I Love My Forerunner 305

Today's workout was a 7.22 miler.

The sky was a clear aqua blue. It was a warm, not hot, morning, and I hit the road at 10:00 a.m.. I programmed my Garmin's virtual running partner for 8:50/mile, figuring I would be running a recovering session.

That's not the way it worked out. I ran faster and harder than I expected. Jumping on my horse, I rode it up and downhill, putting in 7:54, and lower 8:00s. Eventually I finished with an 8:38 average pace.

The virtual running partner became my benchmark as I ran. I pulled away from him, getting .2 miles ahead and tried to keep that distance as much as possible. It added pleasure and "competition" to the run. In the end, my legs felt great, and my body was a wonderful loose machine.

When I put in the 7.22 miles, the Garmin congratulated me on "winning." I did 25 push up and crunches. With victory in the air, I threw myself into my cold pool and cooled down. The Garmin just keeps giving me more and more pleasure while running. Yes, I love my GPS.

The tunes for the day were: Belle and Sebastian The Life Pursuit, and Deep Purple's Machine Head.

Stats:

8:38 average pace
7.22 miles
1149 calories burned
7 of 10 on scale of perceived difficulty

Marathon Recovery

The last few days I have been recovering from the San Diego Rock and Roll Marathon.

The only problems I suffered as a result of the race were a tight right hamstring and a few blisters.

The hamstring just needed stretching. On Monday, I stretched throughout the day and did some gardening. The gardening loosened it up.

The blisters were minor annoyances. I know some people just leave them alone, but I don't. They bug. I drained one that was on the front of my second smallest toe and under my nail. Yucky. The others had just broken on their own.

I think I need to tape my feet. These blisters were not from the shoes. They were caused by the friction of the toes rubbing against themselves.

Today when I ran six miles to loosen the legs, I taped them and they didn't bother me any more.

Monday I just stretched. Tuesday I did two slow miles on the elliptical. Today--Wednesday--I ran six slower miles (9:15s to 8:40s). I'm feeling good.

I'm eating whatever sounds good and making sure I have a fruit protein shake everyday. The protein is to help muscle repair.

The recovering is going well.

Shout Out to Steve Runner

Steve,

Thanks for featuring my newborn blog on Phedip. It was quite a surprise to hear your feature as I was driving to the San Diego Rock and Roll Marathon.

You really made my traffic-jammed drive through Encintas a pleasure.

Thanks man!


Check out Steve's excellent podcast at steverunner.com

Shout out to Molly, Chris, Willis and Sid

Molly, Chris, Willis and Sid,

Thanks for the accommodations and the fun evening. I enjoyed meeting your friends Misty and Pat. Dinner was great and so was the company.

A Better Animal in San Diego

This race I tried to improve my overall kindness to everyone involved.

First, let me say that I have never been rude to anyone on a course. I have always been thoughtful of other runners and volunteers. Sometimes, however, I have been too involved in my struggle to keep my pace up to say the right thing--even if I thought it. I know most volunteers can see how hard the runners are struggling and their intensity. I know they understand if we look pained or fail to acknowledge them.

San Diego was my location to improve the good spirits I could spread on the course. I thanked every volunteer with whom I had an encounter. Every volunteer who handed me a water cup and sports drink received a thank you. I tried to smile (tough at times) and talked with runners when possible.

One shaved headed, shirtless runner was really hurting during mile 16 or so. He started talking to me. I listened to him as he told me of his terrible cramps in his legs. He asked how I was doing and if this was normal. Two things came to mind: 1. He could use any small help I had for him and 2. Suddenly, I had become someone worthy of giving advice.

I told him I had a cramp that pops up regularly in my right hamstring. I've had to stop and stretch it out, but I finished the race. I also told him he was probably low on salt and needed potassium. I asked him if he wanted a Shot Block. He did, so I gave him two. I figured I had more than enough (I did). He stayed with me a little longer and then faded back. I felt good giving him just a little help (not much) but it was better than keeping quiet.

I don't think people would really notice the difference I brought to this race by being polite and showing concern, but I felt different. I felt good at the end as I walked through the chutes and thanked volunteer after volunteer.

