:08:26 (that's an average 9:48 pace) which, coincidentally, is my worst time ever for a half-marathon – Yikes! However, the weather conditions for this race were the most extreme of all the half-marathons I've run so I know that was a huge factor. After mile 9, I literally took walking breaks after each water station which were 1-mile apart.

Disappointed, YES, but having just reviewed the results on-line, I still managed to place in the Top 3^rd in my age group (Male 55-59) so that tells me I didn't fair too badly amongst my peers. It was a very tough race and I knew I was overheated – thus, I made sure to stop at every water station and took in both water and Gatorade.

Highlights of this race were sponges soaked in ice cold water at around mile 11 and washcloths soaked in ice cold water at the finish line – what a relief they provided!

Oh, and my favorite tee-shirt was worn by a young woman and it read "Just give me my medal and no one will get hurt". That really made me chuckle and it came at a great time during the race to uplift me a bit and stop focusing on how terrible I felt. And – it worked for about a mile!

I am now home in Pennsylvania, safe and sound, and have yet another half-marathon experience under my belt. My lesson learned here is that there will be extreme conditions that will influence my performance along the way. Just suck it up and move on!

Safe Running Folks!
John

It's Chicago Time!

Whenever I'm in Chicago I remember a verse that my parents used to say when we were kids - it went like this: Chicken in the car and the car won't go - that's how you spell Chi-car-go.. It seems silly now but it's just one of those childhood memories I have. So, YES, I arrived in Chicago earlier today, got settled into my hotel room, picked up my race materials for Sunday, took a 3 hour nap and had a relaxing dinner this evening.

Yes, a 3 hour nap - not a 3 hour tour. I couldn't understand why I was so tired but then I reflected on how my week progressed and it became clearer why I was so pooped!

Monday: Worked all day, drove an hour to the Philadelphis airport, flew to Boston.

Tuesday: Ran 5+ miles along the Charles River in high humidity, sat in an all day business meeting, flew from Boston to Kansas City (through Charlotte), Drove an hour to my hotel in Lenexa, KS, got to bed at 1:30am Central time.

Wednesday: Woke up at 6:00am, went to work, hosted a retirement luncheon for one of my Director's, attended meetings during the afternoon.

Thursday: Drove back to the Kansas City airport, flew back to Philadelphia, drove an hour home, unpacked, did laundry, and packed for my trip to Chicago.

Friday: Woke up at 4:30am, drove to the Philadelphia airport, flew to Chicago, took the train from the airport into the city, checked into my hotel, walked for a couple of hours around the city.

Whew! I think my 3 hour nap was justified.

Tomorrow I am planning to get in an eary morning run and then do some touristy stuff - not exactly sure yet.

Race time is 6:30am on Sunday morning so it will be another early start!

Happy Trails Folks!
John

This One’s for You Mom!

Anna Marie Baker
August 10, 1919 ~ July 22, 2006

On Sunday, July 22, 2012, I will be running the Chicago Rock 'n' Roll Half Marathon. This date will also be the 6^th anniversary of my mother's passing away. I'm sorry you never got to experience my interest in running, Mom, since I just developed this passion 4 years ago. But, I know you would be proud of me. Your strength and 'steely determination' have stayed with me and have been such an inspiration to help me through the rough spots along the way. I love you and miss you very much.

So, Mom .... this one's for you!!

Much Love,
John

Countdown to Chicago!

Tomorrow I leave for Chicago to run the Rock 'n' Roll Chicago Half Marathon on Sunday, July 22. This will be my 2^nd half marathon in as many months and is part of my lead up to the Marine Corps Marathon in October. I am feeling confident and strong – this is also my 2^nd week of marathon training so I am excited to be able to include this Sunday's race in my training program. This week I traveled to Cambridge, MA and Kansas City, MO for business so I was able to log some training miles in different states – another way for me to keep motivated!

Sunday's weather forecast for Chicago is a high of 93 degrees which will be a challenge. (However, it will be cooler than the 105 degrees I experienced in Kansas City yesterday). The mid-west USA is really burning up this summer!! So, my plan is to stay hydrated on Friday and Saturday leading up to the race on Sunday.

I've wanted to run a race in Chicago for some time now so I am really looking forward to this weekend. Once I have this one under my belt, I'll know if I want to return for a full marathon sometime in the future.

Happy and Safe Running Folks!
John

Week 1 Marathon Training Completed

Date	Target Time (minutes)	Actual Time (minutes)	Distance (miles)	Weight (pounds)
7/09/2012	30	42	3.25	170
7/10/2012	45	55	4.50	-
7/11/2012	0	0	0	-
7/12/2012	45	60	5.25	170
7/13/2012	30	51	4.25	169
7/14/2012	60	82	8.25	169
7/15/2012	0	0	0
Total:	210	290	25.5

Monday, July 9 marked the beginning of my 16-week training program for the Marine Corps Marathon which will be on Sunday, October 28 in Arlington, VA and Washington, DC. Since my on-going base mileage and time was longer than what was targeted for the week, I came in ahead of schedule, logging a total of 25.5 miles and 290 minutes (4 hours, 50 minutes) which is a little more than 33% more than target. I feel confident that is OK since I actually tapered back a bit over the past month. With the weekly progression of incremental time and miles, I should be 'on target' within the next couple of weeks.

