The Carrollton Runners 1 Mile and the 5K

On Sunday July 31 2011, I ran in both the Carrollton Runners 1 Mile and the 5K at Mcinnish Park in Carrollton TX. This event came one day after running a 5K race in Arlington. Registration was only $2.00, and no shirts or awards were given at this club race. I arrived early and practiced the 1 mile at a slow jog, then stretched and ate a protein bar. I've been training at with the Run-On! Dallas training group since January of this year and wanted to try and beat my 1 mile personal best time of 7:26 in a race.  I missed a few Carrollton club races recently, because I run my long runs with my 10:30 pace half marathon group on Sunday mornings, but decided to push myself and run this week. We started the 1 mile race a short distance from the 5K finish line. I started in 1st row and took off very fast. Well, fast for a nearly 60 year old man anyway. I tried to keep up that fast pace the whole 1 mile race.  The mile started at 7:32 AM with 85 degree temperature and 7 mph wind. The mile long course was a loop on the street around the park. At the end of the race, I accomplished my goal and finished with a personal best time of 7:19:32. I won 1st place in my age group, came in 12th out of 24 runners, and had a 62.5% age grade. Place     Men       Overall     Time      Grade  1/3       11/17       12/24    7:19:32    62.5% I was still tired, and trying to recover from the 1 mile before the 5K started at 7:48 AM. There was only 16 minutes rest, and the temperature was getting hotter. Carrollton Running Club Members have their own personal bib # to use each race. Basically, you have to put it on your left side for the 1 mile and change it over to the right side for the 5K. As the 5K race was starting, I was still in the process of  changing my bib # over to the right. Several runners started ahead of me, so I had a bit of a delay getting started.  I didn't feel like running fast after having run the 1 mile, and that late start. My first mile time was 8:54 . There was a time clock at the halfway turnaround area which showed if you had a negative or positive split. At this point, I decided to turn on the speed, and started to run faster. I arrived at the 2nd mile in 17:34 (a 8:39 / mile pace). Then I ran as fast as I could to the finish line.  I made it to the 3rd mile in 25:32:97 (a 7:58 / mile pace), and finished the 5K race in 26:35. This was good enough to win 2nd place out of 4 in my age group, and 28 out of 51 finishers. My first half official time was 14:06, and I was in 32nd place. I ran the 2nd half in the time of 12:29,  and was in 19th place with a 97 second negative split. Only 9 runners had negative splits the second half of the race, so I was proud of that. I was kind of surprised to see that my name was listed along the other 1st place winners in the 1 mile race in the Dallas Morning News the next day. I only took 2 pictures at this event, one of which was with 70 year old Wally Capps and me. Wally is one of the fastest runners in his age group in this area. He has raced in half marathons and full marathons all over Texas and the USA. His time in the 1 mile race was 7:06:12 (71.4 age grade) and ran the 5K in 23:23:57 (75.3 age grade). He was one of the runners up of Clines Running Corner runner of the year award. You can view the complete results here. Place    Men      Overall       Time         Pace      Age Grade  2/4      22/32      28/51     26:35:63      8:33:6         59.8% I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

