Road and Trail

17 Mile BRB Orbit

2011-10-09T12:00:00.000-07:00

Not great, but not bad considering how little I ran during my tour of Southeast Asia.

Running In Saigon

2011-09-28T09:00:00.000-07:00

Frustrated that flooding prevented me from running on the streets of Siem Reap, I have been itching to get out on the streets of Saigon. I would have run yesterday if we hadn't booked a full day trip to the Mekong Delta...which required an early departure so we could stop for ca phe sua da before catching the bus from Saigon Tourist.

Concerned that daytime temperatures are significantly warmer (and traffic crazier) during the day here, I wake up at 5am to make sure I am outside by 5:30. It is raining lightly when I first step outside, but the sky is lightening. Perhaps the reason will stop. This is probably the last time I can run during our trip given how long it takes our clothes to air dry (and Valerie does not want to pack stinky running clothes for our long flights home). I take my chances and cross the traffic circle.

I warm up by orbiting the traffic circle's island. Actually, the one in front of the hotel is more of a hemi-circle. I then cross over to the river side of the main street here assuming that I would have fewer intersections to cross by following it south as far as I can. Note that I do not have a hotel provided running map. I will be making this route up as I go along. I have looked at Google Maps, so I know there will be a bridge roughly a half mile from here. I just don't know if I can safely run across it, turn before it, or if I will have to turn back the way I came.

The sidewalk on the riverside of Ton Duc Thang starts wide as there appears to be a park to my left (along with a couple of riverside restaurants). However, barriers prevent me from crossing into the park...so I continue close to the street. This stretch soon ends and I see stairs up to the bridge...and I can see the sidewalk on the bridge has a railing dividing it from the traffic. I decide to cross the bridge. Unexpectedly, this may be the safest stretch of my entire run.

The steps descend to Nguyen Tat Thanh near a pink government building of some kind with a warship clearly beyond. As I continue along street level, I pass Saigon Port (where the ship is docked) and soon come to the first intersection. To the right, this street appears to be a major avenue, but to the left it seems a quiet side street. I do not expect much cross traffic, so I have no issue crossing it...but figure I should see if it brings me to a road that brings me closer to the water.

The neighborhood here is a bit more sketchy, but there are some cafes and food carts here...likely will get busy during lunch given their proximity to the port. I find it amusing how some Vietnamese just seem to stand in front of their homes doing practically nothing. I wonder what they must be thinking about me as I run by them...I can feel their stares. This street dead-ends at a gate, so I must turn back.

I continue south along Nguyen Tat Thanh, but the sidewalk area varies in width. I must watch every step for puddles, mud, potholes, planters, parked scooters, pedestrians. Ocassionaly a scooter pulls out or crosses to park on the sidewalk ahead of me. My pace suffers as obstacle avoidance becomes my primary concern. A pair of buses loading passengers and some rather large flower displays placed adjacent to them push me to the limit, but I manage to get through the crowd safely and without having to divert into oncoming lanes of traffic.

I cross another quiet side street no longer feeling compelled to explore it. The road continues alongside a wall with no businesses...an ideal stretch of sidewalk to regain my pace. Some low hanging branches cause me to such from time to time and there are still puddles and muddy patches to avoid, but I am feeling much better now.

I come to a fork in the road. One road remains at street level to my left. The other two options lead to bridges. I figure this is as good as any point to turn back.

Traffic is increasing, but, as I have remained on the same side of the street, I am now going with the flow. Should I need to step in the street to avoid something on the sidewalk (or due to lack of sidewalk), I will have to look back first to make sure I don't step in front of a vehicle.

The buses have departed, so the return run seems less eventful even though more businesses have opened and placed stuff on (or have scooters parked upon) the sidewalks in front of them. I even pass a banh mi cart...surprised how early some of these start serving.

Before crossing the bridge back to the hotel, I decide to check under it...to see if there is a nice walkway to run along the canal. It does not look all that nice, so I go back to the bridge.

I continue north past the hotel to see how far I can go without encountering a major intersection. I make it as far as a shipyard. So many vehicles, mostly scooters, flow in and out of or around the entrance...many using the sidewalk beyond it as an additional lane...that I decide to turn back. My run will total more than 5 miles, so this is sufficient distance given how infrequently I have run since arriving in Southeast Asia.

Garmin Data

Not Treading Water in Siem Reap

2011-09-24T18:00:00.000-07:00

With the streets around the hotel submerged due to flooding from the adjacent river and the rain refusing to stop long enough for these waters to subside I reluctantly decide to use one of the treadmills in the hotel's fitness center.

Hoping to avert boredom, I turn on one of the TVs. The first one has sound, but no picture...so I switch treadmills and try the other. This one works, but I fail to find anything worth watching. I leave it tuned to a channel showing 2012...and start my run.

I hate running on treadmills. I feel like I am going nowhere fast. I set the pace to 12km/hr to guarantee I complete 10km before Valerie's massage is done. This machine's display is annoying because I can only display distance or time...not both. I leave it on distance.

Around 1.1km, I lose my footing and accidentally pull on the emergency stop cable (which I had clipped to my shirt). Great. The machine has completely reset, so I have no idea how long I have been running. I set my distance goal for 8.9 km and start again at 12 kph.

I accidentally swat the emergency stop cord with my arm around 3km into the run. I decide to not clip it to my shirt when I continue. But before I do, I look too se what the temperature in the room is set to. The humidity is really getting to me. Sweat pours down my face and my shirt is sticking to my chest. I find the thermostat..the air conditioner is not even on! I flip the switch, set it to 25, and restart the treadmill with 7km as my distance goal.

By 5km, I feel the temperature has reached a more pleasant level...but the damage has already been done. I am struggling to maintain the 12kph pace.

Another hotel guest looks in the window of the fitness center. She appears to be staring at me, perhaps in total disbelief that someone is actually running here. I haven't seen anyone use the fitness center since we've arrived.

As I approach the 7km mark, I decide to stop. I probably could have continued if I was willing to reduce the pace...but didn't want to do so because I can still easily compute my total running time.

35 minutes. Not bad. 12kph is roughly 8 minutes per mile, a decent pace considering I hadn't run in over a week. If I had run outside, I surely would have been compelled to run further.

That said, I would have really loved to have run around Angkor Wat. Perhaps I should return here for the (half) marathon.

Running in Ha Noi

2011-09-16T07:00:00.000-07:00

At 5am, I start getting ready to run. I am really curious to see if I can tolerate the heat and humidity...and for how many miles.

I am out the door by 5:30am, but it takes time for my Garmin watch to acquire the GPS signal. The sun may or may not be up...it is overcast and a tad foggy. As expected, it is very sticky and warm.

I run thru the parks that neighbor the Metropole en route to the lake. Many people are already out and about working out in one form or another. Certain individuals appear to be doing nothing more than simply moving their limbs. At least they ARE moving. A larger group has gathered by the statue of King Ly. Someone on the steps appears to be leading this group and music accompanies their actions, though I would hardly describe it as synchronized. Amusing to watch as I run by.

I decide to circle Hoan Kiem Lake clockwise...the direction Valerie and I walked yesterday afternoon. The surrounding streets are one way (though scooters view this as merely a suggestion) in the opposite direction, so I can see the traffic coming should I need to avoid people on the sidewalk. Most of the people here are either trying to follow along with the group in the park or do similarly stationary activities. There are a number of walkers...with only a few exceptions they are flowing opposite of my direction. I am constantly avoiding people near the lake, so I decide to stay closer to the street on subsequent laps. A lap is barely more than a mile long (and it would be far too dangerous to run anywhere else), so I plan to do at least four.

After my second lap, I decide to reverse my direction and go with the flow. I notice that I am taller and quite a bit faster than anyone around me...even though I am only averaging between 8:00 and 8:30 per mile. I am not entirely sure this is the better way to go. I soon notice quite a few runners going in my original direction.

On my fourth lap, I decide to stop take photos at various locations I have noted along the way. I am pouring sweat and really feel the heat on my back when I stop moving. The sun momentarily breaks through the fog as I am on the far side of the lake. This will be my last lap for sure.

As I run back through the parks, I am a bit surprised to find the large group by the statue still working out. Not only that, their leader seems to be orchestrating some kind of synchronized laughing as part of the routine. So surreal. A lot of people are playing badminton within the park and on courts that are located upon the sidewalks. A miss hit birdie could easily end up in the street.

I return to the Metropole having logged fewer than 4.5 miles, so I do one complete orbit of the hotel before calling it quits. I would run longer, but Valerie and I have to be ready to meet our tour guide for breakfast.

Garmin Data

21.5 Miler Ahead of Trip

2011-09-11T13:00:00.000-07:00

With interest in doing one half or full marathon before the year ends, I've stepped up my training. In the past month or two, I've managed a couple of 16's and, last week, ran an 18 miler. Though I usually ramp up using a very specific schedule, I attempted a 22-23 miler this morning, but fell slightly short with a still respectable 21.5 miler (at an average pace of 8:43/mile).

There are two reasons I wanted to run more than 21 miles this week. For starters, I really wanted to see how feasible running to work would be. If we had showers at the office, I would definitely consider doing so at least once a week...an excuse to add a mid-week 10+ miler would probably do wonders for my training. I long said I wanted to try running to Naughty Dog (basically a marathon from my house). This run took me around an hour-and-half, less time than it took me to drive to Santa Monica on some mornings...and today's run proves I could actually consider commuting to and from Big Red Button! But my primary reason for today's effort was to squeeze in one last long run before my upcoming trip.

For the rest of the month, I will be touring Vietnam and Cambodia. The weather forecast suggests temperatures that will feel like they are well over 100 degrees Fahrenheit during the day, but never cooler than the 80's overnight. Frequent visitors to this my blog know I do not run well when temperatures inch over 80. I also have no idea how much time I should devote to running given that this is a tour. Chances are I will not attempt a long run while I am there because I do want to have energy for hiking...and taking a lot of photographs (I will be carrying 15lbs of gear on my back most of the time). When possible I will wake up before sunrise and run outside, but suspect I will spend more time on treadmills in the hotel fitness centers. To balance the loss of long runs, I will probably run daily at far shorter distances (i.e. 3 miles) than usual. I'm not sure what I'm going to do while I'm on a junk sailing around Ha Long Bay though...

The Hills Are Alive 10K 2.0

2011-08-13T10:00:00.000-07:00

Despite going to bed later than planned, I have no problems waking up when my alarm goes off at 6am. A quick glance outside is encouraging...the marine layer is present. Hopefully it will not burn off until after the race.

I have some cereal and coffee for breakfast. I am a little concerned that my stomach is upset. Yesterday, I ate a late and heavy lunch that had me feeling too full to eat much for dinner. I even ate dinner unusually late, a departure from my normal pre-race routine. And these are not the kind of runs I need to be doing right now. Crossing fingers I feel better as race time approaches.

I am out the door by 7:15. It is the perfect temperature for a nice warm up jog down to the course. I stop to take pictures along the way. Not having to stress over traffic or parking really helps me stay calm before a race. As I press the crosswalk button to cross Palos Verdes Drive North, I almost put my hand on a spider. Now I am a little stressed.

I arrive at Ernie Howlett Park with plenty of time to spare. My mile long warm up jog was faster than my race pace: 6:57. Didn't my 5:55 first mile on Thursday's workout serve as a warning to not go out too fast?

I meet up with John and his neighbor Sally (who I met at the PV Half) and hang out near the start. This is John and my second time running this 10K, but first time running it on the same day. He came close to catching me at the Palos Verdes Half Marathon, so I have a feeling he might be able to beat me.

I notice a lot of kids (PenHi's cross country team?) are running today. The announcer introduces a 91 year old who has run this race many times before and will be doing so again today. Broad age range.

The starting horn blows. Since we don't have timing chips, I start my Garmin watch before I cross the line...I hear John's Garmin beep at almost exactly the same time as mine.

As we come around the first bend, I feel that traffic is holding me back. I try to find space to advance along the right side of the trail, but lose my footing on the uneven path. Somehow I manage to stay on my feet without breaking my stride.

I check my pace. My watch is in "history" mode. I touch its bezel to toggle it back to "training". The timer reads 00:00:00! Crap! I press start, this time waiting to see the timer increment before looking back towards the course. Bummed that I will be unable to compare this data with my previous attempt, I briefly consider running back to the starting line.

The rest of the run is uneventful. The sky stays overcast, the course remains cool. The tunnels are darker than I remember...the trails dustier. I skip water from the first station (near mile 1), but grab a cup from the other three. I note my breathing is a bit heavy after the first sequence of hills, but I get it under control before entering the Botanical Gardens. The incline within and immediately following the exit from the Gardens remains a challenge. I smartly manage my pace on the long uphill gravel sweeper remembering that there's an additional climb I need to save myself for...though perhaps I could have pushed a little harder as I have plenty of energy left for a solid push down the last hill. During my sprint toward the finish line, I finally overtake a lady who had been slowly pulling away from me for much of the race...a minor victory.

I see my wife waiting for me at the finish line. I also see John. How did he get past me without me seeing him?

As I stop my Garmin, I realize I have absolutely no idea how fast I ran my race. I did not see the official clocks when I crossed the finish line. My watch reads 47:23 at 6.13 miles...less than a tenth of a mile short of a 10K, but I suspect I missed recording more mileage than that. My data from 2008 suggests this course is 6.4 miles long. John mentions recording a similar distance today.

John's time is in the 47's as well, but his watch has captured his whole race. He also does not recall passing me. Regardless, he ran a great race. I am not sure I could have run this course in the 47's...I rarely cover 10K distances in under 48 minutes even when there is little elevation change!

When the 10K results finally get posted, I am satisfied to see 49:05 by my name. 7:54 per mile. 7th in my division, 39th overall. Not bad. Better than my last race here by over a minute. And this is the first race I have run where I can directly compare my time with a previous event...this course has not changed.

John's 47:53 is good enough for 7th in his division.

Next year, I think I move into John's age division. We both plan to run it. In other words, I can't let him out of my sight.

My Garmin Data (edited)

Palos Verdes Half Marathon 2.0

2011-05-14T13:30:00.000-07:00

Since I resumed running back in 2007, I have yet to repeat an event ...until today.

The Palos Verdes half and full may be the closest marathons to my home (and one of the more reasonably priced), but I would never have guessed either would break the streak. I seriously did not want to experience another meltdown on the Peninsula as I did three years ago.

My attitude started to change less than a month ago when John, a video game industry colleague, told me that this year's event would feature a new, flatter course. He planned to run PV as his first half marathon and encouraged me to join him. How could I resist the developer of Resistance?

I checked out the course map on the official website. I realized that, with only a few exceptions, I had already run upon these roads many times before and, in some cases, within much longer workouts. Two weeks ago, I included the few remaining ascents and descents in a 13+ miler. The new route felt much more like a home course...and yet I still hesitated to register.

I had lost a lot of speed since I achieved my PR at the Surf City Marathon. I had not only taken a full week off for snowboarding in early March, but had also come home with a cold. My calves needed more time than expected to recover from a late March six miler that I ran in Five Fingers. I had spent all of April trying to resume my normal routine. For awhile, I averaged between 9 and 10 minutes per mile...far off my annual average for the past two years.

Even this past week, I have only averaged in the 8 to 9 minute range.

In other words, I do not expect this to be a fast race, but I do expect to best my previous performance. And, no matter what, my time will be a PR for this particular course. This certainly takes some pressure off.

As does living five minutes from the shuttle stop. I drive up to the Promenade, find a parking spot right away, and join a relatively short line of people waiting to get transportated to the starting line. Buses arrive frequently, so I am seated before I become too aware of this morning's cool damp weather.

The bus drops us at the staging area between the starting line and the all-important port-a-potties. This is almost too convenient. Though it was a tad damp earlier, the weather now seems perfect--cool, overcast, no wind. I take out my smartphone to capture some shots. I have time to kill.

I meet up with John. He introduces me to one of his Manhattan Beach neighbors who will be running the half marathon today. I also meet Ryan, an Insomniac coworker who is using this event as training for an Ironman Triathlon. Why are none of my close friends running today? Where's Valerie?

I plan a late pit stop to make sure I do not repeat a certain issue I experienced during Surf City. I time the line perfectly, giving myself just enough time to go, walk back to the starting area on Palos Verdes Drive South, snap a picture of the starting corral, and find John and Ryan in the crowd. I do feel a touch of pre-race angst, but this is definitely the most relaxed I have ever been before a race.

The horn sounds.

There may only be a few thousand running today, but it still takes time to reach the initial timing mat. I forget about John and Ryan and immediately start looking for opportunities to advance along the right side of the road. After making my way through the initial pack, I get up to speed quickly...perhaps too quickly. I am totally experiencing race day euphoria. I wish I could somehow harness this feeling on training days.

The route's first turn takes us down Calle Entradero. This initial descent encourages me to run faster. I glance at my watch as I pass the first mile marker. 7:53 is well ahead of my average pace over the past month. Considering I have only run a few miles within the 7-to-8 minute per mile range over the past week or two, I grow concerned I may have started too fast. Fortunately, the first climb provides a natural brake.

The route turns north on Palos Verdes Drive West. Despite my better judgement, I pick up the pace. The elevation change here is minimal to downward trending. I complete the second mile even faster...7:49.

I spot my dad as I approach Paseo Lunado. I had told him in advance that this intersection would be a great location for spectators because the route crosses this street three times. Thankfully he did not rely upon the time estimates I provided because he would have arrived here too late. He videotapes me as I run by and on to Paseo Lunado.

When I ran here two weeks ago to scope out the course, I was uncertain whether the course turns down an alley or Via Pacheco (the online map does not list all of the street names). I am glad to see I guessed correctly. Knowing that Via Pacheco has a slight incline that starts to steepen just before turning down an alley helps me pace myself accordingly. And yet I complete the third mile in 7:35!

The alley drops sharply on to Via Caleta, increasing my pace yet again...but I am not worried. If you think about it, running a 5K in 24 minutes is not that fast. I carry the speed on to Paseo del Mar, but let it bleed off as I continue towards my second encounter with Paseo Lunado...and my dad.

Shortly after the mile 5 marker, I approach the a hydration station. I figure this is as good a time as any to consume my first Cliff Shot. Unfortunately, a couple things go wrong at this station. The volunteers are not prepared with fluids, only fruit and other snacks that I am not interested in (especially not after consuming the Cliff Shot). As I approach the final volunteer, he turns around to grab fluids. I run past, but, realizing I need to water to chase down the gel, decide to turn around and collect a cup of fluid. To make matters worse, this station only has Gatorade...which does not go well with my shot. I kick it up a notch as I turn myself around, hoping to make up for lost time.

Fortunately, this next stretch of Paseo del Mar is very familiar territory. I include it on ten and eleven mile home orbits...one of my shortest "long" runs that I do on weekends. I usually detour on to a trail that runs along the cliffs, but don't mind sticking to the road for this race. The incline is a bit gentler...and seems easier than normal. I do not slow down nearly as much as I would have expected. Before I realize it, I have already turned south on to Palos Verdes Drive West...and my pace gradually increases yet again.

As I continue past Paseo Lunado on Palos Verdes Drive West, my dad catches up to me in his Prius and videotapes me with one hand while attempting to steer with the other. He is doing a fairly decent job of matching my pace, but I grow concerned he might be getting a bit too close to the curb. I tell him to watch where he is going. I shift my focus back to managing my pace.

After the 8th mile marker, I am surprised to see the course turns down Calle Entradero. I could have sworn the map shows us continuing straight on Palos Verdes Drive West. As the course flattens, I encounter a fairly strong headwind accompanied by light drizzle...and I start to worry that I will be facing this weather for the remainder of the race. As the road starts to turn back towards Palos Verdes Drive South, I face an additional unexpected challenge: the steepest incline of the entire race. I have run up far steeper and longer hills, but this one seems to be affecting me more...probably because I did not see it coming. I just hope I will be able to regain my pace once I reach the top!

I am relieved to be back on Palos Verdes Drive South. I can see the Starbucks at Golden Cove Plaza...coffee sounds really good right now.

The road straightens as I return to the start/finish line, but I still have three miles to run. Ahead I see what seems like a endless climb. It is not steep, but worrisome when combined with a headwind. As I run by Terranea, I realize I do not know exactly how far the course continues along Palos Verdes Drive South. The online map shows the route pass Wayfarer's Chapel, but does it reach the roller coaster ride known as Portuguese Bend?

