Carrollton Runners Mile and 5K

After my 15K Plano Pacer race I raced the next morning, Sunday November 27, in the Carrollton Runners Mile and 5K at McInnish Park in Carrollton, TX. I ran in both of the races. The 1 mile started at 7:37 AM and the 5K started at 7:48. It was about 39 degrees with 16 mph cold wind blowing. When I tried my slow jog to warm up like I always do before a race, I knew it was not going to be one of my better race days. I was very sore from my 9.3 mile 15K race the day before. MOTOACTV, a music and fitness company, gave us a free tote bag at the starting line. I left mine tied to a tree by the curb, so I could run without the extra weight. Usually, on Sunday, I run with my Run-On! 10:30 pace group for our long runs, but I knew I couldn't do another 9 miles the day after that 15K. I finish the 1 mile race in the time of 8:22 / mile pace.  Place   Men     Overall   Time   Age Grade 2/2     10/13     12/15     8:22      55.0% After the 1 mile, I went back to retrieve my tote bag and by the time I had turned around, they had already started the 5K race. I just took my time, walked to my car to put bag up, then started the race in last place. Since this was a chip timed race, my start time didn't matter; the clock started when I actually crossed the start line. I passed my 80 year old running friend Robert Cunningham and a few others. My other running friend, 63 year old Scott McKissik, also raced in the two events. He finished ahead of me in the 1 mile race. Also running the race was Dallas morning News online blogger and runner, 65 year old Spareribs LaMothe, who mentioned the Carrollton Runner Club and its Race Director Ruben Saguil on his site. My 1 mile time was 9:07. I passed the turnaround shortly after, and my halfway time was 14:17. I always try to have a negative split during the second half of the race. My 2 mile time was 18:08 (a 9:00 / mile pace), which was about 2 1/2 minutes slower than my normal 5K pace. At abut 2.5 miles I finally started to loosen up my sore muscles. My 3 mile time was 26:39 (a 8:31 / mile pace). I started to run faster the closer I got to the finish line. I finished the second half in the time of 13:18, which was a 59 second negative split. I finished the event in the time of 27:34. My friend Scott also ran a 5K at Plano the day before. I assumed he had a better time than me. There were no awards given at this very small race. The fee was only $2.00 for member and $3.00 to new members on race day. Anyways, I was suprized when I looked at the results in the Dallas Morning News paper the next morning. I had actually finished a few seconds ahead of Scott. Next, I'm going to write about my the White Rock Half Marathon which I ran early in December. Still trying to catch up on my posts. Apologies for the delays. Place    Men      Overall    Time    Pace   Age Grade 1/2       15/26      21/47    27:34     8:52      58.2 I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

Plano Pacer's Turkey Runoff 15K

On Saturday November 26, 2011 I ran in a 15K race at the Plano Pacers Turkey Runoff 5K, 15K and Jr Sprint at Bob Woodruff Park in Plano TX. The race was free to yearly members and only $10 to guests. It was raining when I left to go to Plano and didn't stop until right before 6:00 AM. The temperature was just under 70 degrees for the start of the 15K and 5K which started at together at 8:00 AM. I started about 15 rows from the front and waited for the race to get started. After the first mile I looked at my Garmin to check my time. I had run it in 8:04, which was pretty fast for a first mile in a 15K race. I told myself to slow down. This was a 9.3 mile race, basically three 5K in one, so I needed to reserve some energy for the finish. I actually ran this race earlier in the year in February, so I went back to read what I had written on my blog so I could "study" the course. Because of that bit of research, I already knew there were a few small hills, and mentally prepared myself for them. My 3 mile time was 25:01 (a 8:25 / mile pace). Around the 6th mile is where the hills were, and so my pace slowed down a bit at that point with a time of 51:11 (a 9:13 / mile pace). A little farther on from the 6th mile marker was the turnaround, just past the 10K marker. There were only 2 water stops on the course, but they were set up in a way that you passed them twice. Great idea, the problem is that the cups of water were very small. I took a few of them all along the way for energy. With only 2 miles to go, I ran as fast as I could. At mile 8, my time was 1:08:20 (8:16 / mile pace) and I ran the same pace for mile 9 with a time of 1:16:36. We had to circle the pond and finish in front of the pavilion, and I finished in the time of 1:19:47 (7:48 / mile pace). They gave out nice trophies to all the award winners including the Jr. Sprint kids. I placed 2nd out of 6 in my new 60 - 64 age division; 32 out of 50 men and 37 out of 77 overall 15K finishers. For the first time ever, I scored above 70 in my age grade with 73.1. To compare, my time on this same course in February was 1:26:01, so this is a new personal record in a 15K race. Like most runners, I run faster when the weather is cooler.  Place     Men      Overall    Chip Time    Pace     Age Grade  2/6      32/50      37/77       1:19:47       8:34        73.1 I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