Summer' Sizzler 5K

I was very sad to hear that a member of the prostate cancer support group at Texas Health Presbyterian, Richard Beadle, passed away from prostate cancer on July 21, 2011. He was a native of Lafayette, Louisiana, which is only 20 miles from my home town. We volunteered together at the Dadfest race several times and also at the free prostate cancer screening events hosted by Presbyterian hospital. I always enjoyed talking to him at our monthly meetings. I will miss you very much my friend. You are  no longer in pain and now you're in God's hands. This week, I ran in the Summer' Sizzler 5K Run / Walk on Saturday July 30 2011 at River Legacy Park in Arlington, TX. The race benefited the Arlington Life Shelter (www. arlingtonlifeshelter . org), which is a compassionate rehabilitation facility for the homeless. Many canned food items were donated by runners. I took off a couple of weeks after running a 15K (9.3 miles) in the Too Hot To Handle Race and 7 weeks of training with the 301 training class at Run-On! in Dallas.  The Race Director was Jeph Abara, who hosts a race almost every month. You can check out his website, www. runningintheusa .com, where you can find race results and news. This race was started in front of Raccoon Run Pavilion, which was a different starting area than the one that we usually start at. The race sponsors were Muscle Milk, Honest Tea, Dr. Michael L. Hughlett D.C., and  pictures were taken by Celebrated Images.  I arrived early and ran my slow 1 mile warm up jog along the trail in the park. Then I stretched and waited to pick up my bib #. The race was to start at 8:00 AM, but didn't start until about 8:15. The  temperature was close to 90 degrees. As usual, I started on the 1st row. After the start, I took off at a fast pace after starting on the street in front of the pavilion. After a short distance, we started running on the paved trail around the park. I've run this course several times before, so I was familiar with the twists and turns.  I finished the 1st mile in 7:50. Then the heat started to get to me, and I slowed down a bit. I got to the turnaround  at about 1.6 miles into the race. At the 2nd  mile, my time was 16:15 (8:25 / mile pace). I tried to pick up my pace at about 2.5 miles.  I was running as fast as I could, but made the mistake of thinking the finish line was at it's usual place. Since we started at a different pavilion, the finish line was   a little farther passed the regular one. I still had to run further to get to the finish line.  My heart monitor said that I was running at more than 100% maximum, so I started to shut down a bit and ran slower. I dropped at least 1 minute off my pace to the finish line, and finished in the time of 25:22.  I placed 46 out of 156 total finishers, and 4th place out of 5 in my age group. I was proud to be awarded one of Jeph Abara's special Souls & Soles awards which Jeph gives out to those that put forth great effort. They had a drawing for prizes after the race, but I didn't win anything this time. Place    Bib #     Men      Overall    Time          Pace  4/5       1795     41/81      46/156    25:22      8:10  /mile I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