All of my running during the week was indoors on the treadmill so it felt really good to get outside this morning for my 8.25 mile long run. I explored a different section of the new Route 202 road and trail way (which is not 'officially' opened yet!) and felt like I had a good run. I came across several other runners early this morning and I couldn't help but wonder if they were beginning their training programs for a fall marathon. Since it was fairly humid, I made sure to bring along my water bottle and belt which came in handy. I try to hydrate every 20 minutes during my long runs.

My post run recovery meal this morning was 3 egg whites, 1 egg yolk, English muffin and 1 tablespoon of creamy peanut butter. (I actually prefer crunchy but there wasn't any in the house).

As part of my training program this year, I want to monitor my weight because I have added about 5 pounds over the last 6 months. Admittedly, I have gotten 'sloppy' with my eating habits so now is the time to focus on eating healthier to ensure I am fueling my body properly. Let's see how this part of the training goes!

Tomorrow (Sunday) is a rest day but I do plan to get to the gym to continue with my strength training. I had really slacked off on my strength training so I am consciously making the effort to stay on top of it throughout this marathon training program.

So… all in all, I think I had a good kick-off for my training for this year's Marine Corps Marathon!

Safe Running!
John

June Highlights

Reflecting on my running accomplishments each month is yet another way for me to stay motivated and inspire me to set new goals. When I look back at June, although I intentionally reduced my total mileage, I ran 5 races (2 5K's, 5 miler, 6 miler and a half marathon) and managed to achieve 2 new PRs (40:40 for a 5 Miler and 49:40 for a 6 Miler). Additionally, I placed in the Top 10 in my age group for 2 of the races, including placing 2^nd in my age group for a Half Marathon!

June was a challenge for me. I was recovering from a strained right hamstring that I injured while almost wiping out during a morning run but I stuck with it. Knowing that I had to pull back and let my body heal, I added more rest days to my schedule and I am feeling much stronger now that the healing process is over. Also, it gave me the opportunity to add strength training to my circuit which I had neglected for too many months!

Now that June is over, I will get serious about my marathon training! My 16-week program begins one week from today on July 9. This will prepare me for the Marine Corps Marathon on October 28. I haven't targeted a finish time yet but I am certain I will blast away my 4:23:46 finish in last year's Philadelphia Marathon. Based on my improved performance this past winter and spring, I am confident that I will be able to shave off at least 20 minutes on my total time. Although, it would be really sweet if I was able to come in with a sub-4 hour finish!

As I begin to prepare for my 2^nd marathon race, it still amazes me when I reflect on my accomplishments over the past 4 years. Never understanding the potential that I had hidden deep inside me, I feel truly blessed that I was able to build the self-confidence to believe in myself and go after something that I only dreamed of in the past. Making those dreams reality takes commitment, focus, stamina and confidence!

Fun Running!
John

No PR But Good Enough for 2nd Place!

Today I ran my June Half Marathon right here in the Philadelphia area – Pennypack Park to be exact. The ½ Sauer ½ Kraut ½ Marathon kicked off at 7:30am on a beautiful Saturday morning. Although warm (about 68 degrees at race start), there was no humidity and the majority of the race course was shaded due to the park setting. What a fun race! There were some challenging slopes and part of the course was on dirt and rock trails which made it a little tricky for footing. Although I did not PR this race (1:57:11 is my unofficial time), my time was good enough to place me 2^nd in my age group (Male 55-59)! Placing in the top 3 in my age group was totally unexpected so I was really caught by surprise when they called my name. I had just finished congratulating the fellow who was sitting across from me who placed 2^nd in his age group when I heard my name called – unreal!

It is unexpected surprises like this that encourage me to keep plugging away. After watching Nik Walenda walk a tight rope across Niagara Falls last night and listening to him talk about fulfilling his dreams brings home the message that having dreams and setting goals are what make things happen. And the key here is that we have to make things happen. Taking charge is what it's all about. No more excuses!

Next month I'll be running the Chicago Rock 'n' Roll Half Marathon on July 22. Between now and then, I'll be kicking off my training program for the Marine Corps Marathon which will be in Washington, DC on October 28. Hard to believe that will be here before too long.

Happy and Safe Running Folks!
John

Another 10K Down and Another PR!

