RACE REPORT: 5th Annual VIPS 5K/10K Run/walk

Saturday, August 17, 2013

Today I finished my third 10K!  I ran in the 5th Annual VIPS Keep Moving Forward 5K/10K Run and Walk.

Riverbank: 5th Annual Keep Moving Forward (VIPS) 10K. Dist: (6.24)-mi. Time: (1:20:09.42)hrs. Pace-avg: (12:50)/mi. Speed-avg: (4.7)mph. Speed-max: (7.2)mph. Burned: (801) Calories. HR-avg: (164)bpm.

I improved my time from last year by (12) minutes! I started using the Galloway Run-Walk-Run method of running when I was training with the Modesto Marathon Adult Training Group in 2012. One of the benefits, according to Jeff Galloway, to using his method for long distance endurance runs includes faster overall times compared to just straight running. This seems to be working for me. During some of my run phases during the event I checked my Garmin watch and saw pace times between 8:30 and 10:45 per mile, with 14:00 to 16:35 per mile for some of my walking phases. Averaging these all together over time cut my overall time noticeably.

My race shirt from the 408K Run to the Row from 2012. Light and airy, just right for this morning's race.

I observed some split-paces in my post-run data, too:

Mile 1: 11:44
Mile 2: 13:06
Mile 3: 13:04
Mile 4: 12:55
Mile 5: 13:15
Mile 6: 13:17
Mile 0.2: 11:30

The race t-shirt, part of the swag.

And comparing my stats from all three (3) years:

2011: (1:32:55)-hrs., 14:50/mi. pace, 19th in A.G. (Male, 40-49), 97th O.A. (99 runners)
2012: (1:32:22)-hrs., 14:46/mi. pace, 6th in A.G. (Male, 40-49), 55th O.A. (66 runners)
2013: (1:20:09)-hrs., 12:50/mi. pace, 15th in A.G. (Male, 40-49), 68th O.A. (85 runners)

Raffle prize. Woo-HOO!!

Here is a link to my blog entry for the 2011 VIPS 10K. As you can see, I completely neglected to blog about the 2012 race. However, for most of 2012 after the Modesto Half-Marathon, I stopped running. I ended up taking a longer break than intended, and thinking back I suppose that was more because I did not have any goals to train towards at that time. I did take up CrossFit Training with a personal trainer for most of that summer, and I did blog quite a bit about that. In fact, that CrossFit training, and some of the running I did as part of that training, was really the only thing that helped me perform as well as I did for the 2012 VIPS 10K: Lots of aerobic and anaerobic conditioning is part of the CrossFit package.

2013 Race Count: (1) completed.

My training plan continues. Onward and upward to the 2013 2nd Annual Peace Officer Memorial Run Half-Marathon, 5K and Kids Fun Run (Race Expo and Safety Fair)!

-Lancer!!

Saturday Morning Training Group Run

2012-10-20, Saturday

Today's plan calls for an Easy Run.

DC Bike Path: Marathon Training, Long(-ish) Run. Dist: (6.36)mi. Pace-avg: (15:13)/mi. Speed-avg: (3.9)mph. Speed-max: (5.8)mph. Burned: (738) Calories. HR-avg: (141)bpm. HR-max: (168)bpm.

Plan: Run/walk for (40)min.
Actual: Warm-up run/walk (1.58)mi. to meet-up point, walk back to park w/ training group, run/walk (3.58)mi @ (14:23) pace, cool-down walk back home (1.19)mi.
Fuel: Pre-run: Oats & Honey Granola Bar, Bowl of Granola w/ raisins and non-fat milk; Mid-run: (water); Post-run: 1x banana, 1x peach, lunch later.

Splits: (Training Run/Walk): 13:47, 15:03, 14:07, 14:47.

Other News: Got hired for private security work, again. This time I'll be working at a hospital, so that will be very different, and very busy, and require a different skill-set. Also, we get paid weekly now, so that will be very nice: It's been twenty-six (26) months since I received a pay-check. :-)

-Lancer!!