Too Hot To Handle 5K and 15K 2011

After training with my Run-On! 301 10:30 Pace Training Class for 7 weeks, I decided to run in  the 2011 Too Hot To Handle 5K and 15K at Norbuck Park, at White Rock Lake in Dallas, Texas on Sunday, July 10. In 2010, Competitor Magazine voted The Too Hot To Handle as the best running event in Dallas. The event benefited the Protective Animal League and the Richardson Central Rotary Club.  There were tons of great sponsors, led by New Balance, who make my favorite running shoes.  The folks at New Balance handed out free wet towels, which you could later turn in to a Run-On store to get $10.00 off on New Balance products. They also gave out free sunglasses. Koala  Health and Wellness was also at the event, as was the best running photographer in Dallas, Jerry Glover Photography. Gordon Biersh gave out free beer to runners after the race. Other sponsors were Two men and a Truck, Jason's Delli, and Muscle Milk, as well as many more.  At last year's Too Hot to Handle, I was interviewed by Cure Magazine for their Fall 2010 Issue on energy balance. They also posted a short video of me on their website. At that time, my weight had gone down from 250 lbs in 2007 to 185 lbs, and I ran in the 5k race. I once weighed 345 lbs in my late 40's and now I weigh about 155 lbs. You can see the video on my blog or at curetoday.  This year, I ran in the 15K which I've been training for with Run-On's 10:30 pace team. This race definitely lived up to its name as it was a very hot morning. Jennifer Kimble, the Run-On! Training class Coordinator, helped the Back on My Feet runners stretch before the race, and later, ran with them. I lined up about 6 rows back at the starting line, just like I always do. The 5K and 15K started together, and my 301 Class 10:30 pace team started and ran together with our coaches.  I knew I could not run all out for the full 9.3 miles, so I started at an easy pace, then picked it up. My plan was to run the first 5K fast, before the temperature started to rise. There were many water stops on the course. Also, there were areas where you could cool down by walking under some water sprinklers. About a half a mile into the race, it was decision time. You could turn left to run the 5K or continue on straight to run the 15K. I kept straight, there was no changing my mind. I was in it to finish it.  I arrived at the 1st mile marker in 8:32. I  I don't like to see runners passing me in a race, but I knew that I had to slow down so I could reserve some energy. The first water stop was about 1.2 miles into the race. I planned on skipping it, but changed my mind, and ended up getting my cup of water or Poweraide at most of the many water stops. My 2 mile time was 17:42 (9.10 / mile). My 3 mile time was 26:50 (9:08). They had timers at the 5K at 10K distances so after the race, runners could see their split times on the Run-On! results page. I tried to close faster each 5K, then settle back to my comfortable pace. After the 1st 5K I knew I could not keep up that pace for the whole race so I slowed down a bit.  Many Run-On! runners, as well as others, encouraged me as they passed me up. This is the racing community that I love, where everyone cares about each other. I came to the 4 mile marker in the time of 36:13 (9:22 / mile). Soon after the turnaround, at 4.8 miles, on the other side of the hill was the rest of my 10:30 pacing team. We waved and I heard "go Teddy go". Mile 5 time was 45:43 (59:30 / mile), and was my slowest mile so far. I tried to pick it up some and arrived at mile 6 in 55:04 (9:21 / mile). I finished 10K of this 15K race in about 2 minutes less than 1 hour. Now there was only one 5K more to finish the race.  I could have pushed harder, but in this heat I decided to relax and keep a comfortable pace for as long as I could. I arrived at mile 7 in 1:04:33 (9:28 / mile), my 8 mile time was 1:14:04 (9:31 / mile), and my 9 mile time was 1:23:42 (9:37 / mile). As I said before, my Garmin goes off before I reach each mile marker. As with most runners, I don't run a perfect race and sometimes don't run the corners in the most efficient way. My final distance according to my Garmin was 9.49 miles, not the 9.3 miles. My final time on the Run-On web site was 1:28:06. I finished 7 out of 26 in my age division 236 out of 494 men overall and 340 out of 1017 overall 15K finishers. Some chose not to finish, others didn't like their time and took the time chip off before finishing.  My time was a couple of minutes slower than my personal best 15K time which I got in the cooler month of February. After cooling off with the New Balance towels, I started taking pictures of my Run-On! 10:30 pace training class and other Run-On! runners that I've met and run with, as well as a few at the 15K award ceremony. I want to thank the runners that have encouraged me in my training and racing, including my 301 coach Jessica Stanton, Tom Mason, Scott Morris,  Heather Williams, my speed class coach Daniel Hagelberg and his fast running mother Enid Schanty-Hagelberg, Genevieve Moran, who won her age division, and my friends that ran the 5K Laura Goodin and Hector Hinojosa, and all the others. I apologize for forgetting names, but sometimes my memory is just too bad.  I will be joining the half marathon class at Run-On! next, and am looking forward to completing my first half marathon race some time in the near future. You can see some more pictures on Jerry Glover's site here. You can see the results here. Place     Bib #        Men          Overall       Finish Time        Pace                 7/26      235       236/494      340/1017       1:28:06       9:27 / mile I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

The DRC Independence Day 5K Open

After running every week for several months, I decided to take last week off, but this week I ran in the DRC Independence Day 5K Open on Saturday July 2, 2011 at Winfrey Point in White Rock Lake, Dallas, TX. In addition to the 5K there was also a 10K race, both of which started together at 8:00 AM. There was also a kids race that started at 9:00 AM. There were a total of 936 finishers in both races including 98 finishers in the Athena / Clydesdale divisions. 370 finishers were in the 10K and 468 were in 5K race.  I arrived early as usual, ate a protein bar and drank a pre-race drink, then did my slow jog at a 12:00 / mile pace for about 1 mile. I am one of the volunteer DRC Photographers so I took a ton of pictures at the event, both before the race, and afterwards at the award ceremony. You can see and download your pictures for free at the Dallas Running Club site. This was a chip timed Run-On! race which benefited Back On My Feet, an organization that uses running to help build the self esteem and self reliance of the homeless community.  Run-On! accepted donations of lightly used shoes which would be used by the inspiring homeless runners.  I've raced in alot of events at this location, but this race started in the opposite direction from those other events. The good thing is that there were more tall shady trees to help cool us runners in this other direction. I don't know who to thank for this, so I'll give credit to Ken Ashby the who measured the course, and does so for many area running clubs. Thanks Ken! It was a hot morning, almost 90 degrees at the start of the race. The Dallas Running Club races bring out the top runners in each age division. I almost never receive awards at these races, so I just wanted to do my best here. After the start, I took off at a fast but  comfortable pace. The course was mostly flat, with only slight inclines in a few places. My time at the 1 mile marker was 7:58. It's very hard to breath in  the heat for me, and this was a very hot race. The great training and coaching from Run-On! keeps me going strong, not to mention the encouragement from my 301 training class. I made it to the 2 mile marker in 15:58 (8:00 / mile pace). Even though I was really fatigued at this point, I tried to keep up my pace and arrived at the 3rd mile in the time of 23:52 (7:53 / mile pace).  After the race, I cooled down then started taking pictures. After all that, I finally looked at the results right before the awards ceremony was about to get started. My final time was 24:55:58, but I didn't know if I was to receive an award or not. I started taking pictures of the award winners and was both surprised and happy to hear my name called as the 3rd place finisher. Apparently, most of the fastest runners in the 55-59 age division decided to run in the 10K race.  I finished 3rd place out of 9 in my age division, 63 out of 214 men, and 79 out of 468 overall 5K finishers. I received 8 points for the 3rd place finish to go towards the DRC Race Championship. DRC members received 5 points for running in the featured race, but I'm not sure which of the races was the featured one.  My final line.... Place    Bib #       Men       Overall    Chip Time    Gun Time      Pace              3/9      838       63/214     79/468    24:55:58    24:58:00     8:03 / m I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