I try to ease my present concerns by shifting my focus ahead. What goes up will come down. I think about how my legs will naturally accelerate over the long descent, how my heart rate will drop. The wind will be on my back. I tell myself I will finish strong. And then I realize I am running downhill again...meaning I will face at least one more incline before I finish.

Shortly after the turnaround point, John spots me from the opposite side. I cheer him on, happy to see that his race also appears to be going very well. Then it dawns on me. If I slow down on the final climb, he may catch me...so I attack the hill.

I feel my pace drop, but I continue to push taking comfort in what lies ahead. As soon as the hill crests, I kick in the afterburner. There's less than a mile to go!

I am flying down to Terranea. A quick glance at my watch shows my pace accelerating towards 6 minutes per mile. I can see the finish line. I start looking for my mom and Valerie. I just catch a glimpse of them and hear their cheers as I go running by. I turn toward the chute and spot my friend Pete just as he notices me. By the time he gets his camera ready, I have already passed him and crossed the finish line.

I remember to stop my watch when I reach the volunteers who are handing out the medals. My watch reads 1:42:06. I am shocked. I have beaten my half marathon PR by over three minutes! I also feel like I could keep running. I am not at all winded. Could I be experiencing runner's high? I meet up with mom, Valerie, and Pete. All mention having a hard time snapping my picture. What...was I supposed to slow down?

John comes down the chute shortly after, achieving an impressive 1:44:10 for his first half marathon. Took me five tries to break 1:45. He needs a moment to catch his breath and sits down.

Another runner I do not recognize approaches. He thanks me for maintaining such a strong pace and mentions that I probably did not notice him because he was drafting off me for much of the race. This is a first.

Results (official)

1:42:03 (7:47/mi)

77 / 1013 overall

15 / 78 male finishers age 35-39

Muddy Five Fingers

2011-03-28T08:00:00.000-07:00

Between March 4th and last Friday, I did not run at all. This was partly due to a week-long snowboarding trip I took in early March (I didn't even bother to pack running shoes) and because I picked up the flu on the final days of that trip.

When I resumed, I slipped on my Vibram Five Fingers and only attempted my short 1.5 mile orbit. My calves really burned the next morning...though any pain hardly seemed justified after such a short distance.

Yesterday, however, I attempted my first trail run in the Five Fingers, heading up to Burma Road with some friends. Unfortunately, the previous night's rain left the trail slick and muddy...and I would have likely aborted it even if my friends had not turned back early. I did cover three quarters of mile downhill before turning back, so it still proved to be a valuable learning experience. Key lessons learned:

1) Running over rocks with the Five Fingers is not a painful experience
2) Individual toes provide a great deal of traction in heavy mud
3) The top of the Five Fingers does not keep out moisture or mud (my foot felt wet even before it sank deep into it)
4) Getting chunks of mud and small rocks inside the shoe is not fun...and they are quite hard to remove (largely because I still can't get my toes back into the shoe very quickly)

After aborting the trail, we continued running until we totaled over 5.5 miles for the morning...which is actually the most I have run in the Five Fingers yet.

I still get blisters on the bottoms of my big toes and my calves have been really burning all day today. Neither of these issues have ever plagued me with traditional running shoes...and, until I overcome them, I should probably avoid longer runs in the Five Fingers.

Too Much Too Soon?

2011-02-11T09:30:00.000-08:00

While I felt great running on Wednesday, this morning's 3 mile orbit felt a little off. My calves started off a bit tighter than normal...not entirely sure if this was merely a side-effect from not having fully recovered from Sunday's marathon or if it was caused by altering my stride to accommodate the Vibrams. After all, favoring toe or ball strikes puts more stress on the calves.

Today's run itself felt pretty good for the first mile...not fast, but comfortable. Running uphill just seems easier in minimalist shoes. There is less weight to lug around. Toe / ball strikes come naturally.

The first downhill proved a bit more challenging. This stretch gets a bit steeper than any descent on Wednesday's run...and I could feel it was quite a bit harder on the feet. This was one area I really appreciate my Kayanos...the added cushioning and spring from their gel-packed heels help my legs relax over such grades.

By the next incline, I started to feel heat under my big toes. The Vibrams appeared tight and fit snuggly, but my big toes were definitely slipping a tiny bit.

The longer more gradual descent from this orbit linked up with the downhill stretch from Wednesday's 1.5 mile orbit, but this time I felt my calves with each and every stride. Either I pushed too far in the Vibrams or too quickly after the marathon...or perhaps a little of both.

I have been especially eager to try my Vibrams on my favorite trail, but now I am thinking twice about doing five miles over the weekend. If my calves still burn on Sunday morning, I may opt to run Burma in my Kahanas or even perhaps just do my home orbit in my Kayanos.

First 1.5 Mile Orbit in Five Fingers

2011-02-09T09:00:00.000-08:00

Three days after running marathon #4, I was itching to get my legs moving again...not just because my legs feel great, but also because I have been most curious about seeing what it feels like to use the Vibram Five Fingers TrekSports under more typical running conditions.

Remember that I did not want to risk my messing with my training routine by introducing something radically different into the mix a month before a race. Playing it safe allowed me to set another personal record on Sunday. I am now free to experiment.

I had only run on them once before...a mile on the track. I had run in flats before, so running without support on a flat rubberized track did not seem of any real concern. But my home orbit is all pavement, all hill.

I especially liked the idea of introducing my feet to the Vibrams during my recovery week because I figured I would not be able to go all out in them...which would potentially open the door for more injury.

That said, it is amazing how great I felt running in them this morning.

My legs had clearly recovered. Though they may have felt better the day after Los Angeles (I think the brutal open reflexology massage I had after Surf City caused more pain come Monday), my legs and feet had no issues...not even a blister...that would delay my return.

The Vibrams are so light on the feet, that my legs had an additional spring to every step, especially upon the steep inclines that start my orbit. I completely do not miss the support or extra cushioning as I pound the pavement. Unfortunately, I do not have the GPS data from this stretch to evaluate because I must have bumped some settings after the marathon that kept it from recording my pace or distance as I climbed the hill.

With the watch settings fixed, I resumed my run. My legs really started turning over fast as the hill crested...naturally wanted to run in the low 7 minute per mile range. I had to consciously decide to slow down for fear I might risk something as I reached the downhill stretch.

The only area where I really felt I needed to pay close attention to my running form was on the descent. I feared that I might revert to a heel strike on the down slope. That said, I felt no discomfort, even with an occasional mid-foot strike...and never came close to a heel strike.

When I was done, I was surprised how easily it went (a very comfortable 8:16 per mile). I felt fully recovered from the marathon. I felt I could have easily done my full 3 mile orbit in the Vibrams.

Surf City USA Marathon 2011

2011-02-06T13:15:00.000-08:00

For once I attend a marathon where my wife and friends will actually participate! I may be on my fourth full, but everyone else braves their first half. They are notably anxious, but seem excited to be doing this together. An added perk is one invited us to stay overnight at her home in Huntington Beach. She and her family treated us to amazing homemade Bun Bo Hue and Italian-style seafood pasta. Consider us sufficiently carbo-loaded.

As soon as I realized our friend's place is just two miles from the start of the race, I decided I should walk and jog to the course. Being stuck in traffic just minutes before last year's Los Angeles Marathon forced me to run 1.1 miles from the 101-110 interchange uphill to the starting line...an unplanned warm up that seemed most unwelcome at that time, but one that may have led to my PR. Not having to worry about traffic, finding parking, or securing a ride means less stress on a morning like this. Plus, my wife and friends can sleep in without worrying about me. Everyone else's race will begin at least an hour-and-a-half after mine!

Yesterday's pre-race Expo solidified my decision. Pacific Coast Highway was horribly backed up. Officials turned away cars attempting to enter the parking lot from Beach Avenue and, as we would learn the hard way, PCH as well. The next lot south was closed off, forcing us to circle back. Deterred from trying to get anywhere close to the event, we ended up parking near the intersection of Beach Blvd and Atlanta. Just to obtain our bibs and pre-race packets, we had to walk two miles (one there, one back).

My alarm goes off at 4am. I awaken immediately, perhaps due to how lightly was sleeping. Not only had I failed to fall asleep as early as planned (three first time half marathoners in the nearby kitchen apparently could not contain their enthusiasm), but I also received quite a shock around 1am. Valerie woke up and exclaimed, "Eric!" as if I had overslept.

I make coffee for myself, toast half a bagel (I ate four meals yesterday, so this seemed more than enough), put on sunscreen, and suit up. I wear a tattered old long sleeve Crash Bandicoot shirt to keep me warm until the race starts, one I don't mind discarding. I grab a bottle of water so I can pre-hydrate en route. I have plenty of time to get ready, but still leave the house ten minutes later than planned.

With the route I plotted on Google Maps firmly committed to memory, I start walking. It is dark out, but the streets are sufficiently lit. Though I tell myself the neighborhood should be safe, unfamiliarity and crossing through unlit patches are a bit disconcerting. I stick to the better lit sides of each street and cross fingers that Google's walking directions are accurate. According to the route, I can use Frankfort as a shortcut, but only if I can reach Frankfort's cul-de-sac from the intersection of Indianapolis and Beach Blvd. Thankfully, there is a sidewalk joining Indianapolis with Frankfort exactly where Google Maps suggested it would be.

Now just a little more than a mile from the start of the race, it is time to jog.

I take it easy as I head down Frankfort, but can tell my legs really want to run. The morning air is cool and moist (probably in the low 50's), but I am not cold, especially now that I am moving. I do not bother to monitor my pace as my thoughts drift ahead to the race. I almost forget to look for Huntington Street, but remember to do so just as I come upon the intersection. Who knows how far I would have gone had I run past it.

Marathoners and half marathoners emerge from cars parking along Huntington. Are the lots already full?

I reach the starting area on Pacific Coast Highway. I may have left late, but have arrived a bit earlier than planned. The starting corrals are empty. The officials are still setting things up. The sky is still dark with no sign of stars...apparently there is a marine layer this morning (I did not see any mention of it in the forecast). There are some runners milling about and stretching, but I could have easily slept for another twenty minutes. I locate and use the nearest restroom near the beach...no need for porta-potties here. Everything could not be going smoother.

I am among the first to step inside my designated corral. I could stand at the front, right behind the elite runners, but decide to hang a few rows back because I know I will not be going out as fast as many in my wave. I turn on my old cellphone to snap a couple of pics, but shut it off immediately thereafter to conserve battery. The battery barely holds enough charge to last an entire marathon, so I must be careful how I use it or risk not having tunes.

Twenty minutes before the race, I make another pit stop...just in case. There is a line this time, albeit nothing compared to those I have stood in before other races. 20,000 will be running today, but only 2,000 are allowed in the marathon. It is simply not that crowded yet.

I return to the corral and have no problem finding a good spot, but the spaces soon fill. Ten minutes before the race I feel my bladder again. I tell myself it is just nerves and try to ignore the building pressure. I cannot leave now or risk missing the gun. The announcer welcomes us to the race...tries to engage the crowd, but everyone seems pretty mellow. People from 19 countries and all 50 states, 15 septuagenarians, 5 octogenarians, and 1 world record holder (106 marathons in one calendar year!) are participating. The sky turns a brighter shade of gray as a woman sings the National Anthem. Perhaps we will get lucky and not see the sun for the entire duration of our races.

The horn sounds and the tune "Surfin' USA" accompanies the rhythm of footsteps as runners head northwest on Pacific Coast Highway. Unlike previous marathons, I cross the initial timing mat just seconds after the horn. For once I could actually refer to the official course clocks, but I prefer to rely upon my Garmin Forerunner 405. Why calculate my pace in my head when I can glance at my watch and get instant pace updates?

Knowing a course is mostly flat is a double-edged sword because I feel free to let my legs dictate the pace. A glance at my watch suggests I will comfortably hit my first mile in 7:30. Even though I am targeting an 8:15/mile average, I do not want to slow down. In Los Angeles, I was constantly having to shift gears to weave through a crowd of slower runners. Here, everything is already flowing smoothly. Is it bad that I am already thinking about setting a PR today?

I complete the first mile in 7:20. I try to relax my pace a bit. The first water station soon approaches. Having pre-hydrated, I figure I can skip this one. The cool weather should allow me to skip every other station. Besides, I still need to go. I pass a row of porta-potties and briefly consider stopping. I have already found my stride, so I grin and bear it. I turn on my Walkman phone and cross fingers that the music will serve as an additional distraction.

I complete the second mile in 7:28. I know I cannot sustain such a pace for even a half marathon. That said, the longer I can keep this up, the more time I can allow for a pit stop...one that may eventually prove to be necessary. For some reason my music stops. I did not start my tunes at the beginning of the race because I anticipated it might die before the end. My Walkman phone's battery is quite old, but should have lasted for more than two songs. I press the play button to no avail. If I remove the phone from the armband I risk losing my credit card, driver's license, some cash. Not good.

I take water at the next station, turn up Seapoint, and complete the third mile in 7:40. I figure my pace will naturally slow over the next mile because I should soon hit the course's one hill. We turn on Garfield and reach the incline. It is, as expected, not terribly steep...but it is definitely a hill. Still, Los Angeles' course presented far more challenges than this. Training on the Palos Verdes Peninsula obviously helps. I don't think my pace will ever drop into the nine minute per mile range if this is the toughest hill I will see today.

When the 3:20 pace leader catches up, I decide to hang with him. I am pretty sure he needs to maintain a pace faster than 8 minutes per mile, but cannot do the math in my head to know by how much. A glance at my watch suggests I am running at a 7:45 per mile pace. I will keep this up until I feel like I am exerting effort to do so.

Somewhere between miles 4 and 5 on Edwards Street, we come to the descent. I am a little miffed because the course appears to double back on itself along this stretch and I mistakenly believed there was only one climb on the whole course. The hill does not seem very long, but it is perhaps a little steeper than the previous incline. Why I worry about this now is beyond me.

I down my first Cliff Shot as I approach the next aid station, grab water to chase it down, and enter the Huntington Beach Central Park. The lake catches me by surprise. I definitely do not know this area...which makes running through it all the more interesting. I come to a wall of trees, but can see runners on the other side. I notice one runner leave the course and cut between the trees. Lucky for them, I do not see any timing strips as I turner the corner that brings me back to their shortcut. Why anyone would cheat on a marathon is beyond me...especially those trying to qualify for Boston. If they cannot achieve what is necessary here, what makes them think they will have a good experience there?

At some point, the path becomes a dirt trail...unexpected and far too short. The course then crosses Goldenwest, continues back into the park (the park spans Goldenwest). I am disappointed to cross a timing mat at the six mile mark. I would have preferred to find it at the 10km split. I keep glancing at my watch until I reach 6.22 miles. I cross that milestone in 47:10. For some reason I feel my current pace should return a faster split. I know I have recorded a 10km split in the mid-43's during at least one training run. I must have been running really fast on that day. That said, I am still running way faster than I should.

This park has some nice looking restroom facilities. I have briefly considered stopping at more than one of these structures, but do not want to chance breaking my form. My running motion has been very fluid, my breathing very light and controlled. Without tunes to distract me, I have become very aware of everyone else's breathing rhythm. I must be in way better shape. Just then, I notice someone go off course to find a not-so-private tree. He had a chance for privacy. I guess he did not want to backtrack.

I complete my 7th mile and approach another water station. I start looking for my friend's son and daughter who are volunteering, but I am not 100% sure which station. I do not recognize my friend's children amongst the volunteers. I am fairly certain they are not at this station because they expected to also serve half marathoners...and the half marathon course does not come this far inland. I skip this station, figuring they will be at the next. Once again I cross Goldenwest, pass through the western half of the park, and emerge in a residential neighborhood. One more turn and I am back on Edwards, with its hill ahead.

I complete my eighth mile at the hour mark and begin what I hope is the last real climb on this course. My pace drops into the 9 minute per mile range briefly, but I quickly recover as the hill crests and turns on to Overlook Drive, a street atop the bluffs overlooking the Bolsa Chica Wetlands. It is actually quite foggy this morning, so I cannot fully appreciate the view. I notice some photographers along the course and try to position myself in front of their lenses. I also notice a skinny older gentleman wearing a green tank top has passed me. I am guessing he must be in his 70's. He pulls off his tank top to remove his undershirt and then replaces the tank top...all without missing a step. I find this odd because the tempe

rature is too cool to be removing articles of clothing.

As the road turns and descends towards Seaport Avenue, I pick up the pace. At the next aid station I grab Vitalyte for the first time this race (actually it is the first time I've ever had this brand of electrolyte beverage). Once again, I do not see my friend's kids amongst the volunteers. This particular station services the course in both directions, so it is possible they are facing the other way. I complete the 9th mile in 8 minutes flat, so the hill did not hurt my overall average by much. My thoughts soon turn towards my wife and friends. Their race should be starting shortly.

The course turns on to the northbound lanes of Pacific Coast Highway. I down another Cliff Shot as I approach the next aid station. I grab water, but do not see my friend's children. I decide to stop looking. I pass more porta-potties. If I can survive this long without going, I might as well hold it until after my half marathon split.

The course continues alongside the Bolsa Chica Wetlands. I am more familiar with this section of the course thanks to a couple of car club barbecues I have attended at Bolsa Chica State Beach. Running here reminds me of the first half marathon I ran (Silver Strand)...an easy flat course that appears to go on forever. A motorcycle cop soon approaches in the southbound lanes. He is followed by the current marathon leader. Some of us cheer him on the as he runs by.

A considerable amount of time passes before I see another heading in the opposite direction. I start wondering how much further the course extends to the northwest before it turn back to the southeast. It feels like an eternity since the last aid station. My pace is now hovering around 8 minutes per mile or slower. The older gentleman in the green tank top has extended his lead. I tell myself there must be a slight incline slowing me down...if only to convince myself that I will be able to pick up the pace once I reach the turnaround point. I see the 3:20 pace leader pass by in the opposite direction. How far behind him am I now? Does the turnaround correspond with the halfway point?

According to my GPS watch, I cross the timing mat located at the turning point in 1:34:49...and I still have nearly a mile to run until I reach the halfway mark. I start doing the math in my head. At my current pace, I should reach my half marathon split in around 1:42. Something about my estimation does not seem right. The fastest I have ever run a half marathon is 1:43:26...during a training run that included gravity assistance over the first four miles. For some reason, I decide to see how much under my PR I can go. Even with the extra effort, I complete my 13th mile in 7:59. I fear this will be the last in under 8 minutes.

According to my watch, I cross 13.11 miles at 1:41:30. Sadly, there is no timing mat in sight. I seriously wish all marathons would officially register halfway splits. Heck, all should register 5km and 10km splits as well. It would be like completing four races on one day. I grab Vitalyte at the next aid station. I seriously consider a pit stop, but, even though I have clearly peaked, I figure I should wait until I see my pace drop a bit more significantly before seeking relief.

Over a loudspeaker, I hear someone telling marathoners to move to the right to make way for a wheelchair. Apparently, this just affects the northbound runners...and suggests that the lead half marathoners may soon overtake them as well. I start wondering if any of the half marathoners will overtake me while I am still on Pacific Coast Highway.

As the two hour mark approaches, I notice the 3:30 pace group leader has nearly caught up with me. I try not to get discouraged, reminding myself that I would have to average 8 minutes per mile for the entire race to achieve such a goal. I down my third Cliff Shot with water and, as I pass Seapoint and the mile 15 marker, notice the pressure on my bladder has increased.

I scan the field of half marathoners running in the opposite direction on PCH hoping to find my wife and friends. There are a lot of runners filling the northbound lanes, so this is not exactly easy...but I soon see a familiar splash of pink and a white cap. "Go Valerie!" I exclaim. She acknowledges me too. How exciting! I hope her race is going well. (NOTE: She was probably a sixth of the way into her race at that time)

I see porta-potties ahead at the aid station just past Goldenwest. I cannot wait any longer. I immediately find a vacant one and try to be fast, but some things cannot be rushed. My pit stop lasts 45 seconds. To get back on course, I have to backtrack slightly to get around an aid station table and then get back up to speed. I may feel relief, but at what expense? The older gentleman I had been running with for many miles and the 3:30 pace leader are long gone.

The marathon course soon leaves the highway and turns back towards the north on the adjacent bike path. I am pleased that this is a paved surface since the one at Long Beach was concrete...really hard on the feet and joints. I should mention that I have not experienced any joint or feet problems thus far, not even a blister. The only real issue affecting my run has been...relieved. I complete my 16th mile in 9:08, but still have a comfortable buffer thanks to my unexpectedly fast first half.

