Montgomery Half-Marathon

I've viewed so many articles, race reports and news clips about this event, I don't know what's left I can say about it.

Drew's race report covered the event pretty well from front of the pack perspective, putting in PR (Personal Record) on his quest to qualify for the Boston Marathon.

Amanda's blog post covered the event well, also. She is quickly moving up list of fast local females who consistenly leave me in the dust. She also PR'd at this race.

My running buddy Kym Klass, a local reporter for the Montgomery Advertiser, has (at least) two articles in today's paper. An "Extra Mile" column about riding in the lead car, and one about Virginia Jacks, who worked at an Italian Ice place I like to visit.

Pictures from the Montgomery Half-Marathon can be found here.

I got to the race very early, as usual, and did some walking around the area. The other regular early birds were around as usual. The weather was great, not too warm or cool.

The event was well organized and started on time. There was plenty of support and cheering neighbors along the way, much improved over last year. The beginning of the race is a two mile climb to highest point in the race, then flattens for awhile, running through several historic neighborhoods, college campuses and the Governor's Mansion. At mile 10, they throw in a curve ball, a short steep section along Perry Avenue, and another just before the Capitol. Get past those, and the home stretch is (mostly) all downhill.

I didn't have my fastest pace, like many of my running buddies did, but it wasn't my slowest either. I wanted to beat my time from last year at this race, and I accomplished that.

The post race festivities were also well-organized. Plenty of post-race refreshements, a band, and lots of activities. It was an overwhelming success for the city of Montgomery.

MGM Half-Marathon Training - Final Weeks

It's coming down to the last few weeks. The training is right on schedule. At the same time I have also started training for another half-marathon I will run on November 13. The only thing I'm adding to the mix of running is short "faster than race pace" runs once or twice a week after I have finished with my days training. I will gradually lengthen these "sprints". I have finished 1 miles, and 1.15 miles sprints on my last tempo training day. After I complete this race I will also start to add in longer intervals, from 400m to 800m, and more, yes I said more, rest days. Harder training requires more rest. "The most important day in any running program is rest. Rest days give your muscles time to recover so you can run again. Your muscles build in strength as you rest." - Hal Higdon

The next few weekends require long runs of 11 and 12 miles, before a cutback week in the days before the race. I will be up in Athens, Alabama this weekend, visiting Grandkids and running a 5K with my Daughter. Sunday, for my long run, I will take advantage of the scenic and historic Richard Martin trail, a "Rails-to-Trails" project, which runs from Athens to the Tennessee state line. I have previously used this great trail which runs through the middle of a Civil War Battle site. The trail is built on an old railroad bed, eliminating steep hills and providing plenty of shade.

The last long run, the weekend (Sept 25) before the race, I plan on running with the group meeting downtown at the AlleyBAR to have a last run with the new friends I have made training for this race. This will be my last update before the event. I will post a race report after the completing the half-marathon.

MGM Half-Marathon Training - Week Four

I switched weeks 3 and 4 of the training plan I'm following so I could run the 5K race I have planned this weekend. This was a "step-down" week for me. Fewer miles, easier runs, more rest days. We need step-down weeks to allow our bodies extra recovery and healing time from the increased training intensity.

I did my usually strength and stretch day on Tuesday because I ran in the rain on Monday. My total mileage for the week beginning on Monday is only 11 miles. The hot weather also has me hitting the treadmill more than I like. I did last Sunday's 7 mile long run on a treadmill with the A/C and fans on high. I'll be glad when the weather is more tolerable for running.

Saturday: I'll be at the Woodstock 5K (30th Anniversary) in Anniston. I will do 1 mile warm-up and a 1 mile cool down afterward.

Sunday: 4 - 5 miles. Might be out in the neighborhood, might be on the treadmill, it all depends on the heat and level of humidity

MGM Half Training - Week One

Posted my first week of Training at my alternate blog site: MGM Half Training - Week One

Montgomery Half-Marathon Training

It was exciting to hear the Hyundai Half-Marathon will now benefit the Joy to Life foundation. I'm sure the 5K and Half-Marathon races will attract even more support and participation, if the success of the local Walk of Life 5K is any indication.

Running in our communities is becoming more popular the longer I live here. The number of races, and the numbers of runners participating in those races, is steadily increasing. When I first moved Montgomery, I rarely saw other runners out in my neighborhood, now I rarely see a day where I don't see several runners (and walkers) while I'm out on my daily training runs.

Are you a runner? Do you run at least three times a week?

Starting this week (July 12) you will be able to follow and participate in training with me for the upcoming Montgomery Half-Marathon. In order to allow more participation, I will be following Hal Higdon's Intermediate Training Plan.

The reason I'm doing this is to help myself while helping others in the local community. I need you to help me maintain my focus and motivation to complete my goals for this race. I'm not looking for a PR (Personal Record), but I do hope to improve my performance from last years race and increase interest for this event.The first Sunday "long" run will be July 18, will be five miles or longer. The length of the long run will gradually increase until we are doing 12 miles the Sunday before the Half-Marathon.

I'm open to suggestions on places to meet. Last year's training Sundays started at the Alley to take advantage of the actual route used for the race.

I only recommend this training for people who are in good health and can run at least 3 miles comfortably. This time of year will be warm and humid, so we will be having early Sunday mornings runs to deal with the heat. I hope I can convince some to join me to start the Sunday long runs at 5:30 or 6:00 AM, so we will miss the hottest parts of the day.