Dadfest 5K

This week I ran in the very special Fathers Day race, Dadfest 5K, at Galatyn Park in Richardson, TX on Saturday June 18, 2011. I chose to enter the race in the Prostate Cancer Survivor division instead of the age division so that I could honor all my fellow survivors. My oldest son, John, walked in the race, and my younger son, Edward, took pictures of us. This race benefited the Urology Research and Education Foundation. You can read more about them on their website www.diduid.com.   The race was hosted by Mellew Productions, inc. There were many sponsors at the event, including Ford, Texas Health Resources, Urology Clinics of North Texas, Run-On!, Tom Thumb, Radio Disney, CBS 11 HD, TXA 21, and Gilddan, who handed out free socks and underwear for men. A couple of the world champion Dallas Mavericks dancers were also at the event, and I took a few pictures with them.   Quest Diagnostics was there to conduct the free PSA screenings in the Texas Health Resource screening van. Jerry Glover Photography was there to provide official race photos. check out www.jerrygloverphotography.com, and put you bib # in to see your running pictures. Thanks to Jerry and his team for taking some amazing pictures. One of the best online resources for prostate cancer, The North Texas Prostate Coalition (www.ntxpcacoalition.org) was also at the race, handing out fliers with information about prostate cancer.   Like last year, there were many fun activities before and after the race. There was a bean bag throw, a football toss, and even a rock climbing event. The most popular activity for the kids seemed to be running through the water fountain as it sprouted up water on this hot day. The course was very different from last year, as well as the many other races that I have run at this location. This new course included more hills which meant a slower time for me.   My son, Edward, and his wife arrived early. I found the starting line but was unable to find the finish line. I took my 1 mile warm up jog, then went over to the sponsor area. I signed up for a chance to win a Ford vehicle which will be given away in October. Besides the 5K race there was also a kids 50 yard dash. I would like to take this opportunity to thank all of the volunteers from our prostate cancer support group at Presbyterian Hospital for making this day so special.   There were over 200 father and child team entries in the 5K, and the total gun time finishers numbered 696. Among those runners were about 50 people running in lime green shirts in memory of Agustin Nerio, who died of prostate cancer in 2006. My son John and I lined up on the first row and waited for our Master of Ceremonies, Cliff Couch, to sound the horn. I started out as fast as I could on this hot humid day. The temperature was above 85 degrees to start. We ran uphill to the next block then we turned left still moving up hill. Then we had about 1 mile of flat and downhill running, which meant that after the turnaround we'd need to run up hill.   My 1 mile time was 7:44. The turnaround was about 1.2 miles into the race. It's hard to breathe when its so hot, and many runners started walking. My Run-On! training kept me running at my best, and I arrived at 2nd mile in 15:58 (a 8:13 / mile pace). I had to hold back on the last mile because the heat and hills began to take effect on me. Finally, I made it to the 3 mile in 24:48 (an 8:19 / mile pace), and finished with a gun time of 25:43.   63 year old, Dan Flowers, has won the prostate cancer survivor division several years in a row, and continued his dominance, beating my time by 2 minutes. Great job Dan. I finished 2nd place out of the 11 other prostate cancer survivors. Some of the survivors, like my hero Marty Sisk, who is 75 years young, decided to run in the age division instead of the survivors division. Like me, Marty received a 2nd place award. Great job Marty!   I hope to see you, as well as the other supporters of Dadfest, and the supporters of Agustin Nerio at the Dash for Dad race September 10 2011 at the MAC in Arlington. You can read more information about this event at www.greatprostatecancerchallenge.com.   I'd like to thank all the Dallas Running Club and Run On! members who ran in this race to honor all of the fathers on this day. Everyone has or knows a dad, grandfather, uncle, brother, or friend that could possibly be affected by prostate cancer. I wear my sign on my shirt to try to get the message out there to promote early screenings and / or annual check ups. Those screenings and check ups are very important to beating prostate cancer and living a happier longer life.   Please check out my running blog www.runningforacause.tumblr.com and sing up to follow or bookmark my running journey. One day we may find a cure for Prostate cancer for my 2 sons and yours. It starts now with us!   You can see the results here or here.   My final line in the prostate cancer survivor group...   Place      Men      Overall    Chip Time    Gun Time    Pace                                     2/11   134/425    156/696      25:43         25:43         8:17 I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