That said, I can tell I am starting to slow down. I complete mile 17 in 8:27, mile 18 and 19 in 8:32, mile 20 in 8:41. Little drops are not enough to give my legs a significant boost, but, knowing that this stretch along the beach is an out-n-back, fear the subsequent little rises could slow me down...especially given their close proximity to the end. As long as I do not get much slower than this I should still achieve my PR, but I am starting to worry. I see the 3:30 pace leader heading in the opposite direction, but have no idea how much further north I must go. On a more positive note, I have finally overtaken the older gentleman in the green tank top.

I reach the final turnaround point. Two timing mats ensure that anyone who has tried to cut this stretch short will not earn an official finishing time. My split at this 20.9 mile marker is 2:49:02. I toggle my watch display to see that my overall average pace has dropped to around 8:06 per mile...still well ahead of my PR target of 8:15, but not by much. I toggle the display again to my Virtual Partner and see that I still have over three minutes I can bleed over the remaining 5.3 miles. In my head I figure that 30 seconds over the next 5 miles is only 2:30. If I hold my pace at 8:45 per mile, I should still finish well ahead of Long Beach.

I take my fourth Cliff Shot with water at the next aid station. I have one more in reserve which, if I stick to my schedule, I should not need until just before the finish line if at all. I complete mile 21 in 8:40, mile 22 in 8:38, but mile 23 drops to 8:43. Thanks in part to those little rises, I complete both miles 24 and 25 in 8:47. I feel like I have been pushing harder and harder, but going slower and slower. Some stranger coaches me to stand up straighter and use my arms to carry me to the finish. I adjust my posture and start pumping. I am starting to get really hungry. Maybe I should have eaten the other half of that bagel this morning. I decide to eat my last Cliff Shot with water from the mile 25 aid station and channel whatever energy I have left into one final kick.

My personal record is now far less of a factor than simply ending my misery. I am not hurting, just no longer enjoying the effort. The course diverts from the bike path and back to a cone lined stretch of Pacific Coast Highway, presumably to keep the marathoners separate from the half marathoners. I stop looking at my watch and start looking for the finish line.

Spectators line the sidewalks, but eventually spill into the street. Cones once used to define a lane for us marathoners now merely provide a barrier between the crowds and the rest of the highway. I must now intermingle with half marathoners as I attempt to sprint towards the end. As I enter the intersection of Huntington Street and PCH, I see the finish line. A sign points us marathoners to the lane coned off to the right and across two timing mats. The race clock reads 3:35:21 as I cross the latter. I do not need to see my chip time to know that I have achieved my goal. I beat my time at Los Angeles by over four minutes, a larger margin of improvement than between my previous marathons. I am obviously happy.

And hungry.

After I collect my finishing medal, I continue down the chute where I am handed a plastic blanket, a bottle of water, and a plastic bag full of edible goodies. I stop at the large boxes that immediately follow to use them as a table and open the bag. The offerings seem relatively light compared to what I am used to, but I do not complain. I tear into the fruit cup, consuming it quickly.

I glance at the time and assume that I have finished ahead of my wife and friends. Valerie thinks she will finish her half marathon in under 2:15, but, with no way to know exactly when her wave started, I can only roughly guess when she will join me. I watch people continue down the chute for the next fifteen minutes, but am unable to spot anyone I recognize. Picking out faces in the crowd is not easy because everyone dons the same plastic blanket. She might have an equally difficult time recognizing me.

I start wondering if she finished ahead of me or walked by while I was preoccupied with food. I look behind me and notice more food stations (explains why the food bag is so light). I decide to continue my search down the chute. I do not find Valerie or her friends, but do find a banana, an apple, and an electrolyte beverage. As we planned to meet near the food, I decide to go no further. I remain standing for fear Valerie might not see me if I sit down.

Forty-five minutes go by and there is no sign of Valerie or her friends. I figured by now everyone should be across the line, so I do a quick sweep of the area to see if I can find anyone. Not seeing anyone, I continue towards the end of the chute. I see lines for the finisher photos and hop into one hoping that maybe Valerie or her friends will walk by while I am in line. Still no one. As I have my photo taken, I overhear an announcement about proceeding through the intersection to a reunion area where you can meet up with your friends and start wondering if that is where I will find Valerie. I continue through the intersection towards the site of yesterday's expo and eventually find the family reunion area.

There are a few people standing here, but no one I recognize. I decide to take a quick look around the expo site before waiting here. The reunion area is so far off the beaten path, there is little chance I would find anyone that does not specifically look for it.

The crowd is dense, especially around the beer garden and the results tent. The line at the results is so long that I would not even chance waiting in it. Inside, I come across a guy wearing an Insomniac Games sweater. Hoping to meet up with John, Insomniac's COO (and someone whom I have been chatting with over Facebook since he came across my running blog), I introduce myself. Kevin, Insomniac's Animation Director, tells me that John picked up a running injury shortly after we met last weekend...and had to back out of the half marathon. It sucks to endure months of training only to get injured on the week of the event. I briefly consider asking if Kevin has a cellphone I can borrow, but realize that Valerie does not have her cell with her either. Trang has hers, but, now that I think about it, I would not know either of their numbers without my cell's contact list.

I return to the family reunion area and wait. Fifteen minutes go by. No one. I need to find a restroom, but hesitate to leave. I head over to the closest ones and decide against waiting when I see the lines. I wait for another fifteen minutes. This is intolerable! I head back to the restroom I used before the race and wait. Even though the sun has been poking through the marine layer, it is still cold by the beach...especially in the shade.

I return to the family reunion area and check my watch. It is 11:40 am. I have been on my feet since leaving my friend's house at 5:10 am. I finally decide to sit down. I do not want to move.

Noon arrives. I realize that my friend's family had noontime lunch plans and figure they must have returned home by now. I head back to the finishing chute to make one last sweep just to be sure no one is still waiting. The crowd has mostly dispersed,. They are not here. Race volunteers are offering extra food items to those who are still finishing and ask if I want anything. I gladly accept another banana, apple, and electrolyte beverage. Feeling abandoned, tired, frustrated, and hungry for real food, I decide I must walk back to my friend's house and hope that someone is there to let me inside.

The walk back is actually quite pleasant. The sun is out and the temperature is rising. I pass a lot of marathoners and half marathoners walking back to their cars or arriving at their homes along the route. I receive congratulatory comments from people driving down the street or standing in their yards.

As I ran half of this distance in the morning, the return trip seems a lot longer. My arms grow weary from carrying my goody bag. I continually sip from my post-race water to stay hydrated. My feet start to ache. I cannot wait to lie down. I enter my friend's neighborhood and walk up to the door. I knock, but there is no answer. I get a sinking feeling in my stomach.

Just then, the door opens. It is Valerie. The family's lunch plans are not here, so she has been waiting behind for me. Apparently, she successfully met up with all of the friends...I was the only no show. This is the last time I go to a race without a cellphone.

Results (official):

03.0 Mile: 22:34

06.0 Mile: 45:29

12.2 Mile: 1:34:49

20.9 Mile: 2:49:02

Total: 3:35:16 (new PR)

300 / 2433 overall finishers

247 / 1464 male finishers

59 / 245 male finishers age 35-39

Official Photos

Garmin Forerunner 405 Data

----

I looked up the older gentleman in the green tank top. His name is Parks Williams (bib number 1706) and he is only 69 years old. He completed the marathon in what seemed like an impressive 3:46:51 until I realized that he finished 2nd in his age group. The 67 year old who beat him clobbered me as well with a blisteringly fast 3:19:43 (128th overall!!!).

----

When I ran the Long Beach Marathon back in 2009, I learned about the "California Dreaming Series". Run Long Beach, San Francisco, and Huntington Beach (a.k.a. Surf City) in any order, any combination of full or half marathon, and you could earn an extra special medal. I thought about running Surf City as a half in 2010, but it fell the morning after I returned from a planned week-long snowboarding trip. Since I thought I had to run Surf City within a year of Long Beach, I gave no thought to attempting the series and did not bother signing up for San Francisco.

I had no idea that this particular race still qualified until I signed up for it last November. Nor did I realize before then that any chance to complete this series would end with this race (I just thought it was something I could always attempt as long as I did all three within a year of one another). I am bummed that I completed two of these three events as full marathons and cannot use either to earn a shot at the special medal. Oh well.

Marathon #4 Training Complete

2011-02-03T09:00:00.000-08:00

As I have learned in the past, I can predict fairly well how I might do in a marathon by reflecting upon my final month of training. Without further ado, here's a summary of my progress:
01/09-01/15: 45.49 @ 8:17/mi
01/16-01/22: 36.42 @ 8:27/mi (46.61 @ 8:15/mi)
01/23-01/29: 30.02 @ 8:06/mi (19.83 @ 8:21/mi)
01/30-02/05: 20.26 @ 7:40/mi
Average pace for month: 8:11/mi

Note the data in parenthesis as it indicates the true distance total / average pace for these weeks. The reason for this notation is that I swapped my long and short runs over the weekend straddling these weeks...and I have juggled the data as if I had run them on their originally scheduled days for consistency when comparing this data against my previous marathon attempts. An unexpectedly fast 14 miler during that particular weekend makes direct year-after-year comparisons especially problematic.

Remember that I showed steady pace improvement over the final weeks before my last two marathons. Fortunately, this past week suggests I did not peak too early.

Month before the Los Angeles Marathon in 2010:
02/21-02/27: 45.41 @ 8:47/mi
02/28-03/06: 36.16 @ 8:23/mi
03/07-03/13: 30.11 @ 8:08/mi
03/14-03/20: 20.17 @ 7:59/mi
Average for month: 8:24/mi
Average race pace: 8:17/mi

Month before the Long Beach Marathon in 2009:
09/13-09/19: 45.74 @ 8:51/mi
09/20-09/26: 39.09 @ 8:33/mi
09/27-10/03: 29.06 @ 8:24/mi
10/04-10/10: 20.29 @ 8:03/mi
Average pace: 8:33/mi
Average race pace: 8:25/mi

The good news is that, despite having gotten a late start on my marathon training schedule, missing a week due to illness, and consistently falling short of some of the longer distance targets, I appear to have gotten myself back on track over the final month...and my average pace implies I should easily match if not beat my previous personal record setting pace. I am slightly concerned that my feet are a bit more banged up than usual (a touch of PF in both feet, but not yet a factor while running) and that my right ankle continues to bother me over longer distances, but, again, these factors have not affected my stats.

Averaging 8:15 per mile at Surf City seems a reasonable goal. Ironically, it just happens to be the pace target I initially set (and have not yet changed) for my Garmin Virtual Partner!

The Next Day

2011-01-24T07:00:00.000-08:00

I am fairly convinced that running one mile in the Vibram Five Fingers did not have any significant impact on the way my muscles feel this morning. I mean, my legs are tired and stiff, but no more so than I would expect after a weekend of running...especially following a couple of my highest mileage training weeks faster than my anticipated race pace.

I am eager to try my typical 3 mile orbit in the Vibrams, especially because it is on asphalt and features some demanding hills...meaning it would give me a better idea of what I can expect out of them. But I really do not think it is a good idea to chance running in them any more until after I run the Surf City Marathon.

I think I can afford to wait. After all, it is now less than two weeks away!

First Mile in Five Fingers

2011-01-23T12:00:00.000-08:00

This could be the most significant mile in my running history. I am well aware of this as I park my SUV in Peninsula High School's lot. I have already run three miles today wearing my trusty Asics Kayano 15s, but this will be different. There is no pressure to run fast. No need to go far. I am just here to try the Vibram Five Fingers TrekSport...to feel what they were designed to do.

Part of the reason I have elected to run my first mile here is to reduce barriers to entry. PenHi's track features a rubberized surface. Though not as squishy as some, it should still be easier on my feet than asphalt. Additionally, the track provides the only flat surface near my home. While I do not expect the Five Fingers to cause issues on uphill runs (where I definitely favor toe-strikes), I cannot guarantee the same for downhill stretches (where I have a tendency to relax my stride). With my next marathon only two weeks away, I am not taking any chances.

Upon opening the door, I immediately notice broken glass on the asphalt...perhaps my biggest concern about using these minimalist shoes upon the road. Fortunately, I have noticed this obstacle and can safely step around it. I keep my eyes open for more shards as I walk towards PenHi's track.

I walk out on to the track as my Garmin watch locates the GPS satellites and finds my position. I hit the start button and accelerate to a comfortable pace. There's a natural spring to each step. I feel light on my feet. My feet do not notice the absence of cushioning or support I would get in my Kayanos, but immediately are aware of how much less clunky they feel.

As I reach the first straightaway, I see my pace is in the mid 7's per mile range. I am not exerting any effort to run fast, so this is a very good sign...especially given how much slower I ran during my earlier 3 miler.

My second lap feels even better. I sense my pace increasing and my stride seems stronger. Same is true of my third lap. As I glance again at my watch, I see my pace is now solidly in the mid 6's.

I am approaching 18 miles over the past two days. I should be tiring, but instead find myself cruising. As I round the final turn of my last lap, I have plenty left for a speed boost. Kicking it into high gear, my pace drops into the mid 5's. If I wasn't running a race in a couple of weeks, I might have been tempted to keep going.

I complete my mile in 6:49.71...not among my fastest, but faster than any I have run in over a week...and probably the easiest sub-7 minute mile I have ever run. Now I am really eager to attempt longer runs in these shoes. Of course, there's still a chance I will pay a price for this break in my regular training routine. Check back tomorrow morning to see how my legs and feet feel!

Fastest 14...and Valerie's First 10

2011-01-22T12:00:00.000-08:00

With Surf City only two weeks away, you would think Valerie and I would be sticking very close to our training routine. However, Valerie has to travel for work tomorrow morning, so she needs to move her long run up a day. She is particularly concerned about how her week long trip will affect her training because she will not have any time to workout...so she wants to do her first 10 miler today (longer than what is recommended on her half marathon training schedule).

I am shifting my run because Valerie claims to need my encouragement. I have mapped an out-n-back that will allow me to stay with her for the first half of her run, but with a desirable extension so I can get my scheduled total. We are driving to start near the beach so that the route mimics the expected amount of elevation change she will experience during her half marathon. At the very least, this should give her a better idea of what kind of pace she is capable of achieving.

I am not used to skipping my short, fast run...which usually gives a pace boost to the subsequent long steady distance workout. My legs have been feeling the accumulation of distances since my peak training week. Thursday, in particular, felt a bit rough.

We run down from the parking lot to the bike path and continue along RAT Beach to the Redondo Beach Pier. I start slow, not just so Valerie can keep me in view, but also because my legs are a bit stiff. When I reach the pier (exactly 2 miles into the run), Valerie is not far behind and looking strong. I stop to take a photo of her. She does not stop...even though she doesn't exactly know where we are going.

I finally catch up to her again as the bike path turns right through the pier's parking lot. I yell to her, motioning her to join me. I prefer to run on the sidewalk just outside of the lot (partly because the GPS does not function properly within the parking structure). We continue our run past Kincaids, around the International Boardwalk, and down Harbor Drive. I wait for Valerie to catch up to me at Herondo. Again, she is not far behind and still looking strong.

I lead Valerie to the dirt trail that becomes Veterans Parkway and tell her I will stop at the 1 1/2 mile marker (which should be our five mile mark...and her turnaround point). No longer needing to give Valerie directions, I do not need to hold back. My legs feel loose now and my joints appreciate the softer surface. Time to up my pace.

I reach the 1 1/2 mile marker and take photos while I wait for Valerie to catch up. When she does arrive, she stops across the intersection from me. Apparently her Garmin already claims she reached 5.0 miles. My Garmin hit 5.0 exactly at the marker. Whatever. I walk back across the street, take a few photos of her, and check her watch. She is maintaining a steady pace faster than ten minutes per mile. If she can keep this up, she will easily finish her 10 miler before I can complete 14.

Valerie turns back and I press forward. I feel particularly good as I continue through Hermosa into Manhattan Beach. I am kinda surprised that I have felt no ill side effects of having consumed a Behemoth from the Grill 'Em All Truck during yesterday's lunch. Not once. I mean, here's a sandwich comprised of two full-sized grilled cheese sandwiches as the buns for a generous sized hamburger patty (with bacon, beer soaked onions, pickels, and sauce thrown in for good measure)...shouldn't some of this tasty monstrosity still be residing somewhere in my gut? Now I am starting to wonder if I have found the perfect pre-race food.

I reach my turnaround point at the 3 1/2 mile marker. I feel good enough to continue all the way to Fry's, but realize I do not need the extra distance. Swapping my long and short days has already disrupted my scheduled weekly distance totals...and puts this seven day period dangerously close to my peak training week (just one week earlier). I stick to the plan.

As I start back through Hermosa Beach, I realize I need to pee. I do not want to stop running now as I have really hit my stride. A quick glance at my pace suggests I could break my half marathon PR today. I figure I can hold out at least until I pass the restrooms around the International Boardwalk.

I decide to make that pit stop. Before continuing, I review my run history. I am still on track to beat my best half marathon time...and, if i can maintain my pace, by a surprisingly significant amount. That said, my legs are starting to tighten up...and I am feeling a blister that has been on the ball of my right foot for the past week. I must get moving!

After passing the Redondo Beach Pier, I run up George Ferth Way to the pedestrian path that overlooks the strand. Fearing the incline and path have killed my pace, I attack the stairs at Knob Hill. I skip every other step with barely a break in my stride, but am terribly winded by the time I reach the Esplanade. I have less than a half mile to go to reach my half marathon split, so I decide to consume what energy I have left to see how much lower I can set my PR.

I cross the 13.11 mark at 1:41:47...pausing to celebrate / record my victory and catch my breath. My previous best was in the 1:43's with gravity assistance, so this shows significant improvement...and suggests that, despite starting my marathon training a bit late, I may yet have a chance to PR at Surf City. I start wondering if I might catch Valerie before she finishes her 10 miler.

Having achieve this unexpected result, the rest of my run is gravy. Rather than continue to push, I just let my legs go as fast as they feel running. I finish the 14 miler with a 7:44/mi average pace...far faster than I figured I would have run today. I would have been happy with a flat 8.

I drive up to my mom's house to meet up with Valerie. She reached mom's just 10 minutes before me, completing her 10 miler in 1:38:23. Her average pace of 9:49/mi is faster than most of the runs she has ever attempted (at least those I have record of...because she may have run faster on Maui while I was wearing her watch). It is hard to believe this is her first 10 miler. I am so proud of her!

My data

Valerie's data

Day 3 with Five Fingers

2011-01-18T22:00:00.000-08:00

First time I wore them to work and kept them on all day long, but still no running in them. It has gotten easier to align the toes, but pinkies are still a challenge. Went for a walk...a half mile orbit that included a stop at the local Starbucks. Still feels a bit unusual to walk outside in them, but really have no issues.

The top of these shoes do breathe nicely (I am a bit concerned that the heat emitted by the PC under my desk will make my feet sweat...fortunately the AC is directly overhead and provides nice relief when it kicks in). All-in-all, I think I could get used to wearing them wear as an every day shoe.

And, yes, I did get some comments about them from my coworkers.

I commuted in the NSX, giving me a chance to verify their worthiness as a driving shoe. They definitely have the advantage of not having a clunky sole to get in the way of heel-toe driving and what little sole they do have grips the pedals really nicely. The individual digits do not seem as prone to slipping around the sides of the pedals as they did in the Pilot, but I am still a tad concerned how they will perform in heel-toe driving (which I can't really test during a commute).

Day 1 with Five Fingers

2011-01-16T22:00:00.000-08:00

Only wore my new Vibrams for an hour, but not to run in. Still having difficulty getting my toes to line up, especially the pinky toes. I tried playing Gran Turismo 5, so I could anticipate any challenges working the pedals of a real car while wearing them (I play using Logitech's Driving Force GT, which has a brake and gas pedal). I actually like they way they grip the pedal and help anchor the base.

In many ways, the Vibrams are like driving shoes, the latter being essentially a glorified sock with a thin rubber sole...but I am a little curious about such things as toe-heel driving (especially given that the toes work independently in the Five Fingers). The driving shoe may still have an edge.

A Tale of Five Fingers

2011-01-15T21:00:00.000-08:00

Ever since Justin showed up to work wearing them a couple of years ago, I have had my eye on a rather unique five-toed shoe made by Vibram...and been following a growing movement towards natural running (using such minimalist shoes or going barefoot). That said, I have not been willing to part with the comfort and support I have been told I needed and grown accustomed to having over years of running.