Help The Homeless 5K

On Saturday November 12, 2011, I ran in the Help the Homeless Run and Walk 5K at Fair Park in Dallas, TX. Honoring Dallas Homeless Veterans, the proceeds of this event benefitted The Bridge, and Back on My Feet. The Program Director for Back on My Feet, Lea Velez, led the stretching before race aided by a large number of homeless runners and walkers from the organization and their Run-On! training partners. Race registration started at 2:00 PM, at the race started at 3:30 PM which is later than usual for these types of races. As it turns out, there was an Alzheimer's walk at the same location in the morning. There was a huge amount of sponsor support for this event, including: Orix Foundation, Walmart, Baylor, Fannie Mae, Marianne and Roger Staubach, Run-On!, 103.7 Lite FM, My Fit Foods, Cliff Bars, Poweraide, Community Coffee, and more. The fun walk started at 4:30 PM, and there was live music from a band called Emerald City afterwords. I arrived early, and took my 1 mile slow warm up jog, then took a picture with 103.7 radio and talked to the Run-On! crew. I lined up on the first row along side a few homeless runners to start the race. I took off fast, and after about half a mile I was running at a 7:07 pace. I told myself to  slow down, there was still a long way to go. We started inside of Fair Park, then went on the street outside park, eventually running back into park to the finish line. I crossed the finish line and stopped my watch at 25:07. I later checked the posted race results and it showed that I had finished in 23:31. That seemed way too fast. I asked other runners and they said their times were fast too. I spoke to the Run-On! race timer and he found and corrected the times, and listed them on the websites final results. I knew I didn't run that fast. I only want the results that I earn from my Run-On! training and my own effort. Everyone seemed to have a great time at the race. There was dancing, music, food, and all that good stuff. There were only 157 chip timed finishers but many hundred more ran and walked without the chip. It cost $5.00 more if you wanted to have chip timed, and many opted to run without it.  I finished 1st place in this, my last race in the 55-59 age division and 17th out of 157. My final time 25:06 at 8:06 / mile pace.  Place   Bib #    Men       Overall    Chip Time     Pace 1/4     364     15/71    17/157     25:06        8:06 / M I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