Track Workout with the 2013 Modesto Marathon (Adult) Training Group

2012-09-25 Tuesday
Track Workout with the 2013 Modesto Marathon (Adult) Training Group

Today's workout started awkwardly: I get in the car and the engine won't turnover. I turn the key and get a *click* *click* *click*  Me: *sigh*

On to Plan B! Get on my bicycle and peddle! Peddle! Peddle! I make it (2.53)mi. in (14:11)min. Sweet! Now that I'm warmed up a bit I join the rest of the group on the track: 4x 400m warm-up. I choose the run/walk option, just so I don't burn out too fast. After the warm-up the group collects in one area for a presentationm and practicum, in warm-up stretching. Once we have completed this the training group breaks up into three groups: Walkers, Run/Walkers (Galloway method), and Runners. I join the Run/Walkers. I missed this group on Saturday during our first training session. [I'll come back to that.]

MJC East Campus track. 2012-08-28

Bonnie leads the run/walkers: We (slow)run the straights on the track, then walk the curves/corners, (slow)run the straights, then walk the curves/corners. Repeat for a total of four (4) laps, then run/walk, or just walk in my case (and a few others), a final four (4) laps for the cool-down.

Drink some water, then peddle back home (3.33)mi. in (21:20)min. via a slightly different path.

Good workout!!

Minutes of exercise: (83) min., approx.
Calories burned: (687) Calories, approx.


2013 Modesto Marathon Training Group
On 08.September.2008 I signed up for the 2013 Modesto Marathon Adult Training Group. This was the second informational meeting the Modesto Marathon group held. Sign-ups were taking place the same day. Following the presentation I decided to go whole hog and sign-up for the full marathon for next year, renew my ShadowChase Running Club membership, and get the training group hat and bright green training shirt (long-sleeve, since winter weather is coming).

First Group Run
2012-09-22 Saturday
Our first training run was Saturday, 22.September.2012. We met in the SaveMart parking lot, collected our training t-shirts, used the ShoeFitr device that On The Run brought (for those of us that were interested).

Once we were semi-organized we headed off to the park on foot at a brisk walk to warm-up, about (0.7)mi., then it was a "run at your own pace as far as you like" option. From the picnic gazebo to the water fountain out in the middle of the park is about (1.5)mi., so I chose to go slow and just do (3.0)mi. total. Important tip: I learned there were additional restrooms up the hill above that mid-park water fountain. The golf course has restrooms, a snack bar, and a pro shop, and their hours are 0700-1800hrs. seven (7) days a week; at least, that's what I saw posted. If I had known this the week before, when I was in the park helping with the ShadowChase monthly park clean-up, I would have been much better off when I decided to hike through the rest of the park afterwards, and ended up under-fueled during the return leg. Live and learn, assuming it don't kill ya', which it kinda' felt like at the time...

Looking forward to more group training runs (and solo runs) over the coming months. :-)

-Lancer!!

Addendum: I'd like to thank the Academy...

2012-03-19

Here is some addendum to the Half Marathon race day, including the pre-race Expo and Dinner.

Big thanks to Pahla B. and her blog, Adventures of an Average Athlete, including some of the blogs I started reading after hers, like Sweat Once A Day by Sweaty Emily. They taught me more than a few things -not- to do before, during and after a race, especially the importance of training, consistent training, and injuries. (Oh, and also talking me off the proverbial ledge of trying to run a full marathon the same year I just started running for the first time in (25) years. Good call!)

Also thanks to Teri S. K. Both she and Pahla were using Voomaxer way back when, which also inspired me to get out and exercise, and keep records, to begin with.

Garmin for their products. My ForeRunner 305 GPS watch is essential for my training runs, and more.

2XU for making great compression gear. I really think wearing the tights and shirt during the half-marathon run helped minimize my recovery time and more.

Dick Beardsley for some inspirational words during the pre-race dinner.

Dick Beardsley just can't hold still.

ShadowChase Running Club for being there to sponsor and support local running events.