In concept, what seems like a radical shift actually makes a lot of sense. The human foot is not designed to absorb impact on the heel. A quick attempt to run barefoot will discourage this behavior immediately. But, for some reason, shoes over the past couple of decades have made huge strides to assist, if not encourage such unnatural form. When I ran cross country and track in high school, I gravitated towards Nike Air for this reason. When I rediscovered running just a few years ago, I adopted Asics Gels...as much for their ability to absorb impact as their arch support and room for my toes.

Around my second marathon, I made a conscious effort to shift my running form to favor ball or mid-foot strikes over the heel...and felt that the change indeed improved my pace and endurance. That said, Justin, now a former coworker, commented just the other day that I probably revert to heel striking whenever I get tired. He contends that my trusty Kayanos encourage this lazy behavior whether I realize it or not.

I have kept this in mind over subsequent runs and, while I am fairly certain I run upon the balls of my feet most of the time, he is probably right. There must be a reason why I still deal with pain in my right ankle with symptoms of Plantar Fasciitis not only persisting in my right foot, but also starting in my left.

One month before a race is hardly the time for changing ones running shoes, adjusting a running style, or even making slight tweaks to a training routine, but my wife and I suddenly find ourselves at REI each trying on pairs of Vibram Five Fingers TrekSports. My former coworker's recent comments and my wife's client's experience hiking in them have encouraged us to, at least, see how they feel on our feet. The first thing I notice is that traditional shoes have done far more than alter my running form...I can barely separate my toes enough to slip them into the digits of the shoe! My left pinky toe, in particular, appears way out of alignment...almost as if it has rolled under the others to conform to the shape of what previously seemed like a generously wide toe box of my Asics Kayanos. The salesperson encourages me to step on the climbing rock to see how the shoes feel. He immediately points out how my toes naturally wrap around the contours of the uneven surface and correctly notes that I am standing more comfortably balanced than I would wearing a traditional shoe. I am notably intrigued.

I had not previously given much thought to how adaptable the human foot is over uneven surfaces. The salesperson relates how he unexpectedly adopted a more cat-like posture when hiking over rocks and crossing logs while wearing the Vibrams. What would seem more challenging terrain for a nearly flat soled hiking shoe suddenly becomes a more natural path for someone wearing Vibrams. Toes and arches naturally wrap around irregular points of contact. Having run on my favorite trail earlier in the day, I immediately could appreciate the benefit. The trail had been etched by recent storms with exposed rocks and hard-packed grooves that often made it difficult to find stable footing. While I have long been concerned about how painful it might be to run over such rocks wearing the thin soled Vibram shoes, I could see how many additional ways I could have approached the rugged terrain had I been wearing them. My wife starts thinking about how well such shoes would work doing yoga since some poses require splayed toes to maintain balance.

By the time my wife and I had finished trying them on, we were convinced we should buy the Vibram Five Fingers TrekSports...if not to improve our running form for our upcoming race, to strengthen muscles that should further reduce impact on aching joints before our next one.

Final Run of 2010

2010-12-30T11:00:00.000-08:00

On my last run of 2009, I made a few resolutions for 2010. Let's see how I did:

1) Match or beat my time from the 25th Long Beach Marathon during the 25th in L.A.

I not only beat it, I did so with a time in the high 3:30's. I won't make such a resolution for 2011 because I started a few weeks behind my marathon training schedule for Surf City and even missed a week due to illness.

2) Break the 6 minute per mile barrier

I managed this on a couple of occasions, but cannot do so consistently. I will have to work on this.

3) Drive my NSX at least as many miles as I run each week

If I hadn't attended NSXPO in Las Vegas, I might not have accomplished this. I did have to jump start my NSX once due to letting the battery die...just once.

4) Finish everything I start (including a backlog of things already started)

Now why would I make such an impossible resolution?

1000 Miles YTD Again!

2010-11-14T10:30:00.000-08:00

I may have reached this mark 9 days later into the year, but I actually managed to exceed 1,000 running miles in less time (by more than an hour-and-a-half) than in 2009. In doing so, I have improved my average annual pace from 8:35/mi to 8:29/mi...not nearly the leap I experienced between 2008 and 2009, but an improvement nevertheless.

In 2011, I plan to run Surf City as my fourth full marathon. What's more, my wife has started to run again...and is training to make Surf City her first half marathon! Wish us luck.

Still At It

2010-10-24T21:10:00.000-07:00

Cannot believe I have not updated this blog since April. I am still running...just clocked a 1:44:44 doing my "Cheesecake Factory" half marathon orbit (with a 45:34 10km split)...but have not signed up for any races since the Los Angeles Marathon.

Part of the reason I have been shying away from races is on going PF issues with my feet and pain in my right ankle. Obviously, the pain is not enough of a factor to keep me off my routine as I have recovered my race pace and much of the distance (ran 33 1/3 miles on the previous week, starting with a 15 miler). I actually set my unofficial half marathon PR (1:43:49) during a similar 15 miler back in August. I should even cross the YTD 1,000 mile mark before Thanksgiving.

Now that the PF issues affect both of my feet, I am starting to get a little more proactive in dealing with it. This week I started using SOLE Signature DK Response footbeds in my Kayano 15's. The size 11 inserts perfectly fit the size 11 Kayanos. At first, it felt like I was running on tennis balls (I had been using a tennis ball to work out the pain in my arches every morning)...the first real time I had experienced any significant PF pain while running. However, I think they have had an effect on how I feel after running. I even feel less pain when I first step on the hardwood floor in the morning.

I am also trying a ball more suited to the purpose rather than an old tennis ball. Hopefully, the combination of approaches will keep the PF at bay. Again...the pain I am experiencing is not debilitating in the least. I just don't want my running routine to suffer now that I am back up to speed.

Fastest 5 Mile Orbit

2010-04-10T11:00:00.000-07:00

What a difference a day makes!

Based on this data, I am fairly certain I completed the last 5km in exactly 21 minutes (finished the last 3 miles in 20:28.57). Not bad for someone concerned about his foot...which, by the way, was not a factor today.

Not On The Right Foot

2010-04-09T09:00:00.000-07:00

On the surface, my post-L.A. marathon recovery has seemed to be going very well. My pace is quicker. I feel fitter. However, if you have been following my recent entries, you may have noted how often I refer to issues with my right ankle.

There is a pattern: My foot feels great when I start running. At some point it starts to bother me, but not enough to abort. I finish strong. Foot hurts off and on for the rest of the day...and even more so the next morning. I skip the next day. If it still hurts, I skip another. Then I wake up feeling great...only to start this pattern all over again.

Actually, the pain is not really confined to my ankle. Some of it reminds me of PF, but along the outside edge of my foot (as opposed to the arch). It especially hurts when I first step down on the hardwood floor in the morning, so I roll out the pain using a tennis ball. The ankle feels a little click-ish when I roll it to loosen it up. At times there is tenderness in front of the ankle. Occasionally the heel of my foot stings. The pain is worse when I am barefoot or wearing slippers.

Some of these pains are not new. Some may not necessarily be from running. I first noted pain along the front of my ankle after catching my toe-edge while snowboarding a few years ago. I have rolled this foot inward a few times while running on uneven pavement. The PF-like symptoms are more recent (as in during my last month of training for L.A.). The heel pain started after the marathon.

What is relatively new is having any of these pains while running. I think the Long Beach Marathon was the start of this phenomenon. If I remember correctly, the next time I even noticed any ankle pain was during the latter miles of my longer runs leading up to L.A. And now I am noticing discomfort in my right foot at some point during every run.

I find myself paying close attention to how my right foot feels all day long. Sometimes it bothers me while I walk. Sometimes it bothers me while I sit. Sometimes it does not bother me at all.

I do not want this to become something serious, so I have elected not to run since doing a 5 miler on Tuesday. Considering I do not have any races scheduled, I can afford to play it safe. I just do not want to lose my post-marathon speed boost. I probably will run this weekend. If I am smart, I will not run a 10+ miler until I am absolutely certain the pain has completely gone away.

Easter on Burma Road

2010-04-04T12:00:00.000-07:00

I find it hard to believe that between my marathons at Long Beach and Los Angeles, I did not step upon Burma Road even once. The last time I ran upon my favorite local trail was last August, when Valerie and I lamented the damage from a recent wildfire. This had been my prime destination for hill training and impact sparing, a challenging five mile out-and-back, a picturesque shortcut through Portuguese Bend Nature Preserve. My training options, especially my number of long distance routes, were significantly reduced without it.

This morning, Valerie and I have returned. Spring has sprung, not quite erasing all evidence from last year's fire, but triggering a dramatic recovery. Black trees contrast with an El Niño-fueled bloom of yellow wildflowers. Occasional splashes of purple dot the hillside. I am quickly reminded why I love running here.

I fly down the hill, completing my first mile in 6:03. I am a little disappointed that I did not crack 6. Perhaps I would have had I not stopped to appreciate the surroundings.

As I reach the lowest point on the trail, I am amazed by the amount of erosion. The top soil has completely washed away, revealing grooves etched in Palos Verdes stone. The uneven and jagged surface wreaks havoc on my weak ankle. The surface softens during the steep climb towards the gates of Rolling Hills, but one dip needs cones to warn how much has slipped away.

As I continue my ascent around the bend, the trail appears even more beat up. I thought potholes were bad on the streets throughout L.A. County, but the pits formed here are deeper, potentially ankle twisting. Though it is not hard to find footing while climbing, I must remember to be extra careful when I traverse back down.

I quickly catch my breath when I reach the halfway point...and wait for Valerie to catch up. She says that she did not remember this hill to be so steep or long. I remind her that this half mile climb has always been tough for both of us.

Valerie takes off ahead of me since I plan to stop for pictures on the way back.

Once again, I fly downhill, pausing at the treacherous spots to record pictures and avoid injuries. I complete 5km shortly before the final climb towards Del Cerro Park with a split just under 22 minutes. This is not as fast as my previous post-high school best, but, given the inclusion of a steep half-mile-long incline, it is far more impressive.

The etched rocky surface once again aggravates my ankle and the incline increases the pain. As I complete mile 4, a man on horseback passes me. My pace is dropping...I could use a one horsepower boost. A woman on horseback passes next, her steed spewing road apples on the ground in front of me. I make a mental note to never draft behind a horse. With a half mile to go, I finally catch and pass Valerie.

Upon returning to Del Cerro Park, I am surprised to learn that I have completed the out-and-back averaging exactly 8 minutes per mile. This is by far the fastest I have ever completed this trail run. I guess I am still benefiting from a post-marathon speed boost.

First Orbit Post-Marathon #3

2010-03-28T12:00:00.000-07:00

Everything went so well during the L.A. Marathon that I rewarded myself with a full week break from running, even though my legs felt like they could run the day after. That said, I am glad I did not jump back on to my feet too quickly because the extra time allowed my blister to heal.

Once again, I chose my basic home orbit as my first workout. It seems strange to only run 3 miles. The last time I targeted this distance was in November of last year, before I resumed my marathon training schedule. I chose this distance so my wife (who has not run many times over the past few months) would be willing to join me. I will not reduce my pace for her, but will stop to encourage her along the way.

As with the week after Long Beach, it is a lot warmer today than on race day...at least 10 degrees warmer. I cannot believe how lucky I have been since my meltdown on Maui. I cannot recall training in temperatures this warm since the year began. I doubt I would have recorded a personal record under these conditions.

I feel no ill effects from last week's race. I am not nearly as winded as expected when I reach the first peak. My legs feel surprisingly fresh...much better than they did at any point during my final month of training. I really open it up on the flat and downhill stretches. My right ankle and arch are still a little tender, so I am careful not to go too fast.

I start coughing...allergies have kicked in. It is definitely Spring. That said, coughing and sneezing is not slowing me in the slightest. The first and last inclines usually kill my pace, but I complete the final mile in a quick 7:15.

When I stop my watch, I am surprised to see my average pace is under 8 minutes per mile. This is the fastest I have ever completed my rolling three mile circuit. Perhaps I will be ready for another race sooner than I realize. If I did not have a work deadline mid-May, I would seriously consider signing up for the Palos Verdes Marathon. Maybe I should anyway.

Day After 3rd Marathon

2010-03-22T07:00:00.000-07:00

My body has definitely adapted to running marathons: I have surprisingly few aches when I first stand on my feet. I definitely have some tightness in both legs and a blister aggravates the ball of my left foot, but the more significant pains (right arch and ankle) seem to have faded. If anything, my upper body is more sore than my lower, probably more from sleeping in an awkward position than yesterday's race.

I would consider going for a run right now, but I know better. My body needs time to recover, even if I do not feel that to be the case. I could use a bit more sleep though...was on such a high yesterday that I did not take a post-race nap. I ended up staying awake until my normal bedtime!

Now that I think about it, I feel almost exactly as I did the day after marathon #2!

Los Angeles Marathon 2010

2010-03-21T18:00:00.000-07:00

I wake up at 4am. I am really glad I opted to have dad drive me directly to Dodger Stadium rather than to the shuttle buses in Santa Monica...the extra 45 minutes of sleep was well worth it! I enjoy coffee, a bagel, and suit up for the race. Dad arrives at my house, I grab my pre-packed gear, and we depart exactly at 5:30am. Traffic is light to and on northbound Interstate 110 through the I-10 interchange. Everything is proceeding as planned.

Suddenly, a sea of brake lights appear. It is only 6:00am. No need to worry...at least not yet.

Half an hour later, Downtown Los Angeles still fills my door window. Coffee usually takes this long to pass completely through my system. I try hard not to think about it, focusing instead on fastening my bib and applying sunscreen. We are surrounded by cars and buses attempting to ferry runners to the race. The radio frequently mentions how traffic is being affected by this "Stadium to the Sea" marathon route, but not specifically why we are in a stop-and-go situation. Event organizers redesigned the course to give out of town runners a more complete taste of the L.A. experience. Perhaps this gridlock is by design?

Another half hour passes. We now inch along adjacent to the ramp for Highway 101. Traffic trying to merge back on the 110 further aggravates the situation. Dodger Stadium is still two miles away. The race starts in 24 minutes. I seriously have to go. Anxiety is not helping my situation. If we can make it to the next embankment, I will hop out and use whatever bush I can find. I am not sure I will last that long.

Runners jump out of their cars and run past my window. I do not hesitate to join them. They weave in and out of the stop-and-go traffic, but I feel safer running in a straight line using the stripe between the 110 and 10 as a guide. A CalTrans truck passes me on the right and then pulls on to the divider ahead of me. Its driver expresses his concerns about us running on the freeway, but I do not have time for chit-chat. Between the freeways, just beyond the truck, lies a patch of grass on a slight downward slope that seems sufficiently shielded from anyone's view. I run directly for it. RELIEF!!!!!

In my haste to make waste, I have left my pre-race water and Gu in my dad's car. I check the time and realize I cannot wait for him to catch up. I join a growing number of runners who have abandoned their rides, continue north on the freeway, exit Stadium Way, and climb up the steep hill to the Dodger Stadium Parking Lot. Near the top, I notice another semi-private alcove along the hillside already being taken advantage by several runners. RELIEF!!!!!

A horn sounds. Crap! Did I miss the start of the race? Only the wheelchair race appears to have begun. An announcement confirms that the marathon has officially been delayed by twenty minutes. I must wait for all of the wheelchairs to pass before I can cross the course and look for the Sub-4 Hour Corral, but I should have enough time. I could really use some water though.

A packed field of nearly 25,000 participants and fences make it really hard to move about the starting area. From here, I cannot see if there are gates or even breaks in the fences for each corral. I look for a race official, organizer, volunteer for assistance. There is no such person in sight. Another horn sounds. The elite women have started. I now have less than twenty minutes to reach my corral.

Someone starts singing the National Anthem. I briefly pause and remove my cap, but realize this may be my last opportunity to advance through the crowd. I reluctantly enter from the starting area very back and then quietly try to push my way forward. This is not working. With an unprecedented density of people ahead of me, I estimate it will take longer than twenty minutes to reach the start line from here. Temperature could be a huge factor today. Every minute counts.

I drop by the Volunteer Check-in Tent to ask for assistance. No one knows anything about how the corrals are being handled. I dive into the tents left from yesterday's Expo desperately hoping to find someone who can help. There are people stretching, but no uniformed race officials or event organizers. Thankfully, the tents provide a clear path to the start line...so I make a dash for it.

I finally find the gate for the Sub 4-Hour Corral. A mob of runners now stands between me and the entrance. Oddly, no one is wearing the wristband required for admission. I hold my fist in the air to clearly display my blue "Sub-4" credentials and start pushing my way through the crowd...an act that draws some angry looks, but do I care? I stop as soon as I find another wearing the blue band. We are standing just outside of the fence. We cannot proceed any further because the corral is densely packed with runners not sporting the required ID! There is no room to stretch, not even enough to pull out my cellphone for taking pictures. Good thing I am already warmed up!

The horn sounds, the elite men take off. As the rest of the field slowly unpacks, I make my way into the corral. Spacing soon increases, so I quickly pull out my cellphone, snap one picture with the phone's camera, and return it to my armband. I am glad to see that I am not the only marathoner taking photos before crossing the timing mat.

I reach the start line nearly two minutes after the horn, start my GPS watch's timer, and accelerate to a jog. My pace is slower than 10 minutes per mile as I begin my ascent around the ballpark. If I want to achieve my pace goal, I need to advance through the field. The course through the stadium parking lot is narrow. I try to find gaps while weaving from one side to the other.

I complete an orbit of Dodger Stadium and reach the first mile marker in 8:36. I averaged 8:31 per mile in Long Beach, but am not terribly concerned. I figure L.A.'s downhill-trending course will offer many opportunities for reducing my average pace. My mouth and throat are unusually dry...the downside of leaving my pre-race water bottle in dad's car. I eagerly grab water at the aid station. I do not spill a single drop.

The course presents its first downhill stretch while exiting the stadium on Elysian Park Avenue. I let my legs loose...feels good to increase the pace without exerting additional effort. The descent continues on to Sunset Blvd and my pace levels off with the grade. I complete mile 2 in a quick 7:18, mile 3 in 7:11...a bit fast, but good compensation for a slow start. The balls of my feet start to burn...a cause for concern given how little I have run wearing this particular pair of Kayano 15s. It is way too early for blisters. Am I pounding the pavement a bit too hard?

As the course turns on to Main Street, Los Angeles landmarks enter view accompanied by festive mariachi music. I run by City Hall. Disney Concert Hall swings into view as we head down 1st. Wait...there it is again. Recognizable large buildings register quickly, but I forget it takes time to actually reach them. My mind is already playing tricks on me. Dorothy Chandler Pavilion has been looming on the horizon far too long. Is this hill getting steeper? As I near the top, rumbling taiko drums urge me to pick up the pace.

It feels good to turn down Grand. Despite the hill, I have completed this mile sub-8. I grab Powerade at the Mile 4 aid station and, though I did not have my-pre race Gu, resume my gel consumption plan. Sticking to familiar splits (every 45 minutes starting with minute 30) should make it easier for me to remember when to dole out my remaining packs.

The course turns on to Temple, descends over Figueroa and approaches the 110. I cannot help but notice the improved flow of traffic on the freeway before I dive under it. I wonder if my dad bypassed the madness at Dodger Stadium altogether...after I bolted from his car he really had no reason to go there. Wait...here comes another incline. This course has been advertised as downhill trending, but, thus far, drops in elevation have been all too brief...and the inclines more frequent and longer lasting.

We turn up a small street, cross over Highway 101, and turn up again. I have not been paying attention to street signs, so I am not exactly sure where we are, but I suspect we are snaking our way back to Sunset Boulevard. The hill crests around mile 5. I suspect more climbing will be involved before we reach Sunset. Perhaps I should conserve some energy during this next descent.

I see a Echo Lake! I cross Echo Park Avenue and turn right from Bellevue Avenue to Glendale Boulevard. The lake provides a pleasant change of scenery...and a nice stretch of flat terrain. And shortly after the lake disappears from view, I see the sign for Sunset Boulevard.

I soon realize that I am not that familiar with this stretch of Sunset. My familiarity begins in Hollywood and ends at the coast. Will the next few miles be downhill, flat, or rolling? As I come around the first bend, I feel a touch of headwind. The strength increases as hills come into view along the horizon. I complete mile 7 pretty quickly. Gravity has apparently compensated for the increasing air resistance.

I notice I am running alongside the 3:30 pace group (its leader holds a large yellow sign with "3:30" printed...hard to miss). Have I gone out too fast? I am not having any difficulty maintaining my current pace. I decide to hang with the group.