The DRC Half Marathon

On sunday, November 6, 2011 I ran in my second half marathon race, the DRC Half at Norbuck Park in White Rock Lake, Dallas, TX. The event benefitted the Tal Morrison Scholarship Fund, and there were many sponsors, including: DRC, Run-On!, New Balance, ESP, Cliff Bar, Muscle Milk, Powerade, and many more. The first 3,500 registered runners received a long sleeve technical shirt; yellow for the men and pink for the women. I volunteered at the Dallas Run-On! store for the first morning of packet pickup, and noticed that there were more runners that registered without getting the shirt. They gave away cash prizes for the top half marathon finishers, totaling $5,000.00. DISD (Dallas Independent School District) had a shuttle service for runners that used DART (Dallas public transportation). At 7:30 AM there was a early marathon start for those that planned on finishing the race in over 3 hours and 15 minutes. The half officially started at at 8:00 and the 5K started at 8:20. There was a large food tent and the Beer Garden opened at 10:00. Looking around, I was proud to see that there was a large turnout of Run-On! runners and volunteers at the event.  Since there was no parking at Norbuck Park, I arrived early and parked across the street at Flagpole Hill. I volunteered to take some pictures for DRC, and wanted to do a good job. I took some pics before I ran my half then had to go back to my truck to get the camera again after the race (since I didn't want to run with it). Usually I like to start at the front, close to the starting line, but for this race everyone was told to line up according to pace group. I got behind the 1:50 / mile pace group which I knew was too fast for me, but I didn't want to start too far behind in such a large crowd of runners. The humidity was high, and there were tons of hills which slowed down most of the runners around me. Thanks to Run-On! Training Coordinator Jennifer Kimble, I had a good plan on how to run this race course. The first 3.5 miles were mostly flat, then there were many hills. I trained with my Run-On! coaches and 10:30 pace members to take these hills a bit more effectively. I was running at a comfortable pace, but every time I came to a hill, my pace started to slow down. The final 3 miles of the race was back to the White Rock Lake trail and then back to the finish line at Norbuck Park. It was mostly flat course but I had exhausted a lot of energy making it over those hills. At about 2 miles left, many runners started to pass me up. In a shorter race, I like to save some energy for the last mile or so but my legs just didn't want to run any faster. I just tried to keep the pace I had, and finish the race. I wanted to finish under 2 hours. Back at Norbuck Park I passed the 13 mile marker, and gave what I had left. When I crossed the finish line, the clock said 2:00:04. I was a little disappointed that I had missed my goal by 4 seconds. Theresa, who I train with at Run-On!, said that since I started further back, behind the pace group, I should have finished under 2 hours. Later, I checked the results and found that I had finished in 1:59:30. Looks like I just made it. This was by far my most challenging race so far. I would like to thank USMD Prostate Cancer Center and everyone who has encouraged me at my Run-On! training. My next half is the Dallas White Rock Half on December 4, 2011. I received my DRC 35 Anniversary Commemorative medal for finishing this half. Place     Bib #       Overall      Chip Time    Pace                25/82     1633      880/2716      1:59:30     9:10 / m I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

Double Trouble 5K and 10K

My race on Saturday, October 22 was the Lake Grapevine Runners and Walkers (LGRAW) Double Trouble 5K and 10K near Oak Grove Park in Grapevine, TX.  The 5K started at 8:00 AM and then after a short rest, the 10K started at about 8:50.  They gave out a great technical T-Shirt with registration. Before the 5K race, I was able to meet Charles Clines. He did a report with pictures and results for his running website (www.clinesrunningcorner.com).  I check his site every weekend for all of the area race results. Thank you Charles.  Kenny Stice, an 18 year old cross country runner at Plano High School, and Laura Nelson, 46, of Grapevine won the RRCA Texas State 10K male and female titles.   I started on the 1st row in 5K.  I planned on running this race a little easier than a normal 5K since I was running the 10K right after.  The temperature was about 70 degrees, and there were many hills on the course.   My mile 1 time was 8:07, and my mile 2 time was 16:43 (8:35 / mile pace).  At this point, I slowed down some, but on the 3rd mile, my competitive spirit kicked in, and I started running faster.  My time was 24:41 (7:58 / mile pace).   I finished the 5K race in the time of 25:59:5, third place out of 7 in my age division, and 33 out of 78 men, and 47 out of 162 overall finishers.  Place   Bib #    Men     Overall    Chip Time     Pace 3/7     276     33/78     47/162     25:59:5      8:23   I rested a little before the 10K start, and then lined up about half way back at the starting line.  We ran some of the same course as the 5K, then got on the Grapevine trail.  These were hilly courses, not ideal for me to run fast.  I just planed on doing my best and to not run too hard.   My 1 mile time was 8:30, and my 2 mile time was 17:21 (8:51 / mile pace).  I started to slow down again, and my 3 mile time was 26:0 (8:58 / mile pace).  I was about halfway there to the finish line.   My mile 4 time was 35:23 (9:03 / mile pace), and my mile 5 time was 44:25 (9:02 / mile pace).  On the last mile, I gave everything that I had left; I even passed a few runners.  My mile 6 time was 52:47 (8:21 / mile pace), and I finished the state championship 10K race in the time of 55:15:3.  My last 10K was on January 15, 2011, the Snowman Shuffle, so it's been a while.  I finished in 4th place out of 9 in my age division, just out of the award group. I finished 32 out of 69 men and 43 out of 145 overall, and I had a new personal best 10K time.  Kenny Gardner of Plano won both the 5K and 10K in the 55-59 age division. Place   Bib #    Men     Overall    Chip Time   Pace 4/9     276     32/69    43/145       55:15:3    8:55 I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