This was a weekend full of racing for me and I am able to end it on a high note. Yesterday, I ran the Chalfont Challenge 5K in my hometown of Chalfont, PA. This is the traditional final race of the annual Bucks 5K Series. I only ran 4 of the 7 races in the series this year and yesterday's race was my worst time in the series. I intentionally held back because I knew I'd be running a 10K today. So, I finished the Chalfont Challenge 5K in 26:31 and managed to place 11^th in my age group.

Today's race was a different story. I woke up feeling very positive and determined to give it my best and that is exactly what I did – finished the Princeton Healthcare 10K in 49:40 – a new PR! It was a miserably humid morning as temperatures were forecasted to reach 90 degrees here today. It was probably 68 degrees at race start time. The race course is very pleasant – mostly through shaded tree lined residential streets and a finish on the field and track field that is adjacent to Palmer Stadium at Princeton University. The race venue was about an hour drive from my home so it was another early Sunday morning for me but in the end well worth it.

My strategy for this week is to taper a bit. I am scheduled to run the ½ Sauer, ½ Kraut, ½ Marathon next weekend in Philadelphia so I want to make sure I am well rested and ready to tackle the 13.1 miles through Pennypack Park.

Happy and Safe Running Folks!
John

Memorial Day Weekend Race

I kicked off the Memorial Day weekend this morning with a 5K race. This has become one of my traditions and I have run the Doylestown Red, White and Blue 5K for the past 4 years. This morning's race was even more eventful for me since today is my 58^th birthday! What a great way to kick off the holiday weekend and to celebrate my day.

I finished this morning's race in 24:04. Although not a PR for a 5K race, this was my fastest time for this course and I was more than 2 minutes faster than last year!

Hoping everyone has a safe and healthy holiday weekend!
John

Back in the Groove Again?

The last couple of weeks have been a struggle for me. Feeling frustrated after nearly wiping out on a run and recovering from a strained hamstring, I've been more pre-occupied with feeling how uncomfortable I've been rather than enjoying the sense of euphoria that I am used to experiencing with my runs. This week may have been a turning point for me. After taking a few more rest days than I normally do, I managed to get in a couple of 6 to 6.5 mile easy runs and yesterday, for the first time in more than a month, I returned to interval training on the treadmill and it went well. I am quite happy that this morning I am waking up to little to no discomfort in my right hamstring so I am taking that as good news!

Tomorrow is my 58^th birthday (goodness – how is THAT possible?) and I am scheduled to run the Doylestown Red, White and Blue 5K race which is part of the Bucks 5K Series. This has become an annual Memorial Day Weekend running event for me – the 4^th year that I will be running this particular race. Weather conditions are forecasted to be hot and humid so I am not looking to break any personal records – just looking to have fun and celebrate my birthday with a Memorial Weekend Race!

Happy Trails Everyone,
John

Racing for the Cure

Mother's Day in Philadelphia is celebrated with the Susan G. Komen Race for the Cure – a 5K race that takes you down Benjamin Franklin Parkway, around City Hall, out to the 30^th Street train station and then finishing close to the Art Museum. This year's celebration was marked by mild weather (56 degrees) and partly cloudy skies. I managed to run a sub 25 minute race (24:46 to be exact) which placed me 7^th out of 42 runners in my age group (Male 50-59). I ran the same race last year in 27:19 so I beat last year's time by 2:33. These results are amazingly consistent with my other 5K races this year so I am happy to know that I err on consistency and predictability. Alternatively, I would be very frustrated if I approached each race with uncertainty!

Today was a much appreciated REST day since I included a long run (8.25 miles) in my schedule on Saturday followed by yesterday's 5K. Not to mention the 14 to 16 hours of yard work that I managed to include in my schedule. At least all of my annuals are planted and I was able to trim some shrubs that needed some long overdue attention. All in all, it was a very productive and enjoyable weekend.

Back to business tomorrow morning when I return to the gym to hit the treadmill for my first easy run for the week – targeting 5.25 miles for the morning!

Safe Running Folks!
John

New PR Set for 10 Mile Broad Street Run

To say I am ecstatic would be an understatement for today, I surpassed my expectation. Not only did I set a new PR for the 10 Mile Broad Street Run (1:25:13) – I also beat my best previous time by 10 minutes! I feel like I've entered a whole new level with my running and I am benefiting from my training and my consistency. My speed workouts (intervals) and weekly long runs are definitely contributing to my enhanced performance and my results are proving it.

Year	Time	Pace
2009	1:37:57	9:48
2010	1:35:57	9:36
2011	1:35:54	9:36
2012	1:25:13	8:31

I am the living proof that anybody can do this! Six years ago I was 45 pounds heavier (and overweight) and I never considered myself to be athletic. Now, I am in my 4^th year of running and I am in the best shape of my life – physically and mentally. The medals I collect after finishing these races are visual reminders for me that I can do anything I put my mind to with the right investment of time and effort.