The Hollywood sign comes into view. For some reason, this brings a smile to my face. I suddenly feel like a tourist, eager to see what sites Tinsel Town has to offer.

After the Mile 8 marker, Sunset becomes Hollywood Boulevard and then turns due west.

There is absolutely nothing worth seeing between miles 9 and 10. Thai Town is certainly not Tinsel Town as glamorized in the movies. Hollywood Boulevard does not really start to get interesting until I cross Highway 101. At the Mile 10 aid station, I grab another water. I drink it down and then consume a Clif Shot without breaking my stride.

I cross the famous (albeit bland) intersection of Hollywood and Vine and run past the Pantages Theater. The Capitol Records Tower comes into view. As I cross Hollywood and Highland, more famous sites come into view. I would have loved to trample the Stars on to the Walk of Fame, but the course is bound to the pavement. Asphalt is easier on the joints, so I cannot complain...but there are stretches of concrete around here. Tim Burton's Alice in Wonderland is playing at the El Capitan? I am still on the fence whether or not I want to see it. I am briefly tempted to check out the footprints in front of the Chinese Theater, but wisely decide against it. Wait! Where is 3:30 pace group? I guess I fell off the pace while being distracted by the sites.

I turn left down Orange and pass the gated parking lot for the Hollywood Roosevelt Hotel. I hope their guest lot opens on to other streets because this entrance will likely remain closed for many hours.

The course returns to Sunset Boulevard. I am familiar with this stretch from visits to the Guitar Center...which comes into view after Mile 12. Last time I stepped inside this location was with my nephews and niece a few years ago. Actually, I do not think I have ever bought music gear from this store. Heck, it has been awhile since I have bought any music gear.

As I try to remember where the Virgin Megastore once stood, I hear Erasure being blasted over loudspeakers. I must be in West Hollywood. My Walkman phone just shuffled to different song by Erasure. What a weird coincidence!

I cross Mile 13 and start wondering if I will cross a timing mat to signify the halfway mark. If I rely solely upon my GPS watch, I have already exceeded that distance. My split has to be under 1:45. I am way ahead of my pace...and once again I have gravity assistance. I pass by Carney's. A hamburger sounds so good right now. I settle for Gu. Wait...I consumed my last one 30 minutes ago! Damn! Now I will have to wait an hour before downing my next one if I want to get me back on schedule. I have two remaining packs. They must carry me through to the finish.

Did I just get passed by the 3:30 pace leader? I thought that group passed me ages ago. Wow. If I can keep them in view...

Mile 14. Water or Powerade? The last few stations have not done a great job pointing out which volunteers serve the electrolyte replenishing fluids. Some aid stations use white cups for water, red cups for the ade, but lately I have gotten water in both cups. Should I be concerned?

I turn down San Vicente and then on to a familiar stretch of Santa Monica Boulevard. Is that a drag queen cheerleader? Did a guy just pass me wearing a tutu and phallus on his head? I am definitely still in WeHo. The course turns on to Doheny. I complete Mile 15. I get another cup of water...this is getting ridiculous! If I see someone handing out orange slices, I will grab one. So far, the oranges have been pretty damn good.

Oooh. Naked Juice is handing out boxes of their Coconut Water at Mile 16. Supposedly this is a good substitute for Powerade. Had I not sampled a box at yesterday's Expo, I probably would have avoided it. I suck down quite a bit of the box as Burton Way becomes Santa Monica Boulevard, but I do not need the whole container. It feels really strange tossing litter on the streets of Beverly Hills.

I turn on Rodeo Drive. When I visit this street with my wife, I want to run away (just kidding). Without realizing it, I pass Brian, a former coworker (I knew he ran the race, but did not actually see him until he sent me an e-mail regarding the photo to the left). His goal is a sub-3 hour marathon, but he is having an off day. Tiffany's & Co does not seem the far away.

Next thing I know, I am turning on to Wilshire Boulevard. There are a bunch of people dressed in green in front of Niketown. Not sure what the meaning is...too busy running to care.

The course turns back on Santa Monica Boulevard at one of the busier and more accident prone intersections of this city. Fortunately, it remains closed to traffic to protect us marathoners. I wonder how this closure impacts surrounding streets...can't be good.

As I continue down Santa Monica towards Century City, I notice a slight incline...and suddenly remember that this will likely continue for more than a few miles to come. As my mood starts to darken, I notice the street is lined with cheerleaders from a large number of high schools. They cheer us through the Mile 18 aid station. My pace is dropping, but, as long as I keep it under nine minutes per mile, I should be fine.

I pass the Westfield Shopping Center and continue down the somewhat recently improved section of Santa Monica Boulevard. As I pass the Los Angeles Temple, my cellphone starts ringing. Figuring this is a call from my wife, I decide to answer it. "Hi Eric, this is Betty...Pete's mom". Why is my best friend's mom calling me in the middle of the race?

"Is this a good time?" she asks.

"I am in the middle of a marathon right now," I reply.

Obviously, I will get back to her later. Pete is not in the country right now...and I have not talked to her in a long time. I am a bit concerned why she would call me. But, first things first.

I am starting to feel the distance as Interstate 405 comes into view. This whole stretch has definitely not been easy. I am glad to turn right on Sepulveda Boulevard, even though it is short lived. The course takes an immediate left on Ohio, dives under the 405, and then right on Bonsail towards the West LA Veterans Association Healthcare Center. I have now completed 20 miles of the race, but I do not feel like celebrating. The incline is increasing. The heat is increasing. The sun is breaking through the clouds. There is no shade. My pace is decreasing. Could this be the wall? Judging from the faces on the runners around me, I am not the only one feeling this way.

Much to my chagrin, the incline continues after Mile 21. Fortunately, spectators in Brentwood seem more enthusiastic than anywhere else along the course. Even better, a gentle sea breeze has brought the temperature back to a more pleasant level. A sign on a nearby building says it is only 64 degrees Fahrenheit. The forecast was for 70 by this hour.

I really want to stop at the mile 22 aid station. Cheers prevent me from doing so. I hear someone calling "Keep going, Akira! You're almost there!" (my bib says "Akira3D"). How can I even think about walking? I glance at my watch more frequently. My overall average pace continues to slow. Aren't the final five miles are supposed to be downhill? I can still feel the incline, even as I complete the 23rd mile. My average pace for the whole run has slowed to nearly 8:20/mile. 8:22/mile was my average at Long Beach. Intimate familiarity with the remainder of this course is the only thing keeping me from getting totally discouraged. I repeatedly tell myself I will set a personal record today.

I feel my legs turn over faster and faster. I have begun my final descent! Gravity is definitely helping me pick up the pace. I complete the 24th mile in 8:44. Will my pace will continue to improve? There is a slight headwind, but the breeze feels great. I consume my last Cliff Shot. Hopefully it will provide the fuel for one last push.

Oh how I wish I could run on the patch of grass dividing eastbound and westbound San Vicente! When I worked at Naughty Dog, Justin and I would fly down this median during our workday lunch runs. This marathon course has been pretty tough on my feet, but my left knee and right ankle have not bothered me at all. The former nearly ruined the last ten miles of Maui, the latter became a real nuisance during the final miles of Long Beach.

As I turn on to Ocean Avenue, I decide to skip the last aid station and just push hard for the finish line. Why does the finish line at Santa Monica Boulevard seem so far away? My attitude improves as I cross California. I am definitely in the home stretch now. I quickly glance at my watch. I am still on pace to finish under 3:40:00. I see Marshall, a former coworker. He is totally cheering me on. What a boost!

I start looking for my wife, my parents, anyone I can recognize, but it is hard to know where to focus...there are so many spectators lining the final blocks of the course. I can now read the time on the official race clock at the finish line. I am well ahead of my chip time from Long Beach. I pump my fist as I approach the finish line. I have easily exceeded my goal. I hear my name announced as cross the final timing mat. This is the way to finish a marathon!

I stop my watch. It reads 3:39:32. A quick review of its history shows I completed my last mile in under 8 minutes. Heck, I averaged 8 minutes per mile over the final three. Adding my unanticipated pre-race warm up, I ran at least 28 miles today...the most I have ever run in one day. A 50km now seems well within the realm of possibility. That said, I still have no desire to run an ultra marathon (sorry Justin).

I grab my post-race spoils as I make my way down Ocean Avenue. I will wear the 25th L.A. Marathon finisher medal with pride. Volunteers start handing out the typical post-race drinks and food. I could really use a fork...and a bag to carry everything. I drop my plastic blanket as I grab the last item. I reach the post-race photo area and am relieved each photographer's assistant has a box for us to place our goodies so we do not have to juggle them while posing.

My wife Valerie calls to find out where I am. She is still near the finish line. The whole street has been fenced off as the finisher's area, forcing the spectators to remain on the sidewalk and runners on the street. It will take some time for her to reach me. Event organizers could have easily improved the flow of crowds by narrowing the finisher's chute to the southbound side. Marshall finds me on the west side of Ocean, my parents meet up with me on the east. I have to get off my legs. I finish a banana and start into a bagel. Valerie finally reaches us. Everyone seems so proud of my accomplishment and starts taking pictures. Great...I probably have bits of bagel in my teeth!

Suddenly, bird crap lands on my leg. Just great. I look up and see that I am sitting directly under a street lamp...and there are three pigeons on it. My legs are tired, but I must move.

Results (official):
05km: 00:24:20
10km: 00:49:39
15km: 01:14:01
20km: 01:39:14
25km: 02:05:06
30km: 02:32:31
35km: 03:01:32
40km: 03:28:36
Total: 03:39:31 (new PR)

1189 / 22161 overall finishers
1016 / 13042 male finishers
166 / 1746 male finishers age 35-39

RunPix Results

Marathon #3 Training Complete

2010-03-18T09:00:00.000-07:00

I started training for the L.A. Marathon after recovering from Long Beach, but did not chart out a training schedule until November 22, 2009. Still, this was the earliest I attempted to follow a structured mileage build-up...the same routine I used for my first two marathons. Figuring that my performance increased the closer I stuck with the schedule, I was very anal about following it this time with one significant exception.

Nearly a full week off for snowboarding could have been a huge setback, but I got right back on schedule almost immediately after I returned home. My injured rib proved only to be a slight pain in the side, thankfully not a significant disruption.

And despite that break, I exceeded the planned mileage from November 22 through today by 7 miles.

Note how my average pace has improved since my peak mileage week:
02/21-02/27 8:47/mi (45.41 mi)
02/28-03/06 8:23/mi (36.16 mi)
03/07-03/13 8:08/mi (30.11 mi)
03/14-03/20 7:59/mi (20.17 mi)

Compare this with the month before the Long Beach Marathon in 2009:
09/13-09/19 8:51/mi (45.74 mi)
09/20-09/26 8:33/mi (39.09 mi)
09/27-10/03 8:24/mi (29.06 mi)
10/04-10/10 8:03/mi (20.29 mi)

In 2008, the month before Maui suggests I may have peaked too early due to races:
08/17-08/23 8:12/mi (17.03 mi)
08/24-08/30 8:45/mi (28.85 mi)
08/31-09/06 8:27/mi (31.88 mi...includes Disneyland Half and Hana Relay)
09/07-09/13 9:16/mi (15.79 mi)

My legs, ankles, and feet may not feel as good as I did in the weeks leading up to Long Beach or Maui, but this data clearly reveals I have continued to improve. My YTD average pace shows a similar trend (9:52/mi in 2007, 9:30/mi in 2008, 8:35/mi in 2009, 8:31/mi in 2010). Based on this data (and given that L.A.'s Stadium to the Sea course is downhill trending), I should at least be able to match my marathon PR on Sunday.

Of course, the weather could be the real spoiler. A race day high of 78 degrees is forecast for Santa Monica. My hope is to finish before it hits 70...

One Week to L.A. Marathon

2010-03-14T10:30:00.000-07:00

Injury Update

2010-02-26T22:00:00.000-08:00

This evening, while moving some furniture, I realized that my chest injury has practically become a non-factor. While there may still be moments when I feel something is slightly off (like when I lie face down on my bed), I have little difficulty lifting or carrying heavy items and, more importantly, I no longer feel any tightness when I run.

This is very promising indeed!

One Month Before L.A. Marathon

2010-02-21T13:00:00.000-08:00

Fastest 5km Split in 20+ Years

2010-02-18T10:00:00.000-08:00

After watching yesterday's Winter Olympics coverage, I felt inspired to reach for a personal record...and threw down a 21:37 in a mostly downhill 5km (and perhaps my fastest time on the 6 mile Malaga Cove Plaza orbit). This was the fastest I have run a 5km in over 20 years and an extremely encouraging turn for this marathon training session considering that the L.A. Marathon is exactly one month from Sunday...

14 on the 14th

2010-02-14T12:00:00.000-08:00

Just a little more than a month from marathon #3 and I continue to make slight alterations to my training schedule to compensate for my run-free week of snowboarding. I am concerned that I have been a bit more winded at the start of each run than I had been at any time over the months before the break...and even more so that my legs burn with greater intensity on the return ascent despite shorter total distances. My snowboarding injury is proving to be nowhere near the challenge I anticipated it would (no pain, but tightness over the last few miles), but I suspect that the blow to my chest may have contributed to my drop in performance.

Though I am not that far off my annual pace through 14 miles and am still well ahead of it during runs of 6 milers or less, I did not complete this Herondo orbit nearly as quickly as I did last May. At that time, I had just started to increase my distances while training for marathon #2. This does not bode well going into next weekend. If I resume my training schedule, Sunday's run should be at my peak distance (a 22-23 miler).

21 Miles Today, Tahoe Tomorrow

2010-01-30T14:00:00.001-08:00

Despite a slight setback due to illness a couple of weeks ago, my training for the Los Angeles Marathon has remained largely on schedule.

I was not sure if I would make it all the way through today's 21 miler (almost called it quits between miles 17 and 18...and again after mile 20), but I completed the distance...and at a strong pace. My 10km split was a quick 46:57 and I hit my half marathon split at 1:44:43 (have yet to finish a half marathon race that quickly). I ran this as an out-and-back, largely on the dirt trail that runs from Hermosa Beach through Manhattan Beach. For some strange reason, the path felt uphill in both directions!

That said, I am about to take a week off from running...a small sacrifice for snowboarding. I may hit the treadmill in the hotel's fitness center while I am there, but chances are I will save all of my energy for the mountain.

Spoke Too Soon

2010-01-10T07:00:00.000-08:00

I should have known better.

In my last post for 2009, I mentioned how I have not been sick since I resumed running in 2007. On Thursday, less than a week later, I felt the unmistakable tingle of a sore throat. By Friday, I had a slight, but persistent sniffle. Yesterday, I decided against running because this illness had evolved into a pesky cough.

Since Thursday, I have not lost any sleep, nor have I lost my appetite. I have not had a fever. My symptoms have been and continue to be minor...just enough to be a nuisance. On one hand, I really feel I should run. On the other, I would hate to make my illness worse...especially because the illness seems to be racing through my body without affecting my ability to work or play.

I still feel an annoying tickle in my lungs. If I talk for any significant amount of time, I start to cough. Though I still feel I can run, I would be surprised if I could last a 20 miler. Based upon my training schedule, I am due for such a run. This is the first weekend since Thanksgiving that I have fallen short.

I decide to play it safe.

Final Run of 2009

2009-12-31T10:20:00.000-08:00

This morning, while on my final run of the year, I started thinking about my Resolutions for 2010...and, perhaps because I came up with this list while huffing and puffing, they skew in that direction:

1) Match or beat my time from the 25th Long Beach Marathon during the 25th in L.A.

I waited until the week of Long Beach to set my best case 3:45 time goal because I was afraid of repeating what happened on Maui. Even though Long Beach's course was flat and the temperature was ideal on race day, finishing the 26.2 miles in under 3:45 gives me hope for Los Angeles' new downhill trending course.

2) Break the 6 minute per mile barrier

This goal has eluded me, even on days when I felt strong enough and had the assistance of gravity. I suppose I will have to get over my distaste for interval training if I want to achieve this. I do not intend to run many of these...just one on a short day would make me happy!

3) Drive my NSX at least as many miles as I run each week

There is nothing more upsetting than having to jump start your favorite automobile whenever you get the itch to drive her. Since I am no longer willing to commute in my garage queen, I need to make time to drive her on weekends (at least enough to keep her battery charged). Perhaps even more distressing, this year marks the fewest miles I have driven her...barely topping my running mileage!

4) Finish everything I start (including a backlog of things already started)

Like Resolution #3, this one is not specifically directed towards running...but it sure sounds like it.

At the beginning of 2009, I only had one goal: To run the full distance of a marathon. Though I did not state this as my New Year's Resolution, it was clearly my intent. Despite hitting some personal lows, I never wavered in my training. The result? I more than exceeded my expectations at Long Beach...and in the months that followed.

In 2008, I was amazed that I could run 800 miles in one year. 1,000 seemed possible, but unlikely. This year, I ran more than 900 before the October marathon. I recovered quickly enough from that race to add many more. This morning's run pushed me past 1,250 for the year...enough miles to retire two pairs of Kayano 13s and, within the next week or two, a pair of Kayano 15s. This was a serious time investment with 53 more hours dedicated to running than during the year before, but at an average pace nearly a minute per mile faster.

Will I be able to repeat this mileage feat? If I stay injury and illness free, I probably will. Note that I have not been sick since I started blogging about running in 2007...or perhaps because I have been running.

1,200 Miles YTD

2009-12-23T09:30:00.000-08:00

1,000 Miles YTD

2009-11-05T08:00:00.000-08:00

First Orbit Post-Marathon #2

2009-10-17T10:00:00.000-07:00

After my first marathon, I waited eight days before attempting to run again. Two days after my second, I was itching to lace up my running shoes. In the interest of avoiding injuries, I convinced myself to take the full week off.

That is, until today.

No longer able to resist the urge to move my feet, I head out on my basic 3 mile orbit. My legs do not feel like they have just run a marathon. The breathing is a little labored, not wholly unexpected during the initial climb given that I have not run since Sunday, but otherwise this feels like any day after a break. I average 9 minutes per mile, which is several seconds per mile slower than my average for this loop...but I blame this morning's unexpectedly high temperature.

I am so glad this is not the morning of my race.

Can you believe that Mammoth opened for skiing and snowboarding yesterday?

As my next marathon is not for another five months, I have decided I should limit myself to no more than 26 miles per week until the New Year. There is no urgency to push pace either.

Day After 2nd Marathon

2009-10-12T06:00:00.000-07:00

I wake up, get out of bed, and head to the kitchen to make coffee. Wait a minute...I am walking. Normally! Sure, I have a few achy muscles, but I have felt worse after snowboarding weekends. And today is certainly nothing like the day after my first marathon!

I am shocked. I am stunned. I expected to be dragging my legs for at least another day. I am tired, but more from lack of sleep (for some reason, I had a hard time falling asleep last night..and I did not take any post-race naps either).

As I wait for the coffee to brew, I turn on the laptop computer in the kitchen, browse to the official website for the 2010 Los Angeles Marathon, and click "Sign Me Up".

Long Beach Marathon

2009-10-11T16:00:00.000-07:00

I wake up at 3:45am. My alarm is set for 4:30, but I am understandably anxious. My second marathon is less than four hours away. Rather than even attempt to go back to sleep and risk being groggy when the alarm eventually goes off, I decide to get out of bed. The extra time will help me enjoy (and pass) coffee and a bagel before I hit the road...anything to avoid the discomfort I felt on the bus to Kahului last year.

Concerned that traffic may be more of an issue than originally feared, I call dad to make sure he received my e-mail about picking me up 15 minutes earlier than planned. He did not, but is still good to go. I can usually count on him to be punctual. He arrives at my place at exactly 5:15. I grab my bag, already packed with everything needed for the race, and we are headed to Long Beach.

Everything except my pre-race water.

Thankfully, dad has a spare bottle. Because he has brought his bike (so he can record video of me at various spots along the course), he made sure to pack plenty of water and Gatorade for himself.

En route, I finish getting ready - put on sunscreen, prep my electronics (Walkman phone and Garmin watch / heart rate monitor), put on my cap. I hold off putting on my bib until arrival, so it does not get scrunched while I sit.

I recommend we take the alternate street route suggested by the marathon guide. As soon as we drive over the Long Beach Freeway, I see we have made the right decision. Cars in southbound lanes are backed up for miles. We do not hit traffic until we are just a couple of blocks from the Long Beach Convention Center. I have my dad drop me in front of the Long Beach Performing Arts Center. Familiarity with the area after spectating at this year's Long Beach Grand Prix is proving valuable. It is an easy walk to the start area.