The training schedule has a 5K race scheduled for the third weekend, and a 10K race on the sixth weekend. I will be swapping the 5K weekend with the fourth week of training so it coincedes with the Woodstock 5K (30th Anniversary) in Anniston. The sixth weekend's 10K Race will be the Woodland Wallahatchie 10K in Pike Road.

I hope to see you out there.

Road Running is a potentially hazardous activity. No one should run unless they are medically able and properly trained. They assume all risks associated with running, including, but not limited to, falls, contact with other participants, the effects of the weather (including high heat and/or humidity), traffic, and the conditions of the road, all such risks being known and appreciated by the participant.

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Lucky Day?

Last weekend it felt like all the planets were aligning for me as I prepared for the Seaside Half-Marathon. The training was completed, I tapered as recommended the week before the race, the weather reports were positive, my mood was relaxed and I was mentally prepared. I was also finding pennies, heads-up, wherever I went the day before the race. The race seemed easy, painless and very well organized. Everything fell neatly fell into place to make a great weekend.

However, the karma of last weekend must have stayed in Destin, because I had no such "luck" for today's St Patty's Day "Lucky" 7K. This inaugural event was not very well organized. I won't go into detail, because Drew already posted a race report which covered most of my frustrations. Although I did a pre-race warmup, and a second warm-up on their 1 Mile race, I completely forgot my stretching routine. I had an excellent pace hitting the two mile mark, but the my right hamstring started cramping on me, and the last two miles were a struggle. I had hoped to stay with a cool kids, but Drew, Kym, Stephanie, and Amanda, all pulled away from as I faded to a limping trot on the last mile. I finished at a slower pace then the Half-Marathon last week. The delay of the race had made me anxious and brought bad fortune to this event. I have a history of doing poorly whenever races are delayed. Is this a mental problem?

I liked the rain, and being with my favorite running buddies, so the day wasn't a complete waste of time.

I will now take a few days off to let my hamstring heal. Really I will. Really.

Going Hog Wild

Great news. I set a PR (Personal Record) yesterday at the Hog Wild 15K, my fastest 15K ever. As good as that sounds, it really wasn't that great, this was my first 15K.

My time was 1:13:47, which is about a 7:54 pace, probably a few seconds less because the course measurement was a tenth of a mile too long, 9.42 miles. The pace was right on track for my future goal to finish a half marathon at an 8:00 min pace or less. Hopefully, I will accomplish that this year. I can finish ten miles at that pace, but after that, I fade.

I have nothing but good things to say about the new course for the Hog Wild, which was extended this year from a 5 mile length. The new course is less hilly than the old and took us through heart of Dothan. The start / finish line were set up on front of the civic center. Although I heard people complain about hills, there were no big hills like old course out by Westgate Park.

However, the facilities out at Westgate Park were MUCH better than the place they used yesterday. Next year, I hope they consider using the Civic Center. The Depot Off Main was totally inadequate for the crowd this race attracted. Bathrooms were limited and many men (me included) started going out behind the building rather than wait in line. The size of the building couldn't accommodate the number of people who showed up, and we waiting in this building for warmth, packed in like sardines. The beer and food were mostly gone before much of the 15K runners had finished because the 5K runners got to it first. The noise inside this place was more than I could bare. I had a good run, but didn't have a good post-race experience.

Another thing I hope they change; at least have something to accommodate those who don't eat meat or pork products. Did they have bananas or any fruit? NO. Gatorade, or Powerade? NO. They had Pork Beans and Rice, Pepperoni and Sausage pizza (no plain cheese pizza?!?), pork rinds, packaged cookies, and soda-pop. That was the after-race refreshments (GAG!). All the things I avoid, well except for the soda, but not when I'm dehydrated.

Hey Dumb Ass, It called HOG WILD for a reason. It is to celebrate one of the south's staple food products. It's not The Hummus Hoedown, Broccolli Burnout, or Squash Sprint.

I know, I know. But you'd think they'd have bananas and Gatorade at least. This is what or bodies need after running 9.3 miles. Is it just me, or does this make sense to anyone else?

We also had some distressing moments in this race. One of the runners from Montgomery experienced dehydration and had to be rushed to the ER. This women usually runs about the same pace as me, and then passes me at the end. This time she took off and stayed ahead of me until the last mile. I come up on her in the last mile, she was limping and wheezing, I asked asked her if she was OK, all she said she went out to fast. She never made it to the finish line. Not long after I passed her, she was rushed off by EMTs because she was having seizures. I checked on her later, she was doing much better and released from the ER later that evening.

Runners! Remember to drink plenty of water and pace yourself. Even on cold damp days, runners can become dehydrated and overdo it.

Love the new course, didn't like the new location's facilities and refreshments. I hope they improve these things, this was always a race I've enjoyed.

Backing Off A Bit

I'm trying to back off the mileage a little bit for the race on Saturday, but as I try to do that, the weather is teasing me with almost perfect running conditions, cool and dry. I can go at my normal pace and barely break a sweat, so my 3 mile run planned for Tuesday became 5 miles. The "easy" 3 miles on Wednesday had me running faster than usual and barely feeling it, and then 3 miles became 4. "Just one more" the voice in my head screams. I submit too easily.

I will be taking Thursday and Friday off from running, even though the weather is supposed to be fantastic, and the race day forecast is rain. Lovely. Mother Nature's wicked humor. You think I care, go ahead, hit us with your worst. Whatever.

Mileage Stats:
12 Jan - 4
13 Jan - 5
Week: 25
Year: 60