Dallas Running Club: The Loop 5K

On Saturday October 1, 2011 I ran in the last of the 8 free Dallas Running Club races that they offer to members each year, The DRC Loop 15K and 5K. I chose to run in the 5K since I had my long run of 11 miles the next morning with my 10:30 pace Run-On! training group. As usual, this annual event took place at Winfrey Point in White Rock Lake, Dallas, TX, and started at 8:00 AM. The event benefited Texas Scottish Rite Hospital and Back on My Feet. Led by Lea Velez and Run-On! Training Coordinator, Jennifer Kimble, many of the Run-On! team ran with a homeless runner. Some of these team members are in my 10:30 pace group, including Nancy Fallen, Teresa Nichols, and Rebecca Lange. As the DRC photographer, I took a few pictures of the Run-On! group, and runners that finished the 15K after I finished my 5K race. Both races started at the same time together. I lined up late, and got stuck about 25 rows back. There were 632 Run-On! Chip timed finishers, with 223 5K finishers including 45 5K runners and 68 15K runners in the Clydesdale and Athena divisions. I didn't start out running all out, like I usually do, because there was such a crowd. The 5K race had a turnaround, but the 15K did a complete loop around the lake. My 1st mile time was 8:00. I got to the turnaround at about halfway to the 2nd mile. When I crossed the 2 mile marker, my time was 15:54 (a 7:53 / mile pace). My 3 mile time was 23:47 (a 7:53 / mile pace). I finished the race in the time of 25:09, 43rd out of 223 5K finishers, and 4th in my age division. As it turns out, the first place winner in my age group was moved up to a Master's winner, and I was surprised when they called my name at the awards ceremony for the 3rd place award. Because the 1st place winner was moved into the Master's division, I ended up finishing 3rd out of 8 in my age group, and 36 out of 104 men. I received 7 points for the DRC Championship, and finished in the top 10 in Volunteering and Racing combined. You can see other runner's results at the DRC site. During my long run the next morning, both feet swelled up and became numb. Thanks to Jennifer Kimble, who recommended an area foot Doctor, I found out that I had arthritis in both feet, which is probably due to over-training. I listened to the Doctor and stopped running for a couple of weeks, but ran another race on October 22. Place   Bib #    Men     Overall   Chip Time  Pace                                          3/8     897    36/104   43/208     25:09     8:07 I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