I reach the pre-race port-a-potties just as the bike tour begins. I have an hour before the race. I can now finish getting ready and relax...or at least try to. I hang out around a rock where I can set things down and stretch my legs. I have brought a garbage bag to use as a throwaway windbreaker, but discard it as it no longer seems necessary. There is no wind and the pre-dawn temperature is pleasant. In fact, today's weather looks perfect for running...overcast with highs forecast in the mid-60's. I wrap the timing chip into my laces (same disposable type I complained about at the Chesebro Half Marathon, but at least now I know how to properly use it).

I meet a guy who is doing this year's half marathon, but has done the full here before (albeit on a slightly different course). He has done a couple of Ironman Triathlons. He strongly recommends I try a normal triathlon or, at the very least, a sprint. I tell him that, though I once was a strong swimmer, it has been many years since I have felt that way and as many years since I last rode a bicycle. He still thinks I should try a sprint. I think triathletes are insane. Of course, I used to think the same of marathoners.

15 minutes before the first wave of the marathon starts, I down my pre-race Gu, take a few swigs from the bottle dad let me have, and work my way into the field of participants on Shoreline Drive. I try to find a spot within Wave 2, which consists of people expecting to finish the marathon between 3:40 and 4:05. I had hoped to find a spot near the front of this wave, but people are already pretty packed in. Someone starts singing the National Anthem. I give up trying to advance.

The gun fires promptly at 7am. My wave starts 5 minutes later, but my nerves are already firing on all cylinders. After the last runners in the first wave cross the start line, the race staff leads us up to the gate. No turning back now!

Bang!

We are off and not running. As our wave nears the line, we slowly unpack...and only manage a light jog by the time we step on the initial timing mat. I probably spend the first half mile just getting up to speed. I should be glad that I am forced to this restrained pace because the adrenalin is begging me to go faster than I probably should. I pass the first mile marker at 8:20. Obviously my pace has improved enough to offset the slow start. My hope is to average 8:35 per mile as long as I can, so I am quite happy to already be under my target.

Of course, now my legs are up to speed. Unexpectedly, I remain below 8 minutes per mile for the next five. My legs feel great so I see little reason to hold back. Perhaps this is not the smartest decision, but I do not think that clearly when I run races. I cross the 10Km mat at 50:17...a few minutes faster than I told my dad I would. I do not see him. So much for capturing me on video as I pass through here. I finally ditch the water bottle dad gave me. It held more than enough to last me this long. I should have no problem holding out until the next water station.

The course has been interesting up to this point, running along the Gran Prix circuit, crossing a couple of bridges, nearly working its way to the Queen Mary in Ports O'Call and around a boardwalk featuring a marina and seaside restaurants and shops. The running surface has been a bit more concrete than I would like, so I am being very careful not to pound too hard. The boardwalk itself is a mix of wood and brick, but the wood planks seem a bit too loose to stay on for long.

After passing the start and finishing areas, we head on to the bike path that cuts along the beach. More concrete...ugh. Asphalt would be so much easier on the joints. Though I did not grow up far from here, I have never been out on this beach before. I now see where Long Beach gets its name. The area reminds me of South Beach, Miami...a wide, endless stretch of sand with high-rise buildings to the left, water to the right...thankfully nowhere near as hot or humid. I love having a view of the Queen Mary. Though my pace has dipped into the 8's, I am still running well ahead of my target average. I still see no reason to adjust my stride.

When we reach Belmont Plaza, I start looking for my dad again. I told him my expected time to reach here, but, like before, I am way ahead of schedule. He is nowhere to be seen even when I cross back near it between miles 10 and 11. Here the half marathoners split from the full marathoners. I try not to think how much easier it would be to follow them.

I am being extra careful to consume Gu gel and Clif Shots on the same schedule I use when I train. I do not want to do anything that breaks a comforting routine. Of course, water stations do not necessarily correspond with my schedule... and I consume a pack a bit further ahead of a station than I would have liked. Next time I will wait until I actually see a station before downing one.

The course gets a bit less interesting as we head northeast on Livingston Drive. Having clocked so many miles on concrete, I am disappointed that Nieto Ave, the street Livingston becomes is not paved. The scenery picks up again as we turn off of the street to run along Marine Stadium. Valerie and I have run here before during one of the training sessions for 2007's Nike Run Hit Remix, sessions that were directly responsible for getting me running again after a 17 year break. I never would have guessed I would return to this stretch as part of a marathon. This stretch is an out-and-back with a timing mat at the u-turn. Not sure why they have the mat a tenth of a mile before the 13 mile mark (would have far preferred for it to record my half marathon split). Heck, that's not even a 20Km split. It registers my time as 1:43:43. I cannot think clearly enough to figure how that will translates to my half split, but it sounds fast. Perhaps too fast.

I glance at my watch when I do reach the half marathon split and I think it reads 1:46. That would be my third fastest half marathon, second during an actual competition. Perhaps I should ease back now...my average pace is still very close to 8 minutes per mile.

I catch up with someone wearing a t-shirt exclaiming "Fight on"...obviously a 'SC alum or student. I first noticed his shirt when I passed him on the bike path between miles 8 and 9, but passed me back while we ran along Marine Stadium. Noting our similar pace, I ask, "'What is your target time today?" He replies "3:41:00." Awesome. I now have another way of checking my pace (assuming he sticks to his).

The course cuts through a couple of parks and turns north on Park Road. Roughly halfway into mile 14, I see the Mile 22 marker on the oncoming side...and a couple of motorcycle officers escorting a guy I presume to be the overall race leader. He is approaching the end of his race and I still have a long way to go.

There is not much to report about the course as it cuts north and east towards Cal State Long Beach. I am still holding my pace below my target average, but can feel the effort starting to grow as I approach mile 17....a marker which lies within their campus.

Mile 17 is personally significant because it is during this mile that my knee went out during the Maui Marathon. I am seriously crossing fingers and toes that this does not recur. This marathon's 17th mile features a couple of somewhat expected inclines. I can tell my pace is continuing to slow, but am thrilled to not experience pain. My right ankle is tingling, almost as if it is falling asleep, but nothing that terribly concerns me. Our route through and around the campus lasts more than two miles, most of which are uphill, but I am pleased that my pace has only been slightly off my target average. Even better, I pass the mile 18 marker on a downhill stretch which helps me bring my pace closer to 8 for the 19th.

I maintain a pace lower than target through the 20th as well. I am growing ever more confident that I will not only be able to run this whole marathon, but also possibly beat my estimated target. That said, I no longer see the "Fight on" t-shirt. He was pulling ahead as we exited CSULB, so I am guessing he will beat his target as well.

The rest of the course is very much like an out-and-back since we retrace much of the roads we have already ran upon or near. However I was not at all aware that I was running downhill on my way to CSULB...until I start my ascent in the opposite direction. Now I feel the burn. No cramps or joint pains, just the sensation of muscles that have been pushed a bit too hard for perhaps too long. I can tell I do not have much left in reserve. Any notion that I might be able to push harder during the final 5Km fades quickly. Mile 22 is in my first in the 9's. Mile 23 is a little slower. Mile 24 slower than that, but thankfully I am still under 10 minutes per mile. I start wondering if I can still beat or even my goal. I am suddenly thankful I ran so many miles under my target pace. Or perhaps regretting I went out so fast.

Though flat, Mile 25 (on Ocean Blvd) seems especially rough. I cannot seem to get my legs to turn over any faster, but I try with only some success. The balls of my feet are bothering me as is my right ankle. Though this stretch is asphalt, I preferred the view from the bike path. I just want this run to be over.

We approach Downtown Long Beach. The guy I chatted with before the race told me that the final bit is downhill, but I do not see it. I am no longer certain I can take advantage of the descent when I do reach it. The lanes split for the bike riders, half marathoners, and full marathoners. I feel the end is near. One way or another.

I pass the Mile 26 marker and turn on to Shoreline Drive. The final stretch is indeed downhill. Crowds are cheering. Did I mention there are a lot of people attending this event? 35,000 are expected, 18,000+ of which are participants in the various events (bike tour, marathon, half marathon, 5Km). I feel one final rush of adrenalin and manage to bring my pace below 9 for the home stretch. I see the finish chute surrounded by fence. I look for my dad, but suspect he is going to have a hard time video taping me through the fence. I look for my mom, though am uncertain whether or not she decided to come. I see the official time clock. It reads 3:46 something...not at all discouraging because I started 5 minutes later.

I cross the final timing mat and grin when I read the final time on my watch: 3:43:24. I beat my goal by nearly two minutes! I beat my personal record by nearly an hour. Shortly after I come to a stop I see my mom. She is beaming with pride, apparently aware how much this achievement meant to me by reading the wide smile that appeared on my face as soon as I crossed the finish line. At that point, I think I was simply more elated to be done.

That said, this race answers a huge question that bugged me after Maui - can I consider myself a marathoner? After my first, I was yet not certain I could run a full marathon. Now I have completed two...this one on my terms. Though spent, my post-race legs feel far better than after Maui. I have no problem standing after sitting to enjoy my post-race snack. I feel even better after walking from the finish area to my dad's car at Lincoln Park.

Of course, how quickly I recover will be the real test. Mom and dad help with my muscle recovery by treating me to a meal at Seaside Palace. For some reason, lamb, filet and ground beef kabobs make me feel so happy.

I will likely sign up for Los Angeles Marathon 2010 very soon...tomorrow morning if I feel up to getting out of bed!

Official results:

10Km Split: 00:50:17
12.9 Mile Split: 01:43:43
18 Mile Split: 02:28:54
Total: 03:43:17

RunPix Results

Point of no return

2009-10-09T14:00:00.000-07:00

Why is it that even when you pre-register long before race day (in this particular case, I rolled over my registration from last year's), you still have to attend some Health and Fitness Expo to pick up your bib, timing chip, and goody bag?

This would not be nearly as annoying if the race organizers did not make their website intentionally vague as to where the *cheap* ($4?!?!?) parking was located. By the time I learned that the lot would cost $10, I was already in a row of cars with nowhere to pull out. Ugh!

And while this marathon is the second closest held to my home, the total drive is still longer than an hour!

Marathon #2 Training Complete

2009-10-08T08:00:00.000-07:00

With this morning's 4 mile run, I am officially done with my training. Now I will save my legs and feet for Sunday morning. I can rest comfortably knowing that I put in a solid effort, built upon a significantly larger mileage base than my virginal endeavor, at a much faster clip, and without getting injured or sick.

Then why am I already getting butterflies in my stomach?

My primary goal is to run the Long Beach Marathon in under four hours. My Garmin data suggests that I should have no difficulty doing so. If I average only 9:00 per mile, I will achieve a 3:55:48. During my longest run of the year (22.7 miles), I easily averaged 8:54. Year-to-date, my average training pace has been significantly faster (8:35). I completed my last official race, a half marathon with significant elevation change, with an average of 8:04...all the way back in March. Since then, I ran 13.2 miles in under 8s.

I think my concern now is that I truly see 3:45:00 as an attainable secondary target. I would only need to maintain my year-to-date average to reach this goal. Long Beach is supposedly a fast flat course. In absence of elevation changes, my legs naturally want to run 8:00 per mile. Do I allow myself to start running at whatever pace feels good and see how long I can sustain it? Do I aim for negative splits at the risk of being unable to improve my pace as I approach the latter miles? Do I hold myself back to try and maintain a consistent 8:35 even though I have never tried to run longer than 17 miles at that pace?

What's more, if Sunday's weather forecast holds, I may be enjoying optimal conditions: sunny with temperatures between 58 and 68 degrees Fahrenheit. With it being so cool at race time, I may be tempted to start even faster than I should. Not once should I allow myself to think I can go faster than 3:45:00.

I have to remind myself that, though I have finished a marathon, I have yet to actually run all 26.2 miles. Halfway into last year's Maui Marathon, I was still averaging 8:37 per mile before my pace started to drop...and that was BEFORE my knee went out!

Why I Don't Run In Asics GT2120s

2009-10-06T08:00:00.000-07:00

Rather than risk running in a nearly worn out pair of Asics Kayano 13s to keep my Kayano 15s fresh for Sunday's race, I decide to use my nearly untouched pair of GT2120s. About three miles into this morning's six miler and just as I really start to hit my stride, I remember why I stopped using them. I develop a burning sensation on the inside of my arches. The insides of my knees are feeling each footfall a little bit more than usual, probably because this pair does not provide as much stability as my Kayanos. And please say those aren't the tingling beginnings of shin splints.

Fortunately I survived this run with nothing more than a tiny blister on the inside of my left foot's arch. This should not affect Thursday's run and will be long gone before Sunday.

Next time I get the stupid idea to run in my GT2120, I will refer to this post. Of course, I should have looked at my previous running blog.

900 Miles and Counting

2009-10-05T09:00:00.000-07:00

With this morning's 10 miler, I have officially run more than 900 miles in 2009. It was only a few weeks ago that I reached 800. After the marathon, I should be able to dial my mileage back and still surpass last year's total by at least 200 miles!

To keep my Kayano 15's fresh for my marathon, I have been rotating in retired pairs of Kayano 13's based on which appear to have had the least amount of wear. One older pair definitely felt better than my most recently retired pair, but only for another 10 miles or so. If my estimates are correct, I have already logged an average of just over 360 miles per pair.

Tomorrow and Thursday should be my last runs wearing Kayano 13's.

Nope

2009-10-04T18:30:00.000-07:00

Not only did driving a few hundred spirited miles physically drain me, but traffic delayed my return home until sunset.

I do not like running in the dark. Last thing I need now is to be hit by a car. Postponing my last "long" run until tomorrow morning.

One Week to Marathon #2

2009-10-04T07:00:00.000-07:00

Only one week to my second marathon, but first I am headed into Canyon Country for my ninth of nine annual drives with the CalCoastal NSX Group. The real question is will I have enough energy to run 10 miles once I am done....

Asics Kayano 15

2009-09-26T11:00:00.000-07:00

In my first running blog, I expressed deep concern that Asics had screwed up their Kayano formula when they produced the 14th generation. The Kayano 13 was the first running shoe that, for me, was truly love at first wear. I owned at least five pairs of them. They took me from running my first 5 mile race to my first full marathon. With my second just two weeks away, my aging 13s just a few miles from retirement, and replacements now impossible to find, I had to look for a successor.

I am happy to report that with the Kayano 15, Asics has apparently undone all of the issues I had with their immediate predecessor and possibly even improved the formula. The first thing my feet notice is an even more generous toe box...the laces almost appear to run down the side of the shoe due to this welcome enlargement. Though I have only run 5 miles in this new pair, the stability and comfort seem as good as ever. I will not comment about how much spring these add to each step because my last pair of 13s have logged nearly 400 miles (more evidence that the time has come to hang them up).

I want to save this new pair for Long Beach, but it will be tough. If I stick to my training schedule, I still have 50 miles to run...and the last thing I need to do is injure myself just days before a race.

And is it merely coincidence that, while I never intended to push pace during this morning's five miler, I log my fastest time on this particular loop?

Forerunner 305 IS Working Again

2009-09-16T10:00:00.000-07:00

My GPS watch recorded and uploaded data from this morning's seven mile run, so deleting the history appears to have fixed the problem!

Garmin Troubles?

2009-09-15T22:00:00.000-07:00

I decide to review my latest run data on my Garmin Forerunner 305 before going to bed only to discover that it will not turn on. The battery should still have a good amount of juice as it was fully charged for my long run on Sunday (and the Forerunner 305's are known to get nearly 10 hours on a single charge), so I am somewhat concerned.

I remember that Justin had a similar problem with his 205 last year and that there is a combination of buttons you need to press to get the watch to turn on, but I certainly do not know what they are. I pull up Garmin's website and search the support section for my watch. Following the site's instructions, I connect my watch to the computer, press and hold the mode and lap (reset) buttons for ten seconds. Upon releasing the buttons, the watch displays that it is charging and my computer attempts to read the latest data.

Though it appears to finish uploading data to my PC, a message warns that there was a problem receiving activities. This morning's five mile run has not been added to Garmin Training Center. Now I start to worry.

Garmin's website also recommends that I use their web updater to make sure my watch has the latest firmware. Much to my surprise, I do not...so I let the updater do its thing. Once the process completes, my watch refuses to power on again...so I follow the steps above to perform a soft reset one more time.

I again try to upload the data. Training Center still reports having an issue reading the activities.

I disconnect the watch from the computer, deciding to take a closer look at the history data for this morning's run. The data IS there. Time, pace, heart rate, calories, 5 laps (I use auto lap per mile). I take a closer look per lap. The breakdown is there. I select to view each lap on map. Wait a minute?!?! Where is the track data from my GPS? The lap markers show up among my recorded navigation points as expected, but there is no line connecting the dots!

Is it possible my watch ran out of memory without any warning? Today's run pushed my year-to-date total to 804.28 miles...all of which is currently stored in my watch. Since I minimally record a lap for each mile (and runs finishing with fractions include an additional lap), it is possible my watch is holding close to its 1000 lap maximum. I always thought that the Forerunner simply would start removing older history items once this limit was reached, but perhaps I am wrong.

So I must manually add the data from today's run into Training Center. Hopefully deleting all of the history on my watch will fix the upload problem. I have a seven miler tomorrow morning and I want to make sure IT and every run thereafter gets recorded!

Anniversary of First Marathon

2009-09-14T09:00:00.000-07:00

Interesting statistics:

Total Distance:
Total Time:
Average Pace:
Average Speed:
Total Calories:
Total Ascent:
Total Descent:
Avg Heart Rate:

2008
800.58 mi
126:48:27.56
9:30 /mi
6.3 mph
107788 cal
134510 ft
136965 ft
No monitor

2009 YTD
799.28 mi
114:36:53.65
8:36 /mi
7.0 mph
105590 cal
133433 ft
135933 ft
156 bpm

I may not be sticking as close to a marathon training schedule this time around, but, even without doing so, I have traveled much further...and, despite running fewer races, have done so at a significantly faster pace. If I do not get injured during the Long Beach Marathon, I have a very good chance of totaling 1,000 miles this year!

Would You Like "Fry's" With That?

2009-09-13T12:00:00.000-07:00

While training for my first marathon last year, I did a fairly good job targeting distances as specified in various marathon training schedules. This year, I opted to pay more attention to what my body was feeling (and perhaps allowed temperature to affect my choices a bit too much). On the plus side, I have not picked up any injuries (no sign of plantar fasciitis coming back). On the other hand, I have reached the week I am supposed to peak without having exceeded 17 miles on any single workout...not since the marathon. Even more worrisome, that was the very distance at which my left knee went out during the race.

With much trepidation, I set out to do at least 22 miles this morning. To maximize flatter terrain, I figure I must go at least as far as Manhattan Beach. To minimize pounding, I decide to incorporate the full dirt trail that parallels Valley Drive from Hermosa through Manhattan Beach...even though I have never done so before and suspect it may add to the elevation change of an already demanding run.

Though I fear going out too fast, I start my run downhill. The first descent is fairly steep and, for a time, I had debated heading out in a different direction (which is flatter, but also includes some ascents before heading down). I make a conscience effort to not simply let myself go, but try not to use too much energy to slow myself either. And the last thing I need to do is pick up chin splints this close to the event. It is a delicate balancing act, but I seem to have good control over my pace, reaching the end of my first mile in a reasonable eight minutes flat. Funny thing is that my pace naturally drops below eight over the next mile even though the grade is not nearly as steep. I am really not targeting any particular pace goal today...just want to minimize time walking. Just to be safe, I shift my route to go by my dad's house to further reduce the grade.

As I reach the coast, the route starts to flatten and my pace finally slows to around 8:30/mile. Typically during long runs (especially last week's half marathon at race pace) if I noticed how close I was to achieving a certain 10km split time I would start pushing myself to run faster, but not today. Distance alone is my goal. After downing my first Gu Shot at 45 minutes into my run, I stop periodically checking my GPS watch...at least not until I reach the trail head at the border of Redondo and Hermosa Beach, 6.5 miles into my run.

I recently discovered that I prefer starting this soft trail from this end, perhaps because my legs are still relatively fresh. Last year, I would pick up this trail in Manhattan Beach upon my return from the Manhattan Beach Pier. In fact, often felt like quitting by the time I reached this spot during last year's runs. My pace does drop when I hit this trail, but not nearly as much as it did last year...and I feel much better while running it. I am not even aware of the elevation change that I complained about last year.