Susan G. Komen North Texas Race for the Cure

For my next race, I chose the 21st annual Susan G. Komen North Texas Race for the Cure on Saturday, June 11 2011 in Plano TX. There were many sponsors giving out free samples and other things including HP, Krogers, Alcatel Lucent, CBS 11/21, Tom Thumb, Ericsson, and Balyor and Texas Health Hospital just to name a few. They were expecting over 10,000 entries in this large expanding area. You can see some pictures from the event on the website here.   I arrived early, parked, then went over to the sponsor tents and found out where the finish line . Then I started my slow warm up jog for about 1 mile. The venue was so large that I got lost a few times and could not find where I had parked. Eventually, I found it, and got my camera so I could take some pictures. The temperature at 4:30 AM when I woke up was 80 degrees, and about 85 degrees when race started. The 2011 Honorary Plano Chair / Basketball Hall of Famer and Texas Legends Coach Nancy Lieberman was the Master of Ceremonies at the event. I heard that Channel 11 carried the race live starting at 7:30 AM. I wish I had known ahead of time so I could record it.   This was a Run-On! race with awards going to gun time, not chip time like most races. This is the main reason why I like to get to the front of the line; I never know which one is used for awards. The total gun time finishers, including some survivors, were 607. The rest of the runners ran in the casual 5K for fun with family and friends to honor this wonderful cause. I wish some of them would join me on June 18, 2011 for Dadfest and / or September 10 for the Dash for Dad race. They are prostate cancer races that promote early screenings for men.   I'd like to thank the North Texas Prostate Coalition website for posting a picture of me with 2 soldiers by their black hawk helicopter, taken at the American Heroes race on Memorial day. Wolfram the founder called me a hero like the two soldiers, but really I am just doing my small part to bring awareness of prostate cancer and that early screening could add years to your life.   There was a long straight away with two corals of runners. One for competitive 5K runners that started about 8:00 AM, and one for the casual 5K which started about 5 minutes later. They also had family 1 mile fun run / walk and a kids 50 yard dash. After the race was the Survivor Celebration and walk to the stage. It was inspiring to be there, as tears flowed from everyone's eyes. One lady was a 51 year survivor! Now that should give everyone hope to live each day and enjoy doing our best.   The horn sounded, and I took off at a sprint for a good start, then settled in my pace. Many runners passed me up, but I just focused on my race pace. There were over 7 water stops at the race., but I just kept running, not wanting to slow down. I wanted to try to finish under 25:00 to honor all of the beautiful survivors. This race started at one location and finished at a different location with no turnaround. I made it to the 1 mile in 7:40. I tried to keep my pace under 8:00 / mile.   My two mile time was 15:38 (a 7:58 / mile pace). This is when fatigue started. It was hot, but my Run-On! 301 training class have been working to keep my endurance up, even in this heat. I was a little surprised when I arrived at 3 mile in 23:46 (a 8:07 / mile pace). I was close to a personal record, but I misjudged the finish line again and had to run further than I thought. I ran out of energy as I crossed the finish line. I always like to finish strong and proud knowing that I gave all I had to give.   My final chip time was 24:59 and gun time 25:00. I checked the results, and I finished 4th place. The 1st place winner was from Oklahoma City. After the race was over, I found out that he was moved up to the Senior Master, which moved me up to 3rd place, and an award. I finished third out of 12 in my group, and 120 out of 607 overall with a 8:03 / mile pace.   Place    Bib #       Men      Overall     Chip Time    Gun Time      Pace                      3/12      1509    103/295   120/607     24:59:00      25:00:00    8:03 / mile I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