I AM having the time of my life!
John

4th Year on Broad Street

It is 'Broad Street Run Eve' in Philadelphia and I've been reflecting on how I have progressed over the past several years – 3 years, in fact. In 2009, my premier year for the race, I remember being so pre-occupied with doubts. Could I possibly run a distance that I had never run before? What will happen if I get a cramp? Or, far worse, 'What if I hit the wall?'

So here I am, 3 years later with many races behind me (5K's, 10K's, Half Marathons, and 1 Marathon), and I am relishing in my self confidence. Yes, aside from some unforeseen misadventure, I will finish tomorrow's race without cramping and without 'hitting the wall'. What remains to be seen is whether or not I will hit my target time of 1:30:00.
I know I have it in me – I just hope I have it in me tomorrow! In fact, during last week's half marathon race (St. Luke's Half Marathon in Allentown, PA), my 10 mile split was 1:28. I am hoping I will have a repeat performance tomorrow. Broad Street is completely flat but there will be approximately 40,000 runners so I know the first mile or so will be slow because of the crowds. I'll need to focus on when to break out and accelerate to make up for what will surely be some lost time at the start of the race.

But, just as or maybe more important, this is a nostalgic race for me as I will be running through the various neighborhoods of the city that helped shape me into the person I am today. So, even though I am targeting a new PR, I really am looking forward to this race that is very unique to Philadelphia.

Year	Time	Pace
2009	1:37:57	9:48
2010	1:35:57	9:36
2011	1:35:54	9:36

The high temp for race day is forecasted to be 68 degrees. At the start of the race, it is supposed to be partly cloudy and 54 degrees. Can't ask for much more than that!

Happy and Safe Running Folks!
John

Setting Goals

For some time now, I've been casually stating that my 'plan' is to run one full marathon and several half marathons each year. To that end, after running my first marathon in Philadelphia in November 2011, I set my sites on running the Marine Corps Marathon in October of this year. And, I recently committed to somewhat of an aggressive schedule to run a half marathon each month, beginning in June, leading up to the Marine Corps race.

Now, I am beginning to think that I need to really get serious and set some loftier goals. I'm not getting any younger (I'll be 58 on May 26) and I realize that I want to stay in top shape for as long as I am able to do so.

I was reading a recent issue of Runner's World and a photo caught my eye. A smiling young man had just finished a race and he was signalling a 'V' for victory with his fingers. And, his tee-shirt read, "50 State Finishes Today".

The picture of that young man made me think for a moment... What if I set a goal to finish either a half or full marathon in the 48 mainland states by the time I am 65? Hmmm....

Let's see. By the end of this year, I will have finished half marathons in 5 states (Florida, Pennsylvania, Minnesota, Illinois, Rhode Island) and marathons in 2 states (Pennsylvania, Virginia). That means I would need to run, on average, 6 races a year over the next 7 years.

Sound crazy? Perhaps. Achievable goal? Very likely.

Stay tuned for more thoughts on how I'd be able to achieve this crazy objective!

John

New PR for Half Marathon!

We could not have asked for a more beautiful day to run a half marathon. At 6:30am when I boarded the shuttle bus at the hotel to head out to the St. Luke's Half Marathon in Allentown, PA, the temperature was a chilly 36 degrees. But by race time, the temp had inched up to 46 degrees and the sun was shining!

All made for a perfect day and I managed to sweeten the pot by achieving a PR coming in at 1:55:38! I started pacing myself with the 2:00 pace group but was able to inch my way up to the 1:55 pace group and stuck with it. What a great all around day.

My right hamstring bothered me the most when I was trying to climb the few hills on the course. I still have a way to go with my recovery so I need to be vigilent with my stretching and icing.

Next up is the 10-Mile Broad Street Run in Philadelphia next Sunday, May 6. My 10-mile split time today was 1:28 so I will be very happy if I can hold that time. Hopefully this time next week I'll be able to write about another PR!

Happy and Safe Running, John

Half Marathon Time!

Tonight I am finalizing my preparations for the St. Luke's Half-Marathon in Allentown, PA. I'm checked into the hotel and just finished a pasta dinner, clothes are laid out, and alarm is set…. I am ready to go!

I was encouraged with my easy run this morning. It was exactly that – slow and easy. My right hamstring was still sore and it took me awhile to loosen up but I managed to run 4.5 miles on the treadmill. And, as the day progressed, I continued to feel better. Aside from my run this morning, I did not do anything strenuous. Yes, there is still plenty of yard work that needs to be done, but I wanted to have more of a restful and relaxing day. So, I'll be giving tomorrow's race tomorrow my best shot.

Temperatures are supposed to drop to 36 degrees through the night so it will be a bit chilly in the morning. The forecast is calling for race time (8:10AM) temperatures to be in the mid to upper 40's.

It is Half Marathon time again – Yeah!

John