After passing Pier Avenue in Hermosa Beach, I suddenly realize that today's route passes near all of my childhood homes. Though too young to remember living in Hermosa, I do recall that my first home was located just off of Valley Drive. I cannot identify which house it is.

Damn! Accidentally hit my lap button as I come to Manhattan Beach Blvd...just shy of 10 miles! I like recording a lap per mile because it makes visualizing distances on Google Earth much easier and mistakes like this mean I will have to revisit this route in the future if I want to fix it.

I cross Manhattan Beach Blvd and continue north on to the stretch of the trail I have yet run upon. I notice signs labeling this path "Veteran's Parkway"...had not noticed such signs in Hermosa Beach. The trail appears to turn inland before straightening out. Now I can see ahead for a good distance. The end is not yet visible. Much to my surprise, there does not appear to be much elevation change either. This bodes well.

The path bends more as I continue further into Manhattan Beach with perhaps a slight incline. As I round the bend I see that the trail continues under a bridge and appears to end at a parking lot. If the street is Sepulveda Blvd, I think I may know where I am.

As I emerge from the tunnel at the end of the trail, I definitely recognize where I am...standing just below Fry's Electronics! When I used to shop here, I often parked in this lower lot to avoid the madness above. Bad experiences with faulty products and frustrating returns have prevented me from shopping here.

After re-hydrating, I climb the steps to Fry's main lot, pass by their main entrance, and head to the intersection of Rosecrans Ave and Sepulveda Blvd. I realize I have actually reached the border of Manhattan Beach and El Segundo, but I still have more than half of my run left to do. When the light turns green, I head west on Rosecrans and continue towards the beach.

I have forgotten how long the stretch between Sepulveda and Highland Avenue is...and as my mileage ticks past 11 miles, I come across a fairly steep incline. Fortunately, the hill is short and the descent to the beach is not far beyond the peak.

When I reach the sidewalk at the end of Rosecrans, I overlook the coast. I can see that I am south of Dockweiler Beach and north of Manhattan Beach Pier...definitely the farthest point I have ever run from my home. That said, I hope that a direct return route will be shorter than the 11.86 miles I have traveled thus far. I "only" need to run between 22 and 23 miles today.

I follow the sidewalk south towards the pier, passing patios of beachfront homes that overlook the bike path. Many of the homes have nicely landscaped patches on the beach-side of the sidewalk. As I approach the Manhattan Beach Pier, I briefly debate whether or not I should run to the end of the pier. Since I have yet to do so this year, I elect to do so now. Who knows...this may be my only run here in 2009.

Shortly after stepping on to the pier, I reach my half marathon split. I am pleasantly surprised to see my time is under an hour and fifty minutes. Despite making a serious effort to maintain a slower pace, I have run faster than I did during my first full marathon (which was also faster than my first two half marathon races). I should have plenty in reserve for the remaining distance. I decide to orbit the end of the pier and snap a few pics before resuming my run home.

I reach 15 miles in 02:06:25...perhaps my fastest time to this milestone. I need to adjust my shoelaces around mile 16, but otherwise feel pretty good. Then I start to develop a tingling sensation in the back of my legs that I fear is a precursor to cramps. I start worrying about cramps as I approach the staircase at Knob Hill. I spend some time stretching before climbing up to the Esplanade.

I continue south overlooking RAT Beach. As I approach the parking lot just south of Miramar Park, I start looking for an aid station...specifically our friends' RV. I have yet to come across them during my runs, but have hung out with them here before. I really hope they are here today. A Gatorade sounds so good right now.

Unfortunately, their usual parking spot is empty. I have a Cliff Shot and a couple of Shot Blocks left, but very little water. It is a damn good thing that the marine layer has kept things cool this late into the morning. If it had been any warmer, I doubt my water would have lasted this long.

The good news is that I have already run 19 miles, easily exceeding my longest since last year's Maui Marathon. I have done so in under two and three-quarter hours. If you recall, my left knee went out at mile 17 during that race, so this may actually be my fastest 19 miler to date. The bad news is that I still have over three miles to go. Even worse, it is all uphill!

I contemplate stopping at my mom's house to refill my water bottle, but decide against it. I would be too tempted to quit running.

The ascent is as difficult as I expect it to be. My current pace slows beyond ten minutes per mile, but I manage to keep running...until mile 22. This milestone falls upon the final steep incline that has become the bane of my running existence. This unfortunate barrier stands between home and nearly all of my excursions off of the peninsula. My legs are still threatening me with cramps. I have no more water. The sun threatens to emerge from behind the marine layer. Fortunately, I only need to run 22 miles today. I allow myself to walk until the peak...and then run as best as I can until I get home.

I finish my 22.7 mile run in 03:22:18. Given my struggles over the final miles, I am surprised to see this translate to an average pace under nine minutes per mile...especially because I did not really attempt to push a fast pace early on. Even more surprising, if I were attempting to run a full marathon today, I would only need to average around nine minutes per mile over the remaining distance to complete the run in under 4 hours...my goal for Long Beach. In other words, I really do not need to push my pace any harder than I did today (and Long Beach's course will not have nearly as much elevation change).

With my next marathon exactly four weeks away, that is very encouraging.

Not Disneyland Half Marathon

2009-09-05T10:00:00.000-07:00

Saved $100 and set a personal record.

3:45:00 For A 2:23:22 Run

2009-08-21T12:00:00.000-07:00

At 7:30am, I head outside to start my run. I hope to extend my distance over previous long runs (perhaps as long as 18), but the absence of any marine layer is definitely a concern. That said, it is only 60 degrees right now and my plan to run near the coast should help me stay relatively cool.

Trying to improve upon similar runs I did last year, I now incorporate my elementary school and dad's house into the early stages of my route and, rather than head straight to the coast, I now stay at least one street in. This turns keeps my course more of a loop than an out-and-back.

When I reach Herondo (the border between Redondo Beach and Hermosa Beach) I decide to hit the dirt trail that parallels Valley Drive. I have run upon this before, but always heading in the opposite direction...which actually makes less sense on two counts: 1) The dirt is much cooler earlier in the morning. 2) The trail actually seems to trend downhill through to Pier Avenue.

When I reach Pier Avenue, I debate continuing on to Manhattan Beach or heading down to the Hermosa Beach Pier. If I recall correctly, my runs to Manhattan were around 19 miles long. I definitely am not ready to run that far...especially without the marine layer keeping things cool. I have already traveled over 7.5, so I figure the end of Hermosa's pier will give me more than 8.

As I reach the end of the pier, I am a little disappointed to see that I have only traveled 8.3 miles. Turning back now means I will finish shy of 17 miles...still an improvement over the previous week, but far short of the 18 I had initially hoped to do. The sea breeze is keeping the air cool out here, but I am growing concerned that the temperature has already risen on the peninsula. I decide to start back, sticking to the coast to stay cool.

My pace remains strong (averaging roughly 8:14/mile) until I reach the start of my ascent towards home. The hill begins with less than a mile to my half marathon split...and I am on pace to go sub-1:50 (which is surprising given how little I have pushed my pace today). If I really wanted to go for it, I probably could get a 1:48...which would be among my top 3 fastest half marathon times, but I must remind myself that home will still be more than 3 uphill miles away once I reach that split.

I reach 13.11 miles at around 1:48:50...still a very strong time for a training run (albeit not as fast as one in May).

I struggle up what could be my final hill. When I reach 25km, I decide to take a short break. Tomorrow is the Bulldog 25km, a race I had originally intended to register for. My watch reads 2:12:16...which would be an awesome race result for Bulldog. Maybe next year?

As I near the top, I see I am still short of 16 miles, I decide to turn down another street to add some more distance. By doing so, I get one last descent to offset the slow uphill pace I have averaged over the 16th mile, but at a cost. The last little bit is followed by a really steep ascent to my house. I am hot. I am out of water. My legs are spent. I push with what energy I have left to reach home.

I am quite pleased with my run, but am shocked how late it is. My watch reads 11:15am. Could I have really been out here for three hours and forty-five minutes? Where did the time go? The thermometer outside now reads 80 degrees, 20 degrees hotter than when I left. My recorded time of 2:23:22 shows that I am continuing to improve both distance and pace despite not making a concerted effort to increase my speed...but I really need to shrink the discrepancy between running time and total time if I want these numbers to translate into race results.

16.12 Mile Return to Terranea

2009-08-14T13:13:00.000-07:00

Damn...hit my lap button around mile 3.5!

Terranea 15.6 Mile Orbit

2009-08-07T11:00:00.000-07:00

Pics

Running with Family

2009-07-19T09:00:00.000-07:00

Over the past few days, I have been in Pennsylvania with many members of my mom's side of the family to celebrate the life of my Aunt Lani, who lost her fight against cancer in June. Though this is a sad occasion, I am grateful that it has brought us all together...it has been a long time since I have seen many of my relatives, especially those who have lived on the West Coast, but for some reason insist on moving further and further east.

As I head down to the hotel's lobby before my morning run, I not only bump into a number of my relatives enjoying breakfast, but also my cousin Dave...who looks ready to run.

Earlier this trip, I learned that Dave has had difficulty establishing a regular running routine since moving to Paris, France (he's obviously moved the furthest east). That said, though he only gets to run perhaps once a week, he has been doing 7 milers, averaging between 8 and 9 minutes per mile. Since I had planned on averaging 8:30/mile for 7 miles today, running together is a no brainer.

On Friday, I ran an orbit around Pittsburgh Mills, the mall situated around our hotel...and was disappointed that the complete orbit (including the adjacent Sam's Club and Wal-Mart Supercenter) is only 3.5 miles. Dave and I ask the front desk for suggested running routes, but the suggestions are completely worthless. We decide to wing it.

Armed with my trusty Garmin, I set the pace and choose our route on-the-go. This unexpectedly cool and overcast morning is a refreshing change from Friday's heat and humidity. While running, I learn that my cousin has hiked the Pacific Crest Trail, been doing triathlons, has also run a full marathon (completing it in less time than my first despite never having run more than 7 miles before that including while training). He shared amusing anecdotes about his full marathon (being passed by a guy wearing a shirt stating "82 and still running") and half marathon (his 2 seconds of fame when he is mistaken by the press as the winner). Time passes quickly.

Despite only making left turns while outside the perimeter of Pittsburgh Mills, we somehow find our way back to Pittsburgh Mills Blvd. Rejoining the orbit gives us 6.69 miles by the time we return to the hotel...at an average 8:26/mile.

Before this trip, I knew there were a couple half marathoners in the family and a 3rd cousin who is registered for the next New York Marathon (his first full), but this is the most I learned about Dave in decades. You learn so much more when you reconnect in person. Hopefully it won't take another memorial celebration to get any of us together again...

Fast 7 Mile Run

2009-07-15T11:00:00.000-07:00

Some runs do not go as planned.

My alarm is set to wake me up at 5:30am. I intend to start a 6 mile run before it gets too hot. It goes off. I am completely oblivious...and do not wake up until after 6:45. When I realize I will not be ready before 8:00, I contemplate shortening my run to 5 miles. Not having run since Sunday, I start worrying that my legs will rebel...perhaps a 3 miler will be sufficient. I finally step outside at 8:45.

One thing I have realized since I started running again is that I should never let concerns dictate workouts.

For starters, as soon as I step outside, I realize my concern about the temperature is overblown. Yes, the sun is hitting hard, but a breeze compensates for the heat. I start running uphill (as is usually the case) and am not feeling nearly as winded as I expected when I reach the top. When I start downhill, my pace picks up faster than I expect and I complete mile 3 in less than 7 minutes. When I reach the bottom of the hill half-way through my 4th mile, I realize I am on track to match the pace of my 3rd, so, even though I have a half mile ascent ahead, I make the effort to maintain the pace...and actually end up beating it.

Since the ascent continues, I conserve energy over the next mile...but am surprised to see that my pace did not slow as much as I expected. I start thinking about setting a fast 10Km split knowing I cannot match my PR (achieved on a run featuring significantly less elevation change). That said, I anticipate a time better than last year's hilly 10Km race.

I beat it by more than a minute.

To achieve this time, I had turn my ascent into interval training...a benefit of this not being a race day. Just keep in mind that speed was the last thing on my mind before I started today's run. Nor was distance. I feel good enough to add an extra half-mile down- and uphill segment to my workout, so I do without hesitation.

Some runs do not go as planned...and that can be a good thing.

First 15 Mile Run of 2009

2009-07-12T11:00:00.000-07:00

I have had a few 14+ milers, but today is my first to crack 15.

Elementary Cheesecake Orbit

2009-06-27T12:00:00.000-07:00

I guess I got a little ahead of myself when I posted my last blog entry in May.

I did not anticipate how attending all three days of the Electronic Entertainment Expo would not only delay my plan to add miles, but also disrupt my previously established routine. For much of June, I did not even total twenty miles per week or maintain my minimum frequency of runs. I even had a couple of weeks without a 10+ mile run.

Fortunately, this did not appear to hurt my pace or endurance as much as I would have thought. I completed the first 10Km of this morning's run in 48:30. I actually kept my pace sub-8 minutes per mile through 9.5 miles...and may have been able to sustain it longer had I not tripped.

Yes, a tree root jumped out of the ground, grabbed my foot, and pulled me over...a diving forward slide on my bare chest (had removed my shirt due to this morning's heat). Fortunately, I fell upon a soft, grassy median (no road rash, but my neck and upper back complained a bit after I got back up).

Today's route was a 13.55 mile variation of my half marathon "Cheesecake Orbit", "Elementary" because I ran by both Riviera and the site where Parkway was located. And my reward will be lunch (and hopefully dessert) at The Cheesecake Factory!

Herondo 14.11 Mile Orbit

2009-05-27T12:30:00.000-07:00

While on Maui my long runs shifted to Wednesdays...a trend I have continued on my first week home. From this point forward I may start increasing my distances, probably adding a mile or so to my long run every other week. By summer, half marathons should replace 10 miles as my short "long run" during weeks I do not seek to increase mileage.

Incidentally, I ran 42 miles (at an average pace of 8:44/mile) while on the island...obviously not as many as I accumulated during my marathon visit, but still keeping my average per week over 20.

Not L.A. Marathon

2009-05-25T08:30:00.000-07:00

I am back from Maui just in time to do the L.A. Marathon, but there's only one problem: I ran last year's Palos Verdes Half Marathon in May. Despite featuring a course overlooking the coast, PV's event fell on an unusually hot day...and I suffered a near total meltdown! A Memorial Day Weekend 26.2 mile race ending in downtown sounds like a recipe for disaster. Plus there are concerns over the recent change of ownership. Would the event run smoothly? Would there be enough water / cooling stations?

Instead, I decide to run an easy 10km orbit...including the first mile I have run on PenHi's track. The morning marine layer is keeping temperatures close to ideal. Heck, I am averaging sub-8 per mile without pushing myself.

As I return home in time to watch (on TV) Wesley Korir shatter the course record, I realize I very well could have run this year's event. Heck, I put up with humid temperatures rising into the 80's for the Maui Marathon. I cannot let anticipated weather dictate which races I should and should not enter. I should have run this year's Palos Verdes Half Marathon as well!

Next year, L.A. Marathon celebrates its 25th Anniversary and promises to not only return to early March, but also feature a course that starts at Dodger Stadium and reaches the sea. If I do not get injured while running the Long Beach Marathon this October, I will run in next year's event!

Upper to Lower Honoapi'ilani Orbit

2009-05-20T11:00:00.000-07:00

Since I ran north last week, I figure I should try running as far south as I feel up to. Though I have not logged many running miles this week, I have hiked 8.5 miles and spent a good amount of time in the water....and my body IS feeling it. Running south gives me several opportunities to turn back earlier without going back the way I came, but my goal is to at least run to where the Highway and Lower Honoapi'lani Road converge.

That point is not nearly as far as I expected, nor is the run south along the highway nearly as interesting as heading north. The intersection is not even five miles from the hotel, but, figuring that the return trip will still be longer due to twists and turns, I decide to turn on to the lower road.

Shortly after starting north, I see a sign to my left for Coastline Access just before I reach the Ka'anapali Beach Club. I follow the access road south and west and reach the beach. A walking path continues to the south towards Black Rock, but I see that I am now over 5 miles into my run...no need to extend it further.

I return to Lower Hoanapi'ilani Road and run north through Honokowai. When I reach Kahana, I stop briefly to check out the Sands of Kahana, the first place I ever stayed on Maui decades ago. I do not think it has changed much.

Just north of the Sands of Kahana, I meet up with the stretch of the lower road I have previously run a few times before. Looking at my watch, I realize this run will be much shorter than last week's 13+ miler. Having hiked the Kapalua Coastline Trail on Sunday, I know I can extend the distance by taking a scenic detour.

The southern trailhead is at Kapalua Bay, just below Merriman's. The initial path is a concrete sidewalk, but it eventually transitions to gravel and even turns on to a peninsula of lava rock. From there, the path is not as clearly marked with an uneven rocky surface. My pace drops as I cross the rugged terrain...and even moreso as I come to a series of descending rock steps. The trail continues along a raised wooden platform that ends at a staircase leading back up to Lower Hoanapi'ilani Road. I rejoin the road very close to its intersection with Office Road and my final destination, The Ritz-Carlton, Kapalua.

This nearly mile-and-a-half detour brings the total distance of this orbit to a respectable 11.5 miles. Time for pancakes!

Maui Revisited

2009-05-13T08:00:00.000-07:00

Something about running here brings a smile to my face. Okay, this sense of being is not specifically linked to running, but certainly helps me endure long distances in the high temperatures and even higher humidity.

With no plans to run this year's Maui Marathon, I have no real pressure on me to run long. My next scheduled marathon is not until October. Instead, curiosity drives me to attempt another run to the northern tip of the island. I have yet to see it in person, but came close during a ten miler last year...so I am understandably interested in pushing beyond that. Besides, thanks to the Revlon Run/Walk, I have not done a 10+ mile run in over a week, so such a run is overdue.

Unlike last year, I have made no attempts to acclimate to the warm weather leading up to this trip. If anything, I have been adjusting my schedule to run when it has been cool. So I decide to head outside before sunrise. Only problem is that I did not realize how early the sun comes up in Maui this time of the year. I start my run just after 5:45am and the sky is already quite bright. The sun is already hitting clouds over island neighbor Molokai when it first comes into view as I continue north and east along the highway.

I reach last year's turn around spot. From here, the highway winds its way around Honokohau Bay as it descends towards sea level. I previously decided against pushing past this point because, with the marathon less than a week away, I did not actually need to run as far as I already had, nor did I really want another ascent in my workout. I have no such limitations today.

Shortly after starting down the hill, I am treated to a spectacular view of the West Maui Mountains. At the bottom, I cross a bridge over Honokohau Stream, another a picturesque setting. As I continue, the road begins a quick ascent, at least as steep as the stretch of road I run I must run to leave or return to my house. Halfway up the hill, I briefly consider turning back, but I remind myself that I may not always have such opportunities (or be in as good physical condition) to attempt such a run in the future. I continue up, stepping into the sunlight just as my watch indicates I have reached seven miles in just over one hour and two minutes. The sun has been up for nearly 45 minutes, but I have been fortunate that the road has, for hte most part, stayed within shadow until now.

The road continues to the right and starts to crest. As I come to an opening, I see a point that looks like the northern tip of Maui. Figuring I have reached as far north as I can go on the pavement, I decide to turn back. I do not want to be out here much longer for fear the temperature will soon rise to uncomfortable levels.

I start feeling the heat around mile 10. I can tell my pace is starting to fade. There is only one shortcut back to the hotel via DT Flemming Beach, but it only reduces the return trip by a mile. I reach Honolua Bay around mile 11. Soon there will be no shade for the rest of the run. The temperature has probably risen into the 80's. I am dripping sweat, have almost emptied my water bottle, and will soon consume my last Shot Blok.

I reach the Waihua Spa in just under two hours. My watch logged 13.3 miles. Not a bad time in this heat, especially because I was not at all trying to maintain a decent half marathon pace (a way better time than I ran my first Palos Verdes Half Marathon, which was also in hot weather). My thoughts immediately turn to breakfast...Gazebo here I come!

Revlon Run/Walk 5K

2009-05-09T17:32:00.000-07:00

Today Valerie and I join Team Jane in the fight against women's cancer. Jane was recently diagnosed with the unfortunately all too common breast variety. Most of the team is walking to show their support, but Valerie, Raquel, Jose (with Hailey in stroller), and I are going to run the full 5Km course.