The DRC Bloomin' 4 Mile

On Saturday, June 4, 2011, I ran in my second DRC Bloomin' 4 Mile at Winfrey Point, White Rock Lake in Dallas TX. The Bloomin' 4 mile is one of the DRC's free races to members, and only cost $10.00 to non members. A single yearly membership to the DRC is $25.00 a year, and you get to run in 8 free races and get discounts on other races.   This race benefited Back On My Feet, a non profit organization that promotes self-sufficiency to the homeless population by encouraging them to use running as a vehicle to build confidence, strength, and self-esteem. The Run-On! Dallas Store and Jennifer Kimble (Training Class Coordinator and RRCA Certified Running Coach) furnished new shoes and running apparel for each of the homeless runners. They also had volunteer Run-On runners train with a walker / runner at the Dallas Bridge. The DRC also has runners volunteer for this same purpose. Lea Velez, the Program Director for Back on My Feet and Run-On! Sunday long run coach, led a large group of Back on My Feet runners at the event. Another Run-On coach, Jessica Stanton was also at the race. Lea is the pace setter for the group.   The kids race started at 9:00 AM and the 4 mile at 8:00 AM There was 628 DRC Members pre registered for the race. The event Leaders, Frances McKissick and Scott McKissick, did a great job organizing this event! They are both great runners who I see at most races every week. I arrived early and ate a protein bar, then went down the hill to the lake trail and the start / finish line. This was an out and back race with a turnaround at about 2 miles.   After my slow warm up 1 mile jog, I went into the clubhouse and waited for people to arrive so I could take some pictures. I was one of the 2 volunteer DRC Photographers taking pictures this morning. George Vasquez is the professional photo man for DRC. Please check out his pictures on the DRC photo website to see your free pictures. Thanks again George I know how much everyone appreciates those photos. I took several pictures of the Back On My Feet Group as well as other runners.   There were 541 finisher with 77 more entered in the Clydesdale / Athena group. The temperature was over 80 degrees at the start of race. All DRC races bring out the fastest runners in each age division. Top 10 finishers in each age group are awarded points which go toward their DRC Championship total which is calculated at the end of the season. I lined up about 5 rows back so I would not get in anybody's way at the start. I took off at a quick pace but not all out since I knew I had to pace myself for the extra mile.   After finding a comfortable pace, I completed the first mile in 8:02. We crossed that bridge that makes your legs giveaway then headed to water stop. I arrived at the turnaround at about 2 miles into the race. My time was 16:15 (8:13 / mile pace). I started to get a little tired at that point, and slowed down a bit. We went back up a few small hills then raced back over the bridge. My time 3 miles into the race was 24:39 (8:22 / mile pace). My Run-On! Early Speed Coach Daniel Hazelberg always said that you should try to have a negative split. (a faster time the second half of the race).   With only 1 mile to go, I gave it all I had left. My 4 mile and finish time was 32:54 (7:44 last mile). I placed 10 out of 21 in my age group and received 1 point toward the DRC Championship total. I finished 135 out of 541 finisher with a final pace of 8:14. Last year race my time was 36:56, so I am very happy to see the improvement. It must be the Run-On! training I have been doing. Most people slow down as they get older. Thank you to the Run-On! training, and to Jennifer Kimble. You are the best!! I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com