The 2011 Prarie Man Half Marathon

On September 21, 2011 I ran in my 1st Half Marathon ever, the 2011 Prarie Man Half Marathon, 5K, and 1 Mile Fun Run. I want to thank Jennifer Kimble, the Run-On! Training Class Coordinator and RRCA Certified Coach, Mitch Hayes the Assistant Coordinator, and the training group at Run-on! for preparing me for this event. I've never had a coach or been in a training program before, and I can tell you from personal experience that it makes all the difference. The race took place along the shore of Joe Pool Lake in Lynn Creek Park in Grand Prarie, TX, and benefited the MP Foundation for ALS Awareness (Lou Gehrig's Disease). I dedicate this race in memory of fellow Run-On! runner Diane Proud who passed away from ALS a few weeks ago. Diane was a 2 time national duathlon title holder, an 8 time USA Triathlon All-American, and a world class runner. Longtime coach at the Cooper Fitness Center. She had her own race, ALS Run "Proud for Dessert", which she attended on September 10. She showed tremendous courage by running races the best she could, even with her illness. Thank you for inspiring me Diane! All half marathon and 5K runners received a free Brooks Tech shirt. The race course took runners around a pair of loops along the lake's shoreline and then out of the park to the intersection of Mansfield Road. From there, the course turned right and then followed a long straightaway stretch along the northern shoreline of the lake, leading all the way to the Joe Pool Lake Dam. At the Dam was the half way point of this 13.1 mile course. From the turnaround, we just followed the same course back. Ironhead Race Production promoted the race, led by CEO and Race Director, Jack Weiss, who is a certified USAT Training Coach, USA Cycling Level 3 Elite Coach, and a USA Certified Triathlon Coach. Run Far Racing Services planned the event, and professional photos were conducted by Celebrated Images. There were many sponsors at the event, including Mobility Outfitters, inc, Richardson Bike Mart, Spring Valley Spine and Sportscare, Gatorade, as well as a lot of other food and drink sponsors. To participate in the event, you had to arrive by 6:15 AM, because the park was closed to traffic for race. The half marathon started at 7:00 AM with temperture in the low 70 degrees. About a half a mile after the race started I checked my Garmin timing device, and saw that I was at a 5:40 mile pace. I felt comfortable, so I just kept the pace as best I could. I had planned on starting at a 9:25 / mile pace, but my first mile time was actually 8:39. My 2 mile time was 17:28 (a 8:49 / mile pace), and my 3 mile time was 26:12 (a 8:43 / mile pace). I kept my average pace at about 8:40 / mile. The faster runners were way ahead of me and there were not many runners to follow behind, like a normal 5K race. The water stops were great; they had one every 1 mile or so. At mile 4 my time was 34:50 (a 8:38 / mile pace), and my mile 5 time was 43:31 (a 8:41 / mile pace). The 6th mile was my fastest mile at 52:06 (a 8:34 / mile pace). I finally made it to the the turnaround at the Dam, and made my way back. My mile 7 time was 1:00:47 (a 8:41 / mile pace), and my mile 8 time was 1:09:30 (a 8:43 mile pace). At this point, my average pace started to climb a few seconds. My mile 9 my time 1:18:23 (a 8:53 / mile pace), at my mile 10 time was 1:27:19 (a 8:55 / mile pace). I picked it back up a bit at mile 11 with a time of 1:36:01 ( a 8:42 / mile pace). I made my was back inside the park and finished the 12th mile in 1:44:54 (a 8:52 / mile pace). On about mile 13, we got teased by the finish line in front of us. All that remained was to turn left and loop around the back-way to the finish line. I came to a crossroad, and there were no volunteers to say which way to go to get around the loop and back around the shroeline. There were not any runners to follow, so I got confused and stopped running. I just wanted until the next runner came by, and I followed her to the finish line. My 13 mile time was 1:54:24 (a 9:29 / mile pace). I lost at least 45 seconds due to the confusion. My Garmin finished the race at 13:36 (a 8:56 / mile pace). My Garmin doesn't seem to be 100% accurate, but it does help me keep a good pace and record. My official chip time was 1:57:41. I finished 21 out of only 57 overall finishers, 14 out of 23 men, and won my age group with 2 other men. My official halfway time was 57:30 (a 8:47 / mile pace), and finished the 2nd half in 1:00:11 (a 9:11 / mile pace). My overall pace was 8:59 / mile in my first half marathon. I would have been happy with a 2:09:00 finish. I've been running for almost 2 years, and with alot of help and encouragement, was able to accomplish something I never thought I could do. Thank you USMD Prostate Cancer Center, Jennifer, Mitch, and Run-On! Place   Bib#    Men    Overall   Chip Time   1st Half   2nd Half   Final Pace    1/3    529    14/23    21/57     1:57:41      57:30    1:00:11      8:59 I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com