The days leading up to the race have been very hot, so I am relieved to see the marine layer still looms over the Los Angeles Memorial Coliseum as we advance to the start line. 3.1 miles may seem like nothing compared to distances I usually run, but sustaining a faster pace than I am used to for this full length is not going to be easy.

8:45am race time approaches and passes...I had thought runners would be let out of the gate separately from the walkers, but that looks less likely now. I just hope the dense crowd in front of me are indeed running. The announcer introduces celebrity hosts Miley Cyrus (and her mom) and Carrie Ann Inaba of Dancing With the Stars (and Austin Powers) fame, and points out the Bo Dereck is running. I am eager to get going...would like to finish running before the sun pokes through.

At 8:58, the confetti flies. As the herd slowly makes its way through the starting gate, I try and fail to find openings to advance. To achieve a running pace, I must weave from one side of Figueroa to the other for much of the first half mile. I can barely even glance at USC as I run by it. I never even get a chance to look back and see where my friends are.

Despite the challenging start, I manage to complete my first mile in 7:02 as per my pre-race strategy. My goal is to run faster than 7:30 during the first mile, just under 7:00 over the second, and 6:30 for the third...hoping to complete three miles in under 21 minutes.

Why are people trying to hand bags to runners as 30th Street becomes McClintock? I do not expect anyone running would grab one, but apparently far more people walk than run at this event. I pass Cardinal Gardens, the apartment complex where Valerie and I met. No time to get nostalgic now. Must focus on task at hand.

I complete the second mile in 6:49. I am doing even better than expected, but perhaps have pushed too hard too early. Is there a slight incline on Jefferson or is it just me? I feel my pace continue to drop off on Vermont, but soon find a rabbit to hang with. He is pushing much harder as we turn down Menlo towards the Coliseum. I try to keep pace.

I complete the third mile in 6:51...slightly slower than I had hoped since I expected to do negative splits. That said, I still have met my goal of under 21 minutes for three miles. Only catch is I still have a tenth of a mile further to go...and was hoping I could finish in 21. I turn enter the Coliseum through the tunnel and start my final sprint.

When I emerge, I cross a timing mat in 22:29, but, anticipating another mat closer to the finish line, continue running as strongly as I can until I see that there is no mat at the gate. My time is slightly slower than I expected, but still would be better than many of my high school cross country times.

I doubt I will ever be as fast as I was during my high school cross country years but at least I am now within the ballpark of my peak (sophomore) season's slowest times and faster than many of my runs in other seasons. And, to make myself feel better, I just remind myself how much farther I can and do run now on a regular basis.

After grabbing my post-race water and snack bag, I head back to the finish chute to try and photograph my teammates. I completely miss Raquel, my only photo of Valerie turns out blurry, Jose almost gets by the camera. I miss Jane because I expect to see her walking, but she made a last minute decision to run the whole course. Go Jane! And then it seems like an eternity before our captain finally arrives with our team sign...

Official time: 22:29
Official pace: 07:14

Uncertain which mats were relevant for timing, I started my GPS watch just before I crossed the start, but stopped it way after crossing the finish (what looked like the finish line was actually far from the final timing mat...so it looks like I ran more than a 5K)...and entering the tunnel into the Los Angeles Memorial Coliseum messes with the GPS just before we cross the finish line (my pace was not THAT fast)

Valerie's data:

Official time: 32:54
Official pace: 10:36

Impressive considering that she has not run at all over the past few weeks!

One Week Before 5K

2009-05-03T13:45:00.000-07:00

On Saturday, I will be participating in a 5K race, my first since high school. I am not sure what to expect since I have not focused on improving my pace over shorter distances (no speed intervals either).

I keep saying that I'll try to switch things up by running 3 miles per day rather than doing 5+ miles every-other-day, but, when I am out there, I have a hard time justifying the shorter distances. Strange. I continue to average more than 20 miles per week, with at least one 10+ miler over the weekend.

I did not set out to run a fast half marathon today, but managed to keep under 8 minutes per mile for 9 miles and finished in under 1:50. My heart rate only averaged 150 beats per minute (considerably less than what my heart averaged during the Chesebro Half Marathon)!

K1 Speed Torrance

2009-05-01T15:00:00.000-07:00

I am happy to report that the South Bay finally has a local indoor go-kart racing facility...brand new and located on the border of Gardena (i.e. within striking distance of good Japanese food). They feature the same electric karts used at other K1 Speed locations, so those familiar with them should know what to expect (quick accelerating with uncomfortable non-adjustable seats).

I dropped by for an arrive-and-drive....$15 for a single race during opening weekend...and finished third with a best lap of 33.11. I know I could have gotten into the 32's, but I started lapping people, getting stuck behind some slower movers who refused to leave me space to pass.

Great Race Recovery

2009-03-30T11:30:00.000-07:00

One of the things I love about half marathon races is that I do not need much recovery time before I feel comfortable running again. Heck, I feel great when I cross the finish line, experience quite a high as I refuel, and feel no immediate need to sit or lie down.

This morning, I encounter no issues during my usual three mile orbit and average 8:50/mile without exerting much effort. Keep in mind, I always take a day off after long runs anyway, so I can almost treat such races as just another training run.

At the moment, I am not registered for any races through the Long Beach Marathon and, given the state of the economy, I may not sign up for others in between. The real trick now is to preserve my half marathon speed while slowly adding miles...with no real incentive to do so for many months.

Chesebro Half Marathon

2009-03-28T13:30:00.000-07:00

The alarm goes off at 5:15am. Thanks to accommodations provided by Justin (my former coworker and ex-training partner), I am now only a short 15 minute drive from the start of the race. If I had been at home, I would have had to wake up at least an hour earlier. Well rested and with enough time to enjoy a bagel with coffee, I feel ready to race.

Justin and I arrive a half-an-hour before the race because we still need to sign in and claim our goodie bags from the registration desks at Chumash Park...a half mile walk from the parking lot. Though we get our stuff quickly, we detour further into the park for a much needed pre-race pit stop. We still have 20 minutes before the race begins, but we have no idea how long it will take to reach the front of the line. We are cutting things close.

We return to Justin's car to drop off bags and jackets, pin on bibs, and attach timing chips. I do not feel we have enough time to put on sunscreen because the start line is uphill more than a half mile away and the race begins in 10 minutes. We power on our Garmin Forerunners and jog back towards the start. As we climb the hill, I notice our pace is already 7:30/mile. Earlier this morning, Justin and I discussed averaging this pace over the first two miles of the race, not during our warm up!

Shortly after we turn up Carell Ave, Justin and I hear a horn sound. The race has begun without us! Justin and I pick up our pace and cut through the crowd lining the sidewalks as the first runners descend down the middle of the street. Fortunately, the advancing herd of nearly 1300 participants is still funneling through the starting gate by the time we arrive. We cross the first timing mat long before the back of the pack, but roughly a minute and a half behind the leaders.

Justin and my strategy is to use the first two miles as a warm up, restricting our pace to no faster than 7:30/mile. Never having run this course, I have no idea what I will be able to maintain over the next six uphill miles, but Justin encourages me to push for sub 7's on the descent. He thinks I should be able to finish this race in less than one hour and forty-five minutes. I recorded a 1:45:46 at Disneyland last year, but, given that this course is far from flat, I do not expect to PR today. That said, I am fairly confident that I will go sub 1:50:00...as long as I do not push too hard too early.

Justin and I have no issue maintaining our target pace over the first mile since the course is mostly downhill, but, with the ascent beginning during the second, our pace soon drops closer to 8:00/mile. The scenery becomes more pleasant as we get our first view of Cheesebro Canyon from Chesebro Road (spelling is correct in both cases)...and we catch our first glimpse of the rising sun through the trees as we enter the Santa Monica Mountains National Recreation Area.

As the course transitions from pavement to dirt after mile 3, I begin to pull away from Justin. The grade of incline on the Cheesebro Canyon Trail is gradual enough that I can comfortably maintain a pace that is only slightly slower than 8:00/mile. There are a few steep dips followed by quick rises along this trail, but nothing that is significant enough to affect my average pace. I have found my breathing rhythm, so I do not want to push it. That said, this trail is a fire access road, so I want to take advantage of its width and overtake slower runners whenever possible.

The grade of ascent increases over the fifth mile and I sense my pace fall. Fortunately, this gives me a chance to better appreciate the beautiful scenery. And the weather is perfect...crystal clear sky with a gentle breeze, temperature now probably in the mid-50's (today's high is forecast for 80, but I expect to finish long before it reaches 70).

As Cheesebro Canyon Trail transitions to Sulphur Springs Trail at mile 6, I am extremely glad to see small water bottles being handed out. I use this opportunity to consume Gu, but decide to drink only half of the water in the bottle at this time, rationing the rest over the next mile or two. On road races, water stations are usually quite frequent, but this is primarily a trail race...and the next hydration station won't be for another 2.5 miles. The trail is steeper here, so I am definitely working harder now. In other words, being able to take a refreshing swig whenever I feel the need is more than just appealing.

The trail narrows to single track and becomes a lot more rocky, making it much harder if not impossible to overtake slower runners. My pace continues to drop, but I figure it is probably a good thing not to push too hard just yet. I have already seen two runners trip today, so I am being very careful with where I step. I never stumble, but somehow drop my water bottle as I attempt to sip from it mid stride. Oops.

One of the things I have enjoyed thus far is that the course has been twisting its way through the canyons, keeping the trail ahead out of view. As I approach Sheep Corral Trail, however, I reach the first real vista showing the significant climb ahead. Seeing such an ascent adds a mental challenge to the physical reality of being more than halfway into a long race. I just keep reminding myself that, after the peak, it is all downhill. I stop paying attention to my pace, focus on the runner immediately ahead, and attempt to pass when the opportunity presents itself.

Around mile 8.5, I receive another water bottle, the course turns on to Palo Comado Canyon Trail, and the steep descent begins. My pace immediately accelerates below seven minutes per mile yet my heart rate drops significantly...I love running downhill! This trail is much wider, so I can easily overtake. The eighth and ninth mile are my fastest of the entire race. As I glance at my time, I start entertaining the notion that I might be able to achieve personal record today after all.

I turn right on to the Doubletree Connector and then hit a wall...an unexpected steep incline starting around the mile 10 marker. Where did it come from? I do not remember reading anything about it. As my pace drops back towards 14:00/mile, my hope for a personal record fades.

The course resumes its descent and soon exits the park at Doubletree Road. The asphalt feels a lot harder on my legs than it did at the beginning of the race, but I am still able to regain my peak downhill speed. Though my tenth mile may have started slow, I complete it in 8:05. I may not PR today, but I may come very close.

One final climb remains as we turn from Kanan on to Thousand Oaks Blvd and then I sprint down Argos Street to the finish line at Chumash Park. I cross the finish line in 1:46:12...less than a minute slower than my PR on the flat Disneyland course, but much faster than I have ever run with such significant elevation changes. And, despite the effort, I feel unusually great as I collect my finisher's medal, grab a bottle of water, and then return to the finish chute to look for Justin.

Justin crosses the line in 1:50:49. Yes, I have finally beat him during a race! In all fairness, Justin has been dealing with plantar fasciitis since we last ran together in February. In fact, he has only run 20 miles over the past month (I have been doing more miles per week).

I am surprised how much I enjoyed the Chesebro Half Marathon. While I do enjoy the post-race festivities (including chocolate crepes courtesy of Whole Foods), the race is definitely the highlight. A good trail run beats a road one any day...and this is 13.11 miles I strongly recommend.

Burma Road PR

2009-03-24T11:30:00.000-07:00

I call Burma Road my favorite local dirt trail, but, in all honesty, I have not actually run on it very much. The problem is that its trail head is three uphill miles from my home. While I have run to it before, such workouts have merely incorporated a one-way mostly downhill stretch of the 2.5 mile long trail. I really need to drive to it if I want to focus on it as a five mile long out-and-back because its steep elevation changes can be exhausting.

Since this upcoming Saturday's half marathon is mostly trail based, I have been compelled to drive to Burma twice in the past five days...primarily to practice running on its hilly, uneven, and rocky surface. This also gives me a chance to get reacquainted with my Asics Kahanas (which, surprisingly, have covered almost as many miles in trail races as training runs). I have owned them almost as long as my first pair of Kayano 13s of which I am quickly wearing down my fourth pair.

Fortunately, the Kahanas still feel great. No hot spots to report.

Actually, my legs feel great, not just my feet. I think I have finally worked through all of the ankle, arch, and blistering issues I encountered last year. The knee has not been giving me problems since I recovered from the marathon. I suspect reducing my mileage has been key. I have not attempted more than a 14 miler in any one day since...and I have kept my average under 30 miles per week.

That said, I have been improving my pace. On Friday, I averaged 8:51/mile...way faster than previous efforts. I shaved another thirty seconds per mile off my average this morning. This is a trail I could barely average ten minutes per mile...today I ran only one mile that slow.

The Great Race is just days away. I am looking forward to it.

Last 14 Miler Before Great Race

2009-03-16T11:45:00.000-07:00

Hoping to minimize chance of injuries before the Chesebro Half Marathon (just two Saturday's away), I figure today will be my last half marathon distance run before it. I would have run over the weekend, but cleaning my home office and helping host a party has a way of zapping time and energy.

So, not having run since accidentally running 10.22 miles on Thursday (seriously, I planned to do only 8), I set out to run 14 miles today with the plan to start slow and finish strong.

On my first (fortunately slow and uphill) mile, I trip and fall...scraping both palms. I use probably an eighth of the water in my bottle to rinse the wound and bleed for the rest of the run, but survive the distance averaging a respectable 8:45/mile.

Definitely started slower and finished stronger than my last 13.45 miler a week ago Sunday, but I had hoped my average pace would have improved.

The Great Race Training Update

2009-03-08T13:30:00.000-07:00

Chesebro Half Marathon is only three weeks away, so I am starting to step up my pace at half marathon distances (and I can no longer to avoid do so without including significant elevation change). During today's solo run over and around Palos Verdes, I hit 1:53:30 at 13.22 miles...my third fastest time at this distance (even faster than my first half marathon race which was on nearly flat terrain).

Even though I am wearing a fairly fresh pair of my favorite Kayano 13's, I have picked up blisters on the balls of both feet and now detect the faint hint of shin splints on my right leg (probably aggravated when I came down Hawthorne Blvd at a sub 7 minute pace). I need to be more careful. I would not want anything to throw off my training this close to a registered event.

I do not expect to top my personal record during this upcoming race, but, based on my progress, I will be very disappointed if I do not set my second fastest time.

Leaving for Mammoth

2009-02-28T05:00:00.000-08:00

Valerie and I are driving up to Mammoth for our second four day trip of the season. Running is on hold until we return.

No More Dog Runs

2009-02-17T12:30:00.000-08:00

An unexpected turn of events has permanently ended my lunchtime Dog Runs. I am not giving up running, nor am I saying that I won't ever run again with Justin...it's just going to be less convenient for me to do the latter (and the phrase "Dog Run" is no longer applicable).

And Yet Another 10km PR

2009-02-12T13:55:00.000-08:00

I've now gone sub 44...averaging exactly 7 minutes per mile! I guess I do need Justin to push me after all!

100 Miles in 2009 and Counting

2009-02-08T13:26:00.001-08:00

Since the beginning of the year, I have totaled 100.88 miles at an average pace of 8:32 per mile. Of those, 48.28 were lunchtime runs with Justin, during which my average proves to 7:34. Not a bad start for 2009!

That said, I actually thought I'd reach this milestone a week earlier, but I let rain limit one of my weeks in January to only seven miles. Rain continues to affect my choices this month, but I refuse to drop below twenty miles per week.

I got drenched during the second mile of this morning's run, wind chilled after that, and, just as the sun came out, I collected heavy clay on the soles of my week-old shoes...all while my wife and brother-in-law enjoyed homemade strawberry waffles.

Resuming Twice-a-Week Dog Runs

2009-01-27T13:50:00.000-08:00

With no rain in the forecast, Justin and I will attempt to return to a twice-a-week run schedule, with our fast 10km runs (with intervals between stoplights on the return 5km) on Tuesdays and a slightly slower but longer run on Thursdays...hopefully building back to 9 milers sooner than later.

Today we are a little off of our personal record pace, possibly affected by the changing direction of wind (which always seems to be going against us).

NSXCA Holiday Event @ Dromo 1

2009-01-24T23:00:00.001-08:00

Post coming soon...

More photos

Another 10km PR

2009-01-20T14:00:00.000-08:00

I've finally gone sub-45!

PVHS - Avenue F Orbit (14 Miles)

2009-01-17T11:30:00.001-08:00

Having only run once this week and wanting to total at least 20 per week this year during weeks I am not snowboarding, I set out on a 14 miler. I have not run this distance in awhile, so I do not set a pace goal, but my new heart rate monitor gives me another idea for how to gauge my run. I decide to try an average around 80% of my max heart rate over the whole distance. If I see my rate approach the max, I will ease back...if I fall too much below 80%, I will pick up the pace.

Turns out, maintaining 80% is not that hard to do. If my max heart rate is 190, I only need to hit 152 beats per minute. Without really pushing myself, I average 167.

An interesting article about heart rate zones discusses the value of targeting 65-70% for recovery runs...I will have to try this one of these days.

Have a Nice Trip?

2009-01-13T21:00:00.000-08:00

Well, I fell pretty hard around mile five of today's lunchtime run. I've been tripped up before, but this is the first time I can recall a complete crash landing, especially on a sidewalk. That said, I am pretty surprised how little I got hurt...just a few fairly small scrapes and, while I do feel some tender spots on my finger tip and elbows, no bruising. My Nathan Quickdraw also took some of the blow, but nothing that affects its usability.

I got up pretty quickly, used water from my bottle to rinse my wounds, and finished the last mile-and-a-quarter faster than my previous few....today's heat definitely slowed me down.

Shaving 3 Minutes Off 10km PR

2009-01-08T22:00:00.001-08:00

Justin always pushes the pace from the the start of these runs, but I usually do not see my pace improve this much or this quickly. Perhaps his challenge for me (to stay sub 8 through Palisades Park) made all the difference.

So...I can do 10km in 45:20.41. Perhaps a sub 45 10km is not out of the question after all. If I can keep this up, maybe a 1:30 half marathon will be within reach before this year is over.

Reviewing my heart rate data, it is interesting to see that my average heart rate is no different today than Tuesday. 186 beats per minute clearly appears to be my max heart rate as I never exceed it even during the all out sprint at the end. Even though my pace does drop during the ever so subtle incline in Palisades Park, just keeping it sub 8 pushed my average heart rate close to the max...for an entire mile!

Lunchtime Dog Runs Resume

2009-01-06T14:00:00.000-08:00

First Tuesday back on the job and Justin and I have resumed our twice-a-week lunchtime runs, mutually deciding that 10km would be a good starting distance. Despite having reduced mileage over the holiday break, my crazy ultra trail running coworker immediately pushed the pace under 7 minutes per mile. I obviously could not maintain such pace for long, but our quick start did lend itself to good overall times (in my case, a 48:48).

Last Thursday, I had a 48:38 10km split on a 10 mile run, but the first three miles of that run are very gravity assisted with the next three being flat. Today's out-and-back is deceptively flat. I still have issues heading northwest through Palisades Park...my pace always drops significantly on that ever so subtle incline (it does not help that I see Justin pulling away from me as I struggle). My third mile has always been my slowest during these dog runs, but at least I am keeping it under 9 minutes per mile.

My wife Valerie and I have swapped GPS watches this year, so I am now using a Garmin Forerunner 305 with heart rate monitor...meaning I have new data to chart my progression. According to the watch, I maintained an average 164 beats per minute with a peak of 184...both higher than I expected. It will be interesting to see if the average comes down as I resume my regular weekly mileage. It is also worth noting how much my heart rate drops every time we hit a red light!

New Year, New Blog

2009-01-01T00:00:00.000-08:00

Welcome to the continuing adventures of the one formerly known as "re-runner". The previous moniker was meant to imply the on-again, *mostly* off-again nature of my post-high school running...but things definitely changed as I trained for and completed my first marathon last year. In 2009, I am already registered for a half marathon that takes place mostly on dirt and a full marathon that traverses asphalt and concrete. I obviously will not be hanging up my running shoes or ditching my GPS watch any time soon.

This new blog's title also reflects a more inclusive theme...stories of motorsport and snowboarding will join those of my more pedestrian endeavors. If you are not interested in such things, you can now filter my posts by hobby. Enjoy!