Fuzio Universal Bistro for their pre-race dinner (I had two [2] plates, but it was so good):

Chicken Marsala - pan-sautéed chicken breast, Marsala wine, and seasoned portobello mushrooms 

Rigatoni Alfuzio - home-made garlic cream sauce, pomodoro and hickory smoked bacon with Parmesan and rigatoni pasta, also served vegetarian (totally awesome!!)

Caesar Salad - chopped romaine, Caesar dressing, grated Parmesan, and seasoned croutons 

Mixed Green Salad - Mixed greens with tomato mix, seasoned croutons and roasted garlic vinaigrette 

Roasted Vegetables - Yellow squash, zucchini, carrots, red bell pepper, and roasted fennel marinated in herbed oil and oven roasted

Bread & Desert & Drink

I spent some time before the dinner browsing through the booths at the expo, but spent the most time looking at the selection that Go For It Sports brought with them from Atascadero, CA:

Go For It Sports had the largest display and selection.

Not really my color, but maybe I should get one in black, anyway.

Goody bag and bib pick-up. (ShadowChase)

See you next year, Modesto Marathon!!

-Lancer!!

Race Report: Surgical Artistry Modesto (Half) Marathon 2012

Today's plan calls for a Half-Marathon Run. 

Modesto (Half) Marathon 2012: Dist: (13.17)mi. Pace-avg: (15:47). Speed-avg: (3.8)mph. Speed-max: (5.1)mph. Burned: (1367) Calories.

Plan: Run/walk (13.1)mi. @ an avg. (16:06) pace for a total time of (3:31:09)hrs.
Actual: Run/walk (13.17)mi. @ an avg. (15:47) pace for a total time of (3:27:45)hrs. Garmin time, and (3:27:37.816)hrs. chip time.
Fuel: Pre-run: 1x cup hot tea w/ honey; Mid-run: GU Roctane (Pineapple), GU Energy Gel w/ caffeine (Mandarin Orange), lots of water; Post-run: Banana, PowerBar (Peanut Butter), Gatorade (Lemon-Lime), Cheetos, more water.

Preliminary "official" results: (3:27:37.816)hrs. Courtesy of SVE Timing.

Kinda' dark out, but I have plenty of company.

At the starting line.

Gut check? Ready to go!!

Passing Graceada Park in a blur of motion!

Approaching Mile (1) and the House-in-the-Middle-of-the-Road.

Heading up, left, down and around.

Out of the 'burbs and out into the boonies.

Half-way there.

I can still smile, more or less.

Passed the turnaround, and heading back.

Here come the clouds, again.

Passing Mile (12)!

On the other side of the Finish line...

Thank you to everyone who made this race a great day! And that includes: the volunteers, Modesto Police Department, the race organizers, and other supporters, including the bands. (And thank you, Mom, for dropping me off and picking me up downtown for the race.)

Looking Forward: I will take at least one week off from running for recovery, maybe I'll do some stationary bike work at the gym, or use the pool at the gym, depending on the weather. After that I want to look into CrossFit. I think my gym recently started a class, and I read an article about CrossFit Endurance (CFE) as an additional training option to prepare oneself for running in endurance races. At any rate, I need to get back to burning off more body-fat and strengthening the rest of my body, especially my core. I'm getting tired of looking at that flabby belly in the mirror. :-) Besides, I am going to need that additional training to prepare to tackle Half Dome this year.

Last year's training efforts were geared toward running a half-marathon in Las Vegas in December 2011 (which didn't happen), and that training did not really feel like it translated to hiking most of the way up Half Dome. Even a park ranger I met at the permit check-point agreed. She was also training to run in Vegas at the same race; I don't know if she made it there, either. I kinda' hope I see her again on the trail this year, but you never know.

The 2012 Bay to Breakers is just around the corner, so I will need to prepare for that, as well. I fully intend to beat my time of (1:58)hrs. from last year, and I am certain I can do it in at least (1:30)hrs.

Now, off to bed.

-Lancer!!