San Diego Rock N Roll Marathon Race Report

(Click Image to Enlarge)

The San Diego Rock and Roll Marathon is a great race. I loved it and plan to race it again next year. This year's race couldn't have been much better. June 3, 2007 was a perfect day for the event.

The Weather: At the start of the race (6:30 a.m.) , the temperature was cool (low 60s) and the sky was perfect June Gloom (a California condition of heavy marine layer found in later spring and early summer). The result was a near optimal conditions for the marathon for approximately four hours before the sun broke through the clouds. When the sun came out, the temperature began to climb, making it tougher for those finishing after 4 hours, but making for a pleasant post race environment.

The Course:

6th St. next to Balboa Park is the start of the race. The first few miles circle the park and contain some hills to slow the pace down. (See Marker #1) The San Diego Zoo is near the course.

Next, the course winds toward the coast and Petco Field, home of the Padres(Marker #2) . It passes by the convention center and moves through downtown (Marker #3) and back toward Balboa Park. At first, he run is a light uphill (Marker #4)

The next stretch is the toughest part of the course (Marker #5). It works its way uphill through through downtown and beyond the park. The course is actually Highway 163 for a few miles. The freeway is a tough run--all uphill and most of it on a curved surface. Even when it begins its descent, it is still curved. My legs hated this section, and it as the only point I really felt lower back and other muscles beyond the legs.

Once the hard hills are over, the next section is a light rolling sections of road (Marker #6). It was not too tough, but my legs grew tired of the small variations in grade. I think it wore me out a bit.

The Mission Bay Loop was beautiful and relatively flat(Marker #7). I had run some of it the year before in America's Finest City Half Marathon. It is a good place to stretch the legs and is scenic. The few bridges were a bit tiring but not too much so. These were miles 15 or so to approximately 20. We left the Mission Bay main loop and entered a small neighborhood. I've always liked this type of location. Going through an actual neighborhood in a city gives runners the flavor of the actual place. Long Beach International Marathon does this as well. A great idea!

Miles 20 through 26 are run on roads and trails that wind over and under each other. There are over and underpasses that provide grade and shade. There is both up and down hill. Again, no bad running.

The final mile and a half leaves this terrain and heads toward the Marine Corps Recruit Depot. The race enters the gates and finishes after going under and arch between two buildings. Not seeing the finish line until nearly upon it makes the race seem to drag on and on in the last quarter mile.

Overall: A very enjoyable run and course.

The Volunteers and the People:

The City of San Diego does itself proud. All the volunteers I encountered were wonderful. They were positive and helpful. The water stations were themed. There were pirates, rock stars, superheroes and commandos and others passing out water and sports drinks. Cheerleaders--men in drag--helped lighten the mood. The bands were the best I have heard on a course. It is the Rock and Roll Marathon after all.

When I finished the race, I was assisted to a chair and given water and ice and a cool towel--bravo! While I sat and recovered, I was cared for the right amount--not too worried and not neglected.


Yes, yes, yes. Thank you San Diego.

My Performance: This race I worked on pacing. I have constantly come out of the gate too fast. This race I was determined to fight that trend. I wanted to run at a pace between 8:00 and 8:30 through the race. I managed to keep myself at that pace for the majority of the race--up to mile 18 or so. Then I slowed. I was not able to keep the pace, but I was not completely wiped out. My right hamstring did not lock up and only began to cramp slightly at mile 23--much better than in the past.

This was my smartest race. I felt much about how I ran. I was shooting for a 3:40 and didn't make it, but I felt very good. This race was a lesson. It is the first step in being a much smart racer and less of a wild beast who runs until he completely falls apart and slows at mile 13-15.

The Statistics

Time: 3:51:41
Average Pace: 8:51/ mile
Average Speed: 6.8 mph
Max Speed: 10.2 mph
10K: 51:21
1/2 Marathon: 1:49:34
21 mile: 3:00:48

Calories burned: 4099
Average Heart Rate 143 bpm.
Total Ascent: 3228 ft.
Total Descent: 3577
Overall Place: 2077
Sex Place: 1591
Division Place: 234